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Training Log Archive: bartholemeu

In the 7 days ending Mar 23, 2017:

activity # timemileskm+mload
  Running6 4:17:34 26.76(9:38) 43.06(5:59) 1099103.8
  TrailRunning1 2:17:47 14.99(9:12) 24.12(5:43) 19549.5
  Orienteering1 1:09:02 5.89(11:43) 9.48(7:17) 16520.7
  Strength & Conditioning 3 50:009.0
  Total11 8:34:23 47.63 76.66 1459183.0
  [1-5]11 8:34:20

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FrSaSuMoTuWeTh

Thursday Mar 23, 2017 #

4 PM

Strength & Conditioning 5:00 [3]

Lungewalks while waiting for the others.
This sort of thing is so good for me , can do it anywhere, for any period of time, and really targets what I think is my weakness-leg strength. I really should do it more often.
5 PM

Orienteering (Sprint) 1:09:02 [3] 9.48 km (7:17 / km) +165m 6:42 / km
shoes: Boston Adidas boost

Too wet to really have a good crack, and trying to be careful a week out from solitary.
Even still, i should be able to nav better when running slowly and went pretty badly.
Was good fun though and the beers were tasty.

8 PM

Running warm up/down 12:41 [3] 2.39 km (5:18 / km) +34m 4:57 / km
shoes: Boston Adidas boost

Wednesday Mar 22, 2017 #

Event: Sydney Summer Series #25 - Chatswood Chase
 

Strength & Conditioning (Yoga) 15:00 [1]

3x modified sunsalutes

Strength & Conditioning (Hips) 15:00 [1]

3x standing hip matrix (10)

Tuesday Mar 21, 2017 #

1 PM

Running hills 1:21:39 [3] 15.13 km (5:24 / km) +598m 4:30 / km
shoes: GT2000 WhiteOrange

Brutal kirribilli stairs loop.
I think about 20 stair reps in all. Could probably skip the shorter kirribilli ones next time and head straight to the neutral bay ones.
Pretty shattered by the time i got back to work.
Blisters ok, knees a bit sore, this is prob my last hard session before solitary.

Monday Mar 20, 2017 #

5 PM

Running 28:43 [3] 6.0 km (4:47 / km) +71m 4:31 / km
shoes: Boston Adidas boost

short commute home.
want to take it easy on a couple of little blisters from sunday's wet run

Sunday Mar 19, 2017 #

Event: Mt Portal Trail-race
 
8 AM

TrailRunning long 2:17:47 intensity: (3 @0) + (4:56 @1) + (18:15 @2) + (1:17:48 @3) + (36:45 @4) 24.12 km (5:43 / km) +195m 5:29 / km
ahr:151 max:166 shoes: Salomon Xscream

Finally found some trail near my parents place in Chain of Ponds reserve. some road to get to a firetrail and a knee-deep creek crossing to get to a overgrown trail, a bit more road, then into the reserve.
A surprisingly nice trail, especially because it was quite flooded (knee deep at times). no elevation, but nice windy trail, basically a MTB flow track at times. open, sometimes runnable forest as well! reckon it would be a great orienteering area, but is completely unmapped.

[EDIT - now roughly mapped on openstreetmap :)]

Saturday Mar 18, 2017 #

Strength & Conditioning (Yoga) 15:00 [3]

Extended sun salutes with Oscar

Friday Mar 17, 2017 #

12 PM

Running hills 1:28:27 [4] 10.53 km (8:24 / km) +287m 7:23 / km
shoes: Boston Adidas boost

Pyrmont stair loop with Mounty and Andy. Was a bit slippy so took it a bit easy. After beer at quarrymans felt i still had a bit left to give so did some stair reps on Hickson road to finish myself off.
6 PM

Running 23:50 [3] 5.27 km (4:32 / km) +68m 4:15 / km
shoes: GT2000 WhiteOrange

To brooners for BBQ and beer
9 PM

Running 22:14 [3] 3.74 km (5:56 / km) +42m 5:37 / km
shoes: GT2000 WhiteOrange

Somehow made it home without throwing up cheese dip

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