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Training Log Archive: Brooner

In the 28 days ending Feb 28, 2018:

activity # timemileskm+mload
  Running (Mixed)9 14:04:35 80.01(10:33) 128.76(6:34) 36551528.3
  adventuring2 12:04:51 12.8(56:37) 20.61(35:11) 1287728.5
  Running (Road)16 8:39:14 59.68(8:42) 96.04(5:24) 2494915.4
  Cycling7 3:15:16 37.1(11.4/h) 59.71(18.3/h) 935245.6
  S&C4 3:14:13 1.12 1.8175.7
  Orienteering3 1:50:17 13.37(8:15) 21.52(5:07) 655258.6
  Hiking1 43:41 2.1(20:51) 3.37(12:57) 33969.9
  Total38 43:52:07 206.18 331.81 93643922.0
averages - sleep:7.5

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Wednesday Feb 28, 2018 #

6 PM

Running (Road) hills 1:14:25 intensity: (3:02 @2) + (18:39 @3) + (21:28 @4) + (31:16 @5) 14.68 km (5:04 / km) +525m 4:18 / km
ahr:161 max:192 slept:7.5 shoes: NB Vazee Urge (Black)

NRG long summer hills course, off the front from the start and struggling a little with motivation from halfway, it was a bit warm out. Kept honest in the return by catching Adrian after I'd done the bonus loop, though I got that wrong as usual.
8 PM

Cycling 24:26 intensity: (11:02 @1) + (9:30 @2) + (3:54 @3) 7.54 km (18.5 kph) +95m
ahr:102 max:143 shoes: Kona Jake the Snake '14

Tuesday Feb 27, 2018 #

6 PM

Running (Mixed) 58:18 intensity: (4:35 @1) + (16:12 @2) + (25:28 @3) + (5:42 @4) + (6:21 @5) 6.82 km (8:33 / km) +43m 8:17 / km
ahr:132 max:191 shoes: NB Vazee Urge (Black)

NRG speed and strength session, warm up, drills, cadence work then a couple of comfortable ~1km reps (3:34/3:24 pace) before some stretching & jog back.
8 PM

Cycling 28:24 intensity: (13:48 @1) + (10:14 @2) + (4:22 @3) 7.76 km (16.4 kph) +102m
ahr:96 max:140 shoes: Kona Jake the Snake '14

Monday Feb 26, 2018 #

7 AM

Running (Road) 43:18 intensity: (2:58 @2) + (39:20 @3) + (1:00 @4) 8.58 km (5:03 / km) +176m 4:35 / km
ahr:138 max:157 shoes: NB Vazee

Easy run to work with GPS bonus distance.

Saturday Feb 24, 2018 #

5 AM

Running (Mixed) 2:50:12 intensity: (1:01:20 @3) + (1:11:46 @4) + (37:06 @5) 29.45 km (5:47 / km) +774m 5:06 / km
ahr:157 max:188 shoes: Inov8 Trail Talon 275 (blue)

Early long run, had planned two creeks track to meet up with the NRG run but rail replacement bus driver decided not to leave on time, or take the sensible route to Chatswood (took lane cove tunnel by mistake) so I started 15 mins late and had to resort to the street route instead. Just as well, as I was a bit slower on trails in the dark & I'd already had my fill of gigantic spider's webs across the trail before even reaching Lindfield oval.

NRG run went over Roseville bridge then up round Carroll creek, over to Forestville oval, round to Seaforth oval then back via bluff & magazine tracks. Solo for the last 2/3rds.

Struggling after Seaforth, maybe lack of food (banana breakfast, a few chips at drinks stop), but picked up a little after the magazine track, a gel, and catching the 16km runners.
C • 30k road? 1

Thursday Feb 22, 2018 #

7 AM

Cycling 43:25 [3] 12.69 km (17.5 kph) +240m

12 PM

S&C (Pilates) 1:00:00 [1]

Wednesday Feb 21, 2018 #

5 PM

Cycling 9:30 intensity: (19 @1) + (2:02 @2) + (6:35 @3) + (34 @4) 3.92 km (24.8 kph) +95m
ahr:130 max:158

Orienteering 48:41 intensity: (8 @1) + (6 @2) + (3:27 @3) + (11:03 @4) + (33:57 @5) 9.27 km (5:15 / km) +323m 4:28 / km
ahr:174 max:193 shoes: NB Vazee Urge (Black)

Fun blast around middle cove & surrounding streets on some trails I've not run before, initially was aiming for the lot but wasn't running quickly enough for that - shoulda skipped 7 given this, lost a fair few mins at the end waiting for road crossings too.

