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Training Log Archive: Bertbennett

In the 7 days ending Mar 4, 2017:

activity

time

miles

Running

8:51:06

71.83

(7:24)

115.6

(4:36)

1224

Orienteering

17:55

2.72

(6:35)

4.38

(4:05)

Total

9:09:01

74.55

(7:22)

119.98

(4:35)

1224

2:12

0:00

» now

Saturday Mar 4, 2017 #

Running race (Wet'n'Wild 5k PB) 16:31 [5] 5.0 km (3:18 / km) +24m 3:14 / km
shoes: Nike Streak 6 (Flymesh Upper)

Weeeeeewwww! New PB in the 5k. I'd venture to say I'm fitter than I've ever been. Kinda amazed how fast this time has come down. I thought aiming for 16:30 would be super ambitious but my form felt really strong even at the end of the race and I felt like I could have given a tiny bit more if the surface wasn't so slippery today. So now I adjust my training paces and keep improving hopefully! Also super happy that I managed this off my biggest ever week of volume.

Note: Lost quite of bit of time on the slippery 2.5km turn on the pebblecrete today as well as the headwind going from 1.5km to 2.5 and 4-5kms.

C • Nice 6

Running warm up/down (Warm down) 22:20 [2] 4.54 km (4:55 / km) +19m 4:49 / km
shoes: Nike Streak 6 (Flymesh Upper)

Running 16:35 [3] 3.57 km (4:39 / km)
shoes: Nike Streak 6 (Flymesh Upper)

Friday Mar 3, 2017 #

Running 41:39 [3] 9.2 km (4:32 / km) +13m 4:30 / km
shoes: Saucony Kinvara 8

Running 58:18 [3] 12.2 km (4:47 / km) +213m 4:24 / km
shoes: Nike Elite 9

Glenrock run in the wet/dark. Shoes lacked a bit of traction for the wet trails so it was a bit of a battle.

Thursday Mar 2, 2017 #

Running (Mid-week longish run) 1:12:32 [3] 16.4 km (4:25 / km) +255m 4:06 / km
shoes: Nike Pegasus 33

Definitely noticed an above average amount of women wearing Lorna Jane singlets with obnoxious slogans on them e.g. "Squad Goals", "Go for Gold" "Dream it Wish it Live it".

Seems like the female version of those guys who wear shirts from MMA brands and strong man brands like Tapout and Rogue..

Wednesday Mar 1, 2017 #

Running (Running too and from Park) 33:46 [3] 7.52 km (4:29 / km) +11m 4:27 / km
shoes: Nike Elite 9

Orienteering race 17:55 [4] 4.38 km (4:05 / km)
shoes: Nike Elite 9

2nd park-o of the year. New map. As per usual more of a running race than anything else but some difficulty was introduced through the alternative placement of controls towards the end. Luckily I wasn't reading the map well enough to realise how badly placed the control was and lose any time.

10 AM

Running 37:37 [3] 8.3 km (4:32 / km) +35m 4:26 / km
shoes: Nike Pegasus 33

Morning jog. Fair bit of junk from yesterday's workout to shake out.

Long - Splits

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.

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