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Training Log Archive: Brooner

In the 7 days ending Feb 7, 2016:

activity # timemileskm+mload
  Cycling5 5:09:52 69.16(13.4/h) 111.3(21.6/h) 1885433.8
  S&C1 55:0055.0
  Orienteering2 52:14 6.34(8:14) 10.2(5:07) 20015c114.9
  Running (Mixed)2 40:14 3.85(10:27) 6.2(6:29) 8056.3
  Running (Road)2 20:30 2.17(9:26) 3.5(5:51) 3528.7
  Total10 7:57:50 81.52 131.2 220015c688.8

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MoTuWeThFrSaSu

Sunday Feb 7, 2016 #

Event: Sydney Sprint Series 2016 Race #5 - Pyrmont
 
9 AM

Running (Road) warm up/down 8:00 [3] 1.2 km (6:40 / km) +10m 6:24 / km
shoes: Inov-8 Road-X 255 (blue)

10 AM

S&C (Pilates) 55:00 [2]

6 PM

Running (Road) warm up/down 12:30 [3] 2.3 km (5:26 / km) +25m 5:09 / km
ahr:139 max:166 shoes: Inov-8 Road-X 255 (blue)

Orienteering race 16:14 [5] *** 3.6 km (4:31 / km) +65m 4:08 / km
ahr:181 max:190 15c shoes: Inov-8 Road-X 255 (blue)

Pyrmont Sprint

Good clean run, picked the best routes on the whole but made a few micro-route choice errors along the way, usually picking slower step routes - familiarity certainly helped on the whole.

Lost perhaps 5s to #1 taking the square set of steps to the NW rather than the set to the west, possibly 5s to #3 going for the across open & steps route rather than road plus another 5s in the circle as I ran around the wall to the N side. Only other real time-loss was to 15 where I went via 13 rather than using the other set of steps which was slightly shorter and overshot control slightly - probably another 10 seconds based on re-running it in my warm down (along with an alternative route to #1).

Running (Mixed) warm up/down 13:14 [3] 2.4 km (5:31 / km) +30m 5:11 / km
ahr:146 max:169 shoes: Inov-8 Road-X 255 (blue)


Sprint - Splits

Saturday Feb 6, 2016 #

9 AM

Cycling long 3:00:00 [3] 67.6 km (22.5 kph) +1215m
ahr:117 max:159 shoes: Kona Jake the Snake '14

Cruisy three gorges loop with Kim from Hornsby, first half was a bit damp in places (up from Galston & down to Berowra waters felt very British) which led to careful descents, then brightened up for the second half. Delayed start thanks to slow puncture meant I had to skip the pie extension, next time.

Wednesday Feb 3, 2016 #

Event: 25th Sydney Summer Series #18 - Hunters Hill
 
5 PM

Cycling 26:22 [3] 9.9 km (22.5 kph) +120m
ahr:121 max:152 shoes: Orange P7

6 PM

Orienteering race 36:00 [5] 6.6 km (5:27 / km) +135m 4:57 / km
ahr:184 max:196 shoes: Inov-8 Race Ultra 290 (blue)

Terrible start from the go, wrong side of the trees then stream meant I was already midpack when I eventually hit the road, so decided to go renegade to #1 via bush bashing and the big clearing to the north-west, which got me to the first control still midpack. Slow pack running to 3 and 4 then eventually managed to get past groups and start reeling people in once through 5 and over the mangroves. Caught James & Aiden at 9 and a micro route choice left me ahead to 10 which Richard ahead of us overshot. Tried to push hard up the hill to 11 but was struggling, then missed the track down from the open which allowed James past again, though I overtook him again after a hesitation I took a terrible route out to the road then the long way round to 12 letting him and Richard past, so rolled home for third.
7 PM

Cycling warm up/down 30:00 [3] 10.0 km (20.0 kph) +150m
ahr:130 max:160 shoes: Orange P7


Line - Splits

Monday Feb 1, 2016 #

5 PM

Cycling 25:00 [3] 10.2 km (24.5 kph) +120m
shoes: Kona Jake the Snake '14

Work to Balgowlah.
6 PM

Running (Mixed) 27:00 [3] 3.8 km (7:06 / km) +50m 6:40 / km
ahr:127 max:157 shoes: Inov-8 Road-X 255 (blue)

Stop start run through Ferndale park round to the Shinglers, don't know this trail very well, especially in this direction.
7 PM

Cycling (MTB) 48:30 [3] 13.6 km (16.8 kph) +280m
ahr:104 max:144 shoes: Orange P7

Chatswood > home.

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