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Training Log Archive: Brooner

In the 28 days ending Feb 28, 2021:

activity # timemileskm+mload
  Running (Mixed)20 15:57:38 83.34(11:29) 134.12(7:08) 26491507.3
  Orienteering11 6:37:49 43.08(9:14) 69.33(5:44) 1588887.0
  Kayaking3 3:35:21 10.84(19:52) 17.44(12:21)172.3
  Cycling10 3:27:59 38.26(11.0/h) 61.57(17.8/h) 891268.1
  Running (Road)15 2:55:49 18.41(9:33) 29.63(5:56) 514269.8
  S&C7 2:35:53185.4
  Climbing1 45:0036.0
  Total53 35:55:29 193.93 312.09 56423325.8

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Sunday Feb 28, 2021 #

3 PM

Climbing 45:00 [1]

Wednesday Feb 24, 2021 #

Event: Sydney Summer Series #21 Allambie Heights
 
5 PM

Cycling 8:54 intensity: (1:10 @1) + (6:14 @2) + (1:30 @3) 2.54 km (17.1 kph) +50m
ahr:110 max:129

6 PM

Running (Mixed) warm up/down 8:08 intensity: (18 @1) + (33 @2) + (7:17 @3) 1.5 km (5:26 / km)
ahr:131 max:150 shoes: Inov8 Trail Talon 275 (black)

8pp/km

Orienteering 44:26 intensity: (19 @2) + (11:50 @3) + (9:05 @4) + (23:12 @5) 9.4 km (4:44 / km) +230m 4:13 / km
ahr:164 max:192 (injured) shoes: Inov8 Trail Talon 275 (black)

Nice new area in Allenby park, with some lovely trails which I've only briefly skirted through before. Decided to go clockwise to break up the climbs, and was going well until my hamstring went on the way to #10, got round the next couple ok but then it was a slow slog to the finish ditching a slew of controls. Home in time, and tied with James, but probably would have been 20 clear otherwise.

No warm down after Sunday's second blast, and limited warm up before hand, not a great combo ahead of hard running here. No rogaine for me this weekend, and probably just a hike round next weekend's one too.

4.89pp/km
8 PM

Cycling 13:21 intensity: (3:44 @1) + (9:31 @2) + (6 @3) 4.26 km (19.1 kph) +25m
ahr:103 max:120

Tuesday Feb 23, 2021 #

8 AM

Running (Road) 11:40 intensity: (25 @1) + (7 @2) + (11:08 @3) 2.22 km (5:15 / km) +46m 4:45 / km
ahr:136 max:148 shoes: NB Zante v3 (black)

17.11pp/km

S&C 20:00 intensity: (54 @1) + (7:41 @2) + (11:12 @3) + (13 @4)
ahr:120 max:156

3 full sets

Monday Feb 22, 2021 #

12 PM

Running (Mixed) 1:23:52 intensity: (1:18:44 @3) + (5:08 @4) 13.08 km (6:25 / km) +89m 6:12 / km
ahr:140 max:165 shoes: Inov8 Trail Talon 250 (grey/re

Sunday Feb 21, 2021 #

9 AM

Orienteering 49:36 intensity: (1:03 @1) + (32 @2) + (4:14 @3) + (20:46 @4) + (23:01 @5) 6.82 km (7:16 / km) +189m 6:23 / km
ahr:164 max:180 shoes: Inov8 X-Talon 212

Paired Map Memory training in Belanglo with Paddy, both going pretty well and certainly running faster than we might have done with the map - one stuff up each, but generally clean and a really good exercise. Big stack towards the end, landing on rock rather than soft forest, so ripped my hand open.
1 PM

Running (Mixed) warm up/down 6:35 intensity: (12 @1) + (15 @2) + (6:08 @3) 1.01 km (6:30 / km)
ahr:137 max:149 shoes: Salomon Sonic RA Max

2 PM

Orienteering 12:17 intensity: (6 @2) + (11 @3) + (38 @4) + (11:22 @5) 2.95 km (4:10 / km) +24m 4:00 / km
ahr:177 max:186 shoes: Salomon Sonic RA Max

Sprint "qualifier" around a mediocre map with controls stolen or in the wrong place.

