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Training Log Archive: Brooner

In the 7 days ending Mar 12, 2017:

activity # timemileskm+mload
  Orienteering3 2:48:57 14.58(11:35) 23.47(7:12) 65321.0
  Running (Road)2 1:12:19 9.5(7:37) 15.28(4:44) 442112.9
  Running (Mixed)2 47:13 6.09(7:45) 9.8(4:49) 22391.9
  Running (Terrain)2 14:19 1.48(9:39) 2.39(6:00) 522.0
  Total9 5:02:48 31.65(9:34) 50.94(5:57) 736547.8
averages - sleep:7

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MoTuWeThFrSaSu

Sunday Mar 12, 2017 #

8 AM

Running (Terrain) warm up/down 6:48 intensity: (4:09 @3) + (2:39 @4) 1.05 km (6:28 / km) +2m 6:25 / km
ahr:143 max:160 shoes: Inov-8 Trailroc 255

9 AM

Orienteering race 1:28:00 intensity: (16 @2) + (6:26 @3) + (37:13 @4) + (44:05 @5) 13.73 km (6:25 / km) +27m 6:21 / km
ahr:168 max:186 shoes: Inov-8 Trailroc 255

10 AM

Running (Mixed) warm up/down 3:58 [3] 0.52 km (7:37 / km)
shoes: Inov-8 Trailroc 255

Saturday Mar 11, 2017 #

Event: NOL 2017 Round 1, race 1 - Middle Distance Pittwater / NOL 2017
 
10 AM

Orienteering 34:34 intensity: (24 @1) + (4:10 @2) + (27:14 @3) + (2:46 @4) 3.39 km (10:11 / km) +12m 10:01 / km
ahr:136 max:158 shoes: Inov-8 Trailroc 255

Warm up map and trying to get into the terrain & mapping, probably not that useful as map was rubbish but did lead to sensible approach to afternoon race.
11 AM

Running (Terrain) warm up/down 7:31 intensity: (1 @1) + (32 @2) + (4:09 @3) + (2:49 @4) 1.34 km (5:37 / km) +4m 5:33 / km
ahr:147 max:164 shoes: Inov-8 Trailroc 255

12 PM

Orienteering race 46:23 intensity: (7 @2) + (10 @3) + (4:06 @4) + (42:00 @5) 6.34 km (7:19 / km) +27m 7:10 / km
ahr:180 max:194 shoes: Inov-8 Trailroc 255

Friday Mar 10, 2017 #

7 AM

Running (Road) 37:49 intensity: (24:22 @3) + (10:50 @4) + (2:37 @5) 7.92 km (4:47 / km) +283m 4:03 / km
ahr:149 max:176 shoes: NB Vazee

Into work via Alfred st/St Leonard's park route.

Wednesday Mar 8, 2017 #

Event: Sydney Summer Series #23 - St Ives
 

Tuesday Mar 7, 2017 #

7 AM

Running (Road) 34:30 intensity: (21:25 @3) + (13:05 @4) 7.37 km (4:41 / km) +160m 4:14 / km
ahr:147 max:167 shoes: NB Vazee

Home to Redfern, Strathfield loop to pickup ultrasound films, north sydney to work.

Monday Mar 6, 2017 #

5 PM

Running (Mixed) tempo 43:15 intensity: (2:07 @3) + (17:49 @4) + (23:19 @5) 9.28 km (4:40 / km) +223m 4:10 / km
ahr:168 max:184 slept:7.0 shoes: NB Vazee

Spit to manly after work, keeping the pace reasonably high without completely flogging myself, got a good tow round the last few road km by a guy who started pushing when I got on his shoulder.

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