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Training Log Archive: Brooner

In the 7 days ending Jan 20, 2019:

activity # timemileskm+mload
  Running (Mixed)6 6:42:26 37.21(10:49) 59.89(6:43) 1439628.9
  S&C3 1:45:0096.0
  Running (Road)5 1:02:37 6.9(9:05) 11.1(5:38) 16787.4
  Orienteering1 39:55 5.5(7:15) 8.85(4:31) 18087.4
  Total13 10:09:58 49.61 79.84 1786899.7
averages - sleep:7

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MoTuWeThFrSaSu

Sunday Jan 20, 2019 #

11 AM

Running (Mixed) 1:00:40 intensity: (7:30 @2) + (50:50 @3) + (2:20 @4) 8.43 km (7:12 / km) +240m 6:18 / km
ahr:132 max:168 shoes: NB Vazee

Easy shakeout on the local trails towards Riverview and back via an 8 pack of icy poles.

Saturday Jan 19, 2019 #

7 AM

Running (Mixed) long 3:46:44 intensity: (1:52:24 @3) + (1:42:14 @4) + (12:06 @5) 33.22 km (6:50 / km) +923m 6:00 / km
ahr:153 max:175 slept:7.0 shoes: Inov-8 Race Ultra 290 (ltb)

Probably a theme of the next few month's training is just heading out the door onto the GNW and seeing how far we go, but today had Hornsby in mind as a sensible distance and the temps ended up being ok.

Good first couple of hours aside from wet feet early on at the lane cove pins, second half more of a struggle - hotter, tougher trails, stupid bush bash up a hillside losing the track. Really don't know that section from Thornleigh to Fishponds, and not sure I've even done it in this direction before.

1.5l water, 1.7l electrolyte, not a lot of food (mouthful trail mix, handful lollies, one cereal bar, couple of shot bloks)
1 PM

Running (Mixed) 8:56 intensity: (9 @1) + (53 @2) + (6:35 @3) + (1:19 @4) 1.3 km (6:52 / km) +22m 6:20 / km
ahr:137 max:160

Friday Jan 18, 2019 #

8 AM

Running (Road) 11:31 intensity: (4 @1) + (20 @2) + (6:44 @3) + (4:23 @4) 2.08 km (5:32 / km) +65m 4:47 / km
ahr:146 max:163 shoes: Inov8 Trail Talon 275 (blue)

5 PM

Running (Mixed) 53:59 intensity: (21 @1) + (3:25 @2) + (39:41 @3) + (10:32 @4) 7.88 km (6:51 / km) +170m 6:11 / km
ahr:141 max:167 shoes: NB Vazee

Microadventures foiled by park closures and fire bans, so headed home via Greenwich baths for a much needed dip and sunset dinner. Legs feeling pretty tired.

Thursday Jan 17, 2019 #

12 PM

S&C (Pilates) 1:00:00 [2]

Wednesday Jan 16, 2019 #

Event: 28th Sydney Summer Series "Map-running Sydney" - Manly
 
8 AM

Running (Road) 11:36 intensity: (1 @1) + (18 @2) + (7:26 @3) + (3:51 @4) 2.04 km (5:41 / km) +58m 4:59 / km
ahr:145 max:163 shoes: NB Vazee Urge (Black)

6 PM

Running (Road) warm up/down 8:00 [3] 1.8 km (4:27 / km) +15m 4:16 / km
shoes: NB Vazee Urge (Black)

Sprint from the bus to the event, paying up as they yelled that starts were closing in a minute...

Orienteering race 39:55 intensity: (1 @2) + (15 @3) + (35 @4) + (39:04 @5) 8.85 km (4:31 / km) +180m 4:06 / km
ahr:185 max:194 shoes: NB Vazee Urge (Black)

Manly SSS, pretty dull course with little to think about other than making sure you didn't forget any controls, though there were a few small variations in routes. Went AC and ran pretty hard but started to fade in the last few km. Lost a little time on the way to 30 and in the circle at 18 but generally clean. Smashed afterwards, but the dip in the sea was wonderful.

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]

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