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Training Log Archive: Brooner

In the 7 days ending Jan 14, 2019:

activity # timemileskm+mload
  Running (Mixed)10 5:12:42 26.73(11:42) 43.02(7:16) 672435.4
  S&C3 1:40:0080.0
  Orienteering2 1:30:00 12.06(7:28) 19.4(4:38) 419185.7
  Climbing1 1:00:0060.0
  Running (Road)2 31:30 3.22(9:47) 5.18(6:05) 2940.9
  Total16 9:54:12 42.0 67.6 1119802.0

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Monday Jan 14, 2019 #

12 PM

Running (Road) warm up/down 12:00 [3] 2.2 km (5:27 / km)
shoes: NB Vazee

1 PM

S&C 15:00 [1]

Roller time
6 PM

Running (Road) warm up/down 19:30 intensity: (55 @1) + (6:42 @2) + (11:53 @3) 2.98 km (6:32 / km) +29m 6:14 / km
ahr:123 max:150 shoes: NB Zante v3 (black)

Running (Mixed) intervals 26:00 intensity: (32 @2) + (6:30 @3) + (4:37 @4) + (14:21 @5) 4.85 km (5:21 / km) +5m 5:20 / km
ahr:166 max:193 shoes: NB Zante v3 (black)

Progressive-ish 8*~600m with NRG, around 70s rest. Started off conservatively and ramped it up while trying to keep it comfortable.
7 PM

Running (Mixed) warm up/down 26:07 intensity: (13 @1) + (1:00 @2) + (20:39 @3) + (4:14 @4) + (1 @5) 4.21 km (6:12 / km) +79m 5:40 / km
ahr:141 max:169 shoes: NB Zante v3 (black)

9 PM

S&C 30:00 [1]

Sunday Jan 13, 2019 #

Event: Central Coast Summer Series 7 - Bateau Bay (West)
 
9 AM

Running (Mixed) warm up/down 13:25 intensity: (15 @1) + (1:03 @2) + (12:04 @3) + (3 @4) 2.57 km (5:14 / km) +28m 4:57 / km
ahr:135 max:154 shoes: NB Vazee Urge (Black)

Over to the event, Legs feeling pretty tired.

Orienteering 44:48 intensity: (7 @1) + (7 @2) + (3:21 @3) + (18:05 @4) + (23:08 @5) 10.01 km (4:29 / km) +190m 4:05 / km
ahr:168 max:191 shoes: NB Vazee Urge (Black)

Good score course with lots of options, got all bar a couple of 10 pointers, lost a little time on an unnecessary bush bash so could have possibly grabbed one more. Pretty damn hot & humid by the end, left pretty wrecked by my 500m sprint for the final control.
10 AM

Running (Mixed) warm up/down 15:50 intensity: (6 @2) + (8:14 @3) + (7:05 @4) + (25 @5) 2.9 km (5:28 / km) +48m 5:03 / km
ahr:152 max:170 shoes: NB Vazee Urge (Black)

Saturday Jan 12, 2019 #

6 AM

Running (Mixed) 2:33:57 intensity: (15:37 @1) + (1:00:37 @2) + (56:37 @3) + (12:35 @4) + (8:31 @5) 15.66 km (9:50 / km) +208m 9:13 / km
ahr:126 max:186 shoes: Inov8 Trail Talon 250 (grey/re

Some rock hopping from Bateau Bay south to Forresters beach with Tol, then back along the rather nice trails along the top with a couple of tempo efforts. Fog rolled in for the last half hour or so which was cool.

Friday Jan 11, 2019 #

5 PM

Running (Mixed) 12:28 intensity: (21 @1) + (1:51 @2) + (10:16 @3) 2.32 km (5:22 / km) +38m 4:58 / km
ahr:133 max:153 shoes: NB Zante v3 (black)

Thursday Jan 10, 2019 #

8 AM

Running (Mixed) 11:43 intensity: (21 @2) + (8:31 @3) + (2:51 @4) 2.08 km (5:39 / km) +59m 4:56 / km
ahr:141 max:162 shoes: NB Vazee

12 PM

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

5 PM

Running (Mixed) 13:03 intensity: (10 @1) + (30 @2) + (12:23 @3) 2.5 km (5:13 / km) +40m 4:50 / km
ahr:133 max:151 shoes: NB Zante (blue)

Over to beer cartel to stock up for the next few months.
C • How did you carry the beer home? 3
6 PM

Climbing 1:00:00 [2]

Couple of hours climbing at st Leonards, good fun but much harder without climbing shoes.

Wednesday Jan 9, 2019 #

Event: Sydney Summer Series - Longueville
 
5 PM

Running (Mixed) warm up/down 18:23 intensity: (10 @1) + (3:22 @2) + (11:57 @3) + (1:55 @4) + (59 @5) 2.7 km (6:49 / km) +53m 6:12 / km
ahr:136 max:179 shoes: NB Vazee Urge (Black)

6 PM

Orienteering 45:12 intensity: (7 @2) + (19 @3) + (4:08 @4) + (40:38 @5) 9.39 km (4:49 / km) +229m 4:17 / km
ahr:178 max:195 shoes: NB Vazee Urge (Black)

Knowing from the general scores that it wasn't anywhere near clearable, went north & AC from the start dropping 10 & 21 with a plan to get everything else, then last minute decided to take 9 and ditch 4 to reduce climb & bush faff. Clean round the rest aside from looking a bit early for 26, then 30 which cost me about 30s getting in and out of it with map and fence confusion, so didn't quite have the time to sneak into 2 on the way to the finishing 13s over, pretty smashed by the end.
7 PM

Running (Mixed) 21:46 intensity: (5 @1) + (9 @2) + (14:39 @3) + (6:44 @4) + (9 @5) 3.23 km (6:44 / km) +114m 5:44 / km
ahr:147 max:170 shoes: NB Vazee Urge (Black)

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