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Training Log Archive: Bertbennett

In the 7 days ending Mar 26, 2017:

activity	#	time	miles		km		+m
Running	7	6:05:13	49.23	(7:25)	79.22	(4:37)	394
Orienteering	2	1:25:18	8.08	(10:34)	13.0	(6:34)	335
Netty	1	18:00
Total	7	7:48:31	57.3		92.22		729

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Sunday Mar 26, 2017 #

Running 24:24 [3] 5.4 km (4:31 / km) +50m 4:19 / km
shoes: Nike Pegasus 33

Ran to get Macey's car from Braddon. Had breakfast at a trendy cafe. My smoothy had oats in it. The barrista had a beard and glasses and a beanie. Very non-conformist

Orienteering race (NOL Canberra middle) 50:25 [5] 6.8 km (7:25 / km) +240m 6:18 / km
shoes: Salomon Fel-Cross 3 July

Yeh a bit sloppy and my ability to run up hills is hugely lacking. Considering I've done 0 hill work it's not a huge surprise. Just rushing my route choices and nav a bit which cost me time. But from where I was last year at Easter I've improved big time. Only a few mins off the big boys today and there's still glaring areas of improvement left untapped. (Also my o-shoes are getting thrown out as soon as finance permits, they're awful).

Running warm up/down 10:00 [3] 1.3 km (7:42 / km) +130m 5:08 / km
shoes: Salomon Fel-Cross 3 July

The climb to the start!

Course 1 - Splits

Saturday Mar 25, 2017 #

Orienteering race (Disaster) 20:28 [5] 3.2 km (6:24 / km) +65m 5:48 / km
shoes: Salomon Fel-Cross 3 July

Worst Ive run in a while. NOL syndrome... Getting too amped up and overcooking it again.

Running warm up/down 25:00 [3] 4.0 km (6:15 / km)
shoes: Salomon Fel-Cross 3 July

Orienteering race (Slight recovery) 14:25 [5] 3.0 km (4:48 / km) +30m 4:35 / km
shoes: Nike Streak 6 (Flymesh Upper)

I need more training at high speed nav. Never felt really in control and for my running speed I should be faster. But considering I haven't run an urban sprint since the 5 days (which wasn't really that tricky) I'm pretty happy.

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Nike Elite 9

Running (Alex's Uber) 25:00 [3] 4.8 km (5:12 / km) +44m 4:59 / km
shoes: Nike Pegasus 33

And you thought my day of athletic endeavours was over. Alex said he'd drive to and from dinner tonight. What we forgot to factor is was Alex's ferocious appetite for alcohol. So we ran home.

C • Nice! 9

Final Course 2 - Splits

Heats Course 1B - Splits

Friday Mar 24, 2017 #

Running (pre NOL Loosener) 36:00 [3] 8.6 km (4:11 / km)

Had a couple weeks of pretty pathetic training. Last week was because my legs were really sore after Tas and this week was because I've been tapering so my runs have been a little shorter than usual. So hopefully I get a solid week in next week and then another week tapering for NZ before a solid block after NZ.

Thursday Mar 23, 2017 #

Running 59:58 [3] 13.85 km (4:20 / km) +153m 4:06 / km
shoes: Saucony Kinvara 8

Quick run between class and netball. Got lost in an industrial estate and was late to first half

Netty 18:00 [3]
shoes: Saucony Kinvara 8

Played centre. Won game. Enjoyed

Wednesday Mar 22, 2017 #

Running 59:00 [3] 13.0 km (4:32 / km)

Tuesday Mar 21, 2017 #

Running tempo 1:08:28 [4] 15.67 km (4:22 / km)
ahr:143 max:165 shoes: Nike Streak 6 (Flymesh Upper)

6 x 5mins threshold. Aiming for 3:33/km which I more or less hit in all the efforts. Last hard session before NOL in Canberra.

Note

ran out of recovery protein powder some time last week which I think is the reason I've been recovering a bit slower from hard workouts. Shall replace.

Monday Mar 20, 2017 #

Running 37:23 [3] 8.6 km (4:21 / km) +17m 4:18 / km
shoes: Nike Pegasus 33

Bushrangers team came out today for oceania. Happy to see Nic made it on the team! Woot!

It's a good feeling when I am competitive with people who are on the team for m21. Definitely moving in the right direction!

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