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Training Log Archive: acejase

In the 7 days ending Aug 27, 2017:

activity # timemileskm+m
  Running4 3:10:03 24.9(7:38) 40.07(4:45) 279
  Stretching & Exercises3 1:45:00
  Cycling2 1:14:34 16.79(4:27) 27.01(2:46) 219
  Orienteering2 1:01:12 5.25(11:40) 8.45(7:15) 142
  Total11 7:10:49 46.93 75.53 640
  [1-5]9 6:25:49
averages - weight:76kg

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MoTuWeThFrSaSu

Sunday Aug 27, 2017 #

7 AM

Orienteering 21:45 intensity: (1:46 @1) + (13:15 @2) + (6:44 @3) 3.16 km (6:53 / km) +69m 6:12 / km
ahr:129 max:153 shoes: Saucony Peregrine6

Turning units on at Aranda NOL event.
C • Great work Jase 7

Saturday Aug 26, 2017 #

8 AM

Running 37:28 intensity: (17:45 @1) + (19:43 @2) 5.0 km (7:30 / km) +15m 7:23 / km
ahr:105 max:124 shoes: Pegasus32 BlackWhite

LakeG Parkrun with Zoe! No kids O this morning so Zo wanted to do park run. Great fun jogging and walking and chatting.
11 AM

Stretching & Exercises 30:00 [0]

Novel. A mid morning stretching effort in front of Vuelta replay.
3 PM

Orienteering 3:43 intensity: (9 @1) + (40 @2) + (2:54 @3) 0.8 km (4:40 / km) +8m 4:27 / km
ahr:139 max:147 shoes: Saucony Peregrine6

Orienteering 35:44 intensity: (15:06 @1) + (17:21 @2) + (3:17 @3) 4.49 km (7:58 / km) +66m 7:25 / km
ahr:112 max:144 shoes: Saucony Peregrine6

Putting controls out with Fatrat.

Thursday Aug 24, 2017 #

12 PM

Running warm up/down 11:57 intensity: (42 @1) + (1:25 @2) + (9:50 @3) 2.63 km (4:32 / km) +4m 4:30 / km
ahr:137 max:147 weight:75.8kg shoes: Nike Zoom Elite 9 Green

No Sam this week so solo warm up.

Running intervals 22:08 intensity: (8 @1) + (13 @2) + (30 @3) + (21:10 @4) + (7 @5) 5.87 km (3:46 / km) +1m 3:46 / km
ahr:165 max:172 shoes: Nike Zoom Elite 9 Green

1234321 mins with 1min floats. Tough session and guys my pace not there. Hung on to James till the first 3min effort then fortunately Leaney arrived (late) and did the rest hanging off the back of him. Found the session tough, especially as bit windy, but good training.

Running warm up/down 13:09 intensity: (41 @2) + (8:51 @3) + (3:37 @4) 2.9 km (4:32 / km) +4m 4:30 / km
ahr:149 max:158 shoes: Nike Zoom Elite 9 Green

Cool down with Marty pumping me with (legal) questions regarding race on weekend.

Wednesday Aug 23, 2017 #

6 AM

Stretching & Exercises 1:00:00 [1]

Flex N Stretch. Only 2 people! No comments on my Up Dog this week.
8 AM

Running 52:03 intensity: (17 @1) + (5:49 @2) + (41:28 @3) + (4:29 @4) 10.94 km (4:45 / km) +176m 4:24 / km
ahr:145 max:156 shoes: Pegasus32 BlackWhite

Run in to work. Rolled along very snappily while feeling like I wasn't. New tracks going in through cork oaks and himalayan pines.

Tuesday Aug 22, 2017 #

4 PM

Running intervals 53:18 intensity: (35 @1) + (3:53 @2) + (23:35 @3) + (25:15 @4) 12.72 km (4:11 / km) +79m 4:04 / km
ahr:151 max:170 weight:76.5kg shoes: Mizuno Sayonara 3

654321 with 90s and later 60s rests round LakeG. Could feel Sundays run in the legs but felt strong and seemed to rattle along. Think extra effort with exercises lately helping me run with better form.

Monday Aug 21, 2017 #

9 AM

Cycling 31:50 [2] 13.43 km (2:22 / km) +82m 2:18 / km
weight:75.7kg shoes: Trek Domane 4.3

ITW.
7 PM

Cycling 42:44 [2] 13.58 km (3:09 / km) +137m 3:00 / km
shoes: Trek Domane 4.3

HFW. cold again.
10 PM

Stretching & Exercises 15:00 [0]

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