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Training Log Archive: Brooner

In the 7 days ending Jan 28, 2017:

activity # timemileskm+mload
  Running (Mixed)3 5:06:35 30.87 49.69 1638570.2
  Cycling5 3:46:38 55.53(14.7/h) 89.37(23.7/h) 1391329.9
  Running (Road)7 1:58:02 14.67(8:03) 23.61(5:00) 690211.6
  S&C2 1:15:0060.0
  Orienteering2 55:46 7.58(7:22) 12.19(4:34) 165131.8
  Total16 13:02:01 108.66 174.87 38841303.5
averages - sleep:6.3

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SuMoTuWeThFrSa

Saturday Jan 28, 2017 #

6 AM

Running (Road) warm up/down 10:25 [3] 2.2 km (4:44 / km) +70m 4:05 / km
ahr:151 max:172 slept:5.0 shoes: Inov-8 Race Ultra 290 (blue)

7 AM

Running (Mixed) 3:05:04 intensity: (1:06:49 @3) + (53:24 @4) + (1:04:51 @5) 31.0 km (5:58 / km) +1326m 4:55 / km
ahr:157 max:183 shoes: Inov-8 Race Ultra 290 (blue)

Cracking morning out on the 6ft track with NRG, Coxs river return for me while the bulk did the whole thing.

Pushed Nellies Glen descent reasonably hard without anyone around, but rolled my right ankle once hitting the less technical stuff, 2km in! Tape saved serious damage, but was fine after a couple of km. Bit of a fartlek from here as I cruised the firetrail with company but pushed hills and singletrack solo. Good dook in Coxs to cool down.

Was on my own coming back and pushed along reasonably until the wheels started coming off up Nellies Glen, heat had ramped up & a couple of stream dooks were needed, also Iost the trail but found the impressive Bonnie Doon Waterfalls.

Only a banana for breakfast (kitchen closed), gel at halfway, then a few shotbloks, a clifbar and another gel to see me home. 1.5l water & .5l electrolytes - needed more.
C • NRG sessions 8
11 AM

Running (Road) warm up/down 14:28 intensity: (11:57 @3) + (2:31 @4) 2.51 km (5:46 / km) +38m 5:22 / km
ahr:148 max:160 shoes: Inov-8 Race Ultra 290 (blue)

Crawl back to Katoomba.

Friday Jan 27, 2017 #

8 AM

Running (Road) 13:10 [3] 2.6 km (5:04 / km) +30m 4:47 / km
ahr:135 max:158 slept:7.0 shoes: NB Vazee

Part commute.
10 PM

S&C 15:00 [1]

Thursday Jan 26, 2017 #

7 AM

Running (Road) warm up/down 10:14 intensity: (7:48 @3) + (2:26 @4) 2.07 km (4:56 / km) +86m 4:05 / km
ahr:146 max:161 slept:6.0 shoes: Inov-8 Race Ultra 290 (red)

8 AM

Running (Mixed) long 1:51:31 intensity: (4:31 @2) + (1:42:36 @3) + (4:24 @4) 18.69 km (5:58 / km) +312m 5:30 / km
ahr:139 max:158 shoes: Inov-8 Race Ultra 290 (red)

La Perouse to Coogee with Bart a cracking way to spend Invasion day, new trails for me to Malabar headland which I last visited running over 5 years ago. Great mix of sandy trails, boardwalk, clifftops, golf courses and beaches.

Minimal drinking & one banana paddle pop, but it wasn't too hot out.

Wednesday Jan 25, 2017 #

Event: Sydney Summer Series #17 - Lilyfield
 
6 PM

Cycling warm up/down 23:35 intensity: (10:34 @2) + (13:01 @3) 9.87 km (25.1 kph) +204m
ahr:119 max:153 shoes: Kona Jake the Snake '14

Orienteering race 41:24 intensity: (1 @1) + (10 @2) + (57 @3) + (10:45 @4) + (29:31 @5) 9.39 km (4:25 / km) +130m 4:07 / km
ahr:172 max:187 shoes: NB Vazee

Finally a decent summer series run, decent route on <5mins planning, quite often I have a good route but hindsight has shown the reverse to be better, so did that instead this time - think hitting the hills later for once worked as my legs had warmed up.

Could have been a bit quicker with a few micro routechoices and slightly forgetting the plan in the middle, plus 20s searching for 22.
7 PM

Cycling warm up/down 14:38 intensity: (1:24 @1) + (6:28 @2) + (6:46 @3) 4.76 km (19.5 kph) +63m
ahr:98 max:145 shoes: Kona Jake the Snake '14

Via the Welcome hotel to rehydrate.

Tuesday Jan 24, 2017 #

6 PM

Running (Road) warm up/down 7:08 intensity: (4:18 @2) + (2:40 @3) + (10 @4) 1.03 km (6:54 / km) +17m 6:22 / km
ahr:114 max:156 shoes: NB Vazee

Running (Road) hills 35:58 intensity: (8:01 @3) + (9:42 @4) + (18:15 @5) 8.0 km (4:30 / km) +331m 3:44 / km
ahr:165 max:185

NRG hills, pissing it down for the first ten minutes.
7 PM

Running (Road) warm up/down 20:39 intensity: (15:25 @3) + (5:14 @4) 4.0 km (5:09 / km) +118m 4:30 / km
ahr:141 max:165 shoes: NB Vazee

Cycling 30:09 intensity: (16:59 @2) + (13:10 @3) 12.01 km (23.9 kph) +193m
ahr:110 max:142 shoes: Kona Jake the Snake '14

Sunday Jan 22, 2017 #

Event: Sydney Sprint Series #3 - Mona Vale Public School
 
9 AM

Running (Road) warm up/down 6:00 [3] 1.2 km (5:00 / km)
slept:7.0 shoes: NB Zante (blue)

10 AM

S&C (Pilates) 1:00:00 [1]

12 PM

Cycling 1:24:25 intensity: (29:57 @2) + (54:05 @3) + (23 @4) 32.72 km (23.3 kph) +463m
ahr:122 max:154 shoes: Kona Jake the Snake '14

Up to Mona Vale for a beer and swim.
4 PM

Running (Mixed) warm up/down 10:00 [3]
shoes: Inov-8 Road X Treme 178

5 PM

Orienteering race 14:22 intensity: (1 @2) + (15 @3) + (1:43 @4) + (12:23 @5) 2.81 km (5:07 / km) +35m 4:49 / km
ahr:175 max:187 shoes: Inov-8 Road X Treme 178

Scrappy race, lots of hesitations to read the map and in the circles cost me quite a bit of time, but race was over with a big banana to the 3rd control by leaving 2 in the wrong direction - this was enough to have my "30 second" (more like 23 second) man Toby on my shoulder and my legs didn't have the fight from about halfway. Didn't get much chance to plan ahead so leaving direction was often a problem, also the weird course numbering wasn't the most helpful. Really fun area though, there must be tons of ones just as good across Sydney.

Cycling 1:13:51 intensity: (16:20 @2) + (56:42 @3) + (49 @4) 30.01 km (24.4 kph) +467m
ahr:131 max:155 shoes: Kona Jake the Snake '14


Sprint #3 - Splits

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