Running (Mixed) warm up/down 18:54 intensity: (1 @1) + (23 @2) + (14:44 @3) + (3:46 @4) 2.73 km (6:56 / km) +23m 6:39 / km
ahr:144 max:161 shoes: Salomon Sonic RA Max

3 PM

Running (Mixed) 4:07 intensity: (13 @1) + (1:13 @2) + (2:41 @3) 0.47 km (8:51 / km)
ahr:124 max:141 shoes: Salomon Sonic RA Max

Orienteering 8:07 intensity: (1 @1) + (7 @2) + (12 @3) + (46 @4) + (7:01 @5) 2.08 km (3:54 / km) +3m 3:52 / km
ahr:177 max:190 shoes: Salomon Sonic RA Max

Knock-out sprint "final" with 20s to make a map choice from a segment before you start. I was the first to pick the simpler looking C map, then was joined by most of the others, and it proved to be the best one. Straightforward course otherwise - Ali, Sam, Toby & I pulled away on the long leg to 2 and then it strung out as Ali got away and Toby dropped off - I didn't have the legs (or fence jumping ability) to properly test Sam at the end. Fun blast.

Saturday Feb 20, 2021 #

10 AM

Running (Mixed) warm up/down 11:59 intensity: (39 @1) + (1:33 @2) + (9:47 @3) 1.91 km (6:16 / km) +6m 6:11 / km
ahr:131 max:151 shoes: Inov-8 Oroc 280

11 AM

Orienteering 1:00:37 intensity: (6 @1) + (6 @2) + (11:44 @3) + (27:14 @4) + (21:27 @5) 6.38 km (9:30 / km) +201m 8:13 / km
ahr:163 max:187 shoes: Inov-8 Oroc 280

Middle Distance at Wattle Ridge, tough course from Greg and I had some good and some bad bits, pretty rusty generally and poor direction on the compass as always but able to get away with it on the whole. Knackered by the end - 11+km of this stuff with another month of growth is going to be tough going.
2 PM

Orienteering 1:00:01 intensity: (51 @1) + (5:05 @2) + (28:52 @3) + (22:51 @4) + (2:22 @5) 6.41 km (9:22 / km) +179m 8:13 / km
ahr:147 max:175 shoes: Inov-8 Oroc 280

Re-running a few of the troublesome legs, testing different routechoices on others, and then back on the motorbike trails which were fun.

Friday Feb 19, 2021 #

7 AM

Running (Road) 15:18 intensity: (14 @1) + (33 @2) + (14:31 @3) 2.72 km (5:38 / km) +47m 5:11 / km
ahr:137 max:148 shoes: Salomon Sonic RA Max

8 AM

S&C 20:07 intensity: (5:36 @1) + (11:00 @2) + (3:31 @3)
ahr:98 max:145

3 full sets

Thursday Feb 18, 2021 #

6 PM

Kayaking 1:00:15 [1] 4.19 km (14:22 / km)
ahr:77 max:95

Paddle practice in a K7, good fun.

Wednesday Feb 17, 2021 #

Event: Sydney Summer Series #20 Earlwood
 
5 PM

Cycling warm up/down 25:24 intensity: (2:49 @1) + (10:41 @2) + (11:54 @3) 8.76 km (20.7 kph) +88m
ahr:118 max:146 shoes: Kona Jake the Snake '14

6 PM

Running (Mixed) warm up/down 20:18 intensity: (5 @1) + (1:54 @2) + (14:06 @3) + (4:13 @4) 3.07 km (6:36 / km)
ahr:143 max:168 shoes: NB FF880 (blue)

