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Training Log: Bertbennett

In the last 7 days:

activity # timemileskm+m
  Running6 7:03:30 55.25(7:40) 88.92(4:46) 977
  Total6 7:03:30 55.25(7:40) 88.92(4:46) 977
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1:54
0:00
ThFrSaSuMoTuWe

Wednesday Jan 18 #

Running 1:14:15 [3] 15.67 km (4:44 / km) +279m 4:21 / km
ahr:132 max:158 shoes: Saucony Kinvara 6 (August 2016

Easy run to the Merewether baths and back. Cool change finally came! So nice after working in >40 degree heat to finally have some reasonable temperatures to run in!

Tuesday Jan 17 #

Running warm up/down 25:24 [2] 5.05 km (5:02 / km)
shoes: Mizuno Wave Hitogami 3

Running 39:14 [4] 8.19 km (4:47 / km)
shoes: Mizuno Wave Hitogami 3

10*400m reps along Dumaresq Street. 400m jog recovery which was usually around 3 mins. Aim of the session is to have max time at full speed to improve efficiency and speed so the recovery was long. GPS said the distance for the effort was 400m however when jogging back the same way it said it was 430m (which I tend to trust more because I was going slower and it had more time to properly get distance). I found the bike lane tarmac on that section of the street really nice and flat and perfect for fast efforts.

Times were between 69-73 seconds however I'm quite certain they were more like 430 metres. A good solid session. Still over 30 degrees at 9pm though :/

Monday Jan 16 #

Note
(rest day)

Calf pain from Street o still there today so hopefully a day off will let it recover. No Street o this week for me it seems to lead to injury every time.

Sunday Jan 15 #

6 AM

Running long (Flyers long run) 1:54:38 [3] 25.01 km (4:35 / km) +190m 4:25 / km
ahr:136 max:161 shoes: Saucony Kinvara 6 (August 2016

Flyers long Sunday run. Gotta say I'm enjoying these Sunday runs. A great way to get the long KM's in. Picked up the pace towards the end with a couple sub 4 min kms but mostly a pretty sedate pace. Rest day tomorrow.

Saturday Jan 14 #

Running (recovery) 49:28 [2] 10.7 km (4:37 / km) +47m 4:31 / km
shoes: Mizuno Wave Hitogami 3

Recovery run before the Sunday Flyers long run. I was encouraged by a crowd of several fat people while out on my run with the usual "Run forest RUN!". Not quite sure how they don't have a moment of introspection after yelling at runners; as they waddle down the street and think... "shit... I have a top speed of 4km/h and have trouble getting into my car. Maybe I should stop making fun of runners and eat less KFC." My guess is they haven't become self aware yet.

Friday Jan 13 #

Running (Friday arvo headwind fest) 1:07:05 [3] 14.5 km (4:38 / km) +220m 4:18 / km
shoes: Mizuno Wave Hitogami 3

Felt pretty awful today! But that's what hill intervals the day before will do to you I suppose. Massive headwind heading all the way up the coast today which made it slow going.

Thursday Jan 12 #

Running hills 53:26 [4] 9.8 km (5:27 / km) +241m 4:51 / km
shoes: Mizuno Wave Hitogami 3

Hill session with 8 * approx 60-65 seconds with 2 min recovery.

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