Training Log Archive: BroonerIn the 7 days ending Feb 25, 2018:
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Saturday Feb 24, 2018 #
5 AM
Running (Mixed) 2:50:12 29.45 km (5:47 / km) +774m 5:06 / km
ahr:157 max:188 shoes: Inov8 Trail Talon 275 (blue)
Early long run, had planned two creeks track to meet up with the NRG run but rail replacement bus driver decided not to leave on time, or take the sensible route to Chatswood (took lane cove tunnel by mistake) so I started 15 mins late and had to resort to the street route instead. Just as well, as I was a bit slower on trails in the dark & I'd already had my fill of gigantic spider's webs across the trail before even reaching Lindfield oval.
NRG run went over Roseville bridge then up round Carroll creek, over to Forestville oval, round to Seaforth oval then back via bluff & magazine tracks. Solo for the last 2/3rds.
Struggling after Seaforth, maybe lack of food (banana breakfast, a few chips at drinks stop), but picked up a little after the magazine track, a gel, and catching the 16km runners.
NRG run went over Roseville bridge then up round Carroll creek, over to Forestville oval, round to Seaforth oval then back via bluff & magazine tracks. Solo for the last 2/3rds.
Struggling after Seaforth, maybe lack of food (banana breakfast, a few chips at drinks stop), but picked up a little after the magazine track, a gel, and catching the 16km runners.
Thursday Feb 22, 2018 #
7 AM
Cycling 43:25 [3] 12.69 km (17.5 kph) +240m
12 PM
S&C (Pilates) 1:00:00 [1]
Wednesday Feb 21, 2018 #
5 PM
Cycling 9:30 3.92 km (24.8 kph) +95m
ahr:130 max:158
Orienteering 48:41 9.27 km (5:15 / km) +323m 4:28 / km
ahr:174 max:193 shoes: NB Vazee Urge (Black)
Fun blast around middle cove & surrounding streets on some trails I've not run before, initially was aiming for the lot but wasn't running quickly enough for that - shoulda skipped 7 given this, lost a fair few mins at the end waiting for road crossings too.
Cycling 13:06 4.54 km (20.8 kph) +113m
ahr:151 max:177
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 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.
Calves a bit tight afterwards.
7 PM
Cycling 24:58 7.49 km (18.0 kph) +100m
ahr:103 max:139 shoes: Kona Jake the Snake '14