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Training Log Archive: Brooner

In the 7 days ending Jan 23, 2020:

activity # timemileskm+mload
  Orienteering2 7:01:32 36.48(11:33) 58.71(7:11) 745622.7
  Running (Road)4 2:26:08 14.46(10:06) 23.27(6:17) 178201.9
  Cycling2 58:08 10.56(10.9/h) 16.99(17.5/h) 29468.2
  S&C2 46:0446.1
  Running (Mixed)3 32:06 3.23(9:56) 5.2(6:10) 3445.4
  Total11 11:43:58 64.73 104.17 1251984.3

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FrSaSuMoTuWeTh

Thursday Jan 23, 2020 #

5 PM

Running (Road) 22:31 intensity: (6:53 @2) + (15:34 @3) + (4 @4) 4.03 km (5:35 / km) +55m 5:14 / km
ahr:122 max:154 shoes: NB Zante v3 (black)

Wednesday Jan 22, 2020 #

Event: Sydney Summer Series / Sydney Map Running #16 Hunters Hill
 
5 PM

Cycling warm up/down 26:37 intensity: (3:21 @1) + (6:58 @2) + (16:11 @3) + (7 @4) 8.87 km (20.0 kph) +191m
ahr:124 max:154 shoes: Kona Jake the Snake '14

6 PM

Running (Mixed) warm up/down 7:20 intensity: (17 @2) + (6:47 @3) + (16 @4) 0.98 km (7:28 / km) +8m 7:10 / km
ahr:138 max:157 shoes: NB Vazee Urge (Black)

Orienteering race 41:06 intensity: (2 @2) + (13 @3) + (23 @4) + (40:28 @5) 9.09 km (4:31 / km) +210m 4:03 / km
ahr:182 max:196 shoes: NB Vazee Urge (Black)

Hunters hill flag chasing, good tricky course, probably not the best route being slightly longer than optimum but also didn't fully have the legs got it after Saturday. Jules had over a minute on me this week.
7 PM

Running (Mixed) warm up/down 9:31 intensity: (8:16 @3) + (1:15 @4) 1.49 km (6:24 / km)
ahr:147 max:157 shoes: NB Vazee Urge (Black)

9 PM

Cycling 31:31 intensity: (5:24 @1) + (12:53 @2) + (13:14 @3) 8.13 km (15.5 kph) +103m
ahr:125 max:145 shoes: Kona Jake the Snake '14

Tuesday Jan 21, 2020 #

8 AM

Running (Mixed) 15:15 [3] 2.73 km (5:35 / km) +26m 5:20 / km
shoes: NB Vazee Urge (Black)

S&C 23:00 [2]

Downhill conditioning full 3 sets
6 PM

Running (Road) 43:05 [3] 6.2 km (6:57 / km) +48m 6:42 / km
shoes: NB Zante v3 (black)

Commute home then loop of Jubillee Park with Tol.

Monday Jan 20, 2020 #

6 PM

Running (Road) 1:00:18 [3] 9.22 km (6:32 / km) +60m 6:20 / km
shoes: NB Vazee Urge (Black)

AC Anzac bridge & foreshore loop from home with a brief stop to drop off some things at work. Legs feeling ok from the weekend.

Saturday Jan 18, 2020 #

9 AM

Orienteering intervals 6:20:26 [3] 49.61 km (7:40 / km) +535m 7:17 / km
shoes: Salomon XR Crossmax 2

Mounty's Brewery Orienteering & Minigolf Marathon

Ran to the airport to meet the gents, getting bitten by a dog in Camperdown Park along the way, then back to Sydney Park for the first couple of sprint sessions - head to head racing made good use of an average area so it was instead really fun!

Then on to Willie the Boatman and Batch, and thanks to Andy's plane being 'delayed' we were in the realm of all the Marickville Brewery opening times so hit Bourke Street bakery before Sauce and Grifter for bonus brewery stops then added in Holey Moley in Newtown too for good measure.

Off to Sydney Uni for another fun blast around, again good use of a well used area then onto Wayward and a very slow slog round to Pyrmont for an ever slowing sprint. Perked up a little after Quarryman's but the sprinting was still painfully slow around the Botanics, then to James Squire before the final couple of sprints around the Rocks, with Endeavour and Lord Nelson stops before finishing up at Harts. Decided I should just run home too, via dumplings with Bart then Staves to round off both the breweries and distance.

Epic and fun day out.

Friday Jan 17, 2020 #

8 AM

Running (Road) 20:14 [3] 3.82 km (5:18 / km) +15m 5:12 / km
shoes: Inov-8 Race Ultra 290 (blue)

1 PM

S&C 23:04 [2]

Downhill conditioning full 3 sets

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