Cycling 13:06 intensity: (3 @2) + (7:28 @3) + (4:02 @4) + (1:33 @5) 4.54 km (20.8 kph) +113m
ahr:151 max:177

Monday Feb 19, 2018 #

1 PM

Running (Road) warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: NB Zante (blue)

S&C 20:00 [1]

6 PM

Running (Road) intervals 56:21 intensity: (7:48 @2) + (24:42 @3) + (7:27 @4) + (16:24 @5) 10.07 km (5:36 / km) +121m 5:17 / km
ahr:143 max:192 shoes: NB Vazee Urge (Black)

10 * ~550m laps at Narremburn with NRG. First speedwork for ages (trying to stay clear atm, building base instead) so tried to keep it relaxed. Had a good pacer for first 5 and went for a progression from 3:38 to 3:24 pace, and then I took over and dropped it a bit more to 3:20, but he skipped the last two and I backed off.

Calves a bit tight afterwards.
7 PM

Cycling 24:58 intensity: (11:16 @1) + (10:34 @2) + (3:08 @3) 7.49 km (18.0 kph) +100m
ahr:103 max:139 shoes: Kona Jake the Snake '14

Sunday Feb 18, 2018 #

Event: 2018 Sydney Sprint Series - Sydney University
 
5 PM

Running (Mixed) warm up/down 18:11 intensity: (41 @1) + (2:57 @2) + (14:33 @3) 3.0 km (6:04 / km) +60m 5:31 / km
ahr:129 max:149 shoes: Inov-8 Road X Treme 178

6 PM

Orienteering race 17:36 intensity: (6 @1) + (5 @2) + (35 @3) + (11:16 @4) + (5:34 @5) 3.44 km (5:07 / km) +69m 4:39 / km
ahr:164 max:175 shoes: Inov-8 Road X Treme 178

Sydney uni sprint, quite a straightforward course but fell foul of just going off area knowledge rather than actively choosing the best route so missed a few optimum choices. Poor flow in the circle a couple of times too.

Not feeling particularly quick, and never felt like I got near top gear which the HR confirms.

Running (Road) warm up/down 9:39 intensity: (5 @1) + (16 @2) + (9:18 @3) 1.71 km (5:39 / km) +20m 5:21 / km
ahr:129 max:146 shoes: Inov-8 Road X Treme 178

Saturday Feb 17, 2018 #

7 AM

Running (Mixed) long 2:53:56 intensity: (1:14:45 @3) + (1:19:45 @4) + (19:26 @5) 26.21 km (6:38 / km) +630m 5:56 / km
ahr:154 max:180 shoes: Inov8 Trail Talon 275 (blue)

Lindfield to Narrabeen, via some nice new trails and some old faves. Good motivation chasing (and catching) mountain bikers up hills, but first time I've run solo for a while and hard work.

Planned to do the o but left a bit late and was a bit hot and knackered by the time I hit the lagoon - probably didn't eat enough, banana for brekkie then a couple of cereal bars. Trying tailwind (ok), plus a SIS gel (citrus, horrible).

Thursday Feb 15, 2018 #

8 AM

Running (Road) 16:38 intensity: (13 @1) + (1:19 @2) + (14:27 @3) + (39 @4) 2.97 km (5:36 / km) +133m 4:35 / km
ahr:136 max:159 shoes: NB Vazee Urge (Black)

12 PM

S&C (Pilates) 1:00:00 [1]

Lunchtime Pilates near work, strange class in comparison to what I've done before in terms of exercises, but interested to see how it progresses - plus if I can make a few sessions a month in otherwise dead time I'll be happy.
5 PM

Running (Road) 8:52 intensity: (3 @1) + (26 @2) + (8:16 @3) + (7 @4) 1.9 km (4:40 / km) +29m 4:20 / km
ahr:138 max:154 shoes: NB Vazee Urge (Black)

Running (Road) 1:32:41 intensity: (12:02 @2) + (1:20:39 @3) 15.88 km (5:50 / km) +221m 5:27 / km
ahr:128 max:152 shoes: NB Vazee Urge (Black)

Brewery run with the boys, more brewery than run but a lot of fun until the beers got shit in the city and we ran around some closed places. Friday was a bit of a struggle until I cracked out the Irn Bru.

