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Training Log Archive: acejase

In the 7 days ending Apr 29, 2018:

activity # timemileskm+m
  Running7 4:34:54 34.93(7:52) 56.21(4:53) 490
  Total7 4:34:54 34.93(7:52) 56.21(4:53) 490
  [1-5]7 4:34:43

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MoTuWeThFrSaSu

Sunday Apr 29, 2018 #

7 AM

Running long 1:13:12 intensity: (2:52 @1) + (31:24 @2) + (38:56 @3) 15.06 km (4:52 / km) +77m 4:44 / km
ahr:134 max:153 shoes: Pegasus32 BlackWhite

A bit more research this time and did a loop along canal, past some sort of yacht club and then onto Waikiki beach heading for Diamond Head. Beautiful morning and still a bit stop starty for traffic etc but a fair bit smoother. Once hit road around Diamond Head I was actually able to run and did a loop and back along other end of canal. Think i found where the runners go!
2 PM

Running 18:57 intensity: (5 @0) + (1:21 @1) + (8:54 @2) + (8:37 @3) 3.88 km (4:53 / km)
ahr:130 max:149

Saturday Apr 28, 2018 #

6 PM

Running 18:57 intensity: (5 @0) + (1:21 @1) + (8:54 @2) + (8:37 @3) 3.88 km (4:53 / km)
ahr:130 max:149 shoes: Pegasus32 BlackWhite

Honolulu and a bit of a debacle of a run. A delayed bus home from touristing meant started way late and took close to dark. Went out to canal near accomodation with aim of runnnign through to end of canal and on to Waikiki beach. Canal bit was ok but then people, cars and traffic lights everywhere. Got lost/disoriented and getting dark had to turn for home. Very short run with all the stops for traffic etc. but wasn’t prepared to run in the dark in the big foreign city.

Thursday Apr 26, 2018 #

5 PM

Running intervals 36:11 intensity: (1:48 @1) + (13:06 @2) + (15:41 @3) + (5:36 @4) 7.29 km (4:58 / km) +98m 4:39 / km
ahr:137 max:161 shoes: Nike Zoom Fly

Shorter session for last night in Kona. Legs till tired but managed pretty solid pace 10* 1 min on 1min off down the road to the left. Think these shoes may help.

Wednesday Apr 25, 2018 #

5 PM

Running 50:49 intensity: (1 @0) + (2:40 @1) + (31:11 @2) + (16:57 @3) 10.1 km (5:02 / km) +82m 4:50 / km
ahr:130 max:146 shoes: Pegasus32 BlackWhite

DOwn the hill once more this time with Shep in tow. We turned right into town, came back and Shep went home. I did another lap of the same. Legs weary from yesterday good session.

Tuesday Apr 24, 2018 #

5 PM

Running 6:40 intensity: (1:12 @1) + (5:28 @2) 1.45 km (4:36 / km) +18m 4:19 / km
ahr:120 max:133 shoes: Nike Zoom Fly

Warmup. Bit of light rain.

Running intervals 27:52 intensity: (4 @1) + (1:00 @2) + (8:17 @3) + (18:31 @4) 6.99 km (3:59 / km) +34m 3:53 / km
ahr:157 max:170 shoes: Nike Zoom Fly

6*1k along the beach road below accomodation. 1min rests. Felt pretty good and traffic didn’t get in way too much. Pace good.
C • Moving along pretty well 3

Running warm up/down 6:21 intensity: (18 @1) + (3:45 @2) + (2:18 @3) 0.99 km (6:26 / km) +72m 4:43 / km
ahr:130 max:145 shoes: Nike Zoom Fly

Sloooow jog back up hill.

Monday Apr 23, 2018 #

7 AM

Running 35:55 intensity: (4:04 @1) + (29:42 @2) + (2:09 @3) 6.55 km (5:29 / km) +110m 5:03 / km
ahr:121 max:141 shoes: Pegasus32 BlackWhite

SLow jog down hill and into Kona to prepare for day of driving. ANd back again. Got a little quicker / better on the way back.

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