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Training Log Archive: bartholemeu

In the 7 days ending Dec 11, 2016:

activity # timemileskm+mload
  TrailRunning2 4:47:17 29.19(9:51) 46.97(6:07) 93179.4
  Running8 4:31:09 33.28(8:09) 53.55(5:04) 67090.8
  Orienteering1 51:46 6.49(7:59) 10.45(4:57) 10124.2
  Total10 10:10:12 68.95(8:51) 110.97(5:30) 1701194.4
  [1-5]10 10:07:13

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Sunday Dec 11, 2016 #

Event: South Sydney Summer Series #8 - Centennial Park
 
4 PM

Orienteering race (SSS) 51:46 intensity: (1:44 @1) + (1:57 @2) + (17:13 @3) + (30:52 @4) 10.45 km (4:57 / km) +101m 4:44 / km
ahr:156 max:169 shoes: Inov8 Roclites

Summer series centennial park.
Terrible Nav costing I reckon close to 8 mins. Legs fresher than expected. A really good course for me, fairly easy but totally off street, think i'all go back and run some of it again.
6 mins late (knew i'd be late from about halfway, but wanted to complete the course). Suspect Steve would have cleared easily.

Running warm up/down 8:44 intensity: (2:23 @0) + (6:16 @1) + (5 @3) 0.92 km (9:30 / km) +9m 9:02 / km
ahr:110 max:128

Saturday Dec 10, 2016 #

8 AM

TrailRunning long 2:29:22 intensity: (24 @0) + (19:24 @1) + (40:59 @2) + (1:24:11 @3) + (4:24 @4) 24.06 km (6:13 / km) +221m 5:56 / km
ahr:142 max:163 shoes: Salomon Xscream

Wanda to Kurnell and back with Andy, Ondrej and Steve.
Felt good until we hit the sand halfway back then started dropping off the back with Ondrej. Burgers made it all better.
1.5L and 1 gel. Small muesli for brekkie.

Friday Dec 9, 2016 #

7 AM

Running 10:07 intensity: (7 @0) + (10:00 @3) 1.56 km (6:29 / km) +21m 6:04 / km
ahr:133 max:142 shoes: Kayano Gold

8 AM

Running 35:12 intensity: (5 @0) + (1:36 @1) + (12:12 @2) + (21:19 @3) 6.91 km (5:05 / km) +69m 4:51 / km
ahr:142 max:152 shoes: Kayano Gold

Commute with Brad from his place
4 PM

Running 40:58 [3] 7.86 km (5:13 / km) +121m 4:50 / km
shoes: Kayano Gold

Thursday Dec 8, 2016 #

8 AM

Running 41:45 [3] 8.33 km (5:01 / km) +77m 4:47 / km
shoes: Kayano Gold

4 PM

TrailRunning long 2:17:55 [3] 22.91 km (6:01 / km) +710m 5:13 / km
shoes: Kayano Gold

Went meet Anne at Willoughby after work and ran via trails i hadn't run before around cammeray, castlecrag, knightsbridge golf course and sugarloaf. Very nice trails. Sugarloaf is a real find with a nice climb and lots of swimming spots i wouldn't mind revisiting.
Very sweaty and very dehydrated by the end. weighed myself at 74kg.

Wednesday Dec 7, 2016 #

Event: Sydney Summer Series #10 - Carlingford
 
9 AM

Running 44:45 [3] 8.63 km (5:11 / km) +97m 4:55 / km
shoes: Boston Adidas boost

Commute via fishmarkets to see Malcolm Turnbull press conference.
Hip and power starting to feel more consistent. Calves a bit tight. Throat a bit tight.

Monday Dec 5, 2016 #

5 AM

Running (commute) 30:41 [3] 5.91 km (5:11 / km) +104m 4:46 / km
shoes: Kayano Gold

early morning runcommute. Crazy how hot it is at 5am
3 PM

Running intervals (fartlek) 58:57 intensity: (38:57 @3) + (20:00 @5) 13.43 km (4:23 / km) +173m 4:08 / km
shoes: Kayano Gold

Following coach Hill's advice and getting a session done on the commute.
Fartlek 5x4mins with 2mins jog during sweet thunderstorm. at around 3:40m/k, slowing about 5-10 seconds.
Got well drenched on the cooldown.
Hip/etc really starting to feel better, which is strange after a bigger mileage week.

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