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Training Log Archive: bartholemeu

In the 7 days ending Jan 15, 2017:

activity # timemileskm+mload
  Running13 9:17:09 66.45(8:23) 106.94(5:13) 1317152.9
  Orienteering1 16:33 2.26(7:19) 3.64(4:33) 2610.9
  Total13 9:33:42 68.71(8:21) 110.58(5:11) 1343163.7
  [1-5]13 9:31:19

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MoTuWeThFrSaSu

Sunday Jan 15, 2017 #

Event: Sydney Sprint Series 2017 Race #2 - Birchgrove
 
4 PM

Running 37:51 intensity: (3:23 @1) + (10:58 @2) + (23:30 @3) 8.08 km (4:41 / km) +90m 4:26 / km
ahr:142 max:151 shoes: Kayano Gold

To birchgrove, legs felt surprisingly good despite 110km week
5 PM

Orienteering 16:33 intensity: (13 @1) + (9 @2) + (30 @3) + (12:05 @4) + (3:36 @5) 3.64 km (4:33 / km) +26m 4:24 / km
ahr:165 max:174 shoes: Kayano Gold

Birchgrove sprint. Navved pretty well spotting the main traps, but hesitated just before 14 and 18 despite identifying the traps properly.
Otherwise felt I ran a bit faster which is nice, think I possibly went oob between 15 and 16 on an unmapped wide stone path through oob green.

Running 51:08 intensity: (3:14 @1) + (23:10 @2) + (24:22 @3) + (22 @4) 9.5 km (5:23 / km) +101m 5:07 / km
ahr:142 max:160 shoes: Kayano Gold

Home from birchgrove, a more pleasant route.

Sprint #2 - Splits

Saturday Jan 14, 2017 #

8 PM

Running 49:02 [3] 10.02 km (4:53 / km) +38m 4:48 / km
shoes: Kayano Gold

Mindless running listening to the first 4 chapters of Tale of Two Cities as an audiobook. Don't think I've ever done that consistent splits in my life haha!

Friday Jan 13, 2017 #

7 AM

Running 58:23 intensity: (2:23 @0) + (13:52 @1) + (20:35 @2) + (20:47 @3) + (46 @4) 10.26 km (5:41 / km) +104m 5:25 / km
ahr:135 max:162 shoes: GT-2160

Commute with brad. Achilles starting to tighten up a bit, and glutes fatigued from lunges yesterday.
5 PM

Running 1:32:10 intensity: (19:38 @1) + (59:56 @2) + (12:36 @3) 16.87 km (5:28 / km) +359m 4:56 / km
ahr:135 max:154 shoes: Kayano Gold

Work to redleaf pool for a dip then home with Ondrej. 33degrees and a full week meant I was pretty happy going easy, which Ondrej seemed to agree with. Water was niiiiice.

Thursday Jan 12, 2017 #

8 AM

Running 35:59 [3] 5.48 km (6:34 / km) +60m 6:14 / km
shoes: GT-2160

Run to work stopping regularly for hip mobility drills, lunge walks up the hills/stairs etc. Felt like a good thing to do to loosen things up down there. Glutes feeling it the next morning!
4 PM

Running 34:21 [2] 6.86 km (5:00 / km) +84m 4:43 / km
shoes: GT-2160

home for annes birthday
5 PM

Running 3:32 [1] 0.75 km (4:44 / km)
shoes: GT-2160

Wednesday Jan 11, 2017 #

7 AM

Running 29:09 [3] 5.86 km (4:58 / km) +95m 4:36 / km
shoes: Boston Adidas boost

to work
5 PM

Running 26:10 [2] 5.05 km (5:11 / km) +95m 4:44 / km
shoes: Boston Adidas boost

run home

Tuesday Jan 10, 2017 #

8 AM

Running (Commute) 38:50 [3] 7.91 km (4:55 / km) +87m 4:39 / km
shoes: Kayano Gold

Morning runcommute
5 PM

Running intervals (Fartlek) 55:59 [4] 12.6 km (4:27 / km) +116m 4:15 / km
shoes: Boston Adidas boost

Fartlek 6x 1k/1k run commute with backpack. Aimed around tempo pace, but was markedly quicker, especially given the backpack and hot hot heat.
Good session. Proper shattered at the end with a long cold sit-down shower. Calves almost recovered.

Monday Jan 9, 2017 #

11 AM

Running 44:35 [2] 7.72 km (5:47 / km) +90m 5:27 / km
shoes: Kayano Gold

Slow lunch jog with my boss. His fitness has dropped dramatically, but suits me as I need my calves to recover

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