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Training Log Archive: Brooner

In the 31 days ending May 31, 2020:

activity # timemileskm+mload
  Running (Mixed)8 17:37:19 73.83(14:19) 118.81(8:54) 40331670.8
  adventuring3 10:56:23 29.77(22:03) 47.92(13:42) 1668792.7
  Cycling8 9:46:24 123.31(12.6/h) 198.45(20.3/h) 3039753.7
  Running (Road)16 8:19:16 60.16(8:18) 96.81(5:09) 1458864.8
  Orienteering2 3:25:44 8.58(23:58) 13.81(14:54) 587194.6
  Kayaking2 2:40:15 7.9(20:17) 12.72(12:36)158.3
  Hiking1 2:21:48 6.28(22:34) 10.11(14:01) 366170.2
  S&C2 46:2954.5
  Total39 55:53:38 309.83 498.63 111514659.6

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Sunday May 31, 2020 #

12 PM

Running (Mixed) 3:37:22 intensity: (50:06 @2) + (1:45:36 @3) + (46:44 @4) + (14:56 @5) 25.63 km (8:29 / km) +596m 7:36 / km
ahr:135 max:187 shoes: Inov8 Trail Talon 275 (black)

Exploring deep creek and some of the trails we never made it to on November's rogaine, some really lovely single track and mtb trails, plus some cool rock art around too. A few hill efforts along the way, and a bit left in the legs for tempo singletrack through the rainforest to finish. 1.42 pp/km.

Saturday May 30, 2020 #

1 PM

Orienteering 2:29:23 intensity: (1:30:17 @1) + (44:32 @2) + (13:31 @3) + (1:03 @4) 12.0 km (12:27 / km) +542m 10:09 / km
ahr:88 max:160 shoes: Salomon Sense Escape

Rogaine control tagging & map checking (4:30).

Thursday May 28, 2020 #

6 PM

Running (Road) tempo (Fartlek) 48:12 intensity: (20 @1) + (19 @2) + (29:55 @3) + (16:26 @4) + (1:12 @5) 10.32 km (4:40 / km) +155m 4:21 / km
ahr:149 max:174 shoes: NB Zante v3 (black)

FLAG AtoZ run 6, Campbell to Chapman Road, 3.49pp/km. Bit of effort on the streets, but there weren't that many of them.

Wednesday May 27, 2020 #

8 AM

Running (Road) 12:43 intensity: (12 @1) + (22 @2) + (11:56 @3) + (13 @4) 2.47 km (5:09 / km) +49m 4:41 / km
ahr:140 max:155 shoes: Salomon Sonic RA Max

Getting busy out there. 15.45pp/km
C • traffic this morning 2

S&C 25:49 intensity: (6:40 @1) + (15:40 @2) + (3:29 @3)
ahr:107 max:130

Downhill conditioning, 3 sets this week, feeling much more controlled.
6 PM

Running (Road) 14:24 intensity: (19 @1) + (39 @2) + (11:56 @3) + (1:30 @4) 2.75 km (5:14 / km) +32m 4:57 / km
ahr:140 max:160 shoes: Salomon Sonic RA Max

Tuesday May 26, 2020 #

8 AM

Running (Road) 18:51 intensity: (20 @1) + (17 @2) + (17:40 @3) + (34 @4) 3.41 km (5:32 / km) +43m 5:12 / km
ahr:136 max:159

Into work. 6.47pp/km
5 PM

Running (Road) 35:24 intensity: (24 @1) + (55 @2) + (34:05 @3) 6.69 km (5:18 / km) +61m 5:04 / km
ahr:136 max:152

Home via Anzac bridge and whites creek. 11.04pp/km

Monday May 25, 2020 #

10 AM

Cycling hills 1:38:22 intensity: (14:50 @1) + (31:48 @2) + (45:34 @3) + (6:09 @4) + (1 @5) 35.29 km (21.5 kph) +597m
ahr:121 max:169 shoes: Kona Jake the Snake '14

Beer drop off at Barts then a tour of his local hills. Legs pretty tired from the weekend, but feeling better for getting out.

Sunday May 24, 2020 #

11 AM

adventuring 3:03:08 intensity: (1:00:27 @1) + (1:17:28 @2) + (45:13 @3) 13.28 km (13:47 / km) +423m 11:54 / km
ahr:105 max:153 shoes: Salomon XA Elevate (10.5)

Glenbrook creeks and trails, nice single track down to the duck hole then it got super slow along the river then up kanuka brook, wasn't quick before but yet more victims of the floods. After climbing out it was nicer again, past red hands and along to the causeway before more boulder hopping to blue pool and a big climb out.

