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Training Log: White Kenyan

In the last 7 days:

activity # timemileskm+m
  Running9 5:08:04 40.81(7:33) 65.67(4:41) 55
  Swimming1 15:00
  Total9 5:23:04 40.81 65.67 55
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SaSuMoTuWeThFr

Thursday Oct 18 #

6 PM

Running warm up/down 15:14 [2] 3.1 km (4:55 / km)
shoes: Saucony Swerve

WU

Running intervals 15:01 [4] 4.45 km (3:22 / km)
shoes: Saucony Swerve

3 x 5 minutes (90) on Heathfield School 'Oval'

1: 1.45k - 3.27m/k
2: 1.48k - 3.23m/k
3: 1.52k - 3.18m/k

Thought doing the session on the field would be good with it being flat unlike the rest of the Adelaide Hills. Yes, it was flat, however very swampy after the recent rain, so it was pretty wet in parts and the grass was pretty long. All good work though.

Running warm up/down 13:57 [1] 2.53 km (5:31 / km)
shoes: Saucony Swerve

WD. Bumped into Angus and Sharni at the top of driveway planting a few shrubs so stopped and gave the a hand and then got a lift in the quad bike trailer.

Wednesday Oct 17 #

9 AM

Running 19:50 [2] 3.59 km (5:31 / km)
shoes: Saucony Swerve

Morning Worrabinda x 2
1 PM

Running 30:00 [2] 6.21 km (4:50 / km)
shoes: Saucony Swerve

Into Stirling to get my Metro card and chase up Commonwealth via Woorabinda. Rainy. Double done via 2 due to the SSSI networking event tonight.

Tuesday Oct 16 #

12 PM

Running warm up/down 17:47 [2] 3.31 km (5:22 / km)
shoes: Saucony Swerve

WU

Running tempo 20:00 [4] 5.74 km (3:29 / km)
shoes: Saucony Swerve

Progressive 10,6,4 Tempo in Belair on the way to see Adrian Uphill to discuss all things OCAD. Felt alright.

10: 2.86k - 3.30m/k
6: 1.90k - 3.08m/k
4: 1.07k - 3.44m/k (substantial incline)

Nice session. Cruising along the gravel trails of Belair. Undulating for the first 10, downhill for the 6 and then uphill for the 4 which was tough. Misty and wet conditions.

Running warm up/down 11:01 [1] 1.82 km (6:03 / km)
shoes: Saucony Swerve

WD slog massively up hill.

Monday Oct 15 #

8 AM

Running 23:30 [1] 4.44 km (5:18 / km)
shoes: Saucony Swerve

Woorabinda Triple 4.
9 PM

Running 29:05 [2] 5.81 km (5:00 / km)
shoes: Saucony Swerve

Dark SPOOKY run. 300m down the drive in pitch black was rather scary. Then a street light once every 500m. First time feeling alright for a while. Good.

Sunday Oct 14 #

6 PM

Running long 1:00:27 [2] 12.88 km (4:42 / km)
shoes: Saucony Swerve

Belair with Angus for the majority

Saturday Oct 13 #

8 AM

Running warm up/down 5:11 [2] 1.21 km (4:17 / km)
shoes: Saucony Swerve

Limited WU

Running tempo 17:17 [4] 5.0 km (3:27 / km)
shoes: Saucony Swerve

Mount Barker Parkrun - 1st

Parkrun with Angus and Dante, both taking it easy. Was up front on my own from the off pretty much. No marshals or route markers. Knew it was an out and back but wasn't sure at some of the junctions. Luckily thought/kind of remembered that the course followed the creek, although there were a few times where I had to ease up and check the others were coming this way. However got to the road and turned around, when you were meant to go along side the road on the gavel track for a little bit to the flag. Ended up turning round 50-100m short of the flag, so on the way back just before the finish I did an out and back to make up the distance to the confusion of the oncoming runners in the distance!

Running warm up/down 9:55 [1] 1.88 km (5:16 / km)
shoes: Saucony Swerve

WD
12 PM

Running 19:49 [2] 3.7 km (5:21 / km) +55m 4:59 / km
shoes: Saucony Swerve

Supplementary Woorabinda

Swimming 15:00 [1]

Swim and ice bath in the Haines pool. Amazing.

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