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Training Log Archive: Brooner

In the 7 days ending Aug 28, 2017:

activity # timemileskm+mload
  Running (Road)3 2:06:11 14.57(8:39) 23.46(5:23) 787212.9
  Running (Mixed)2 58:43 6.17(9:31) 9.93(5:55) 51899.2
  S&C2 35:0028.0
  Orienteering1 30:11 3.75(8:03) 6.04(5:00) 10825 /30c83%63.3
  Running (Terrain)1 11:43 1.28(9:08) 2.06(5:41) 4616.4
  Total7 4:21:48 25.78 41.49 146025 /30c83%419.9
averages - sleep:15

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Monday Aug 28, 2017 #

1 PM

Running (Road) warm up/down 10:00 [3] 2.1 km (4:46 / km) +40m 4:21 / km
slept:7.5 shoes: NB Vazee

S&C warm up/down 20:00 [1]
slept:7.5

Sunday Aug 27, 2017 #

Event: Icebug NOL # 12
 
Event: 2017 Metro League #5 - St Ives (CANCELLED)
 
9 AM

Running (Mixed) warm up/down 8:42 intensity: (7 @1) + (33 @2) + (6:36 @3) + (1:26 @4) 1.32 km (6:36 / km) +21m 6:07 / km
ahr:141 max:165 shoes: Inov-8 X-Talon 190

Orienteering race 30:11 intensity: (5 @2) + (12 @3) + (7:05 @4) + (22:49 @5) *** 6.04 km (5:00 / km) +108m 4:35 / km
ahr:173 max:190 spiked:25/30c shoes: Inov-8 X-Talon 190

Great fun hit out and well worth the journey, interesting format and a really nice place to run. First loop was reasonably good aside from a poor, but safe, direction to #5 dropping 20s with being a bit hesitant into the circle.



Slight wobble to first control on second loop, distracted by other flag, and similar to last loop a bit hesitant down into to #13 (10s).



Was feeling like I was running well but heading out on the
final loop the pressure not to stuff it up meant I was a bit too hesitant and not flowing as well as before. The quick groups of controls helped knocking me out of my rhythm a bit, then on the leg to #25 I was slow through the green and untrusting of my direction, came out on the control but lost 40s in the process and it seems a few people went past me on this leg. Then lost another 10s around the circle of #26, caught by Tomas 4 minutes leaving the next one, but managed to hold him off to the finish (and Simon not far behind).



So a decent result, but as usual take off that minute of mistakes in the final section and it'd have been far better.
10 AM

Running (Terrain) warm up/down 11:43 intensity: (2 @1) + (24 @2) + (10:43 @3) + (34 @4) 2.06 km (5:41 / km) +46m 5:06 / km
ahr:137 max:157 shoes: Inov-8 X-Talon 190

Saturday Aug 26, 2017 #

12 PM

Running (Road) long 1:48:02 intensity: (18 @1) + (2:12 @2) + (41:07 @3) + (40:50 @4) + (23:35 @5) 19.82 km (5:27 / km) +680m 4:39 / km
ahr:157 max:193 (injured) shoes: Inov-8 Race Ultra 290 (red)

Cracking run exploring around Cooleman ridge & Mt Taylor, so nice to be able to run off tracks so much too. Tons of roos around and great views. Put in a couple of efforts, up Taylor and up Mt Arawang, was feeling good until the final climb up Cooleman hill when my hip started hurting so headed home from there.

Thursday Aug 24, 2017 #

6 PM

Running (Mixed) hills 50:01 intensity: (12 @1) + (15 @2) + (23:54 @3) + (8:54 @4) + (16:46 @5) 8.61 km (5:48 / km) +497m 4:30 / km
ahr:157 max:191 shoes: Inov-8 Race Ultra 290 (blue)

A solo hill session to try and get something from a shit week, had planned Badangi reps but light wasn't good enough, did some 5x stairs to balls point road (~52s each), then 5x reps up gas works rd & walumetta road.
7 PM

Running (Road) warm up/down 8:09 intensity: (3:33 @3) + (3:52 @4) + (44 @5) 1.54 km (5:18 / km) +67m 4:21 / km
ahr:156 max:172 shoes: Inov-8 Race Ultra 290 (blue)

Wednesday Aug 23, 2017 #

9 PM

S&C 15:00 [1]

Hip generally fine but work is a nightmare atm & prevented lunchtime and evening training opportunities.

Tuesday Aug 22, 2017 #

6 PM

Note
(injured)

Hip fine on waking, but an hour at desk in the morning aggravated it again. Added some height through cushions to my chair and it eased through the day. Almost enough to go training, but opted for beer & comedy instead.

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