Rolled right ankle slightly early on, and left knee a bit sore on the early descents. Need to get back into regular S&C for that.

3.08pp/km

Saturday May 23, 2020 #

9 AM

Running (Mixed) 4:11:57 intensity: (1:10:26 @2) + (2:25:46 @3) + (15:33 @4) + (20:12 @5) 25.83 km (9:45 / km) +1287m 7:48 / km
ahr:130 max:190 shoes: Inov8 Trail Talon 275 (blk/blu

Waterfall & vert chasing loop around Woodford Dam and west of Linden with Tol. Some nice single track in the second half, and a bunch of firetrail and roads to join it up. Pushed a few of the hills early on with a few reps here and there, but was blowing out of my arse - not done a lot in the way of hills since Oscars, and certainly not with any effort. Aside from that it was a pretty cruisy jaunt.

0.93pp/km and a crown

Friday May 22, 2020 #

8 AM

Running (Road) 14:00 [3] 2.5 km (5:36 / km) +50m 5:05 / km
shoes: NB Vazee Urge (Black)

4.4pp/km

Thursday May 21, 2020 #

6 PM

Running (Road) 54:01 intensity: (23:01 @3) + (29:00 @4) + (2:00 @5) 11.02 km (4:54 / km) +175m 4:33 / km
ahr:154 max:173 shoes: Salomon Sonic RA Max

More FLAG AtoZ, into the Cs in the pouring rain by the end. 8.63pp/km

Wednesday May 20, 2020 #

6 AM

Kayaking 1:25:00 [1] 6.8 km (12:30 / km)

Almost sunrise kayak, round to Balmain and back for a change to eye up expensive houses from the water.
7 PM

Running (Road) tempo (Fartlek) 42:11 intensity: (1:29 @2) + (24:39 @3) + (15:40 @4) + (23 @5) 8.46 km (4:59 / km) +113m 4:41 / km
ahr:149 max:170 shoes: Salomon Sonic RA Max

Bit of fartlekky FLAG AtoZ action, not really feeling it though. 10pp/km

Tuesday May 19, 2020 #

8 AM

Running (Road) 13:39 intensity: (12 @1) + (18 @2) + (10:16 @3) + (2:53 @4) 2.57 km (5:19 / km) +51m 4:50 / km
ahr:143 max:164 shoes: NB Vazee Urge (Black)

16.73pp/km, looks like the international school is back based on foot and road traffic.

S&C 20:40 [2]

Couple of sets of the downhill conditioning routine to get back into it, glutes feeling it later.
5 PM

Running (Road) 18:35 intensity: (1:02 @2) + (17:03 @3) + (30 @4) 3.6 km (5:10 / km) +5m 5:08 / km
ahr:139 max:156 shoes: NB Vazee Urge (Black)

Busy round the foreshore - 46.1pp/km

Monday May 18, 2020 #

12 PM

Cycling 3:14:19 intensity: (1:25:21 @1) + (1:08:56 @2) + (38:35 @3) + (1:27 @4) 57.87 km (17.9 kph) +903m
ahr:102 max:164 shoes: Kona Jake the Snake '14

Bonnet Bay spin with Tol, trying to ingrain Bart's route which is pretty useful. Sadly the como hotel wasn't doing lunch. Roads not so quiet anymore, just the couple of incidents with idiot ute drivers.

Sunday May 17, 2020 #

10 AM

Running (Road) 1:24:44 intensity: (21 @1) + (36 @2) + (52:32 @3) + (30:35 @4) + (40 @5) 15.85 km (5:21 / km) +279m 4:55 / km
ahr:148 max:171

FLAG AtoZ run 3 - some B's from Baker's Lane to Booth Street, via my old haunt Bellevue street. Masses of people out and about, 18.86pp/km.
3 PM

Hiking 2:21:48 [2] 10.11 km (14:01 / km) +366m 11:52 / km
shoes: Salomon XR Crossmax 2

Lane Cove loop with Tol, trying to up the hiking pace and exploring some of the unmapped MTB trails. 7.13pp/km

