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Training Log Archive: Bertbennett

In the 28 days ending Feb 28, 2017:

activity	#	time	miles		km		+m
Running	27	28:26:49	226.52		364.55		3159
Orienteering	2	55:35	6.96	(7:59)	11.2	(4:58)
Netty	1	36:00
Strength n stuff	1	30:00
swimming	1	20:00	0.31	(1:04:22)	0.5	(40:00)
Total	27	30:48:24	233.79		376.25		3159

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Tuesday Feb 28, 2017 #

6 PM

Running intervals 59:19 [5] 12.7 km (4:40 / km) +106m 4:29 / km
shoes: Nike Elite 9

6 x 1000m. I was thinking of maybe doing 8 before I left but then I remembered that I have park-O tomorrow which will be a fairly hard effort so I want something left in the tank. These V02 max sessions are seriously not fun... just hard.

Efforts were between 3:03 and 3:13 (Headwind going one way made those efforts way harder). The pace is a bit above what my last race suggests I should do intervals at however I've got 3 weeks of training 100km/week between that result and now so I think it's safe to assume my current race pace is a little bit faster than it was 3 weeks ago. Interesting to see that my HR is recovering much quicker than it was around 3 weeks ago. Good signs.

Monday Feb 27, 2017 #

Running (Monday slog) 40:26 [3] 9.17 km (4:25 / km) +119m 4:08 / km
shoes: Nike Elite 9

New shoes today. Went to the shop and got myself the Nike Elite 9 and they're pretty badass! Went for a run in the small gap between downpours, however it wasn't between the downpours, as I found out at about km 0.2 when it started raining very heavily. Ah well. Felt good which is odd on a monday after Sunday long run but I'll take it!

Sunday Feb 26, 2017 #

Running 2:00:03 [3] 24.5 km (4:54 / km) +429m 4:30 / km
shoes: Nike Pegasus 33

Flyers Sunday Run. Pretty slow for most of the run, sitting above 5min/k, however towards the end we sped up a little and I managed to get some 3:30min/kms at the end which felt great at the end of a long run. Don't think I would have been capable of that even a few weeks ago! Heading in the right direction! :D

Running 12:00 [3] 2.5 km (4:48 / km)
shoes: Nike Pegasus 33

Running the last lap of the Spark Helmore Triathlon with Bridget. Offering encouragement n stuff.

Saturday Feb 25, 2017 #

7 PM

Running (Moist Run) 58:32 [3] 13.43 km (4:22 / km) +119m 4:10 / km
shoes: Nike Pegasus 33

Took a lot of will power to get out today in the middle of a pretty heavy downpour. However once I got completely drenched it was absolutely fine. Felt amazing physically actually which is odd after a pretty high volume speed-work day yesterday. One of those days I guess?

Friday Feb 24, 2017 #

Running intervals 1:16:51 [4] 15.6 km (4:56 / km)
shoes: Nike Streak 6 (Flymesh Upper)

Due to yesterday's less than stellar effort I picked one of the slightly longer rep sessions from my menu today. 8 x 400 w/ 400 jog rest and then 8 x 200 w/ 200 jog rest. Today I discovered that the street that I've been doing my reps on definitely has a pronounced uphill going one direction (maybe 1-2%) which isn't that big of a deal usually but paired with a headwind and it becomes quite a battle to hit the times I'd like to hit. The other direction is a breeze!

Edit: Not sure why park-o splits have appeared on my interval workout.

Long - Splits

Thursday Feb 23, 2017 #

Running (easy) 38:38 [3] 8.3 km (4:39 / km)
shoes: Nike Pegasus 33

Yesterday's park series run kinda screwed with my usual wednesday routine of having easy an easy 2 days after a hard effort like yesterdays. So today I felt really awful on the run today. A massive headwind heading out to the break wall today which made it even more awful. A borderline rest day today but I probably needed it after 2 kinda hard days.

Wednesday Feb 22, 2017 #

Running (Glenrock) 53:59 [3] 10.6 km (5:06 / km) +218m 4:37 / km
shoes: Saucony Kinvara 8

Jog around glenrock. Forgot my watch today so this run was recorded on the strava app. The app seems to record the single-track gps track so much more accurately than the watch!

Orienteering race (Park-O 1) 24:35 [4] 6.0 km (4:06 / km)
shoes: Nike Pegasus 33

First park-O of the year. Distance is an estimation because I didn't have my watch. The course was 4.6 in a straight line I believe but there were a couple legs where you had to go long way around. Just ran it smoothly and didn't go all out as I didn't want to overdo it after yesterday's tempo run. I should be able to get in some nice easy KMs tomorrow because I don't have to be at work at 7am! :D

Running 20:00 [2] 2.0 km (10:00 / km)
shoes: Nike Pegasus 33

Picking up controls. Donated some blood to the local mosquito population -_-

Tuesday Feb 21, 2017 #

Running tempo (Tuesday Threshold) 1:07:50 [4] 15.74 km (4:19 / km) +122m 4:09 / km
ahr:145 max:165 shoes: Nike Streak 6 (Flymesh Upper)

Threshold workout including approximately 15mins WU and 15 mins WD. Averaged 3:33/km in the cruise intervals. Did 2 x 10 mins and 2 x 5 mins.

