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Training Log Archive: acejase

In the 1 days ending Oct 12, 2017:

activity # timemileskm+m
  Running1 53:50 7.18(7:30) 11.56(4:39) 35
  Stretching & Exercises1 15:00
  Total2 1:08:50 7.18 11.56 35
  [1-5]1 53:50
averages - weight:76.3kg

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Th

Thursday Oct 12, 2017 #

12 PM

Running warm up/down 14:10 intensity: (16 @1) + (2:03 @2) + (11:51 @3) 3.16 km (4:29 / km) +12m 4:24 / km
ahr:139 max:150 weight:76.3kg shoes: Nike Zoom Elite 9 Green

Solo warm up with sam still on paternity leave.

Running intervals 20:06 intensity: (14 @1) + (2:01 @2) + (8:38 @3) + (9:13 @4) 4.17 km (4:49 / km)
ahr:150 max:165 shoes: Nike Zoom Elite 9 Green

10 * 1 min on 1min off. Not my speediest with just a little off. Small crowd of just Jasen and 2 Jacobs, all of whom a bit faster than me.

Running warm up/down 19:34 intensity: (1:17 @2) + (18:17 @3) 4.24 km (4:37 / km) +23m 4:30 / km
ahr:145 max:153 shoes: Nike Zoom Elite 9 Green

Cool down along edge of lake with Jacob and Jason.
2 PM

Stretching & Exercises 15:00 [0]

Did some core work after running. Just the key stuff did in Flex.

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