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Training Log Archive: Brooner

In the 7 days ending Sep 2, 2013:

activity # timemileskm+m
  Running (Road)5 2:58:46 21.31(8:23) 34.3(5:13) 275
  Running (Mixed)2 1:34:30 11.18(8:27) 18.0(5:15) 325
  Cycling2 48:00 9.32(11.7/h) 15.0(18.8/h) 240
  Orienteering1 46:24 4.66(9:57) 7.5(6:11) 100
  Total8 6:07:40 46.48(7:55) 74.8(4:55) 940

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Sunday Sep 1, 2013 #

10 AM

Running (Mixed) warm up/down 5:00 [3] 1.0 km (5:00 / km)
ahr:146 max:166 shoes: Inov-8 X-Talon 190

Orienteering race 46:24 [5] 7.5 km (6:11 / km) +100m 5:48 / km
ahr:175 max:189 shoes: Inov-8 X-Talon 190

Metro League race. Pretty poor.

Messed up #1, but only lost a minute and got off lightly compared to everyone else. Bit slow to #2&3 then missed at #4, had to come in twice. Ok to #5&6 but missed big on #7, round road and in from south but ran over the path and had to loop round, lost a few minutes. #8 got caught in crap en-route, was glad there was only 10 controls.

Saturday Aug 31, 2013 #

9 AM

Cycling warm up/down 23:00 [3] 7.0 km (18.3 kph) +240m
ahr:129 max:156

Running (Mixed) 1:29:30 [4] 17.0 km (5:16 / km) +325m 4:48 / km
ahr:155 max:186 shoes: Inov-8 Road-X 255 (old)

From Andy's to Manly, legs still feeling heavy but no heel problems and feeling strong on the hills/steps unlike last time we did this. Sea pretty cold after.
12 PM

Cycling warm up/down 25:00 [3] 8.0 km (19.2 kph)

Thursday Aug 29, 2013 #

6 PM

Running (Road) 47:00 [3] 8.5 km (5:32 / km) +70m 5:19 / km
ahr:138 max:166 shoes: Inov-8 Road-X 255 (old)

Easy run around Redfern & Surry Hills, right heel started hurting quite quickly - too much road pounding and not enough stretching this week me thinks - legs still pretty heavy.

Wednesday Aug 28, 2013 #

6 PM

Running (Road) warm up/down 15:46 [3] 2.5 km (6:18 / km) +25m 6:00 / km
ahr:119 max:151 shoes: Inov-8 Road-X 233

Running (Road) intervals 37:30 [5] 8.8 km (4:16 / km) +10m 4:14 / km
ahr:165 max:183 shoes: Inov-8 Road-X 233

Good solid session, 8*1km reps (1 min off) with Andy & Ondrej, around the wharves from Pyrmont to Dawes Point.

Legs pretty sluggish from last night, had felt ok during the day but running was a different matter and they felt heavy. Times hardly setting the world alight, but pretty comfortable around 3:35-40, with a 33 at the end.

7 PM

Running (Road) warm up/down 16:30 [3] 2.9 km (5:41 / km) +45m 5:17 / km
ahr:139 max:162 shoes: Inov-8 Road-X 233

Tuesday Aug 27, 2013 #

6 PM

Running (Road) warm up/down 21:00 [3] 3.7 km (5:41 / km) +65m 5:13 / km
ahr:140 max:180 shoes: Inov-8 Road-X 255 (old)

Jogging, sprints and stairs.
7 PM

Running (Road) intervals (Fartlek) 27:00 [5] 5.2 km (5:12 / km) +25m 5:04 / km
ahr:162 max:189 shoes: Inov-8 Road-X 255 (old)

4 laps of St Leonards, lamppost fartlek on the shorter rep side.

Running (Road) warm up/down 14:00 [4] 2.7 km (5:11 / km) +35m 4:52 / km
ahr:144 max:188 shoes: Inov-8 Road-X 255 (old)

Warm down, including a rep up Walker St.

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