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Training Log Archive: Brooner

In the 7 days ending Jan 31, 2019:

activity # timemileskm+mload
  Running (Mixed)5 6:28:45 34.78(11:11) 55.97(6:57) 1417612.6
  Mountain Biking5 4:21:11 29.29(6.7/h) 47.13(10.8/h) 895348.1
  Cycling2 58:39 11.98(12.3/h) 19.28(19.7/h) 38682.0
  Hiking3 41:56 1.36(30:51) 2.19(19:10) 23352.0
  Orienteering1 36:04 3.96(9:06) 6.38(5:39) 15979.0
  Running (Road)1 10:41 1.24(8:36) 2.0(5:21) 6314.7
  Total15 13:17:16 82.61(9:39) 132.95(6:00) 31531188.4

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Thursday Jan 31, 2019 #

8 AM

Running (Road) 10:41 intensity: (14 @1) + (1:19 @2) + (8:12 @3) + (56 @4) 2.0 km (5:21 / km) +63m 4:37 / km
ahr:137 max:155 shoes: NB Vazee

6 PM

Running (Mixed) 1:08:59 intensity: (5:55 @2) + (43:05 @3) + (16:03 @4) + (3:56 @5) 12.94 km (5:20 / km) +381m 4:39 / km
ahr:139 max:179 shoes: NB Zante (blue)

NRG run with the cool change beating us up with dust storms during our warm up, round local trails where we just avoided branches coming down, and streets where there were powerlines sparking above us.
8 PM

Running (Mixed) warm up/down 8:43 intensity: (12 @1) + (9 @2) + (6:08 @3) + (2:14 @4) 1.7 km (5:07 / km) +18m 4:51 / km
ahr:143 max:164 shoes: NB Zante (blue)

Wednesday Jan 30, 2019 #

Event: SSS#18 and 4th Anniversary Cup. Scout Hall, John Miller Street, Ryde
 
5 PM

Cycling 28:07 intensity: (34 @1) + (5:03 @2) + (16:53 @3) + (5:37 @4) 10.32 km (22.0 kph) +176m
ahr:136 max:167

6 PM

Orienteering race 36:04 intensity: (6 @2) + (9 @3) + (9 @4) + (35:40 @5) 6.38 km (5:39 / km) +159m 5:02 / km
ahr:181 max:191 shoes: Inov8 Trail Talon 275 (blue)

Anniversary cup mass start

Usual madness start and I struggled to get into the map so headed off on the left hand route and followed Ewan bashing through to the lower track, though should have followed the open round and joined the track further down. Got behind James going into 1 and took a wrong turn on the way to 2 so bush bashed across, lost quite a bit of time here but a similar amount to going back round the track which Toby did.

Straightforward round the next loop but slow along the track to six so Toby caught back, but we got ahead of James with the stream jumping route to 7 & 8. Toby on my heels to 11 where I missed seeing the control and ran past it, so he got away to 12 and I thought it was all over, but saw him leaving 13 in the wrong direction so pushed hard to the finish to take 3rd, but a long way down from Ewan & Grant.
7 PM

Cycling 30:32 [3] 8.96 km (17.6 kph) +210m
ahr:113 max:144 shoes: Kona Jake the Snake '14

Tuesday Jan 29, 2019 #

8 AM

Running (Mixed) 11:42 intensity: (9 @1) + (1:28 @2) + (9:52 @3) + (13 @4) 2.04 km (5:44 / km) +58m 5:01 / km
ahr:134 max:156

Monday Jan 28, 2019 #

10 AM

Running (Mixed) 40:40 intensity: (7:58 @2) + (31:33 @3) + (1:09 @4) 5.21 km (7:48 / km) +154m 6:48 / km
ahr:130 max:159 shoes: Inov-8 Race Ultra 290 (ltb)

Sweaty shakeout on the local trails, had intended to do a hill session but legs were tired so will save that. Lots of branches and debris down along the trail south of Gore creek, not sure when that'd be from.

