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Training Log Archive: acejase

In the 7 days ending Oct 22, 2017:

	activity	#	time	miles		km		+m
	Running	5	4:57:16	41.4	(7:11)	66.63	(4:28)	542
	Cycling	4	2:29:57	30.01	(5:00)	48.29	(3:06)	244
	Stretching & Exercises	2	1:00:00
	Total	11	8:27:13	71.41		114.92		786
	[1-5]	11	8:27:12
averages - weight:75.3kg

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Sunday Oct 22, 2017 #

12 PM

Running long 2:15:18 30.23 km (4:29 / km) +273m 4:17 / km
ahr:145 max:157 weight:74.9kg shoes: Nike Pegasus 33

Long run from home down and around West and Central basins. Becoming my regular when want to do 30k and running solo. Speed pretty reasonable and rolled along ok. Nice to have new pair of Pegasus on.

Saturday Oct 21, 2017 #

7 AM

Running warm up/down 17:54 4.03 km (4:26 / km) +16m 4:21 / km
ahr:136 max:147 weight:75.1kg shoes: Nike Pegasus 33

Down to parkrun.

Running race 18:01 5.04 km (3:34 / km) +3m 3:34 / km
ahr:165 max:176 shoes: Lunar Racer3.2 Yellow

Parkrun. Time actually 18.05 as had bit of trouble with watch. First 3k or so pretty fast and feeling ok but on the edge. Ahead of 18min time. Got passed by a young whipper snapper (had been leading) in 3rd k and went with him for a little while but then the cord really snapped in last k.

Running warm up/down 16:34 3.0 km (5:32 / km) +50m 5:06 / km
ahr:133 max:140 shoes: Nike Pegasus 33

Run home. First part with G and Andy.

12 PM

Stretching & Exercises 30:00 [2]

Did CxWorx at CISAC. Pretty sameish as Deakin but much bigger room. Core seems to be getting used to it and presumably getting a bit stronger.

Friday Oct 20, 2017 #

9 AM

Cycling 40:00 [1] 11.0 km (3:38 / km)
shoes: Trek Domane 4.3

ITW

8 PM

Cycling 40:00 [1] 11.0 km (3:38 / km)

HFW

Thursday Oct 19, 2017 #

12 PM

Running 10:48 [3] 2.4 km (4:30 / km) +22m 4:18 / km
weight:75.3kg shoes: Nike Zoom Elite 9 Green

Warm up to Reid Oval.

Running intervals 3:08 [3] 0.72 km (4:23 / km)
shoes: Nike Zoom Elite 9 Green

Started ints but just wasn't feeling great. Legs tired and regretted doing tuesday session so bailed after 1 rep. Heart wasn't really in it at start either so decided to be wise.

Running 7:27 [3] 1.71 km (4:22 / km)
shoes: Nike Zoom Elite 9 Green

Back to car. Felt like right choice.

Wednesday Oct 18, 2017 #

2 PM

Running 42:27 10.01 km (4:14 / km) +20m 4:12 / km
ahr:150 max:160 weight:75.5kg shoes: Nike Pegasus 33

Work thing in Kingston so when it was finished rolled around East Basin. Pretty warm day (27?) but wasn't too bad by the lake and with shade of trees. Didn't se a snake like last time so that was helpful! Legs still a bit weary from weekend.

Tuesday Oct 17, 2017 #

4 PM

Running intervals 45:39 9.48 km (4:49 / km) +157m 4:27 / km
ahr:149 max:168 weight:75.6kg shoes: Mizuno Sayonara 3

Wasn't 100% on doing intervals or not after race so did Mona Fartlek on Pinnacles. The 'in between' session. Was a good choice as felt 'in between' recovered and not recovered from sunday. Slow pace but got through it. Felt like body very upright (a good thing) following core work.

Monday Oct 16, 2017 #

9 AM

Cycling 32:33 13.39 km (2:26 / km) +93m 2:21 / km
ahr:113 max:135 shoes: Trek Domane 4.3

Got swooped brutally this morning out of nowhere. Didn't even see it but tapped my sunglasses.

C • Where was the magpie Jase..... 3

6 PM

Stretching & Exercises 30:00 [1]
weight:75.5kg

Another cxworx class at Deakin. I kinda like it and slightly improved on last week. Still unco and core in agony again. Maybe less agony than last week?

7 PM

Cycling 37:24 12.9 km (2:54 / km) +151m 2:44 / km
ahr:105 max:129 shoes: Trek Domane 4.3

Ride home from Deakin. Nice riding different way (Commonwealth ave bridge) in the setting sun.

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