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Training Log Archive: mary

In the 7 days ending Jan 6, 2019:

	activity	#	time	miles		km		+m
	running	14	17:36:22	95.3	(11:05)	153.36	(6:53)	3129
	hike	3	9:30:00	23.89	(23:52)	38.44	(14:50)	1489
	Sprint Orienteering	1	27:34	3.9	(7:05)	6.27	(4:24)	7
	Total	16	27:33:56	123.08	(13:26)	198.07	(8:21)	4625
averages - sleep:7.7 rhr:60

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Sunday Jan 6, 2019 #

running long 2:48:24 [4] 22.71 km (7:25 / km) +400m 6:49 / km
ahr:161 max:200 rhr:57 slept:8.0 shoes: Inov8 xtalon 212

Long Razorback Hotham to Feathertop then the others did back but I opted to head down to Harrietville and do the same length but no more climb as I was really really struggling to breathe! Legs and body felt ok but I could control my breathing at all - guess it was a combination of fatigue and altitude but I was a little frustrated as everyone else seemed to be doing fine and I’ve trained and climbed much higher than this before! A nice couple gave me a puff of ventolin on feathertop but I think by this point I was so far in oxygen dept it help momentarily to control my breathing but didn’t do a lot to get me through the next 11km haha! Only took one tumble down though which felt like a success! Then rolled into the river in Harrietville! Felt a bit down on my performance and some things that were said after but it was a gorgeous day out in a stunning place so life really is not all that bad at all :)

11 PM

running 56:11 [3] 10.3 km (5:27 / km) +103m 5:12 / km
ahr:163 max:185

Saturday Jan 5, 2019 #

running 1:05:24 [3] 11.1 km (5:54 / km) +350m 5:05 / km
ahr:166 max:196 rhr:59 slept:8.0 shoes: Inov8 xtalon 212

Nice little run up top Hotham with Ais, Brodes, Patty and Krystal. HR a little high for an easy run, but I have since learnt that I am struggling with even this small amount of altitude this week... not surprised, the hike was pretty knackering! Started out all raining, and then cleared and the clouds started settling between the mountain ranges, was beautiful!

5 AM

running 1:05:24 [3] 11.01 km (5:56 / km) +398m 5:02 / km
ahr:166 max:196

11 PM

running 2:48:23 [3] 22.7 km (7:25 / km) +424m 6:47 / km
ahr:161 max:198

Friday Jan 4, 2019 #

hike 3:30:00 [1] 15.0 km (14:00 / km) +350m 12:32 / km
shoes: On cloudsurfers

Borough Huts back to Halls Gap, a bit heartbreaking that we couldn’t get down to the dam for a swim so we went back up to Venus Baths after downing an ice cold bundy! So hot we all thought we would die... refer back to day one for temp! Been a really fun hike, have really enjoyed myself!

Thursday Jan 3, 2019 #

hike 1:30:00 [2] 5.0 km (18:00 / km) +400m 12:51 / km
ahr:110 max:137 rhr:55 slept:7.0 shoes: On cloudsurfers

Bugiga camp up to Mt Rosea

hike 1:55:00 [1] 8.8 km (13:04 / km) +172m 11:54 / km
shoes: On cloudsurfers

Mt Rosea down to Borough Hut! We were so desperate for a swim and we did get a bit of a murky dip but the river was pretty dried up! Another gorgeous night under the stars and woke up to a big old deer looking over me... so random and cool

Wednesday Jan 2, 2019 #

running 43:25 [3] 9.03 km (4:48 / km) +86m 4:35 / km
ahr:161 rhr:67 slept:7.5 shoes: Nike zoom winflo 5

Woke up feeling a little underslept and not that keen but felt pretty good once out! Was keen to run - probably won’t for the next 3 days - hiking in Grampians!
Chucked in the strides that Ais and I were gonna do but bumped it up to 10 x 45s/off 60s as 5 went by a bit too fast!

hike 1:35:00 [2] 5.44 km (17:28 / km) +450m 12:21 / km
ahr:120 max:156 shoes: On cloudsurfers

Hiking in the Grampians with Max, Elle and her sister and bf for 3 days - very fun but very very very wam! 44degrees when we finished! V chilled out pace most the way with lots of stops as Elle and Jess found bits of it quite hard! But still was very exhausting in the heat and with the pack!
Day 1 pt 1 - Halls gap to the Pinnacle via the Venus Baths and Grand Canyon.

hike 1:00:00 [1] 4.2 km (14:17 / km) +117m 12:32 / km
ahr:103 max:136 shoes: On cloudsurfers

The pinnacle down to Bugiga campsite - so cool little log platforms in the middle of the forest, where we watched the sun go down over the south of the Gramps, slept under a clear star night and then watched the sunrise - beaut

5 AM

running 1:29:17 [3] 4.34 km (20:33 / km) +469m 13:21 / km
ahr:119 max:155

8 AM

running 1:02:17 [3] 4.2 km (14:50 / km) +129m 12:51 / km
ahr:102 max:135

9 PM

running 1:07:59 [3] 3.94 km (17:15 / km) +301m 12:29 / km
ahr:110 max:136

Tuesday Jan 1, 2019 #

running 43:58 [3] 8.65 km (5:05 / km) +106m 4:47 / km
ahr:158 rhr:64 slept:7.0 shoes: Nike zoom winflo 5

Easy up the Bells Bash course with Ais before a nice New Years afternoon on Jan Juc beach

2 AM

running 43:58 [3] 8.65 km (5:05 / km) +122m 4:45 / km
ahr:158 max:185

9 PM

running 43:24 [3] 9.03 km (4:48 / km) +109m 4:32 / km
ahr:161 max:180

Monday Dec 31, 2018 #

running warm up/down 23:36 [3] 4.62 km (5:06 / km) +20m 5:00 / km
ahr:157 max:177 rhr:57 slept:8.5 shoes: Nike zoom winflo 5

To track with Fredo and Saara

running intervals 25:45 [4] 6.27 km (4:06 / km)
ahr:165 max:189 shoes: Nike zoom winflo 5

3 rounds of Bondarenko on the track/ off 90~ Really enjoyed this session, wasn’t super far of Ais’ pace and was leading Saara and Tash for most but the short reps... so good to actually have some company for a change and actually felt pretty good running! First day I’ve felt good for a session since getting to Aus, suppose I have caught up on a lot of sleep in the last few days!
Averaged the 400-200s between 3:38-46 pace and the 100s 3:15pace so need to differentiate those longer reps a bit. Floats between 4:30-50s which I was pretty happy with! Paces all a little quicker then Vdot times but felt comfortable, esp on the floats so that was nice

running warm up/down 32:41 [3] 6.09 km (5:22 / km) +27m 5:15 / km
ahr:160 max:183 shoes: Nike zoom winflo 5

Drills, 4 strides and home again

6 AM

running 23:35 [3] 4.62 km (5:06 / km) +56m 4:49 / km
ahr:157 max:177

Sprint Orienteering 27:34 [3] 6.27 km (4:24 / km) +7m 4:22 / km
ahr:165 max:188

running 32:41 [3] 6.09 km (5:22 / km) +28m 5:15 / km
ahr:160 max:182

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