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Training Log Archive: Brooner

In the 7 days ending Feb 4, 2021:

activity # timemileskm+mload
  Running (Mixed)3 3:21:04 16.12(12:28) 25.94(7:45) 601267.3
  Cycling6 2:37:27 30.67(11.7/h) 49.36(18.8/h) 800181.9
  Running (Road)8 2:24:45 14.94(9:41) 24.04(6:01) 333193.4
  Orienteering2 1:26:59 11.61(7:30) 18.68(4:39) 504189.6
  S&C2 38:4436.7
  Total16 10:28:59 73.34 118.03 2238869.1

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FrSaSuMoTuWeTh

Wednesday Feb 3, 2021 #

Event: Sydney Summer Series #18 Frenchs Forest
 
5 PM

Cycling 8:00 intensity: (2:11 @1) + (5:37 @2) + (12 @3) 2.23 km (16.7 kph) +54m
ahr:104 max:121

6 PM

Running (Road) warm up/down 14:53 intensity: (6 @1) + (1:25 @2) + (13:05 @3) + (17 @4) 2.1 km (7:05 / km) +7m 6:58 / km
ahr:137 max:155 shoes: NB FF880 (blue)

7.61pp/km

Orienteering 43:02 intensity: (15 @3) + (30 @4) + (42:17 @5) 10.31 km (4:11 / km) +204m 3:48 / km
ahr:183 max:192 shoes: NB FF880 (blue)

Belrose flat out flag chasing. Had planned to leave 9 but everyone was getting back early, and a few had the lot with a few others close. Switched planned direction to go AC and hit the climbs towards the end, went ok but was running out of steam near the finish. A minute or so down on Ewan, and 90s on Ryan whose local knowledge and sketchy route cutting through to 21 saved him 700m. Fun blast. 3.69pp/km
7 PM

Running (Mixed) warm up/down 7:07 intensity: (18 @1) + (37 @2) + (6:12 @3) 1.1 km (6:27 / km) +1m 6:25 / km
ahr:133 max:144 shoes: NB FF880 (blue)

0pp/km
8 PM

Cycling 12:30 intensity: (3:39 @1) + (6:58 @2) + (1:53 @3) 3.95 km (19.0 kph) +24m
ahr:104 max:137

Tuesday Feb 2, 2021 #

8 AM

Running (Road) 15:14 intensity: (19 @1) + (43 @2) + (14:12 @3) 2.57 km (5:56 / km) +46m 5:27 / km
ahr:135 max:152 shoes: Mizuno Waveknit 3 (navy #1)

Schools are back - 25pp/km
5 PM

Running (Road) warm up/down 10:19 intensity: (6:40 @1) + (1:05 @2) + (2:34 @3) 0.71 km (14:33 / km) +2m 14:19 / km
ahr:103 max:128 shoes: Mizuno Waveknit 3 (navy #1)

S&C 20:00 intensity: (13:07 @1) + (6:08 @2) + (45 @3)
ahr:93 max:135

2 sets, with static split squats.
6 PM

Running (Road) 13:02 intensity: (21 @1) + (1:22 @2) + (11:19 @3) 2.29 km (5:42 / km) +26m 5:24 / km
ahr:126 max:139 shoes: Mizuno Waveknit 3 (navy #1)

Monday Feb 1, 2021 #

Event: Sydney Summer Series #12 Mosman (Monday - New Date)
 
4 PM

Cycling 36:55 intensity: (1:03 @1) + (8:07 @2) + (24:02 @3) + (3:43 @4) 11.91 km (19.4 kph) +284m
ahr:132 max:166 shoes: Kona Jake the Snake '14

5 PM

Running (Mixed) warm up/down 19:27 intensity: (4 @1) + (11 @2) + (15:32 @3) + (3:40 @4) 3.0 km (6:29 / km) +49m 6:00 / km
ahr:145 max:164 shoes: NB FF880 (blue)

Long warm up, legs feeling pretty weary on the cycle over and continued into running, yesterday felt reasonably easy but feeling it today instead.

5pp/km

Orienteering 43:57 intensity: (8 @2) + (16 @3) + (2:22 @4) + (41:11 @5) 8.38 km (5:15 / km) +301m 4:27 / km
ahr:180 max:194 shoes: NB FF880 (blue)

Mosman flag chasing, some trail and big climbs amidst the streets, getting the lot looked feasible and I left the climbs towards the end in the hope I'd warm up. Never quite sure whether it's better going up or down the stairs to Balmoral. Lost small bits of time but finished a minute under, but Ewan blitzed me by over a minute despite mistakes.

7.26pp/km
7 PM

Running (Road) warm up/down 6:59 intensity: (8 @1) + (25 @2) + (6:26 @3) 1.12 km (6:15 / km) +25m 5:37 / km
ahr:135 max:153 shoes: NB FF880 (blue)

0.9pp/km

Cycling warm up/down 36:10 intensity: (7:37 @1) + (12:34 @2) + (15:59 @3) 11.98 km (19.9 kph) +169m
ahr:115 max:147 shoes: Kona Jake the Snake '14

Legs pretty dead, despite the mainly downhill roll home.

Sunday Jan 31, 2021 #

7 AM

Running (Mixed) 2:54:30 intensity: (5:19 @1) + (29:50 @2) + (2:19:14 @3) + (7 @4) 21.84 km (7:59 / km) +551m 7:06 / km
ahr:129 max:154 shoes: Inov8 Trail Talon 275 (black)

Good cruisy looping round Garrigal National Park with Bart & Mounty. Out along slipery dip, down deep creek, back up onto the ridge on the mountain bike trails then across to five mile creek, up to the bmx track for a Mounty vs Bart showdown, then back to the cars along the mtb trails. Slightly damp conditions a great change from last weekend, but sweaty & leechy instead. Good conditions to not see many mountain bikers, so many unmapped trails to explore. 1.33pp/km

Saturday Jan 30, 2021 #

11 AM

Running (Road) 52:27 intensity: (21 @1) + (1:17 @2) + (42:58 @3) + (7:51 @4) 9.84 km (5:20 / km) +144m 4:58 / km
ahr:144 max:165 shoes: Asics Novablast Platinum

FLAG AtoZ run 14 - Junction street to Leichhardt Street, lazy local loping, 10.51pp/km.
4 PM

Cycling 32:05 intensity: (2:39 @1) + (13:44 @2) + (15:42 @3) 10.52 km (19.7 kph) +152m
ahr:118 max:148

9 PM

Cycling 31:47 intensity: (8:37 @1) + (14:38 @2) + (8:11 @3) + (21 @4) 8.78 km (16.6 kph) +118m
ahr:109 max:157

Friday Jan 29, 2021 #

8 AM

Running (Road) 14:08 intensity: (10 @1) + (31 @2) + (13:27 @3) 2.42 km (5:51 / km) +48m 5:20 / km
ahr:135 max:148 shoes: Mizuno Waveknit 3 (navy #1)

7.1pp/km

S&C 18:44 intensity: (7:25 @1) + (6:46 @2) + (4:33 @3)
ahr:105 max:145

2 sets, reduced hopping and static split squats, need to get back into this though.
6 PM

Running (Road) 17:43 intensity: (4:29 @1) + (5:34 @2) + (7:40 @3) 3.01 km (5:53 / km) +36m 5:34 / km
ahr:110 max:136

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