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Training Log Archive: Bertbennett

In the 7 days ending Aug 10, 2019:

	activity	#	time	miles		km		+m
	Running	7	8:11:08	64.85		104.37		1457
	Orienteering	2	2:02:31	14.2	(8:38)	22.85	(5:22)	631
	Strength and Conditioning	2	1:20:00
	Total	10	11:33:39	79.05		127.22		2088
averages - sleep:8.1 weight:72.3kg

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Saturday Aug 10, 2019 #

Running (Drills) 5:00 [2]

8 AM

Running warm up/down 41:00 [3] 8.07 km (5:05 / km) +120m 4:44 / km

Running 32:34 [3] 7.36 km (4:25 / km) +131m 4:04 / km

First session with Scott Westcott's 'super crew'. Did 2 x 3km and 4 x ~30 second hills afterwards.

6 PM

Running 27:58 [3] 6.35 km (4:24 / km) +17m 4:21 / km

Thursday Aug 8, 2019 #

Strength and Conditioning (Core and calf raises) 40:00 [3]

My calves are so weak! How?!

3 PM

Running long (Long Run with Lochy) 2:37:41 [3] 31.2 km (5:03 / km) +410m 4:45 / km
ahr:143 slept:9.0 weight:72.5kg

Did the first 20km with Lochy and I noticed after about 13km that he was becoming fairly quiet. Yeh he bonked pretty hard.

Got going a bit in the last section but I didn't push super hard, just aiming for time on feet today.

Wednesday Aug 7, 2019 #

Orienteering (Braye Park at night) 26:15 [4] 4.93 km (5:19 / km) +186m 4:29 / km

Bit of night-O training at Braye Park. Braye park certainly lived up to its well earned reputation as a Jolly place for men to rendezvous for late night meetings.

Orienteering (control picking up.) 12:16 [2] 2.24 km (5:29 / km) +78m 4:40 / km

12 PM

Running (New Watch Day!) 1:12:55 [3] 14.7 km (4:58 / km) +414m 4:21 / km
ahr:147 max:177 slept:8.0 weight:71.9kg

The new watch arrived today. Amazfit Stratos, which is a Chinese brand that I picked up on Amazon. Actually really pleased with it! $260 and you get fantastic value for money. It seems like it does pretty much everything that other watches that cost around $600 are doing.

The Salomon Speed 2s today and I have to say they've been pretty disappointing. Not very flexible and they seem to slow me down somehow.

Tuesday Aug 6, 2019 #

Running tempo (Tempo) 1:11:00 [4] 18.0 km (3:57 / km)
slept:6.5 weight:72.7kg

Nice bit of threshold in the evening. Actually felt OK doing 20 mins at 3:26/km pace today.

Didn't get much sleep last night so it was a bit of a struggle to stay away today.

Monday Aug 5, 2019 #

Running (Mixed trail and road) 1:23:00 [3] 18.69 km (4:26 / km) +365m 4:03 / km
slept:9.0 weight:71.9kg

Nice little evening run in with some glenrock and finishing up with fernleigh track. No pain after yesterday.

Strength and Conditioning (Core Session) 40:00 [3]

Sunday Aug 4, 2019 #

Orienteering race (State League 11) 1:24:00 [4] *** 15.68 km (5:21 / km) +367m 4:48 / km
shoes: X-talon 220 (May 2017)

A slight improvement on yesterday, but just lots of mistakes again. Didn't really put any thought into proper risk assessment when making route choices. I need to practice taking high % routes and executing them well.

Physically felt fantastic. Never felt close to bonking or losing power, which is a fantastic omen for Aus champs this year, as well as forthcoming trail race projects.

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