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Training Log Archive: Brooner

In the 7 days ending Dec 22, 2019:

activity # timemileskm+mload
  Running (Mixed)5 4:54:43 25.68(11:29) 41.32(7:08) 1074428.8
  Cycling6 3:32:22 40.17(11.3/h) 64.65(18.3/h) 953258.7
  Orienteering3 1:14:44 10.58(7:04) 17.03(4:23) 315148.8
  S&C2 35:0035.0
  Running (Road)3 32:33 3.29(9:54) 5.29(6:09) 6640.4
  Total16 10:49:22 79.72 128.3 2408911.7
  [1-5]16 10:49:04

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MoTuWeThFrSaSu

Sunday Dec 22, 2019 #

Event: Big Foot Sprints XXII
 
8 AM

Running (Mixed) warm up/down 15:35 intensity: (2 @0) + (7 @1) + (10 @2) + (13:23 @3) + (1:53 @4) 3.02 km (5:09 / km) +60m 4:41 / km
ahr:140 max:160 shoes: NB Vazee Urge (Black)

9 AM

Running (Mixed) warm up/down 23:32 intensity: (6 @0) + (5:00 @2) + (15:00 @3) + (3:26 @4) 2.72 km (8:39 / km) +3m 8:36 / km
ahr:134 max:161 (injured) shoes: Inov-8 Terrafly 303 (dark)

Orienteering race 14:16 intensity: (5 @0) + (33 @1) + (45 @3) + (2:41 @4) + (10:12 @5) 3.4 km (4:12 / km) +51m 3:54 / km
ahr:167 max:179 (injured) shoes: Inov-8 Terrafly 303 (dark)

Pretty poor O on a reasonably straightforward course, poor reading ahead, sloppy entry/exit directions and reading in the circles, couldn't really push due to hammy. Easy 45s of time loss, fitness aside.
11 AM

Orienteering race 18:17 intensity: (1 @0) + (8 @1) + (38 @2) + (10:45 @3) + (6:45 @4) 3.87 km (4:44 / km) +73m 4:19 / km
ahr:156 max:188 (injured) shoes: Inov-8 Terrafly 303 (dark)

Stuck in no-man's land for the chase, slight improvement in nav but still pretty sloppy at the start, losing most of my lead over Riley by 4 but getting things together from there on to ease home comfortably.

BFS 1 - Splits

BFS 2 - Splits

Saturday Dec 21, 2019 #

11 AM

Running (Mixed) long 2:24:09 intensity: (4 @0) + (2:04:05 @3) + (20:00 @4) 20.76 km (6:57 / km) +408m 6:19 / km
ahr:144 max:168 shoes: NB Vazee Urge (Black)

Struggling to find anywhere to run trails, and even this was disrupted with tracks closed at Sugarloaf, but a couple of lengths from Boronia park to field of Mars, then ran almost of the trails there before heading to top Ryde. Stupidly hot, pretty smashed by the end.

Friday Dec 20, 2019 #

7 AM

Running (Road) warm up/down 12:06 [2] 1.53 km (7:55 / km) +23m 7:22 / km
shoes: NB Vazee Urge (Black)

1 PM

S&C 20:00 [2]

Downhill Conditioning, 3 sets.

Thursday Dec 19, 2019 #

8 AM

Running (Road) 13:05 intensity: (16 @1) + (14 @2) + (12:13 @3) + (22 @4) 2.53 km (5:10 / km) +35m 4:50 / km
ahr:138 max:155 shoes: Inov8 Trail Talon 250 (grey/re

Short run to work.
5 PM

Running (Road) warm up/down 7:22 intensity: (11 @1) + (23 @2) + (6:48 @3) 1.23 km (5:58 / km) +8m 5:47 / km
ahr:136 max:149 shoes: Inov8 Trail Talon 250 (grey/re

6 PM

Running (Mixed) hills 1:40:58 intensity: (10:16 @1) + (13:45 @2) + (46:04 @3) + (11:06 @4) + (19:47 @5) 12.81 km (7:53 / km) +589m 6:25 / km
ahr:134 max:180 shoes: Inov8 Trail Talon 250 (grey/re

Good hill session out at Berowra, on the switchback climb up from the Cowan Creek side. Once from the bottom, then a bit of a reverse pyramid, starting from a different switchback each time and working my way up.

Wednesday Dec 18, 2019 #

6 PM

Cycling warm up/down 30:59 intensity: (23 @1) + (4:39 @2) + (17:54 @3) + (7:36 @4) + (27 @5) 10.27 km (19.9 kph) +173m
ahr:139 max:172 shoes: Kona Jake the Snake '14

Rather rushed ride to Artamon.

Orienteering race 42:11 intensity: (5 @2) + (17 @3) + (1:01 @4) + (40:48 @5) 9.77 km (4:19 / km) +191m 3:56 / km
ahr:179 max:191 shoes: NB Vazee Urge (Black)

Arrived after 1840 and luckily Nicole had bought my map so pretty much picked it up and ran, could have done with a warm up really.

North then AC loop, thought either 7 or 19 might get dropped as course looked long, particularly after losing a minute on 14 not seeing it, so running on and then back again before finally finding it. As it was course was shorter than it liked and the rest was ok aside from map oddities.
7 PM

Cycling warm up/down 49:55 intensity: (19:41 @1) + (20:15 @2) + (9:59 @3) 12.21 km (14.7 kph) +179m
ahr:106 max:149 shoes: Kona Jake the Snake '14

Tuesday Dec 17, 2019 #

7 AM

Cycling 37:47 intensity: (4:39 @1) + (14:25 @2) + (18:21 @3) + (22 @4) 13.18 km (20.9 kph) +179m
ahr:119 max:155 shoes: Kona Jake the Snake '14

1 PM

Running (Mixed) warm up/down 10:29 intensity: (31 @2) + (9:58 @3) 2.01 km (5:13 / km) +14m 5:02 / km
ahr:136 max:147 shoes: NB Zante v3 (black)

S&C 15:00 [2]

Downhill Conditioning, missed balance set as no theraband.
5 PM

Cycling 8:37 [3] 2.33 km (16.2 kph) +43m
shoes: Kona Jake the Snake '14

Monday Dec 16, 2019 #

9 AM

Cycling 53:58 intensity: (10:26 @1) + (14:06 @2) + (28:40 @3) + (46 @4) 17.64 km (19.6 kph) +249m
ahr:118 max:163 shoes: Kona Jake the Snake '14

To lease signing, then to new home!
10 PM

Cycling 31:06 [3] 9.03 km (17.4 kph) +131m

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