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Training Log Archive: Bertbennett

In the 7 days ending Feb 25, 2017:

activity	#	time	miles		km		+m
Running	7	7:58:43	61.18		98.46		843
Orienteering	1	24:35	3.73	(6:36)	6.0	(4:06)
Total	7	8:23:18	64.91		104.46		843

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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.

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