Wednesday Feb 14, 2018 #

8 AM

Running (Road) 14:18 intensity: (35 @2) + (13:06 @3) + (37 @4) 2.7 km (5:18 / km) +127m 4:17 / km
ahr:136 max:158 shoes: NB Vazee Urge (Black)

6 PM

Running (Road) warm up/down 5:16 intensity: (3:10 @3) + (2:06 @4) 1.17 km (4:31 / km) +29m 4:01 / km
ahr:148 max:167 shoes: NB Vazee Urge (Black)

Orienteering 44:00 intensity: (7 @2) + (28 @3) + (2:14 @4) + (41:11 @5) 8.81 km (5:00 / km) +264m 4:21 / km
ahr:181 max:194 shoes: NB Vazee Urge (Black)

Bit of flag chasing for novelty, thankfully had a look at the map in advance as I only arrived with a few mins to spare. Happy with AC route but wasn't really switched on, ran past a few in the circle and went awol 10-11 - was chasing James not really thinking then got confused with which road I was on thinking I was further along than I was.

Legs started to tire in the second half, and got caught out with locked gates at 18, so ended up ditching 13 & 27 at the end, plus 5 earlier in the course.
10 PM

Running (Road) warm up/down 16:52 intensity: (13 @2) + (16:01 @3) + (38 @4) 2.7 km (6:15 / km) +25m 5:59 / km
ahr:139 max:161 shoes: NB Vazee Urge (Black)

Run home from CQ full of ribs & beer.

Tuesday Feb 13, 2018 #

6 PM

Running (Road) hills 51:33 intensity: (1:45 @1) + (2:36 @2) + (15:56 @3) + (11:05 @4) + (20:11 @5) 9.69 km (5:19 / km) +391m 4:26 / km
ahr:157 max:193 shoes: NB Vazee Urge (Black)

Near solo NRG hills with everyone recovering from Tarrawera, bit of a stitch and generally a massive strugglefest but ground it out.
7 PM

Cycling 25:51 intensity: (10:16 @1) + (11:26 @2) + (4:09 @3) 8.0 km (18.6 kph) +87m
ahr:95 max:132 shoes: Orange P7

Monday Feb 12, 2018 #

1 PM

Running (Mixed) 22:14 intensity: (24 @1) + (1:56 @2) + (19:54 @3) 4.22 km (5:16 / km) +75m 4:50 / km
ahr:133 max:151 shoes: NB Zante (blue)

Stupidly hot lunchtime shakeout

Sunday Feb 11, 2018 #

Event: 2018 Sydney Sprint Series - Georges Heights
 
9 AM

adventuring (Canyoning) 2:08:56 intensity: (1:55:48 @1) + (12:54 @2) + (14 @3) 3.39 km (37:59 / km) +58m 35:01 / km
ahr:86 max:119

More relaxed trip down the upper Wollangambe with inflatables, some fun jumps.
3 PM

Hiking 43:41 [3] 3.37 km (12:57 / km) +339m 8:38 / km

Hike out from the river.

Saturday Feb 10, 2018 #

9 AM

adventuring (Canyoning) 9:55:55 intensity: (5:16:02 @1) + (3:21:34 @2) + (1:18:19 @3) 17.21 km (34:37 / km) +1229m 25:31 / km
ahr:99 max:153

Fun day out in Ranon and Claustral canyons for my birthday, a few tricky abseils and a pretty spectacular one, some fun scrambling and swims in beautiful surroundings. Decent workout carrying 60m rope for a good chunk of the day, and a couple of big climbs out of the canyon.

