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Training Log Archive: Brooner

In the 7 days ending Mar 14, 2019:

activity # timemileskm+mload
  Running (Mixed)3 8:47:41 31.46(16:47) 50.62(10:25) 3331835.4
  S&C2 1:50:0099.0
  Cycling4 1:27:24 18.79(12.9/h) 30.24(20.8/h) 527106.1
  Orienteering1 44:02 6.14(7:11) 9.87(4:28) 25194.6
  Total9 12:49:07 56.38 90.74 41101135.1
averages - sleep:8

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Thursday Mar 14, 2019 #

12 PM

S&C (Pilates) 55:00 [2]

Wednesday Mar 13, 2019 #

Event: 28th Sydney Summer Series "Map Running Sydney" - East Killara
 
6 PM

Orienteering race 44:02 intensity: (2 @2) + (19 @3) + (4:52 @4) + (38:49 @5) 9.87 km (4:28 / km) +251m 3:57 / km
ahr:177 max:188 shoes: Inov-8 Race Ultra 290 (ltb)

Picked the optimum route for getting the lot while leaving me options to drop things if needed, but thankfully the last third was super quick and I came home a minute under for the first clear win for a while.

Running quicker than anticipated, which was nice.

Cycling 8:44 intensity: (2 @1) + (2:00 @2) + (6:05 @3) + (37 @4) 2.96 km (20.3 kph) +69m
ahr:133 max:155

Tuesday Mar 12, 2019 #

1 PM

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

6 PM

Cycling 40:06 intensity: (10:48 @1) + (9:15 @2) + (20:03 @3) 14.18 km (21.2 kph) +251m
ahr:116 max:152 shoes: Kona Jake the Snake '14

Turning the rather tired legs over.

Monday Mar 11, 2019 #

10 AM

Running (Mixed) 1:28:19 intensity: (7:41 @1) + (28:30 @2) + (52:08 @3) 10.32 km (8:33 / km) +387m 7:12 / km
ahr:112 max:151 shoes: Inov8 Trail Talon 275 (blk/blu

Tourist trot with Tol round Fitzroy falls taking in all the lookouts, of which there are many.
2 PM

Running (Mixed) hills 2:10:40 intensity: (7 @1) + (9:19 @2) + (1:01:07 @3) + (16:59 @4) + (43:08 @5) 12.3 km (10:37 / km) +1105m 7:20 / km
ahr:150 max:184 shoes: Inov8 Trail Talon 275 (blk/blu

Wanted to do some hills on the way back to Sydney, and figured somewhere in the Illawarra escarpment would do the trick and picked Austinmer due to the bonus of beach & swim to finish.

Ended up with a cracker of a route, singletrack mtb trails and rainforest like RNP's burning palms section, then a great 15 min ~250+m climb up to sublime point, with 900m of stairs, before some ladders and undulating trail to the top.

Plus the GPS track looks like an apple.

Sunday Mar 10, 2019 #

5 PM

Note
slept:8.0 (rest day)

Relaxed weekend at a wedding, no exercise bar a few km wandering round Carrington & Belmore Falls plus a quick swim and some minigolf.

Friday Mar 8, 2019 #

12 PM

Cycling 15:47 intensity: (22 @1) + (3:48 @2) + (11:37 @3) 6.62 km (25.2 kph) +96m
ahr:127 max:151 shoes: Kona Jake the Snake '14

1 PM

Running (Mixed) 5:08:42 intensity: (4:00 @2) + (2:44:40 @3) + (1:28:18 @4) + (51:44 @5) 28.0 km (11:02 / km) +1840m 8:18 / km
ahr:152 max:180 shoes: Inov8 Trail Talon 275 (black)

Tough day out on mt solitary, happy enough for the first 90mins but didn't really recover from the climb, couldn't get the legs moving again as I went across the top, blaming shitty scrubby bits for a lack of rhythm, but that wasn't it - more likely a mixture of pushing the climb too hard in the heat, poor fueling & dehydration (ran out on the descent, and quickly finished the 1.25l waiting for me back at the river). The slow descent and even slower slog of a climb up kedumba was a total sufferfest, the sort I've not faced for quite some time, though it did make me recall the first trip round here in the opposite direction with Andy & Ondrej.

Not a good sign with a month to the race, had intended a couple of reps to test with/without sticks but that certainly wasn't going to happen. Think I'll benefit from them on the climb, but will have to test next weekend instead.
6 PM

Cycling 22:47 intensity: (40 @1) + (8:21 @2) + (13:46 @3) 6.49 km (17.1 kph) +112m
ahr:123 max:146 shoes: Kona Jake the Snake '14

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