C • Speedy! 1

Running warm up/down (Drills) 5:00 [3]
shoes: Nike Streak 6 (Flymesh Upper)

Monday Feb 20, 2017 #

Running 37:39 [3] 8.5 km (4:26 / km)
shoes: Nike Pegasus 33

Sunday Feb 19, 2017 #

6 AM

Running long (Flyers Red Train) 2:00:14 [3] 24.29 km (4:57 / km) +384m 4:35 / km
ahr:135 shoes: Nike Pegasus 33

Drove the red train today (which means I planned a 25km (ish) long route and led everyone around it. There were only 5 today down from the usual 10-15 and it despite me trying to get out front and set the pace in the usual 4:45 pace range everyone seemed quite happy to be sitting at 5:00+/km which meant I had to chop off some distance at the end to get back in a reasonable amount of time. So hopefully this slow pace doesn't become a theme because it's borderline too slow for me at that pace.

Saturday Feb 18, 2017 #

swimming 20:00 [3] 0.5 km (40:00 / km)

nope still can't swim. Just checking

Running warm up/down 15:00 [3] 7.5 km (2:00 / km)
shoes: Nike Pegasus 33

Orienteering (O'shea 2 days) 31:00 [3] 5.2 km (5:58 / km)
shoes: Nike Pegasus 33

Probably without a doubt the most scratchy/unpleasant bush I've ever encountered. I would have loved run the sprint instead of this but I couldn't stand driving down to freeway a 2nd time. Why you'd organise 1 event at 2:30 and the 2nd one at 8:10pm considering most people are travelling and will have to stand around doing nothing for 4 hours is beyond me. So I missed out on the sprint and got a street-O with some scratchy thick shit.

Friday Feb 17, 2017 #

Note

Well my friday session had been postponed due to some pretty heavy smoke in the air but the rain came and cleared it all up! So we're back on!

Running warm up/down (WU/WD + Drills) 31:56 [3] 6.06 km (5:16 / km)
shoes: Nike Streak 6 (Flymesh Upper)

7 PM

Running intervals 33:11 [5] 7.71 km (4:18 / km)
shoes: Nike Streak 6 (Flymesh Upper)

Two sets of 8 x 200m intervals with around 1:00-1:15 rest (jog back to start). Happy that I got this much volume at a good pace in a session. Legs didn't feel too bad at the end which is great news. I am starting to feel like faster paces are becoming more comfortable which awesome :D

Thursday Feb 16, 2017 #

Running (easy) 41:09 [2] 8.75 km (4:42 / km)
shoes: Saucony Kinvara 8

easy kms getting the junk out of the legs after yesterday.

Running (Easy) 50:00 [3] 10.59 km (4:43 / km) +197m 4:19 / km
shoes: Nike Pegasus 33

Wow the legs were heavy today which makes sense after yesterday's effort. But I'm glad I still got the kms in at a nice easy pace.

Wednesday Feb 15, 2017 #

Running long (Mid-week Long Run) 1:35:12 [3] 21.59 km (4:25 / km) +322m 4:06 / km
shoes: Nike Pegasus 33

Mid week long run. So nice to be able to run in the middle of the day without having to deal with 40 degree heat!

Tuesday Feb 14, 2017 #

Running warm up/down 30:00 [3] 6.0 km (5:00 / km)

Treadmill run today. Pouring outside so I chose to do the workout on the downstairs treadmill.

Running tempo 20:00 [4] 5.0 km (4:00 / km)
shoes: Nike Streak 6 (Flymesh Upper)

20 minutes tempo. Chose not to do my more favoured tempo workout which is 2*10 mins w/2 recovery and 2*5 mins with 1 recovery because I had to cook dinner and I couldn't really stand that much running on a treadmill before going insane. Set it at the equivalent of 3:36min/k which I believe is around 16.8km/h but it's hard to know how fast you're really going. Heartrate in the mid-high 150s which suggests the effort was on the east end of the threshold zone.

Sunday Feb 12, 2017 #

Running long (Flyers Sunday Long Run) 1:58:09 [3] 24.63 km (4:48 / km) +286m 4:32 / km
ahr:139 max:156 shoes: Nike Pegasus 33

Glad to have gotten in a session before the heat really rolled in. Can't believe how humid it is! I don't usually sweat that much, but today my singlet was completely drenched.