Friday Feb 9, 2018 #

6 AM

Running (Mixed) 30:29 intensity: (1:56 @2) + (17:16 @3) + (4:45 @4) + (6:32 @5) 4.7 km (6:29 / km) +188m 5:24 / km
ahr:146 max:181 shoes: Inov8 Trail Talon 250 (grey/re

Usual 5 to 9 commute into Heathcote via Mirang pool for a swim.
8 AM

Running (Road) 9:06 intensity: (5:27 @3) + (3:39 @4) 1.7 km (5:21 / km) +39m 4:48 / km
ahr:150 max:161 shoes: Inov8 Trail Talon 250 (grey/re

Up the hill from north Sydney

Thursday Feb 8, 2018 #

4 PM

Running (Road) 7:57 intensity: (14 @2) + (7:43 @3) 1.67 km (4:46 / km) +17m 4:32 / km
ahr:140 max:152 shoes: Inov8 Trail Talon 250 (grey/re

Train dash
6 PM

Running (Mixed) 1:39:54 intensity: (21:41 @2) + (1:13:49 @3) + (4:24 @4) 11.16 km (8:57 / km) +325m 7:49 / km
ahr:132 max:164 shoes: Inov8 Trail Talon 250 (grey/re

First 5 to 9 microadventure for a while, down in Heathcote again, but some new trails & campsite to keep things interesting, traveling without tent or cooking things made for lighter running too which was nice.

Wednesday Feb 7, 2018 #

6 PM

S&C (Circuits) 39:13 intensity: (4:57 @1) + (17:59 @2) + (16:03 @3) + (14 @4) 1.8 km (21:47 / km)
ahr:117 max:157 shoes: NB Vazee Urge (Black)

S&C 15:00 [1]

Tuesday Feb 6, 2018 #

8 AM

Running (Road) 12:26 intensity: (17 @1) + (1:44 @2) + (10:14 @3) + (11 @4) 2.13 km (5:50 / km) +37m 5:22 / km
ahr:136 max:154 shoes: NB Vazee Urge (Black)

Partial ITW
6 PM

Running (Road) hills 1:04:11 intensity: (46 @1) + (3:24 @2) + (28:06 @3) + (19:06 @4) + (12:49 @5) 11.74 km (5:28 / km) +478m 4:33 / km
ahr:150 max:186 shoes: NB Vazee Urge (Black)

NRG hills, cruisy social edition as my calves and quads still pretty smashed from the weekend.
8 PM

Cycling warm up/down 25:36 intensity: (13:15 @1) + (11:29 @2) + (52 @3) 7.76 km (18.2 kph) +102m
ahr:99 max:134 shoes: Kona Jake the Snake '14

Sunday Feb 4, 2018 #

Event: 2018 Sydney Sprint Series - Brighton-Le-Sands
 
5 PM

Running (Mixed) 40:01 [3] 5.79 km (6:54 / km) +22m 6:47 / km
shoes: NB Vazee

easy shuffle and stretching around the foreshore

Saturday Feb 3, 2018 #

7 AM

Running (Mixed) 3:51:20 intensity: (1:25 @1) + (6:34 @2) + (1:30:54 @3) + (1:30:11 @4) + (42:16 @5) 37.4 km (6:11 / km) +1538m 5:08 / km
ahr:154 max:185 shoes: Inov-8 Race Ultra 290 (blue)

NRG blue mountains run, 30° cooler than last year with some nice drizzle and mist in the valley.

Good pace with Richard & Lachlan, hit the downhill on the firetrail past the sewage works pretty hard then eased up a little on the undulating bit, then from the opening climb out of Leura falls creek I started pulling away. Ran strongly from here to the top of Kedumba - first time I've managed to run the lot. In this opening half I was ten mins quicker than last year across the valley, and 4 mins quicker up Kedumba.

Waited here for the others, then we kept a pretty solid pace from there back to Katoomba, legs starting to suffer on the last couple of road km to the aquatic centre though - they took a decent pounding early on. Great hit our overall though, feeling good on big hills at the moment.

Friday Feb 2, 2018 #

8 AM

Running (Road) 20:41 intensity: (11 @1) + (40 @2) + (13:49 @3) + (6:01 @4) 4.26 km (4:51 / km) +129m 4:13 / km
ahr:147 max:163 shoes: Inov-8 Race Ultra 290 (blue)

Partial RTW

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