Training Log Archive: BroonerIn the 30 days ending Sep 30, 2020:
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Wednesday Sep 30, 2020 #
Running (Road) 13:46 2.51 km (5:30 / km) +48m 5:01 / km
ahr:133 max:152 shoes: Salomon Sonic RA Max
Running (Road) 32:26 6.03 km (5:23 / km) +31m 5:15 / km
ahr:130 max:149
Monday Sep 28, 2020 #
Cycling 1:40:30 [3] 36.28 km (21.7 kph) +693m
shoes: Kona Jake the Snake '14
Sunday Sep 27, 2020 #
Running (Mixed) long 3:58:53 26.54 km (9:00 / km) +790m 7:50 / km
ahr:111 max:154 shoes: Inov8 Trail Talon 250 (grey/re
Saturday Sep 26, 2020 #
Running (Road) 2:05:02 24.81 km (5:02 / km) +490m 4:35 / km
ahr:145 max:171 shoes: Salomon Sonic RA Max
Friday Sep 25, 2020 #
Running (Road) 21:41 4.21 km (5:09 / km) +40m 4:55 / km
ahr:144 max:170 shoes: NB Vazee Urge (Black)
Cycling 50:19 [3] 17.61 km (21.0 kph) +106m
shoes: Kona Jake the Snake '14
Wednesday Sep 23, 2020 #
Cycling 35:26 12.17 km (20.6 kph) +213m
ahr:125 max:158 shoes: Kona Jake the Snake '14
Running (Mixed) warm up/down 5:04 1.03 km (4:56 / km)
ahr:149 max:159 shoes: Salomon Sonic RA Max
Orienteering race 38:39 8.65 km (4:28 / km) +215m 3:59 / km
ahr:174 max:186 shoes: Salomon Sonic RA Max
Cycling warm up/down 38:53 14.23 km (22.0 kph) +250m
ahr:123 max:153 shoes: Kona Jake the Snake '14
Tuesday Sep 22, 2020 #
Cycling 1:33:43 37.31 km (23.9 kph) +407m
shoes: Kona Jake the Snake '14
Monday Sep 21, 2020 #
Cycling warm up/down 21:28 8.05 km (22.5 kph) +116m
ahr:121 max:155 shoes: Kona Jake the Snake '14
Running (Mixed) tempo (Fartlek) 1:20:19 12.91 km (6:13 / km) +189m 5:48 / km
ahr:156 max:185 shoes: Inov8 Trail Talon 250 (grey/re
Cycling 33:09 9.96 km (18.0 kph) +135m
ahr:108 max:132 shoes: Kona Jake the Snake '14
Sunday Sep 20, 2020 #
Running (Road) long 1:49:17 19.19 km (5:42 / km) +304m 5:17 / km
ahr:133 max:159 shoes: Salomon Sonic RA Max
Saturday Sep 19, 2020 #
Running (Mixed) 3:56:06 17.11 km (13:48 / km) +786m 11:13 / km
ahr:101 max:145 shoes: Salomon Sense Escape
Friday Sep 18, 2020 #
Running (Road) 31:55 6.61 km (4:50 / km) +13m 4:47 / km
ahr:144 max:155 shoes: NB Vazee Urge (Black)
Cycling 1:00:19 17.78 km (17.7 kph) +106m
ahr:197 max:224 shoes: Kona Jake the Snake '14
Wednesday Sep 16, 2020 #
Running (Road) 27:04 4.93 km (5:30 / km) +43m 5:16 / km
ahr:134 max:151 shoes: Salomon Sonic RA Max
Running (Road) 21:18 3.86 km (5:31 / km)
ahr:132 max:146 shoes: Salomon Sonic RA Max
Monday Sep 14, 2020 #
Cycling 1:31:13 35.99 km (23.7 kph) +644m
ahr:115 max:160 shoes: Kona Jake the Snake '14
Sunday Sep 13, 2020 #
Note
Cycling warm up/down 25:08 [2] 8.24 km (19.7 kph) +77m
shoes: Kona Jake the Snake '14
Running (Mixed) warm up/down 12:27 2.2 km (5:39 / km) +18m 5:26 / km
ahr:148 max:165 shoes: Inov8 X-Talon 212
Orienteering race 39:58 8.91 km (4:29 / km) +126m 4:11 / km
ahr:185 max:195 shoes: Inov8 X-Talon 212
This was as expected a high speed blast around the open end of Scheyville but was more fun than I was expecting. Certainly haven't run that hard for a long time.
