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Training Log Archive: acejase

In the 7 days ending Jun 25, 2017:

	activity	#	time	miles		km		+m
	Running	5	5:17:31	38.69	(8:12)	62.27	(5:06)	826
	Stretching & Exercises	3	1:25:00
	Cycling	2	1:12:53	16.66	(4:22)	26.81	(2:43)	218
	Total	10	7:55:24	55.35		89.08		1044
	[1-5]	8	7:30:24
averages - weight:76.9kg

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Sunday Jun 25, 2017 #

8 AM

Running long 1:34:46 15.01 km (6:19 / km) +510m 5:24 / km
ahr:136 max:172 weight:77.2kg shoes: Pegasus32 BlackWhite

Longish Old School run with da boyz - Gareth, GB, Hoggster and Rob. Hoggster in charge of route as per usual which meant plenty of hills and a bit of old school hill surging with a few blokes showing some form. Plenty of banter made for enjoyable run.
Fish if you're reading this you better get training, coz Hoggster is!

Saturday Jun 24, 2017 #

7 AM

Running warm up/down 15:17 3.32 km (4:36 / km) +6m 4:33 / km
ahr:141 max:152 weight:76.7kg shoes: Mizuno Sayonara 3

Run down to Parkrun. Legs not feeling the love.

Running race 18:18 5.03 km (3:38 / km) +3m 3:38 / km
ahr:169 max:178 shoes: Mizuno Sayonara 3

Didn't quite have it in the legs today - a good signal to take it easy this week. Not many of the usuals around my speed there this week and started with some guy breathing heavily on my shoulder while another 2 shot away. Leading guy was new and didn't know where to go so had to call out to him at U turn after bridge. Slotted in behind Minto and his pram when he came past and got a fast 3rd k but couldn't go with him and paid for it on the 4th. Finished strong and high HR so working well but as I thought in warm up just didn't have the legs.

Running warm up/down 23:04 4.02 km (5:44 / km) +43m 5:27 / km
ahr:137 max:145 shoes: Mizuno Sayonara 3

Some warming down with Liz and KV and then the run home.

5 PM

Stretching & Exercises 10:00 [0]

Friday Jun 23, 2017 #

Note
weight:77kg

Thursday Jun 22, 2017 #

12 PM

Running intervals 55:42 11.66 km (4:47 / km) +2m 4:46 / km
ahr:143 max:173 weight:77kg shoes: Nike Zoom Elite 9 Green

Reid ints. Did 3* (2min on, 1min on w 1min rests). Rest of group did 4 but my legs felt shot at the start so decided on 3. Good pace for ones I did.

Wednesday Jun 21, 2017 #

6 AM

Stretching & Exercises 1:00:00 [1]

Flex n Stretch. Half rolling half exercises today. Highlight was when instructors music (phone attached to speaker) went into a Bon Jovi marathon. She changed it after the 4th straight Bon Jovi when someone complained - I was quite enjoying it. Woooah Livin on A Prayer!

C • Bon Jovi? 2

9 AM

Running 53:52 10.41 km (5:10 / km) +182m 4:45 / km
ahr:136 max:147 shoes: Pegasus32 BlackWhite

Run into work. Mega cold! Fog not lifted when I started running at 9am and didn't the whole way. Full winter gear including beanie. I even put my sunglasses on in an attempt to keep my eyes warmer! Legs a little weary although mostly from all the rolling we did at Flex n Stretch this morning.

Tuesday Jun 20, 2017 #

4 PM

Running intervals 56:32 12.81 km (4:25 / km) +80m 4:17 / km
ahr:148 max:172 weight:77.1kg shoes: Mizuno Sayonara 3

654321 following Bazorak guidelines of 90s rests and then 60s rests. Speed faster than ever and felt pretty strong/comfortable. Some tiredness from Saturday when really trying to lift the pace. Round LakeG, bit late back for ballet.

Monday Jun 19, 2017 #

9 AM

Cycling 34:17 13.48 km (2:33 / km) +97m 2:27 / km
ahr:107 max:126 shoes: Trek Domane 4.3

ITW.

7 PM

Cycling 38:36 [1] 13.34 km (2:54 / km) +121m 2:46 / km
weight:76.7kg shoes: Trek Domane 4.3

Home from work at 8pm. just really cold but at least no traffic.

9 PM

Stretching & Exercises 15:00 [0]

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