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Training Log Archive: acejase

In the 1 days ending Apr 19, 2018:

activity # timemileskm+m
  Running1 58:18 7.24(8:03) 11.64(5:00) 72
  Total1 58:18 7.24(8:03) 11.64(5:00) 72

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Th

Thursday Apr 19, 2018 #

6 PM

Running warm up/down 11:39 intensity: (35 @1) + (10:40 @2) + (24 @3) 2.32 km (5:01 / km) +6m 4:58 / km
ahr:128 max:138 shoes: Nike Zoom Fly

Warm up jog to edge of Sheraton. As you do.

Running intervals 30:37 intensity: (10 @1) + (6:37 @2) + (4:36 @3) + (19:14 @4) 7.02 km (4:22 / km) +66m 4:10 / km
ahr:150 max:168 shoes: Nike Zoom Fly

Thought I could do a good interval between Brenneckes Beach (edge of Sheraton) and gates of GRand Hyatt. It was bike path material, not too much traffic and a basic up and over a hill run. Worked out well and I ended up doing 5 (1.2k effort) with 2min rest in between. Beautiful night with sun setting and I rattled along pretty well.

Running warm up/down 16:02 intensity: (4:54 @1) + (7:49 @2) + (3:19 @3) 2.3 km (6:58 / km)
ahr:122 max:141 shoes: Nike Zoom Fly

FInished at grand Hyatt end so longer jog home. Ended up a bit more on roads as it was basically dark.

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