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Training Log Archive: Bertbennett

In the 7 days ending Apr 29, 2017:

activity	#	time	miles		km		+m
Running	4	4:34:38	35.8	(7:40)	57.62	(4:46)	475
Orienteering	2	3:46:30	17.65	(12:50)	28.4	(7:59)	292
Netty	1	36:00
Total	6	8:57:08	53.45		86.02		767

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Saturday Apr 29, 2017 #

Running warm up/down 18:00 [2] 3.0 km (6:00 / km)
shoes: Nike Streak 6 (Flymesh Upper)

Orienteering 18:47 [5] 4.25 km (4:25 / km)
shoes: Nike Streak 6 (Flymesh Upper)

A full length sprint course after all the intervals. Was pushing pretty hard and dying a bit towards the end. Los quite a bit of time because of construction zones cutting off route choices. Only made 1 real mistake that I'd say cost me more than 10 seconds which was not seeing an uncrossable wall. I really enjoyed all this sprint training.

Orienteering intervals 56:34 [5] 7.09 km (7:59 / km)
shoes: Nike Streak 6 (Flymesh Upper)

Intervals. Including the 4-5 min rest periods between intervals here. I set these so I kinda knew some of the traps I set but it was still really valuable training for me. Had so much fun doing this, especially with a few people to run with.

Note

Seems like everyone really enjoyed the training today. We discussed the possibility of doing some longish camps in granite terrain where we do 3 training sessions a day for 4 or so days (one of them being night).

Possible venues would be around orange/Dubbo possibly using gumble (if it's not embargoed), seldom seen, maybe Khalis, maybe sappa Bulga. We'd probably just camp out at a friendly farmers place.

Friday Apr 28, 2017 #

5 PM

Running 1:08:17 [3] 14.36 km (4:45 / km) +250m 4:22 / km
shoes: Nike Pegasus 33

Ran down to merewether via the breakwall. Ran through the northern part of Nobbys beach. The dunes there are would make a better sprint/park map than I initially thought they would. It's a pretty decent sized area.

Right hip is starting to tighten up a bit. I think I might need to get it dry needled again.

Thursday Apr 27, 2017 #

Netty 36:00 [3]

I have forgotten how to score goals.

Note
(rest day)

Felt pretty tired today so I gave it a rest.

In other news. This saturday at 2:30 PM we're doing Sprintervals followed by a full length sprint at USyd. Come along if you haven't already been invited/don't have FB. Should be a blast.

Wednesday Apr 26, 2017 #

Running (Morning yog) 36:20 [3] 8.4 km (4:20 / km)
shoes: Nike Pegasus 33

Breakwall and back. Keep looking at the sand dunes on Nobbys beach and thinking that they'd make part of an interesting sprint area. If I could find a base map of the area with some sort of scale (or figure out how to use Google maps with a scale) then I'd have a go at mapping it.

C • maps with scale... 4

Running (Afternoon yog) 1:04:41 [3] 14.4 km (4:30 / km) +225m 4:10 / km
shoes: Nike Pegasus 33

Tuesday Apr 25, 2017 #

Running intervals 47:20 [4] 8.96 km (5:17 / km)
shoes: Nike Streak 6 (Flymesh Upper)

12*400. The blue track near my place is a week away from completion with a 5km race on next Tuesday. Might be a good race to enter for a quick time!

Running (easy) 40:00 [3] 8.5 km (4:42 / km)
shoes: Nike Pegasus 33

Treadmill run because it was raining outside and I felt like watching YouTube vids while running.

Sunday Apr 23, 2017 #

Orienteering race (Broken Orienteer Slopes) 1:09:06 [4] 8.54 km (8:05 / km) +220m 7:10 / km
shoes: Salomon Fel-Cross 3 July

I thought I could make it around Newie terrain without losing huge chunks of time. I was wrong. Absolute howler of a run. The terrain was really scratchy and low visability which made compass really important. Just really struggled out there in all aspects.

Orienteering (Hard Short Backwards) 33:31 [3] 3.5 km (9:35 / km) +72m 8:41 / km
shoes: Salomon Fel-Cross 3 July

Still had a few hiccups even at a lower intensity. In my defense some of the controls were almost impossible to do backwards.

Orienteering (Control Collecting) 48:32 [2] 5.02 km (9:40 / km)
shoes: Salomon Fel-Cross 3 July

Collecting controls. Got a pretty big loops. Arms were dead at the end. These shoes and O-pants are definitely dead. The end of a big day in the forest.

Hard Long - Splits

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