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Training Log Archive: Brooner

In the 7 days ending Jun 12, 2016:

activity	#	time	miles		km		+m	load
Running (Mixed)	3	3:42:21	20.24	(10:59)	32.58	(6:50)	553	203.6
Running (Road)	2	2:06:50	14.68	(8:38)	23.63	(5:22)	282	92.2
Orienteering	2	1:27:49	6.84	(12:50)	11.01	(7:59)	88	81.2
Cycling	3	1:04:14	12.99	(12.1/h)	20.91	(19.5/h)	247	77.1
Total	8	8:21:14	54.75	(9:09)	88.12	(5:41)	1170	454.1
[1-5]	6	3:46:07

2:40

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Sunday Jun 12, 2016 #

11 AM

Running (Road) 1:34:50 [0] 16.23 km (5:51 / km) +182m 5:32 / km
ahr:170 max:186

Hard 1 Day 2 - Splits

Saturday Jun 11, 2016 #

Event: Queen's Birthday QBIII

2 PM

Running (Mixed) warm up/down 16:40 [3] 2.8 km (5:57 / km) +40m 5:33 / km
ahr:141 max:169 shoes: Inov-8 Trailroc 255

Orienteering 26:16 [0] 2.85 km (9:12 / km) +33m 8:42 / km
ahr:131 max:169

Running (Mixed) 41:26 [0] 6.06 km (6:50 / km) +8m 6:48 / km
ahr:182 max:193

Orienteering 20:06 [0] 2.15 km (9:20 / km) +15m 9:01 / km
ahr:131 max:159

3 PM

Orienteering 41:27 [3] 6.0 km (6:55 / km) +40m 6:41 / km
ahr:182 max:193 shoes: Inov-8 Trailroc 255

QB3 middle, great fun forested/bushy sand dune area but I was pretty sloppy, dropped a minute on each of 3 & 4 and Ondrej caught me, good battle with him until towards the end (few small mistakes in the heat of racing before then) but I blew up big time losing 3 mins on 22 & 23, poor compass direction mainly.

4 PM

Running (Mixed) 15:00 [3] 2.1 km (7:09 / km) +35m 6:36 / km
ahr:131 max:159 shoes: Inov-8 Trailroc 255

Another loop round the rock followed by a swim.

Hard 1 Day1 - Splits

Thursday Jun 9, 2016 #

6 PM

Running (Mixed) 1:11:00 [3] 10.7 km (6:38 / km) +230m 5:59 / km
shoes: Inov-8 Race Ultra 290 (red)

Night trails with Andy, including some classic brutal bush bashing near Saint Ignatius college.

Running (Mixed) 1:18:15 [0] 10.92 km (7:10 / km) +240m 6:27 / km

Monday Jun 6, 2016 #

5 PM

Cycling 14:14 [0] 4.91 km (20.7 kph) +82m

6 PM

Cycling warm up/down 30:00 [3] 11.0 km (22.0 kph) +165m
shoes: Kona Jake the Snake '14

Running (Road) hills 32:00 [3] 7.4 km (4:19 / km) +100m 4:03 / km
shoes: NB Vazee

MNT: hills due to waterlogged oval. Continuous long/short hills, 10/10/5 minutes.

7 PM

Cycling warm up/down 20:00 [3] 5.0 km (15.0 kph)
shoes: Kona Jake the Snake '14

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