Pretty clean, small circle wobbles at 7 (came up quicker than expected) 9 (ditto), 14 & 15 but no real time losses aside from getting stuck in green to 13 where i would have been better going round. 3.5mins down on Ali and a couple down on Ewan, as good as I could hope for at the moment.
Calf/quad fine during, but both calves super tight afterwards. Massage tomorrow though will hopefully sort things out.
0.79pp/km
Cycling 1:40:28 29.61 km (17.7 kph) +452m
ahr:113 max:150 shoes: Kona Jake the Snake '14
Friday Sep 11, 2020 #
Running (Mixed) 17:52 [3] 3.47 km (5:09 / km) +14m 5:03 / km
shoes: NB Vazee Urge (Black)
Monday Sep 7, 2020 #
adventuring 1:51:13 [3] 10.72 km (10:22 / km) +501m 8:24 / km
shoes: Inov8 Trail Talon 275 (blk/blu
Right calf tight on waking and took a bit to warm up, but was feeling fine on the opening firetrail climbs and quad wasn't an issue so thought I'd be able to get through the planned run to Mt Kuring-Gai.
Felt good and enjoyed the singletrack descent to Campbell creek and climb up the other side, but on the descent to Jerusalem bay the quad lost power again which made for a bit of a struggle. Warmed up again on the climb out but once I stopped at the closed Cowan store (further disappointment!), heading back to meet Tol saw me become very limpy and it was a reasonably easy decision to call it a week there and head back to Brooklyn for yesterday's missed swim along with a laze in the sun with a book and a bucket of prawns.
Gutted to end it early, but had always planned the route to allow these get out options in case the week's volume got too much or anything else happened. As it was, we succeeded in doing what we wanted to by ticking off the northern half of the GNW in one push. It was our biggest distance covered while fastpacking at 175km in 5 days, plus it was a good test of new kit.
New 2p ~1kg tent arrived the day before we left and we've upgraded to a double mat which makes for palatial camping compared to my 1.5 man tent and overlapping mats. Which reduces weight slightly but more importantly frees up bag volume. Also reduced the amount of food carried for snacks which greatly reduced the weight carried, and was fine on the trail energywise, but I've been devouring absolutely everything since.
All in all, good local holidaying!
2.06pp/km
Sunday Sep 6, 2020 #
adventuring long (Fastpacking) 5:38:28 27.65 km (12:14 / km) +926m 10:29 / km
shoes: Inov8 Trail Talon 275 (blk/blu
After Mt Wondabyne there was a fair chunk of dull firetrail down towards the rocky ponds creek/trail, where my right quad started to complain again, similar to last Saturday - loss of any power, probably brought on from the week's volume & weight carrying, coupled with all the big steps up and down earlier in the day.
Then there was the crappy midway ridge "trail" to try and get through which hasn't benefited from recent storms and the lack of GNW race this year. My description last time was accurate, as I was unimpressed with the battles through fallen trees in daylight. It's only really a few km of shitness, but really can't imagine this being bearable after around 75km of the GNW races!
From the lookouts though it's a lovely trail above little wobby, but we had a race against time to reach the ferry and the 100vm descent to the water was pretty nuts when attempted at speed, so we were sliding down the hillside and rockfaces but missed it by minutes, with an hour to the last day of the day (which we only got on thanks to a couple of nice locals who convinced the ferry operator to stop as they were almost at Covid capacity).
Big feed in Brooklyn, then hike up to the dam in darkness to the night's campsite - never actually been in this direction, and the climb out of Brooklyn is far kinder than the descent is.
3.69pp/km
Saturday Sep 5, 2020 #
adventuring long (Fastpacking) 5:28:04 34.01 km (9:39 / km) +740m 8:42 / km
shoes: Inov8 Trail Talon 275 (blk/blu
Today's logistics was a 1pm lunch deadline in Somersby, so Tol went off ahead while I packed up and dried the tent etc and played catchup.
