Training Log Archive: BroonerIn the 7 days ending Mar 18, 2018:
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Sunday Mar 18, 2018 #
9 AM
adventuring (Canyoning) 4:12:56 11.0 km (23:00 / km) +428m 19:15 / km
ahr:82 max:126
Best place to be on a super hot day, fun wade and scramble down hat hill canyon, beaut of a lookout over the Grose for lunch at the end, then a big old slog out to finish.
Saturday Mar 17, 2018 #
9 AM
Running (Mixed) 4:08:19 33.83 km (7:20 / km) +1362m 6:07 / km
ahr:162 max:189 slept:6.0 shoes: Inov-8 Race Ultra 290 (red)
Wasn't feeling particularly enthused (or fresh after a good Friday night beer session) when the alarm went off, but dragged ourselves out to run to Brooklyn from Berowra. Gave Nicole a 30mins head start, and once I was running was feeling ok - caught her halfway up the climb up from Berowra waters.
Wanted to play with effort levels on the climbs today but after hitting the first one quite hard I was pretty tired on the next climb to Cowan, and by the time I was doing a couple of Jerusalem bay reps was absolutely toast, especially in 30°c temps, so the second part of the climb destroyed me. Want to do reps here once a month before NZ as the steep ups & downs seem pretty relevant, but maybe without 18km in the legs and in the heat of the day.
Perked up a bit after a breather atop the ridge, then plowed on for a much needed dip at Brooklyn dam, then onto a good feed at the pub.
Fluid: 2.5l w, 2l electrolyte, half a can of coke & an icy pole. Most for a long while.
Wanted to play with effort levels on the climbs today but after hitting the first one quite hard I was pretty tired on the next climb to Cowan, and by the time I was doing a couple of Jerusalem bay reps was absolutely toast, especially in 30°c temps, so the second part of the climb destroyed me. Want to do reps here once a month before NZ as the steep ups & downs seem pretty relevant, but maybe without 18km in the legs and in the heat of the day.
Perked up a bit after a breather atop the ridge, then plowed on for a much needed dip at Brooklyn dam, then onto a good feed at the pub.
Fluid: 2.5l w, 2l electrolyte, half a can of coke & an icy pole. Most for a long while.
Thursday Mar 15, 2018 #
12 PM
S&C (Pilates) 1:00:00 [1]
Some good loosening up of shoulders (and feet) with a spiky ball, much welcomed after weekend carrying bag.
Wednesday Mar 14, 2018 #
6 PM
Running (Mixed) hills 1:19:44 15.61 km (5:06 / km) +598m 4:17 / km
ahr:161 max:185 shoes: NB Vazee
NRG hills, once again similar pace to past couple of weeks but felt like hard work - was trying to stick to the verges to save the pounding a little. Did some extra hills & cruised the return with Nicole.
8 PM
Cycling 26:27 7.48 km (17.0 kph) +98m
ahr:94 max:139 shoes: Kona Jake the Snake '14
Monday Mar 12, 2018 #
7 AM
Running (Mixed) hills 1:15:00 10.2 km (7:21 / km) +513m 5:52 / km
ahr:153 max:185 shoes: Inov8 Trail Talon 275 (blue)
Morning blast up & down Jagungal before breakfast, bloody good hill to run up - starts steady then steep through the scrubby stuff, then opens up to a nice runnable gradient before a final scramble to the summit.
10 AM
Running (Mixed) (Fastpacking) 1:26:17 14.02 km (6:09 / km) +315m 5:32 / km
ahr:152 max:172 shoes: Inov8 Trail Talon 275 (blue)
Nice swift return to the car, gave Nicole a 10 minute headstart which took me the best part of 8km to reel in as she was motoring, kept a decent pace up until 10km then cruised home with her.