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Training Log Archive: acejase

In the 1 days ending Oct 10, 2017:

activity # timemileskm+m
  Running1 43:20 6.15(7:03) 9.89(4:23) 40
  Stretching & Exercises1 15:00
  Total2 58:20 6.15 9.89 40
  [1-5]1 43:20

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Tu

Tuesday Oct 10, 2017 #

12 PM

Running warm up/down 11:16 intensity: (40 @1) + (3:26 @2) + (7:10 @3) 2.52 km (4:28 / km) +11m 4:22 / km
ahr:133 max:143 shoes: Mizuno Sayonara 3

Work events conspired to allow me to join the boys on their Tuesday session. Lovely warm lunchtime. Abs in agony from yesterday as warmed up.

Running intervals 24:05 intensity: (5 @1) + (36 @2) + (6:08 @3) + (17:16 @4) 5.77 km (4:10 / km) +18m 4:07 / km
ahr:158 max:171 shoes: Mizuno Sayonara 3

6 * 800m off 4mins. I was doing them in about 2min45 (3min25s ks) so 1min 15 rest approx. Really good session. Brad coming back from injury cruising alongside me chatting was both helpful and off putting. Kept pretty even pace and was knackered by end.

Running warm up/down 7:59 intensity: (1:07 @2) + (6:52 @3) 1.6 km (5:00 / km) +11m 4:49 / km
ahr:141 max:147 shoes: Mizuno Sayonara 3

Slightly short cool down to get back to work.
9 PM

Stretching & Exercises 15:00 [0]

exercises while recovering from Socceroos v Syria tense game.

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