Really enjoyed the morning session, which was a 15km higher paced effort through a nice section of trails to Somersby, linked together through the horse rider filled hidden valley. Unfortunately the store was closed (due to Covid downturn) and instead of our dreamed of burgers etc we were left with exhausting our meagre rations for lunch as we had a food drop to pick up later that day so didn't have huge amounts of anything left.
Enjoyed a decent break though avoiding the heat of the day, with a couple of hot drinks and a crossword to get through the gas supplies, before setting off for Mooney Mooney bridge with more pleasant trails on the whole.
Tol turned her ankle and aggravated her heel problems about 5km from the end so it was a bit slow from there, so just hiked it out. Thankfully our vacuum packed food drop was intact (& dry) when we reached it at sunset, despite a critter nibbling through the dry bag and the lid of a water container that was with it, and the creme eggs and pasta filled dinner went down a treat when we got to Phil Houghton bridge a couple of km later.
0.53pp/km
Friday Sep 4, 2020 #
Note
adventuring long (Fastpacking) 7:44:10 45.0 km (10:19 / km) +1289m 9:01 / km
shoes: Inov8 Trail Talon 275 (blk/blu
This was always going to be the longest day of the week, and our longest ever fastpacking effort, but until the day before we left hadn't realised a diversion was in place which added about 6km to the route. We also had a 6pm deadline for food in Yarramalong we needed to get moving, so while we woke for sunrise it still took forever to get going. Standard.
Some of the nicest trails of the trip were from Mt Warrawolong to the Basin, but from there to Yarramalong was a dull road slog, and while Yarramalong Valley dragged it at least presented entertainment through their spring festival scarecrow competition along the way.
Good feed in Yarramalong which we took too long over, then nice trails up the other side of the valley before we lost the light on entering the final stretch of trail. This is where it got interesting, as a thunderstorm crashed around us, and we got smashed as a couple of storm fronts passed overhead, less than a couple of km from our campsite.
Rolled in cold and wet to discover the expected water tank had been disconnected, but at least the storm meant creeks were flowing the next day for our breakfast needs. And the new tent got a good test.
0.24pp/km
Thursday Sep 3, 2020 #
adventuring long (Fastpacking) 6:21:08 34.32 km (11:06 / km) +1201m 9:27 / km
ahr:115 max:159 shoes: Inov8 Trail Talon 275 (blk/blu
More Georges Road firetrail to start the day, and a pleasant detour to the imaginatively named 125r lookout which gave views to the south and our evening destination across the valley and a ridge or two. Nice views to the north along the way in places too, but the trails were pretty dull until we hit the grass trees around Barraba campsite and then some lovely singletrack down to the valley in the south.
Topped up water & had a break at the hut before the valley, then it was a hot exposed road section beyond the Congewai trailhead, a nice climb up through the woods and then firetrail to flat rock for a full water refill. Descended down to the next valley in the last of the light then climbed up the other side to camp at a pleasant lookout with a fantastic view of a red smoke tinged full moon rise.
0.17pp/km, which was 6 people, all at flat rock, clearly the Saturday starters from Sydney heading north.
Wednesday Sep 2, 2020 #
adventuring long (Fastpacking) 6:56:35 33.54 km (12:25 / km) +1623m 10:00 / km
ahr:113 max:160 shoes: Inov8 Trail Talon 275 (blk/blu
Rather tedious start along main roads for 6km then onto standard lake Macquarie firetrail through tons of rubbish, but after crossing the highway things improved a little with the climb up to sugar loaf ridge where there's some lovely singletrack, before dropping down to Heaton Gap for a lunch of hot chips & ginger beer.
Big climb up from there to Heaton lookout, one worth coming back to do reps on, then into the rainforest on the singletrack through to Hunter lookout - slow going but beautiful trails, especially all the cliffy overhangy bits.
Firetrail through the lookouts and wattagan HQ to our water drop in the last of the light, then hiked on a few km further along Georges Road to find a suitable camp spot which came with a good view to the north.
0.36pp/km
Tuesday Sep 1, 2020 #
S&C 14:59 [1]