14pp/km

Orienteering race 43:51 intensity: (5 @2) + (7 @3) + (8 @4) + (43:31 @5) 10.83 km (4:03 / km) +143m 3:48 / km
ahr:184 max:192 shoes: NB FF880 (blue)

Another Summer Series burn up, though the legs were a little sluggish from the weekend. Both 1 & 6 looked like they wouldn't be worth it on a course which was surprisingly long given the small area. Early call to drop 6 meant making a call on 1 with ~15 mins left and I ditched that too, but given the 70s under time the ~400m leg was borderline. Would have been back earlier still were it not for an excursion up an unmapped road before 12. Quite enjoyed the slightly damp conditions, and thoroughly enjoyed yeeros afterwards. 9.81pp/km
8 PM

Cycling warm up/down 25:15 intensity: (6:34 @1) + (14:45 @2) + (3:55 @3) + (1 @4) 4.88 km (11.6 kph) +58m
ahr:106 max:155 shoes: Kona Jake the Snake '14

Tuesday Feb 16, 2021 #

6 AM

Running (Road) warm up/down 7:00 intensity: (3 @1) + (20 @2) + (3:32 @3) + (3:04 @4) + (1 @5) 1.43 km (4:54 / km) +45m 4:14 / km
ahr:151 max:169 shoes: NB Zante v3 (black)

0pp/km

Kayaking 1:13:47 [1] 6.41 km (11:31 / km)

Goat Island clockwise for a change.
7 AM

Running (Road) warm up/down 7:49 intensity: (15 @1) + (20 @2) + (7:14 @3) 1.4 km (5:34 / km) +23m 5:09 / km
ahr:136 max:153 shoes: NB Zante v3 (black)

17.14pp/km
8 AM

S&C 22:22 intensity: (1:44 @1) + (10:28 @2) + (9:52 @3) + (18 @4)
ahr:120 max:158

3 full sets
5 PM

Running (Road) 16:33 intensity: (37 @1) + (5:19 @2) + (9:40 @3) + (57 @4) 3.07 km (5:24 / km) +32m 5:08 / km
ahr:124 max:156

12.33pp/km

Monday Feb 15, 2021 #

Event: Sydney Summer Series #13 North Rocks (Monday - New Date)
 
6 PM

Running (Mixed) 38:52 intensity: (36 @1) + (4:14 @2) + (34:02 @3) 7.01 km (5:33 / km) +65m 5:18 / km
ahr:128 max:147 shoes: Asics Novablast Platinum

Easy shakeout, uni, Broadway, foreshore. 13.14pp/km

Sunday Feb 14, 2021 #

9 AM

Running (Mixed) long (Tempo) 4:40:02 intensity: (28:56 @1) + (54:55 @2) + (1:37:56 @3) + (57:37 @4) + (40:38 @5) 30.6 km (9:09 / km) +1300m 7:33 / km
ahr:137 max:181 shoes: Salomon Ultra/Pro (red)

Good bang for buck added into my long run with tempo sections and vert. Easy 110mins out to Mt Hay with Tol (rubbish summit, great approach), then tempo on the fire trail between the car park and the van. 2km recovery up to Flat Top and back to the van to refuel, then tempo singletrack to Lockleys. Descent to Blue Gum and then a reasonable effort back up the Lockleys climb, before a bit of a slog back to the van feeling pretty stuffed.

Probably didn't eat/drink enough, no fuel until 2 hours, then only a couple of bars and a banana. Only drank about 2.5l, and it was pretty toasty & exposed throughout, particularly on the climb, so I was rather dehydrated afterwards.

Only a minute down on my best Lockleys times, when I was very vert trained, so happy with that with 25km already in the legs. Great to be back on that climb, and beaut views over the Grose throughout, top day out.

