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Training Log Archive: Brooner

In the 7 days ending Feb 3, 2019:

activity # timemileskm+mload
  Running (Mixed)7 7:11:56 32.88(13:08) 52.92(8:10) 2134642.7
  adventuring2 5:03:09 12.58(24:06) 20.24(14:59) 836322.3
  Cycling2 58:39 11.98(12.3/h) 19.28(19.7/h) 38682.0
  Orienteering2 51:58 5.76(9:02) 9.27(5:36) 159108.7
  Running (Road)1 10:41 1.24(8:36) 2.0(5:21) 6314.7
  Total13 14:16:23 64.44(13:17) 103.71(8:15) 35771170.3

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MoTuWeThFrSaSu

Sunday Feb 3, 2019 #

8 AM

adventuring 2:00:38 intensity: (24:58 @1) + (35:13 @2) + (44:37 @3) + (15:50 @4) 10.01 km (12:03 / km) +548m 9:28 / km
ahr:120 max:163 shoes: Inov8 Trail Talon 275 (black)

Big hike out to begin with but much more pleasant route, plus in sunshine so we could do some pagoda hopping and view enjoying, before the actual run out.
12 PM

Running (Mixed) long 4:29:40 intensity: (19 @1) + (9:37 @2) + (3:14:10 @3) + (39:03 @4) + (26:31 @5) 25.01 km (10:47 / km) +1407m 8:25 / km
ahr:146 max:177 shoes: Inov8 Trail Talon 275 (black)

After a quick switch around of kit, we got dropped off at pierces pass to run to Blackheath, I did a wee run out to the lookout then down the pass, catching Tol at the river crossing. Stashed some water & kit from my bag, then I did an effort up the pass, didn't feel particularly strong and only got a decent rhythm going towards the end where it flattens off a little and is shadier, so was surprised to come away with a reasonable time (6th or so) for the segment. Didn't use the wizard sticks, maybe worth a try next time.

Back down, then through blue gum to junction rock. After last week's claim of Karloo track being my favourite trail near Sydney, I really think this is my least favourite, and running it more than once a year is too much. Slow, narrow, contouring, not massively overgrown compared to some "trails" I end up on, but enough to frustrate you, with spiky things to tug at your ankles and screw with your rhythm.

Was totally over it by the time I got to junction rock and caught Tol, but we went upstream and had a swim which perked me up for the climb up to Govetts. Had planned to do Popes Glen track, but opted for the road to speed up the process for the very late food & train (& rail replacement bus) home. Feeling ok at the end still.

1.5l electrolyte, 1.5l water
1 gel, 1 packet shotbloks, handful sweets & trail mix, two cereal bars, half a clifbar.

Saturday Feb 2, 2019 #

Event: SOS Northside - North Sydney
 
9 AM

Running (Mixed) warm up/down 18:25 intensity: (18 @1) + (1:19 @2) + (14:34 @3) + (2:14 @4) 3.36 km (5:29 / km) +77m 4:55 / km
ahr:138 max:159 shoes: NB Vazee Urge (Black)

Run over to O.

Orienteering 15:54 intensity: (4 @1) + (7 @2) + (1:50 @3) + (9:08 @4) + (4:45 @5) 2.89 km (5:30 / km)
ahr:163 max:178 shoes: NB Vazee Urge (Black)

Scrappy, sloppy, slippy, not really speedy, sprint race at North Sydney Boys. Could tell I've not done a sprint for some time.

Didn't particularly enjoy this, too slippy & too many folk around to get up to speed, and really stupid mistakes were frustrating me. Mainly seeing the archway area between 10-11 taped across and thinking it was OOB, and heading the other way, before deciding that couldn't be right (and so it proved, as it was actually just a warning that it was slippy), then even worse was misreading my descriptions and thinking 13 was on the outside corner rather than inside, and spending ages looking for an impossible route around to it. After that I just got in a boo with running round and round in circles through the same areas.




So fed up I couldn't face doing the second course. But at least I got to laugh at Undy going awol with a run round the outside of the school.
10 AM

Running (Mixed) warm up/down 13:47 intensity: (2 @1) + (16 @2) + (12:14 @3) + (1:15 @4) 2.65 km (5:12 / km) +38m 4:51 / km
ahr:141 max:158 shoes: NB Vazee Urge (Black)

2 PM

adventuring 3:02:31 intensity: (1:28:31 @1) + (1:05:36 @2) + (28:24 @3) 10.23 km (17:50 / km) +289m 15:38 / km
ahr:102 max:144 shoes: Inov8 Trail Talon 275 (black)

Progressively slower running as a disappearing trail turned into pure bush bashing to a camp cave in the Wollangambe. 1hr for the first 6km, 40 mins for the next couple, and then 100 mins for the rest! There was a bit of faffing and enjoying what little view there was in the first couple of hours, but the last hour was decidedly shit. Also a bit wet out, but at least there was a fire awaiting us in the cave.

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.

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