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Training Log Archive: Brooner

In the 7 days ending Dec 21, 2014:

	activity	#	time	miles		km		+m	load
	Running (Road)	3	2:14:00	13.55	(9:54)	21.8	(6:09)	550	246.0
	Cycling	4	2:01:00	28.27	(14.0/h)	45.5	(22.6/h)	920	169.4
	Orienteering	1	42:33	3.98	(10:42)	6.4	(6:39)	180	76.6
	Running (Mixed)	2	15:00	1.68	(8:56)	2.7	(5:33)	30	21.0
	Total	6	5:12:33	47.47	(6:35)	76.4	(4:05)	1680	513.0
averages - sleep:7.5

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Thursday Dec 18, 2014 #

6 PM

Running (Road) warm up/down 12:00 [3] 2.3 km (5:13 / km) +40m 4:48 / km
ahr:138 max:148 shoes: Inov-8 Road-X 255 (blue)

Running (Road) hills 1:18:00 [4] 11.4 km (6:51 / km) +385m 5:51 / km
ahr:135 max:181 (injured) shoes: Inov-8 Road-X 255 (blue)

Observatory Hills.
Knew I was going to have to try and nurse niggly legs through this, but left calf tightened up pretty quickly so was cutting things short, and then the left hamstring felt like it was going to go too so pulled the pin. Gutted, as this is one of my favourite Sydney sessions (although probably without the beer stops).

9 PM

Running (Road) 10:00 [3] 1.5 km (6:40 / km) +25m 6:09 / km
ahr:130 max:142 shoes: Inov-8 Road-X 255 (blue)

Shuffling back to World Square.

Wednesday Dec 17, 2014 #

Event: Sydney Summer Series #12 - Forestville

6 PM

Cycling warm up/down 27:00 [3] 12.0 km (26.7 kph) +210m
ahr:141 max:170 slept:7.0 shoes: Kona Jake the Snake '14

Orienteering (score) 42:33 [4] 6.4 km (6:39 / km) +180m 5:50 / km
ahr:171 max:190 shoes: Inov-8 Terrafly 303 (dark)

Legs not happy off the bike, no time to plan or warm up as was getting rushed to go and start, so went for the NW corner then south for a road stretch to plan the rest before heading into the bush where nothing was going very right. Slow & slidey coming down through the bush to 7, then ran past 3 (probably not worth going back in hindsight), stuck a leg down a crevice cutting corners down to 17 and got really lucky spotting it when I was to the west. Coming off the MTB track wiped out and landed on my knees, giving the right one a decent bash.

From there on it was a struggle up the hill, and my just legs weren't up for it with calves tightening up, pissed around with 10 being in the wrong place, then trying to cut from 12 to 30 after 20m of decent bush it turned thick and took forever to get through, definitely not worth doing. Time was getting on so went back 2-23-28-20-9-22-27. Not a great evening out overall.

7 PM

Cycling 50:00 [3] 18.8 km (22.6 kph) +425m
ahr:125 max:168 shoes: Kona Jake the Snake '14

Hilly way home via Northbridge.

Monday Dec 15, 2014 #

6 PM

Cycling 29:00 [3] 9.7 km (20.1 kph) +225m
ahr:130 max:165 slept:8.0 shoes: Kona Jake the Snake '14

Running (Mixed) warm up/down 5:00 [3] 0.9 km (5:33 / km) +20m 5:00 / km
ahr:142 max:158 shoes: Vivobarefoot Breatho Trail

Running (Road) hills 34:00 [5] 6.6 km (5:09 / km) +100m 4:47 / km
ahr:174 max:197 shoes: Vivobarefoot Breatho Trail

3 sets of continuous hills, long up, 1/4 down, sprint to top, recover down and repeat ad nauseam (for 10min (4 off), 10 (3), 5)

7 PM

Running (Mixed) warm up/down 10:00 [3] 1.8 km (5:33 / km) +10m 5:24 / km
ahr:153 max:166 shoes: Vivobarefoot Breatho Trail

Cycling warm up/down 15:00 [3] 5.0 km (20.0 kph) +60m
ahr:120 max:140 shoes: Kona Jake the Snake '14

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