1.34pp/km

Saturday Feb 13, 2021 #

9 AM

Running (Road) 9:41 intensity: (11 @1) + (37 @2) + (8:53 @3) 1.7 km (5:41 / km) +29m 5:14 / km
ahr:131 max:147 shoes: Inov8 Trail Talon 275 (blue)

Milk run in the rain. 0.58pp/km
2 PM

Running (Mixed) 1:01:10 intensity: (1:15 @1) + (6:13 @2) + (53:42 @3) 8.94 km (6:50 / km) +146m 6:19 / km
ahr:129 max:153 shoes: Inov8 Trail Talon 275 (blue)

Easy blue gum swamp splash with Tol. 0.11pp/km

Friday Feb 12, 2021 #

8 AM

Running (Road) warm up/down 5:41 intensity: (6 @1) + (30 @2) + (5:05 @3) 1.03 km (5:31 / km) +66m 4:11 / km
ahr:130 max:146 shoes: NB Zante v3 (black)

S&C 22:30 intensity: (1:30 @1) + (14:07 @2) + (6:53 @3)
ahr:114 max:136

3 full sets

Wednesday Feb 10, 2021 #

Event: Sydney Summer Series #19 North Parramatta
 
5 PM

Running (Mixed) long 1:23:08 intensity: (1:14 @1) + (2:11 @2) + (51:58 @3) + (25:49 @4) + (1:56 @5) 15.34 km (5:25 / km) +224m 5:03 / km
ahr:147 max:175 shoes: Asics Novablast Platinum

Work to Coogee for a swim and fish & chips, via a meander in centennial. 13.37pp/km

Tuesday Feb 9, 2021 #

5 AM

Running (Road) warm up/down 8:30 intensity: (13 @1) + (9 @2) + (8:08 @3) 1.44 km (5:54 / km) +45m 5:06 / km
ahr:132 max:144 shoes: NB Zante v3 (black)

2.78pp/km
6 AM

Kayaking 1:21:19 [1] 6.84 km (11:53 / km)
ahr:79 max:95

7 AM

Running (Mixed) warm up/down 7:03 intensity: (8 @1) + (12 @2) + (6:43 @3) 1.23 km (5:43 / km) +22m 5:15 / km
ahr:129 max:143 shoes: NB Zante v3 (black)

18.69pp/km
8 AM

S&C 25:05 intensity: (15:57 @1) + (6:05 @2) + (3:03 @3)
ahr:99 max:145

3 full sets
6 PM

Running (Mixed) 18:11 intensity: (1:20 @1) + (6:28 @2) + (10:23 @3) 2.87 km (6:21 / km) +26m 6:04 / km
ahr:117 max:132 shoes: NB Zante v3 (black)

7.96pp/km

Monday Feb 8, 2021 #

1 PM

Running (Mixed) 1:45:26 intensity: (18:59 @1) + (1:01:18 @2) + (25:09 @3) 13.14 km (8:01 / km) +189m 7:29 / km
ahr:108 max:140 shoes: NB FF880 (blue)

Easy recovery run with Tol on the trails around round Malabar headland, then out to little bay and back along the golf course. Good dip afterwards. 2.36pp/km

Sunday Feb 7, 2021 #

Event: Big Foot Sprints XXIII
 
2 PM

Running (Mixed) warm up/down 15:35 intensity: (7 @1) + (39 @2) + (13:56 @3) + (53 @4) 2.62 km (5:57 / km) +23m 5:43 / km
ahr:138 max:165 shoes: Inov-8 Trailroc 255

Orienteering race 14:19 intensity: (1 @1) + (5 @2) + (11 @3) + (45 @4) + (13:17 @5) 2.82 km (5:05 / km) +50m 4:40 / km
ahr:175 max:186 shoes: Inov-8 Trailroc 255

Big Foot Sprints prologue, pretty poor with pre-planning and rushing decisions, despite the long road leg to 2 which offered plenty of time to look ahead. Generally clean around controls though a bit hesitant at 5. 9 seconds down on Ewan, 30+ on Toby.
3 PM

Running (Mixed) warm up/down 12:26 intensity: (16 @1) + (1:50 @2) + (10:20 @3) 1.52 km (8:11 / km) +23m 7:37 / km
ahr:133 max:152 shoes: Inov-8 Trailroc 255

