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Training Log Archive: Brooner

In the 7 days ending Feb 19, 2018:

activity # timemileskm+mload
  Running (Road)9 4:47:10 31.87(9:01) 51.28(5:36) 1094429.0
  Running (Mixed)2 3:12:07 18.15(10:35) 29.2(6:35) 690314.8
  S&C2 1:20:0064.0
  Orienteering2 1:01:36 7.61(8:06) 12.25(5:02) 333128.9
  Cycling2 50:49 9.63(11.4/h) 15.5(18.3/h) 18749.4
  Total14 11:11:42 67.25 108.24 2304986.1

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TuWeThFrSaSuMo

Monday Feb 19, 2018 #

1 PM

Running (Road) warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: NB Zante (blue)

S&C 20:00 [1]

6 PM

Running (Road) intervals 56:21 intensity: (7:48 @2) + (24:42 @3) + (7:27 @4) + (16:24 @5) 10.07 km (5:36 / km) +121m 5:17 / km
ahr:143 max:192 shoes: NB Vazee Urge (Black)

10 * ~550m laps at Narremburn with NRG. First speedwork for ages (trying to stay clear atm, building base instead) so tried to keep it relaxed. Had a good pacer for first 5 and went for a progression from 3:38 to 3:24 pace, and then I took over and dropped it a bit more to 3:20, but he skipped the last two and I backed off.

Calves a bit tight afterwards.
7 PM

Cycling 24:58 intensity: (11:16 @1) + (10:34 @2) + (3:08 @3) 7.49 km (18.0 kph) +100m
ahr:103 max:139 shoes: Kona Jake the Snake '14

Sunday Feb 18, 2018 #

Event: 2018 Sydney Sprint Series - Sydney University
 
5 PM

Running (Mixed) warm up/down 18:11 intensity: (41 @1) + (2:57 @2) + (14:33 @3) 3.0 km (6:04 / km) +60m 5:31 / km
ahr:129 max:149 shoes: Inov-8 Road X Treme 178

6 PM

Orienteering race 17:36 intensity: (6 @1) + (5 @2) + (35 @3) + (11:16 @4) + (5:34 @5) 3.44 km (5:07 / km) +69m 4:39 / km
ahr:164 max:175 shoes: Inov-8 Road X Treme 178

Sydney uni sprint, quite a straightforward course but fell foul of just going off area knowledge rather than actively choosing the best route so missed a few optimum choices. Poor flow in the circle a couple of times too.

Not feeling particularly quick, and never felt like I got near top gear which the HR confirms.

Running (Road) warm up/down 9:39 intensity: (5 @1) + (16 @2) + (9:18 @3) 1.71 km (5:39 / km) +20m 5:21 / km
ahr:129 max:146 shoes: Inov-8 Road X Treme 178

Saturday Feb 17, 2018 #

7 AM

Running (Mixed) long 2:53:56 intensity: (1:14:45 @3) + (1:19:45 @4) + (19:26 @5) 26.21 km (6:38 / km) +630m 5:56 / km
ahr:154 max:180 shoes: Inov8 Trail Talon 275 (blue)

Lindfield to Narrabeen, via some nice new trails and some old faves. Good motivation chasing (and catching) mountain bikers up hills, but first time I've run solo for a while and hard work.

Planned to do the o but left a bit late and was a bit hot and knackered by the time I hit the lagoon - probably didn't eat enough, banana for brekkie then a couple of cereal bars. Trying tailwind (ok), plus a SIS gel (citrus, horrible).

Thursday Feb 15, 2018 #

8 AM

Running (Road) 16:38 intensity: (13 @1) + (1:19 @2) + (14:27 @3) + (39 @4) 2.97 km (5:36 / km) +133m 4:35 / km
ahr:136 max:159 shoes: NB Vazee Urge (Black)

12 PM

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

Lunchtime Pilates near work, strange class in comparison to what I've done before in terms of exercises, but interested to see how it progresses - plus if I can make a few sessions a month in otherwise dead time I'll be happy.
5 PM

Running (Road) 8:52 intensity: (3 @1) + (26 @2) + (8:16 @3) + (7 @4) 1.9 km (4:40 / km) +29m 4:20 / km
ahr:138 max:154 shoes: NB Vazee Urge (Black)

Running (Road) 1:32:41 intensity: (12:02 @2) + (1:20:39 @3) 15.88 km (5:50 / km) +221m 5:27 / km
ahr:128 max:152 shoes: NB Vazee Urge (Black)

Brewery run with the boys, more brewery than run but a lot of fun until the beers got shit in the city and we ran around some closed places. Friday was a bit of a struggle until I cracked out the Irn Bru.

Wednesday Feb 14, 2018 #

8 AM

Running (Road) 14:18 intensity: (35 @2) + (13:06 @3) + (37 @4) 2.7 km (5:18 / km) +127m 4:17 / km
ahr:136 max:158 shoes: NB Vazee Urge (Black)

6 PM

Running (Road) warm up/down 5:16 intensity: (3:10 @3) + (2:06 @4) 1.17 km (4:31 / km) +29m 4:01 / km
ahr:148 max:167 shoes: NB Vazee Urge (Black)

Orienteering 44:00 intensity: (7 @2) + (28 @3) + (2:14 @4) + (41:11 @5) 8.81 km (5:00 / km) +264m 4:21 / km
ahr:181 max:194 shoes: NB Vazee Urge (Black)

Bit of flag chasing for novelty, thankfully had a look at the map in advance as I only arrived with a few mins to spare. Happy with AC route but wasn't really switched on, ran past a few in the circle and went awol 10-11 - was chasing James not really thinking then got confused with which road I was on thinking I was further along than I was.

Legs started to tire in the second half, and got caught out with locked gates at 18, so ended up ditching 13 & 27 at the end, plus 5 earlier in the course.
10 PM

Running (Road) warm up/down 16:52 intensity: (13 @2) + (16:01 @3) + (38 @4) 2.7 km (6:15 / km) +25m 5:59 / km
ahr:139 max:161 shoes: NB Vazee Urge (Black)

Run home from CQ full of ribs & beer.

Tuesday Feb 13, 2018 #

6 PM

Running (Road) hills 51:33 intensity: (1:45 @1) + (2:36 @2) + (15:56 @3) + (11:05 @4) + (20:11 @5) 9.69 km (5:19 / km) +391m 4:26 / km
ahr:157 max:193 shoes: NB Vazee Urge (Black)

Near solo NRG hills with everyone recovering from Tarrawera, bit of a stitch and generally a massive strugglefest but ground it out.
7 PM

Cycling 25:51 intensity: (10:16 @1) + (11:26 @2) + (4:09 @3) 8.0 km (18.6 kph) +87m
ahr:95 max:132 shoes: Orange P7

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