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Training Log Archive: Brooner

In the 7 days ending Apr 2, 2017:

activity # timemileskm+mload
  Running (Mixed)3 4:29:40 24.48(11:01) 39.39(6:51) 1273448.0
  Cycling5 3:53:13 52.65(13.5/h) 84.73(21.8/h) 1434255.8
  Kayaking1 1:22:55 4.28(19:22) 6.89(12:02) 167.4
  Orienteering1 33:02 4.84(6:50) 7.78(4:15) 8068.3
  Running (Road)1 9:21 1.33(7:02) 2.14(4:23) 4916.1
  Total9 10:28:11 87.57(7:10) 140.93(4:27) 2837855.6

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MoTuWeThFrSaSu

Sunday Apr 2, 2017 #

Event: 2017 MetrO League #1 - UWS Penrith
 
8 AM

Cycling 26:17 [3] 10.5 km (24.0 kph) +110m
shoes: Kona Jake the Snake '14

10 AM

Running (Mixed) warm up/down 6:30 intensity: (6:29 @3) + (1 @4) 1.15 km (5:39 / km) +7m 5:29 / km
ahr:121 max:154 shoes: NB Zante (blue)

Orienteering race 33:02 intensity: (9 @2) + (28 @3) + (9:35 @4) + (22:50 @5) * 7.78 km (4:15 / km) +80m 4:02 / km
ahr:170 max:182 shoes: NB Zante (blue)

Not a lot to say about this, pretty straightforward XC course - was good through the buildings and just caught myself 10m across the open noticing the fence that caught everyone else out. Legs a bit heavy, but held up ok.
11 AM

Cycling 1:30:00 intensity: (30:22 @1) + (41:57 @2) + (17:41 @3) 34.81 km (23.2 kph) +386m
ahr:103 max:132 shoes: Kona Jake the Snake '14


Div 1 - Splits

Saturday Apr 1, 2017 #

7 AM

Running (Road) warm up/down 9:21 intensity: (8 @2) + (3:18 @3) + (4:06 @4) + (1:49 @5) 2.14 km (4:23 / km) +49m 3:56 / km
ahr:157 max:177 shoes: Inov-8 Race Ultra 290 (red)

Train sprint.
8 AM

Running (Mixed) long 3:15:41 intensity: (1:32:50 @3) + (50:11 @4) + (52:40 @5) 27.2 km (7:12 / km) +1105m 5:59 / km
ahr:155 max:193 shoes: Inov-8 Race Ultra 290 (red)

Berowra to Brooklyn, gave Nicole an hour's head start and caught her climbing up from Jerusalem bay. Got pretty hot and I was quite dehydrated by Cowan. Reclaimed my course record on the main climb & added a couple more - jogged the final firetrail section with her for the company (that or my legs were smashed). Followed by a swim, fish & chips, pretty good Saturday out.
C • I'm so glad i didn't come along 1

Thursday Mar 30, 2017 #

Event: Sydney Summer Series #26 & Final - Lane Cove
 
7 PM

Note
(injured)

Neck still pretty sore.

Wednesday Mar 29, 2017 #

6 AM

Kayaking 1:22:55 intensity: (1:18:59 @1) + (3:20 @2) + (36 @3) 6.89 km (12:02 / km) +1m 12:01 / km
ahr:86 max:144

Morning paddle on the kayak round Goat Island to not see the sunrise.
8 AM

Cycling 29:56 intensity: (8:20 @1) + (9:55 @2) + (11:41 @3) 7.71 km (15.5 kph) +315m
ahr:112 max:147 shoes: Kona Jake the Snake '14

6 PM

Note
(injured)

Neck/Shoulder seizing up, not sure if kayaking related (most likely) or sleeping funny.

Tuesday Mar 28, 2017 #

5 PM

Running (Mixed) intervals 1:07:29 intensity: (20:27 @2) + (21:37 @3) + (9:38 @4) + (15:47 @5) 11.05 km (6:07 / km) +162m 5:42 / km
ahr:135 max:185 shoes: NB Vazee

NRG speed session, taking it easy after yesterday's leg battering.

Cycling 27:00 intensity: (11:15 @1) + (12:17 @2) + (3:28 @3) 7.51 km (16.7 kph) +196m
ahr:104 max:139 shoes: Kona Jake the Snake '14

Monday Mar 27, 2017 #

5 PM

Cycling 1:00:00 intensity: (13:33 @1) + (17:52 @2) + (28:12 @3) + (23 @4) 24.2 km (24.2 kph) +426m
ahr:114 max:161 shoes: Kona Jake the Snake '14

To/from the Shingler's where Paula battered my quads & calves, and discovered my recent niggles are down to muscle imbalance from my December injury, right quad noticeable smaller than left.

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