4 PM

Running (Mixed) warm up/down 7:51 intensity: (7 @1) + (22 @2) + (6:57 @3) + (25 @4) 1.21 km (6:31 / km) +5m 6:23 / km
ahr:136 max:158 shoes: Inov-8 Trailroc 255

Orienteering race 17:36 intensity: (3 @2) + (31 @3) + (55 @4) + (16:07 @5) 2.96 km (5:57 / km) +63m 5:22 / km
ahr:180 max:197 shoes: Inov-8 Trailroc 255

Big Foot Sprints chase, once again rushed decisions and poor reading ahead. Didn't even look at the track route to #2 and chased Ewan into the bush down the hill, saw Toby near the track at the bottom as I hit the open rock/track first and turned towards the control, but didn't see it and entered the bush just beyond it, before missing it a couple more times and being caught in scrub.

Eventually got it, behind Aidan & Cooper who started 2 mins back, and from there until #13 didn't really need to navigate (and had no ability to at that speed) as I moved past them and then Jock & James, the latter sticking with me into the open at #16.

Was opening a gap to #18 but went underneath it and looped round so James got back in front, punched #19 together and just ahead to #20 & #21 before he came past me to the finish but failed to punch first time, so I sneaked in to somehow hold 3rd spot.

Scrappy, hesitant, awful orienteering but really good fun as ever when you're in the thick of it.

Running (Mixed) warm up/down 15:40 intensity: (3:07 @2) + (11:18 @3) + (1:15 @4) 1.41 km (11:05 / km) +45m 9:35 / km
ahr:135 max:162 shoes: Inov-8 Trailroc 255


Sprint 1 - Splits

Sprint 2 - Splits

Saturday Feb 6, 2021 #

7 AM

Cycling 18:04 intensity: (2:49 @1) + (6:24 @2) + (8:51 @3) 5.84 km (19.4 kph) +75m
ahr:117 max:147

8 AM

Running (Mixed) long 2:11:47 intensity: (18 @1) + (7:48 @2) + (1:58:28 @3) + (5:13 @4) 20.37 km (6:28 / km) +413m 5:52 / km
ahr:138 max:158 shoes: Inov8 Trail Talon 275 (black)

Easy trails with Bart out and back along the Wolli track with some new trail excursions around Bexley, as well as a pretzel and sausage stop, and a few hills thrown in too. Good stretch of the legs. 1.57pp/km
12 PM

Cycling 23:26 intensity: (1:23 @1) + (18:34 @2) + (3:29 @3) 5.22 km (13.4 kph) +65m
ahr:111 max:134

Friday Feb 5, 2021 #

7 AM

Running (Road) 15:48 intensity: (32 @1) + (1:46 @2) + (13:30 @3) 2.68 km (5:54 / km) +49m 5:24 / km
ahr:129 max:144

10.82pp/km

S&C 25:49 intensity: (6:45 @1) + (14:05 @2) + (4:59 @3)
ahr:108 max:141

Full 3 sets.
6 PM

Running (Road) 17:22 intensity: (12 @1) + (10 @2) + (14:24 @3) + (2:36 @4) 3.16 km (5:29 / km) +27m 5:16 / km
ahr:142 max:167 shoes: Mizuno Waveknit 3 (navy #1)

9.81pp/km

Wednesday Feb 3, 2021 #

Event: Sydney Summer Series #18 Frenchs Forest
 
5 PM

Cycling 8:00 intensity: (2:11 @1) + (5:37 @2) + (12 @3) 2.23 km (16.7 kph) +54m
ahr:104 max:121

6 PM

Running (Road) warm up/down 14:53 intensity: (6 @1) + (1:25 @2) + (13:05 @3) + (17 @4) 2.1 km (7:05 / km) +7m 6:58 / km
ahr:137 max:155 shoes: NB FF880 (blue)

