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Training Log Archive: Brooner

In the 7 days ending Nov 26, 2018:

activity # timemileskm+mload
  Orienteering4 9:07:28 38.79(14:07) 62.42(8:46) 2079856.5
  Cycling4 2:23:50 27.22(11.4/h) 43.8(18.3/h) 712156.2
  S&C2 1:40:0080.0
  Running (Road)2 1:08:39 7.66(8:58) 12.32(5:34) 414117.5
  Running (Mixed)4 53:50 5.9(9:07) 9.5(5:40) 17176.1
  Total14 15:13:47 79.56 128.04 33751286.4

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Monday Nov 26, 2018 #

12 PM

Running (Mixed) 20:36 intensity: (29 @1) + (2:52 @2) + (17:15 @3) 3.62 km (5:41 / km) +52m 5:18 / km
ahr:129 max:147 shoes: NB Zante (blue)

Easy st Leonard's sun run & stretch.
6 PM

Cycling 29:51 intensity: (14:41 @1) + (10:25 @2) + (4:45 @3) 10.28 km (20.7 kph) +173m
ahr:100 max:132

Sunday Nov 25, 2018 #

Event: Socialgaine
 
9 AM

Orienteering long (Rogaining) 7:52:04 intensity: (5:28 @1) + (27:51 @2) + (5:00:12 @3) + (2:18:31 @4) + (2 @5) 48.78 km (9:41 / km) +1721m 8:14 / km
ahr:145 max:169 shoes: Inov8 Trail Talon 275 (blue)

Berowra 8hr socialgaine with Bart & Mounty.

Left route planning to the others and it looked like a decent option, east to cowan creek then round the loop to Mt Kuring-Gai, down to Berowra creek and work our way north, ideally grabbing the train to cowan after 4 hours and back from there.

First hour was fine, Mounty powering off down the Berowra track and us trying to hold back - so much for an easy start - then wet feet (& the rest) wading to the first control in Waratah bay. Slight miss looking too early for 73 was the only problem early on (and not reading the map for 71). From 39 north Calna creek was flooded with the high tide, slow going and plenty knee deep wading. Never seen anything like it on these trails which kept it interesting.

Bart struggling from 61 so had a couple of decent rests there & at 46 and reassessed plans as we weren't going to hit the train, so looped in a few more street controls before a sausage and beer stop through the Hash House, then onto the train to Cowan with less than 3 hours to go - plenty time for the 90min run back! Ha.

Icy pole stop there then back to flag chasing, with a couple more mistakes - missed the track to 51, and missed 70 which was lacking a kite - I did a big down and back up the hill to be sure we were at the right spot before it was seen. To 31 was slow going, GNW is brutal on tired legs - no respite.

Back to more fun to 41 which was cracking singletrack then we opted to head for home, via 21, 11, 44 & 34 - abandoning a fair few controls in our haste to the Hash House with a road slog back.

Glad to finish feeling pretty comfortable, legs seem to have retained climbing strength from June reasonably well I think. Ate well for first half or so, but didn't really feel like much in the second half which could have punished me - need more savoury food on these as I was over cereal bars swiftly, so returned carrying plenty of food as usual.

In hindsight, the Cowan controls were a waste of time for their value, would have been better to stick to the GNW north to the ferry and then sweep the streets back to the HH. Alas, fun day out, with good craic & new trails along the way.

Saturday Nov 24, 2018 #

Event: SOS (Northside)
 
10 AM

Running (Mixed) warm up/down 8:08 intensity: (6 @1) + (19 @2) + (5:01 @3) + (2:42 @4) 1.42 km (5:44 / km) +25m 5:16 / km
ahr:142 max:164 shoes: NB Vazee Urge (Black)

Orienteering 17:45 intensity: (18 @2) + (38 @3) + (6:34 @4) + (10:15 @5) 2.86 km (6:13 / km) +52m 5:42 / km
ahr:167 max:181 shoes: NB Vazee Urge (Black)

Knox sprint - took a wee while to get some flow but never really found much, hesitant with decisions. More repetitive than last year coming through the same area multiple times, and knowing the area helps greatly, so not quite as much fun as the first time.
11 AM

Orienteering 16:30 intensity: (7 @2) + (16 @3) + (3:25 @4) + (12:42 @5) 3.03 km (5:27 / km) +70m 4:53 / km
ahr:170 max:179 shoes: NB Vazee Urge (Black)

Round 2 - much better flow but again, area knowledge helped greatly with that. One 20s mistake where I switched off and got ahead of myself, off running a turn.

Cycling 1:19:28 intensity: (33:56 @1) + (23:31 @2) + (22:01 @3) 23.34 km (17.6 kph) +396m
ahr:106 max:148 shoes: Kona Jake the Snake '14

Friday Nov 23, 2018 #

8 AM

Running (Mixed) 14:18 intensity: (10 @1) + (28 @2) + (10:03 @3) + (3:37 @4) 2.62 km (5:28 / km) +69m 4:50 / km
ahr:143 max:158 shoes: NB Vazee

Thursday Nov 22, 2018 #

12 PM

S&C (Pilates) 55:00 [1]

Wednesday Nov 21, 2018 #

Event: SSS#8 Chatswood High School, Eddy Road
 
5 PM

Cycling 16:24 intensity: (45 @1) + (4:14 @2) + (11:02 @3) + (23 @4) 5.27 km (19.3 kph) +76m
ahr:129 max:158 shoes: Kona Jake the Snake '14

6 PM

Orienteering 41:09 intensity: (8 @1) + (8 @2) + (2:21 @3) + (9:33 @4) + (28:59 @5) 7.76 km (5:18 / km) +236m 4:36 / km
ahr:171 max:189 shoes: NB Vazee Urge (Black)

Legs were tired on the bike and didn't feel much better running, so undercooked this greatly in my planning and came back well under time. Not the most optimum route, seem to have done more climb than most.

Skipped 11 late on which was easily a 3 min control, and was at 15 with 5 mins to go so could have got 27 but couldn't be bothered. Ah well.
7 PM

Cycling 18:07 intensity: (1:07 @2) + (17:00 @3) 4.91 km (16.3 kph) +67m
ahr:124 max:153 shoes: Kona Jake the Snake '14

Tuesday Nov 20, 2018 #

8 AM

Running (Road) 11:13 intensity: (5 @1) + (11 @2) + (6:43 @3) + (4:14 @4) 2.03 km (5:32 / km) +57m 4:51 / km
ahr:149 max:167 shoes: NB Zante v3 (black)

1 PM

S&C (Yoga) 45:00 [1]

6 PM

Running (Road) warm up/down 7:43 intensity: (4 @1) + (54 @2) + (6:45 @3) 1.12 km (6:54 / km) +18m 6:22 / km
ahr:130 max:152 shoes: NB Zante v3 (black)

Running (Road) hills 49:43 intensity: (2 @1) + (41 @2) + (16:39 @3) + (13:18 @4) + (19:03 @5) 9.18 km (5:25 / km) +338m 4:34 / km
ahr:159 max:186 shoes: NB Zante v3 (black)

NRG hills, cruisy effort, solo after the first couple.
7 PM

Running (Mixed) warm up/down 10:48 intensity: (1 @1) + (20 @2) + (9:43 @3) + (44 @4) 1.84 km (5:52 / km) +25m 5:30 / km
ahr:138 max:159 shoes: NB Zante v3 (black)

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