Saturday May 16, 2020 #

6 AM

Cycling 1:10:52 intensity: (8:42 @1) + (21:59 @2) + (40:11 @3) 25.38 km (21.5 kph) +351m
ahr:118 max:151 shoes: Kona Jake the Snake '14

7 AM

Running (Mixed) 1:43:24 intensity: (9 @1) + (5:26 @2) + (1:33:37 @3) + (4:12 @4) 13.11 km (7:53 / km) +387m 6:52 / km
ahr:138 max:159 shoes: Inov8 Trail Talon 275 (blue)

Bonnet bay trails with Bart, nice to run some new trails and with company. 3.05pp/km
9 AM

Cycling 1:22:08 intensity: (6:15 @1) + (33:35 @2) + (39:09 @3) + (3:09 @4) 27.26 km (19.9 kph) +403m
ahr:121 max:164 shoes: Kona Jake the Snake '14

Friday May 15, 2020 #

7 AM

Cycling 46:20 intensity: (1:05 @1) + (10:41 @2) + (32:48 @3) + (1:46 @4) 18.22 km (23.6 kph) +302m
ahr:130 max:167

Thursday May 14, 2020 #

6 PM

Running (Road) 24:22 intensity: (4:42 @2) + (19:38 @3) + (2 @4) 4.1 km (5:57 / km) +57m 5:34 / km
ahr:126 max:154 shoes: Salomon XA Elevate (10.5)

Ankle test, clunky. 6pp/km

Wednesday May 13, 2020 #

6 AM

Kayaking 1:15:15 [2] 5.92 km (12:43 / km)

Pre work kayak to goat island and back, late for sunrise and no time for the usual lap, but good to get out all the same.

Monday May 11, 2020 #

11 AM

Running (Mixed) 3:33:18 intensity: (1:41:21 @2) + (1:27:20 @3) + (19:56 @4) + (4:41 @5) 18.9 km (11:17 / km) +809m 9:18 / km
ahr:120 max:178 shoes: Inov8 Trail Talon 275 (black)

8km or so of trails at a reasonable pace until I bust my ankle while bush bashing which was frustrating. Then hobbled out to meet Tol for a couple of hours trekking round some "trails" checking out some stuff for our rogaine, scheduled for the start of July but who knows what'll be happening then. Ankle ok, but pretty sore the next day, easing since. 1.05pp/km.

Sunday May 10, 2020 #

4 PM

Running (Mixed) 47:50 intensity: (26:30 @2) + (20:46 @3) + (34 @4) 4.42 km (10:49 / km) +174m 9:02 / km
ahr:112 max:158 shoes: Salomon XA Elevate (10.5)

Wee scoot around some "trails" a friend has been cutting and marking near Campbelltown, really nice area around The Basin. Would have liked to do more but ran out of light, though we did have our headtorches. 0.67pp/km.

Saturday May 9, 2020 #

Event: Deceptive Lands - 2020 Aust Rogaining Champs - POSTPONED
 
1 PM

adventuring 3:28:19 intensity: (33:26 @1) + (1:21:15 @2) + (1:33:21 @3) + (17 @4) 16.14 km (12:55 / km) +617m 10:50 / km
ahr:111 max:158 shoes: Inov8 Trail Talon 275 (black)

Not the Australian rogaining champs, which was a good job as I felt pretty lethargic. Instead a bimble round Berowra with the rogaining map taking in a few lesser used trails and a bit of bush bashing between them or to the ends of ridges. Lovely fish supper down at the ferry afterwards. 2pp/km

Friday May 8, 2020 #

8 AM

Running (Road) 13:30 intensity: (9 @1) + (35 @2) + (9:15 @3) + (3:31 @4) 2.54 km (5:20 / km) +47m 4:52 / km
ahr:146 max:168 shoes: NB Vazee Urge (Black)

7.9pp/km

Wednesday May 6, 2020 #

6 PM

Running (Road) tempo (Fartlek) 1:15:09 intensity: (26:22 @3) + (28:07 @4) + (20:40 @5) 15.44 km (4:52 / km) +260m 4:29 / km
ahr:159 max:186 shoes: Salomon Sonic RA Max

GPS worked this week for the FLAG A to Z run, finished off the "A"s from Annandale Street to Avona Avenue, and I took better routes, plus I managed a decent fartlek session and actually felt like a proper runner for the first time in quite a while.

Basically pushed the AtoZ streets and cruised in between, which made for quite a good session with a variety of distances and a few hills. 2.66pp/km.

