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Training Log Archive: Brooner

In the 7 days ending Nov 18, 2019:

activity # timemileskm+mload
  Cycling5 6:25:09 74.95(11.7/h) 120.62(18.8/h) 1295475.5
  Orienteering2 1:16:41 11.13(6:53) 17.92(4:17) 155165.9
  Running (Mixed)2 49:38 4.59(10:49) 7.38(6:44) 6168.0
  Running (Road)1 22:49 2.43(9:23) 3.91(5:50) 1230.7
  Total9 8:54:17 93.1(5:44) 149.83(3:34) 1523740.1

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TuWeThFrSaSuMo

Monday Nov 18, 2019 #

5 PM

Cycling 1:31:31 intensity: (6:12 @1) + (38:06 @2) + (47:13 @3) 35.68 km (23.4 kph) +275m
ahr:116 max:146 shoes: Kona Jake the Snake '14

Olympic Park spin

Sunday Nov 17, 2019 #

Event: River Orienteering Series ROS 1 - Lees Park, Ashbury
 
4 PM

Running (Road) warm up/down 22:49 intensity: (43 @1) + (1:59 @2) + (20:07 @3) 3.91 km (5:50 / km) +12m 5:44 / km
ahr:136 max:153 shoes: NB Zante v3 (black)

5 PM

Orienteering race 32:29 intensity: (10 @1) + (9 @2) + (19 @3) + (3:46 @4) + (28:05 @5) 7.65 km (4:15 / km) +30m 4:10 / km
ahr:174 max:186 shoes: NB Zante v3 (black)

Cooks river series, took it reasonably steady and not a great deal of route choice but took a slightly alternative route just to see if there was any difference. Pretty marginal.
6 PM

Running (Mixed) warm up/down 32:20 intensity: (26 @1) + (6:20 @2) + (25:34 @3) 4.37 km (7:24 / km) +35m 7:07 / km
ahr:130 max:148 shoes: NB Zante v3 (black)

Saturday Nov 16, 2019 #

9 AM

Cycling 2:23:41 [3] 35.21 km (14.7 kph) +569m
shoes: Kona Jake the Snake '14

House hunting north and south of the bridge, finishing up at Akasha.

Thursday Nov 14, 2019 #

1 PM

Cycling 1:31:03 intensity: (20:36 @1) + (49:13 @2) + (21:14 @3) 31.3 km (20.6 kph) +211m
ahr:108 max:138 shoes: Kona Jake the Snake '14

Cooks river to Tempe & Marrickville chores (& beers), and return.

Wednesday Nov 13, 2019 #

Event: Sydney Summer Series / Sydney Map Running #6 Leichhardt
 
5 PM

Cycling 26:26 intensity: (3:19 @1) + (3:37 @2) + (19:04 @3) + (26 @4) 8.98 km (20.4 kph) +109m
ahr:125 max:157 shoes: Kona Jake the Snake '14

6 PM

Running (Mixed) warm up/down 17:18 intensity: (5 @1) + (49 @2) + (12:10 @3) + (4:14 @4) 3.01 km (5:45 / km) +26m 5:30 / km
ahr:144 max:165 (injured) shoes: NB Zante v3 (black)

I do better at these after a decent warm up, less so when I turn my dodgy ankle on the warm up. Pretty pissed and considered not running but thought I'd get away with it.

Orienteering race 44:12 intensity: (3 @2) + (23 @3) + (43 @4) + (43:03 @5) 10.27 km (4:18 / km) +125m 4:04 / km
ahr:180 max:193 (injured) shoes: NB Zante v3 (black)

Going ok but slow on cornering with the ankle for the first half, then missed a step and went over my ankle again, which made for a limpy plod round the second half, making it a bit tighter for time than it should have been.
7 PM

Cycling warm up/down 32:28 intensity: (24:07 @2) + (7:57 @3) + (24 @4) 9.45 km (17.5 kph) +132m
ahr:112 max:154 shoes: Kona Jake the Snake '14

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