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Training Log Archive: Brooner

In the 7 days ending Aug 26, 2013:

activity # timemileskm+mload
  Running (Mixed)1 2:23:00 13.11(10:54) 21.1(6:47) 73585.8
  Running (Road)3 1:57:30 13.36(8:48) 21.5(5:28) 35035.3
  Mountain Biking1 1:10:43 9.41(8.0/h) 15.15(12.9/h) 13042.4
  Running (Terrain)1 40:00 4.1(9:45) 6.6(6:04) 11024.0
  Orienteering1 39:00 3.73(10:28) 6.0(6:30) 3040 /50c80%31.2
  Cycling2 33:00 7.21(13.1/h) 11.6(21.1/h) 609.9
  Total6 7:23:13 50.92(8:42) 81.95(5:25) 141540 /50c80%228.6
averages - sleep:7

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Sunday Aug 25, 2013 #

8 AM

Running (Mixed) long 2:23:00 [4] 21.1 km (6:47 / km) +735m 5:46 / km
ahr:150 max:178 shoes: Inov-8 X-Talon 190

Ticking off more of the Great North Walk, with Andy & James, Hornsby to Berowra - as Andy remarked towards the end, the slowest Half Marathon you'll ever do.

Lovely morning for it, bit of chill when we dropped into the valley but sunny (and smokey, from a smouldering bush fire), with fantastic technical trails and some pretty brutal climbs. And the now obligatory ridiculousness with a swim where a bridge no longer existed. This is why I have dry bags.




Knee fine throughout, tho 'noticeable' on some of the hard descents. Good times.

Saturday Aug 24, 2013 #

1 PM

Cycling (MTB) 15:00 [3] 5.6 km (22.4 kph) +30m
ahr:141 max:158 slept:7.0

Mountain Biking race (MTBO) 1:10:43 [4] 15.15 km (12.9 kph) +130m
ahr:147 max:170

MTBO at Federation Park near Wyong.

Good fun, wasn't really pushing very hard, just enjoying bumbling around on the bike, a few nav errors - silly routes and hesitations mainly. Cycled past the last control thinking about the finish.
3 PM

Running (Terrain) (Fartlek) 40:00 [4] 6.6 km (6:04 / km) +110m 5:36 / km
ahr:150 max:175 shoes: Vivobarefoot Breatho Trail

Went out and did some terrain running, fartleky around the area with quite a few reps up the only (minimal) hill on the map. Nice open forest to run through mainly.

Cycling (MTB) 18:00 [3] 6.0 km (20.0 kph) +30m

Thursday Aug 22, 2013 #

6 PM

Running (Road) 1:07:00 [3] 11.6 km (5:47 / km) +200m 5:19 / km
ahr:135 max:162 (injured) shoes: Inov-8 Road-X 255 (old)

Easy, but hilly, run round St Leonards & Crows Nest, knee started hurting after about half an hour.

Wednesday Aug 21, 2013 #

6 PM

Running (Road) warm up/down 28:00 [3] 5.5 km (5:05 / km) +80m 4:45 / km
ahr:148 max:175 shoes: Inov-8 Road-X 255 (old)

Orienteering intervals 39:00 [5] *** 6.0 km (6:30 / km) +30m 6:20 / km
ahr:162 max:188 spiked:40/50c shoes: Inov-8 Road-X 255 (old)

Night sprint intervals at Callan Park with Andy, Ondrej & Mat, 5 sets of 10 controls, great little blast out. Knee a bit niggly, but generally ok. Ankle fine.
7 PM

Running (Road) warm up/down 22:30 [3] 4.4 km (5:07 / km) +70m 4:44 / km
ahr:149 max:176 shoes: Inov-8 Road-X 255 (old)

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