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Training Log Archive: bartholemeu

In the 7 days ending Feb 15, 2015:

activity # timemileskm+mload
  TrailRunning2 5:22:27 29.31(11:00) 47.18(6:50) 128871.3
  Running3 4:43:20 28.66(9:53) 46.13(6:09) 141096.8
  Cycling1 52:37 9.48(10.8/h) 15.26(17.4/h) 33310.5
  CrossTraining1 48:17 1.86(25:58) 2.99(16:08) 314.5
  Swimming3 40:00 0.56(1:11:32) 0.9(44:27)
  Total10 12:26:41 69.88(10:41) 112.46(6:38) 3034193.1
  [1-5]7 11:32:43

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MoTuWeThFrSaSu

Sunday Feb 15, 2015 #

Event: Sydney Sprint Series #5
 
7 AM

TrailRunning long 2:48:12 intensity: (13 @0) + (34:11 @1) + (1:24:29 @2) + (36:15 @3) + (11:46 @4) + (1:18 @5) 27.77 km (6:03 / km) +574m 5:29 / km
ahr:144 max:175 shoes: Gt2000 Black

Seaforth through manly dam, then Redhill. Across to longreef then through the beaches south to manly.
Single track, fire trail and sand running.
Redhill was really cool... Can't wait to go back
10 AM

Swimming 15:00 [0] 0.3 km (50:00 / km)

Shaking out legs in rough manly surf

Saturday Feb 14, 2015 #

6 AM

TrailRunning hills 2:34:15 intensity: (13:45 @0) + (1:35:59 @1) + (14:30 @2) + (8:48 @3) + (10:00 @4) + (11:13 @5) 19.41 km (7:57 / km) +714m 6:43 / km
ahr:128 max:177 shoes: Gt2000 Black

Bantry bay hill reps, then met up with Anne for longer around manly dam (with swim). Hillreps were very tough, but the rest with Anne was probably a bit too easy to be productive...
8 AM

Swimming warm up/down 15:00 [0] 0.4 km (37:30 / km)

Shaking out legs in manly dam. Very nice. Need to take goggles and caps out there!
4 PM

CrossTraining (Kayaking) 48:17 [3] 2.99 km (16:08 / km) +3m 16:03 / km

Around Roseville. Have gotten used to balance, now just need to relax I think, as it seems to really tighten/fatigue my hip flexors. Any thoughts peterprong?

Friday Feb 13, 2015 #

6 PM

Cycling 52:37 [2] 15.26 km (17.4 kph) +333m
shoes: Willier Izoard

Seaforth from work

Thursday Feb 12, 2015 #

6 AM

Swimming 10:00 [0] 0.2 km (50:00 / km)

Shaking the legs out in Mahon Ocean pool.
5 PM

Running hills 1:01:34 [4] 9.32 km (6:36 / km) +552m 5:06 / km
shoes: Gt2000 Black

hill reps, power walking uphill, running down at fair pace, focusing on posture and glute strength up, and balance/control down.
Finished with 3 sets of 20 squats followed by run up, the 3 sets of lunge walks up the hill.

Wednesday Feb 11, 2015 #

6 PM

Running hills 2:35:00 [3] 25.0 km (6:12 / km) +700m 5:26 / km
shoes: Gt2000 Black

From work to bellevue hill for hillreps.
The hills i found were not quite steep enough, but were about 1km long, so not bad. One very steep short one that i'll seek out again.
A long run for a weeknight, and felt pretty ok at the end despite no water or food.
gps died before the end

Tuesday Feb 10, 2015 #

7 AM

Running 1:06:46 [2] 11.81 km (5:39 / km) +158m 5:18 / km
shoes: Gt2000 Black

recovery commute from Maroubra
Trying to recover from the weekend, i think this helped

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