7.61pp/km

Orienteering 43:02 intensity: (15 @3) + (30 @4) + (42:17 @5) 10.31 km (4:11 / km) +204m 3:48 / km
ahr:183 max:192 shoes: NB FF880 (blue)

Belrose flat out flag chasing. Had planned to leave 9 but everyone was getting back early, and a few had the lot with a few others close. Switched planned direction to go AC and hit the climbs towards the end, went ok but was running out of steam near the finish. A minute or so down on Ewan, and 90s on Ryan whose local knowledge and sketchy route cutting through to 21 saved him 700m. Fun blast. 3.69pp/km
7 PM

Running (Mixed) warm up/down 7:07 intensity: (18 @1) + (37 @2) + (6:12 @3) 1.1 km (6:27 / km) +1m 6:25 / km
ahr:133 max:144 shoes: NB FF880 (blue)

0pp/km
8 PM

Cycling 12:30 intensity: (3:39 @1) + (6:58 @2) + (1:53 @3) 3.95 km (19.0 kph) +24m
ahr:104 max:137

Tuesday Feb 2, 2021 #

8 AM

Running (Road) 15:14 intensity: (19 @1) + (43 @2) + (14:12 @3) 2.57 km (5:56 / km) +46m 5:27 / km
ahr:135 max:152 shoes: Mizuno Waveknit 3 (navy #1)

Schools are back - 25pp/km
5 PM

Running (Road) warm up/down 10:19 intensity: (6:40 @1) + (1:05 @2) + (2:34 @3) 0.71 km (14:33 / km) +2m 14:19 / km
ahr:103 max:128 shoes: Mizuno Waveknit 3 (navy #1)

S&C 20:00 intensity: (13:07 @1) + (6:08 @2) + (45 @3)
ahr:93 max:135

2 sets, with static split squats.
6 PM

Running (Road) 13:02 intensity: (21 @1) + (1:22 @2) + (11:19 @3) 2.29 km (5:42 / km) +26m 5:24 / km
ahr:126 max:139 shoes: Mizuno Waveknit 3 (navy #1)

Monday Feb 1, 2021 #

Event: Sydney Summer Series #12 Mosman (Monday - New Date)
 
4 PM

Cycling 36:55 intensity: (1:03 @1) + (8:07 @2) + (24:02 @3) + (3:43 @4) 11.91 km (19.4 kph) +284m
ahr:132 max:166 shoes: Kona Jake the Snake '14

5 PM

Running (Mixed) warm up/down 19:27 intensity: (4 @1) + (11 @2) + (15:32 @3) + (3:40 @4) 3.0 km (6:29 / km) +49m 6:00 / km
ahr:145 max:164 shoes: NB FF880 (blue)

Long warm up, legs feeling pretty weary on the cycle over and continued into running, yesterday felt reasonably easy but feeling it today instead.

5pp/km

Orienteering 43:57 intensity: (8 @2) + (16 @3) + (2:22 @4) + (41:11 @5) 8.38 km (5:15 / km) +301m 4:27 / km
ahr:180 max:194 shoes: NB FF880 (blue)

Mosman flag chasing, some trail and big climbs amidst the streets, getting the lot looked feasible and I left the climbs towards the end in the hope I'd warm up. Never quite sure whether it's better going up or down the stairs to Balmoral. Lost small bits of time but finished a minute under, but Ewan blitzed me by over a minute despite mistakes.

7.26pp/km
7 PM

Running (Road) warm up/down 6:59 intensity: (8 @1) + (25 @2) + (6:26 @3) 1.12 km (6:15 / km) +25m 5:37 / km
ahr:135 max:153 shoes: NB FF880 (blue)

0.9pp/km

Cycling warm up/down 36:10 intensity: (7:37 @1) + (12:34 @2) + (15:59 @3) 11.98 km (19.9 kph) +169m
ahr:115 max:147 shoes: Kona Jake the Snake '14

Legs pretty dead, despite the mainly downhill roll home.

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