Sunday Jan 27, 2019 #

7 AM

Hiking 14:17 intensity: (18 @1) + (6:47 @2) + (7:12 @3) 0.74 km (19:17 / km) +85m 12:16 / km
ahr:122 max:144

Mountain Biking 37:14 intensity: (10:51 @2) + (26:23 @3) 8.62 km (13.9 kph) +241m
ahr:126 max:152 shoes: Orange P7

Ride out to Heathcote, skipping most of the main road this time.
9 AM

Mountain Biking 1:31:51 intensity: (10:28 @1) + (28:30 @2) + (52:15 @3) + (38 @4) 13.45 km (8.8 kph) +200m
ahr:117 max:156 shoes: Orange P7

Fun MTB blast around Loftus with Brad on a load of single track I'd not been on before. A few minutes in, having just told him how I got a puncture the last time I'd been here on my CX, I proceeded to get a puncture... I think I've punctured half the times I've been here now.

Had fun after that though it was stupidly hot and I was massively lacking confidence, only one minor stack though I bailed on quite a few of the more techy sections.

Saturday Jan 26, 2019 #

7 AM

Hiking warm up/down 11:46 intensity: (6 @2) + (8:57 @3) + (2:43 @4) 0.67 km (17:38 / km) +85m 10:46 / km
ahr:140 max:157 shoes: Inov8 Trail Talon 275 (black)

Mountain Biking warm up/down 31:35 intensity: (44 @2) + (19:30 @3) + (11:21 @4) 8.65 km (16.4 kph) +217m
ahr:147 max:166 shoes: Orange P7

The climb up to Heathcote on the main road from the pipeline track is horrific, particularly in the blazing sun.
9 AM

Running (Mixed) long 4:18:41 intensity: (4 @1) + (3:34 @2) + (1:41:54 @3) + (2:23:11 @4) + (9:58 @5) 34.08 km (7:35 / km) +805m 6:47 / km
ahr:152 max:175 shoes: Inov8 Trail Talon 275 (black)

Long hot RNP outing taking in some new trails.

After a crap night's sleep, bike and bag faffing, I started a good hour or so later than planned, totally negating my route shuffling to try and avoid exposed firetrail later in the morning given forecast of 34°C by 11. That said, it was already over 30 when I started, though it wasn't actually too bad on the firetrail south to waterfall, the trails round to Lady Carrington were pleasant and shady, and LC drive wasn't as bad as I expected either.

Like last week was through 19km in two hours and feeling good, trotting along LC drive though I was a bit torn between speeding up to reach a cold drink & icy pole sooner, and keeping the HR down... Tried to keep to the latter though.

That cold coke and air con was much welcomed at Audley, though I probably spent too long there enjoying both... Was fine initially on the first climb out to Robertsons Knoll, but from there on towards Heathcote I was in struggletown.

The coke and snickers weren't sitting well in my stomach, the trail was far more exposed than I had remembered/expected, and I just couldn't move at more than a plod on the climb, and barely any faster once I hit the flat. Was struggling to put either food or liquid in too, and matters weren't aided by taking an unmarked mtb trail towards kangaroo creek rather than the bottle forest trail, and having to do some bush bashing to get back on another unmarked trail heading in the right direction.

Getting in the water however revived me no end aside from some crampy fun getting out again (having the pool to myself was great too, unlike like masses at karloo) and I perked up and actually enjoyed the last 4km climb out to Heathcote, especially the Karloo track, which has to be one of my faves around Sydney, lovely technical trail either up or down.

2.1l water, 2l electrolytes, 600ml coke (bit too much it seems, but it was cold), an icy pole, handful of lollies, handful of trail mix, 4 shot bloks, a snickers and a cereal bar. Could probably have done with some gels to mix up the liquid intake a little, and forced down some more food in the second half, but it's bloody hard in the heat.
4 PM

Mountain Biking 1:14:58 [3] 10.88 km (8.7 kph) +152m
ahr:124 max:151 shoes: Orange P7

Thought I'd take the "fun looking mtb tracks" back to camp, and they might have been fun had I not been knackered and out of practice mountain biking and severely lacking cycling fitness since my commute is non-existent now. I also took some unmarked trails (there's so many in here) the wrong way before realising, which greatly prolonged this trip. I was totally over it by the time I got back to the firetrail, which I could see just below me at one point at the furthest end of my wrong way trip, unfortunately between us was cliffs and horrible bush preventing a shortcut, so back I went on the trails I'd just covered.
6 PM

Hiking 15:53 intensity: (2:37 @1) + (8:21 @2) + (4:55 @3) 0.78 km (20:22 / km) +63m 14:30 / km
ahr:112 max:139

Friday Jan 25, 2019 #

9 PM

Mountain Biking 25:33 [3] 5.53 km (13.0 kph) +85m
shoes: Orange P7

Night ride to camp from Heathcote, do enjoy night riding.

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