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Training Log: bartholemeu

In the last 7 days:

activity # timemileskm+m
  Running7 5:36:28 40.32(8:21) 64.89(5:11) 1035
  TrailRunning1 2:07:17 12.16(10:28) 19.56(6:30) 441
  Swimming1 30:00 0.93(1.9/h) 1.5(3.0/h)
  Total7 8:13:45 53.41(9:15) 85.96(5:45) 1476
  [1-5]7 8:04:12
«
2:49
0:00
WeThFrSaSuMoTu

Monday Jan 23 #

5 PM

Running 50:36 [3] 10.95 km (4:37 / km) +134m 4:21 / km
shoes: Kayano Gold

Hot run to pick up Oscar at the pool. Left glute and Achilles a few twinges.

Sunday Jan 22 #

9 AM

Running 12:59 [3] 2.41 km (5:23 / km) +19m 5:11 / km

Swimming 30:00 [3] 1.5 km (3.0 kph)

800m warmup feeling pretty sluggish, then 700m at 1:50s. Fell into a rhythm at the end but a long way to go.
Run home after quick transition.

Running 16:51 [3] 3.45 km (4:53 / km) +37m 4:38 / km

Saturday Jan 21 #

8 AM

Running 7:35 intensity: (24 @1) + (4:56 @2) + (2:15 @3) 1.54 km (4:55 / km) +5m 4:51 / km
ahr:139 max:152

TrailRunning long 2:07:17 intensity: (3 @0) + (6:42 @1) + (1:08:17 @2) + (48:32 @3) + (3:39 @4) + (4 @5) 19.56 km (6:30 / km) +441m 5:51 / km
ahr:141 max:170 shoes: Inov8 Roclites

Last long before cradle mountain in 2 weeks. With andy from lane cove to Chatswood bier cafe.
Relaxed pace and still felt fresh at the end so a good confidence booster.
12 PM

Running 9:23 intensity: (9:10 @0) + (12 @1) + (1 @3) 1.8 km (5:13 / km) +2m 5:11 / km
ahr:81 max:101

Friday Jan 20 #

8 AM

Running 43:00 [2] 9.2 km (4:40 / km)
shoes: Kayano Gold

Run to work with Brad. legs pretty heavy...

Thursday Jan 19 #

7 PM

Running 26:52 [2] 5.15 km (5:13 / km) +69m 4:53 / km

Recovery

Wednesday Jan 18 #

5 PM

Running long (SSS) 2:49:12 intensity: (20 @0) + (5:53 @1) + (29:33 @2) + (1:19:25 @3) + (35:55 @4) + (18:06 @5) 30.4 km (5:34 / km) +769m 4:56 / km
ahr:152 max:179 shoes: Kayano Gold

SSS Mosman, plus running there from work, and running home afterward. Pretty massive session, pretty stuffed at the end with a long cold shower.

For the race itself, picked a reasonable route, deciding to skip 1 control on the fly, and getting in 2 mins late in 5th behind andy, richard, ondrej on 590 and steve on 600. probably lost some time due to lower energy from the run in, and the rest on non-optimal routes on the contours. Probably only about a minute total from hesitations etc, and a 20second wait at lights on military road.

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