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Training Log Archive: Brooner

In the 7 days ending Mar 9, 2014:

activity # timemileskm+mload
  Running (Mixed)3 3:01:36 20.88(8:42) 33.6(5:24) 340308.2
  Cycling4 2:18:03 33.62(14.6/h) 54.1(23.5/h) 740193.3
  Spinning1 50:00110.0
  Running (Road)1 36:00 4.82(7:29) 7.75(4:39) 18064.8
  Orienteering2 31:27 4.16(7:33) 6.7(4:42) 1109 /9c100%64.4
  Total9 7:17:06 63.47 102.15 13709 /9c100%740.7
averages - sleep:6.3

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MoTuWeThFrSaSu

Sunday Mar 9, 2014 #

Event: Sprint Series #10 - Bicentennial Park
 
3 PM

Cycling 48:23 [3] 20.1 km (24.9 kph) +290m
ahr:138 max:171 slept:6.5

4 PM

Orienteering 12:00 [4] 2.6 km (4:37 / km) +45m 4:15 / km
ahr:155 max:172 spiked:9/9c shoes: Inov-8 Road-X 233

Cruise round an old course at Macquarie uni, on the whole good flow and planning ahead. Hot hot hot.

Cycling warm up/down 20:40 [3] 6.6 km (19.2 kph) +120m
ahr:123 max:157

6 PM

Running (Mixed) warm up/down 10:00 [3] 2.1 km (4:46 / km) +10m 4:39 / km
ahr:152 max:167 shoes: Inov-8 Road-X 233

Orienteering race 19:27 [5] 4.1 km (4:45 / km) +65m 4:24 / km
ahr:182 max:196 shoes: Inov-8 Road-X 233

Sydney sprints: Bicentennial park

Pretty good run round a really fun course. A few silly time losses, direction out of #4 to #5 crossing the bridge wasn't great, and then not reading descriptions so heading to cliff foot was biggest at 15s, bit hesitant looking early on road to #7. Really solid through 8-19.

Took northern route to #20, through the finish probably better, bit hesitant into control from above, didn't plan ahead on this leg but was lucky that the next two were easy, but almost got caught out running from 22 to the finish.

Great course this making good use of a small area, probably the most fun of all the sprint series events this year (although I have missed a few). Good tight race with Andy on this one too, I was slower through the opening third before getting a small lead but almost managed to lose it at the end, shame this is the last sprint for a while as I'm starting to find my stride.

Running (Mixed) warm up/down 6:00 [3] 1.1 km (5:27 / km)
ahr:146 max:156 shoes: None

7 PM

Cycling 45:00 [3] 20.0 km (26.7 kph) +280m
ahr:142 max:170


Sprint - Splits

Saturday Mar 8, 2014 #

8 AM

Running (Mixed) long 2:15:00 [4] 24.0 km (5:38 / km) +250m 5:21 / km
ahr:149 max:174 slept:6.0 shoes: Inov-8 Road-X 255

Villawood to Roseby along Georges river with Andy & Ondrej. A bit of 'sprint' o to warm up through Boggabilla where my direction was terrible, then roads and paths round to picnic point for an icy pole stop, and a few overgrown trails from there around Yeramba Lagoon before a failed bush route to Revesby.

Legs pretty flat, but good to get out somewhere new, and bargain Zaatar for breakfast made a change, but north is best.

Thursday Mar 6, 2014 #

5 PM

Spinning 50:00 [5]
ahr:152 max:180

6 PM

Cycling warm up/down 24:00 [3] 7.4 km (18.5 kph) +50m
ahr:117 max:145

Wednesday Mar 5, 2014 #

Event: Sydney Summer Series #23 - Chatswood
 

Tuesday Mar 4, 2014 #

7 AM

Running (Road) 36:00 [4] 7.75 km (4:39 / km) +180m 4:10 / km
ahr:166 max:184 shoes: Inov-8 Road-X 255 (old)

Into work

Monday Mar 3, 2014 #

1 PM

Running (Mixed) 30:36 [3] 6.4 km (4:47 / km) +80m 4:30 / km
ahr:148 max:166 shoes: Vivobarefoot Breatho Trail

Easy lapping at St Leonards

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