Saturday Feb 11, 2017 #

Running (Morning Jog) 36:00 [3] 8.15 km (4:25 / km)
shoes: Nike Pegasus 33

Went for an easy run. Weather is freakin awful. Just sweating buckets even at low intensities. Ran to park run just to have a squiz at who was running and how they were going.

Running (Late night sweat fest) 45:34 [3] 10.01 km (4:33 / km) +115m 4:18 / km
shoes: Nike Pegasus 33

Had to wait till 8:30pm to go out for a run because there was no way in hell I was going up while the sun was still there. The usual obnoxious Saturday crowds however I didn't cop any of the usual quips today.

Friday Feb 10, 2017 #

Note
(rest day)

Big day working with dad on the block. Temp hit 44 degrees while I was driving home which explains why I found today so unpleasant to be outside. Took a day off running just because I was a bit wasted from work and yesterday's workout.

Thursday Feb 9, 2017 #

Running intervals 30:13 [5] 6.73 km (4:29 / km)
shoes: Nike Streak 6 (Flymesh Upper)

5 * 1200m at No1 Oval. The planned rest was 90seconds which seems really short to me. 3 mins seems more in the ball park after a 4 minute effort. Ended up being 2 mins rest which is ok but would have preferred a little more so that I could have pushed a bit harder.

Was aiming to hit 3:20/km pace which is a 4:00 effort for 1200m. Efforts were between 3:09/km and 3:20/km. Hit my paces well and it felt pretty good!

Running warm up/down 24:00 [2] 4.4 km (5:27 / km)

Netty 36:00 [3]

Got absolutely slaughtered. The season is over. We won two games when the other team didn't turn up. Better luck next time.

Wednesday Feb 8, 2017 #

8 AM

Running 36:00 [3] 8.15 km (4:25 / km)
shoes: Nike Pegasus 33

6 PM

Running (Glenrock) 1:20:41 [3] 16.0 km (5:03 / km) +346m 4:33 / km
shoes: Saucony Kinvara 8

Distance is an estimate. Watch grossly underestimated distance after 1 lap. Dude I was running with from the flyers clocked 9.65km and my watch had a measly 8.25km after that same lap. Might have to do a little update or something to the software. Actually felt really good to run on the trails again.

Tuesday Feb 7, 2017 #

8 AM

Running 36:00 [3] 8.25 km (4:22 / km)
shoes: Nike Pegasus 33

Gonna use these Nike Pegasuses for easy kms and interchange them with my Kinvaras. They seem to have warn in a little bit with some casual wear so they're a bit more comfortable and they give my calves a nice rest with their massive 10mm heal drop. Just a nice easy morning jog.

6 PM

Running 53:28 [3] 12.04 km (4:26 / km) +113m 4:15 / km
shoes: Nike Pegasus 33

Lil afternoon run. The cold front came through so there was a spot of rain at the start of the run but it was just delightful to not be sweating profusely.

Monday Feb 6, 2017 #

Running (Foreshore jog pre-strengt) 30:00 [2] 5.4 km (5:33 / km)
shoes: Nike Pegasus 33

Strength n stuff 30:00 [3]

Sally's strength session. I better have abs after all this pain!

Sunday Feb 5, 2017 #

6 AM

Running long (Sunday Flyers Long Run) 1:57:18 [3] 24.56 km (4:47 / km) +283m 4:31 / km

Pretty destroyed after this one owing to a few different factors. 2 weeks off does make you feel a little slow and I'm probably a little down on fitness. Also I didn't take in any calories before or during this so I felt super flat the last 30 mins and also I put in a pretty big effort to get the sub 17 at park run yesterday. This became a bit of a mission but I rewarded myself with a dip in the baths afterwards and a nice chocolate thick shake.

Saturday Feb 4, 2017 #

Running warm up/down 55:33 [2] 10.7 km (5:11 / km)
shoes: Nike Streak 6 (Flymesh Upper)

8 AM

Running race (Park Run ) 16:54 [5] 5.0 km (3:23 / km)
ahr:179 max:187 shoes: Nike Streak 6 (Flymesh Upper)

New 5k PB! :D A mate from the Flyers offered to pace me for 17 minutes and that was really helpful for the first couple KMs because I would have gone out way too hard because it felt quite easy for the first KM. Looking forward to getting some quality reps sessions in to really work on that speed and efficiency. Hopefully if I can get 8 weeks of solid training this time will slowly improve! (Weather was pretty muggy today so I think a nice crisp morning might see a few seconds off this time).

C • envy 4

Wednesday Feb 1, 2017 #

Note

Secretly bought a pair of the new Saucony Kinvara 8s today because after a few runs in the Nike Pegasus 33s I still felt really clumsy and slow. Haven't told girlfriend yet...

My Nike Streak 6's that I'm planning on using for speed work arrived today and I took them out for a little roll. (on a side note my calves are almost recovered enough to resume proper training! :D) They feel excellent! So fast!

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