Tuesday May 5, 2020 #

8 AM

Running (Road) 12:57 intensity: (12 @1) + (25 @2) + (12:04 @3) + (16 @4) 2.32 km (5:34 / km) +50m 5:02 / km
ahr:139 max:160 shoes: NB Zante v3 (black)

To work 10.43pp/km
5 PM

Running (Road) 16:34 intensity: (47 @1) + (2:45 @2) + (12:35 @3) + (27 @4) 2.79 km (5:57 / km) +32m 5:37 / km
ahr:124 max:156 shoes: NB Vazee Urge (Black)

Home via Tramsheds 12.59pp/km

Monday May 4, 2020 #

Note

Garmin battery change (<90 days).
2 PM

Orienteering 56:21 intensity: (56:00 @1) + (21 @2) 1.81 km (31:04 / km) +45m 27:39 / km
ahr:74 max:102 shoes: Salomon XA Elevate (10.5)

Lapstone map wander & compass work with Tol. Not great for the latter really in places, think the old map we were using was waaaay off north or the trails are a bit skewed.
3 PM

Running (Mixed) 1:15:22 intensity: (16 @1) + (6:09 @2) + (45:28 @3) + (15:14 @4) + (8:15 @5) 10.03 km (7:31 / km) +408m 6:15 / km
ahr:146 max:186 shoes: Salomon XA Elevate (10.5)

Fun blast around Knapsack trails. 3.5pp/km

Sunday May 3, 2020 #

2 PM

adventuring 4:24:56 intensity: (1:39:34 @1) + (1:39:58 @2) + (1:03:52 @3) + (1:32 @4) 18.5 km (14:19 / km) +629m 12:14 / km
ahr:105 max:168 shoes: Inov8 Trail Talon 275 (black)

Leisurely day out, taking in lots of new trails, no trails, and random creeks around Cherrybrook & Thornleigh. Started with some Turkey trot training with Tol through the first map from 2018 at Cherrybrook. This was super nice in places through all the open rock, then descended to the GNW before heading up to check out the aboriginal carvings on quarter sessions road (worth a visit).

From there we dropped onto the blue gum walk which was lovely (only done this when inadvertently losing the GNW in the past) to Waitara creek where we tried to follow a "track" up to Normanhurst park. Was more a vague trod and creek/pipe scramble until a rope aided clamber up above a waterfall where we found an "end of track" sign, and an actual track to get us to the oval in the remaining daylight :')

Through the streets in the dark now and back onto trails along Larool & dog pound creeks, then attempted another route from Barkala fire trail to the GNW but it was a pretty vague, but occasionally well taped, bush bash that isn't really to be recommended. Then GNW along to schofield firetrail then back to the car.

Unexpectedly fun afternoon out with all the bush bashing and scrambling. 2.37pp/km.

Saturday May 2, 2020 #

9 AM

Cycling 58:56 [2] 22.4 km (22.8 kph) +345m
shoes: Kona Jake the Snake '14

Down to a German butcher in Bexley North for German sausages and other goodies, then back via the sausage queen for more sausages and beer.

Had an old boy in Bexley tell me I needed a big Dutchman sitting in front of me in the peloton today. It was pretty blustery.
C • sausage queen 8
5 PM

Running (Mixed) 55:48 [3] 7.5 km (7:26 / km) +127m 6:51 / km
shoes: Inov8 Trail Talon 250 (grey/re

Late afternoon explore of Field of Mars cemetery, then headtorches out for some trails. 1.46pp/km.

Friday May 1, 2020 #

5 PM

Cycling 20:26 intensity: (5:38 @2) + (14:46 @3) + (2 @4) 6.85 km (20.1 kph) +83m
ahr:124 max:154 shoes: Kona Jake the Snake '14

Running (Mixed) 1:32:18 intensity: (3:10 @2) + (1:27:46 @3) + (1:22 @4) 13.38 km (6:54 / km) +244m 6:19 / km
ahr:136 max:159 shoes: Inov8 Trail Talon 275 (blue)

Night trails with Bart down by Wolli creek, great to have some company and run some new (by night) trails. Great place to run at night and enjoy the stars in the open areas. 1.56pp/km (almost exclusively on the streets to/from the trails).
7 PM

Cycling 15:01 intensity: (1:24 @1) + (7:07 @2) + (6:30 @3) 5.18 km (20.7 kph) +55m
ahr:117 max:144 shoes: Kona Jake the Snake '14

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