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Training Log Archive: bartholemeu

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  Running6 4:23:19 34.83(7:34) 56.06(4:42) 654
  TrailRunning1 47:14 5.5(8:36) 8.85(5:20) 317
  Cycling1 14:56 2.41(9.7/h) 3.88(15.6/h) 27
  Total8 5:25:29 42.74(7:37) 68.78(4:44) 998
  [1-5]8 5:22:45

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MoTuWeThFrSaSu

Saturday Dec 9, 2017 #

6 AM

Running long 1:28:50 [3] 18.48 km (4:48 / km) +232m 4:31 / km
shoes: GT2000 WhiteOrange

Exploring Swallow reach trail and Graham Kemp reserve (which was a nice burntout runable bushland with some unmapped tracks. need to revisit to see how deep it goes.
Then around tizzana road past some vineyards to meet the whole family for xmas cafe breakfast.

Felt good, but tried the missed segment from yesterday with full pack and missed it again by a second. dammit.

Friday Dec 8, 2017 #

5 PM

Running intervals 29:55 [3] 7.03 km (4:15 / km) +49m 4:07 / km
shoes: Adidas Adios Boost

Segment hunting in wilberforce, but stopped short on one of them so missed it by 5 seconds or so.

Thursday Dec 7, 2017 #

6 AM

Cycling (Commute) 14:56 intensity: (14:55 @1) + (1 @3) 3.88 km (15.6 kph) +27m
ahr:80 max:80

7 AM

Running (Commute) 12:01 [3] 2.36 km (5:05 / km) +73m 4:24 / km
shoes: GT2000 WhiteOrange

Wednesday Dec 6, 2017 #

8 AM

Running tempo 54:22 intensity: (1:25 @1) + (2:45 @2) + (34:54 @3) + (15:18 @4) 12.24 km (4:27 / km) +48m 4:21 / km
ahr:154 max:169 shoes: GT2000 WhiteOrange

Tempo-ish run from the airport to work around 3:45-50, with interruptions for traffic lights etc.
Watch ran out of battery somewhere in redfern so recorded the end on my phone. The bit in between was just jogging.

Felt pretty good, legs still not quite flowing, indicating a rest is still probably on the way.
3 PM

TrailRunning 47:14 intensity: (3:54 @1) + (4:13 @2) + (13:53 @3) + (24:44 @4) + (30 @5) 8.85 km (5:20 / km) +317m 4:32 / km
ahr:153 max:174 shoes: GT2000 WhiteOrange

My new niece was born on monday at North Shore private, so took the opportunity to run there to meet her via Gore Cove Track (which i've never been on before).
Very nice track and worth the extra distance from Berry Island for a lunchie.

Tuesday Dec 5, 2017 #

8 AM

Running intervals 50:18 intensity: (1:59 @0) + (12:03 @1) + (12:11 @2) + (10:59 @3) + (12:08 @4) + (58 @5) 10.34 km (4:52 / km) +141m 4:33 / km
ahr:141 max:175 shoes: GT2000 WhiteOrange

6x 1k 1min interval commute with a backpack full of RedCycles.
Tried to focus on large muscle groups (quads and glutes) rather than lower legs, which felt a bit different.
Looking at splits, was pretty slow (3:40s) but felt like full gas. Guess thats a bit from the backpack, but also still feel a bit stiff and weary.
5 PM

Running (Junk) 27:53 intensity: (45 @0) + (7:30 @1) + (19:05 @2) + (33 @3) 5.61 km (4:58 / km) +110m 4:32 / km
ahr:131 max:147 shoes: GT2000 WhiteOrange

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