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Training Log Archive: Brooner

In the 7 days ending Feb 18, 2021:

activity # timemileskm+mload
  Running (Mixed)4 6:40:22 30.84(12:59) 49.63(8:04) 1510572.3
  Kayaking2 2:14:02 6.59(20:21) 10.6(12:39)107.2
  Cycling2 50:39 8.48(10.0/h) 13.65(16.2/h) 14655.1
  Running (Road)5 46:44 5.36(8:43) 8.63(5:25) 19463.5
  S&C2 44:5251.2
  Orienteering1 43:51 6.73(6:31) 10.83(4:03) 14396.2
  Total13 12:00:30 58.0 93.34 1993945.5

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FrSaSuMoTuWeTh

Thursday Feb 18, 2021 #

6 PM

Kayaking 1:00:15 [1] 4.19 km (14:22 / km)
ahr:77 max:95

Paddle practice in a K7, good fun.

Wednesday Feb 17, 2021 #

Event: Sydney Summer Series #20 Earlwood
 
5 PM

Cycling warm up/down 25:24 intensity: (2:49 @1) + (10:41 @2) + (11:54 @3) 8.76 km (20.7 kph) +88m
ahr:118 max:146 shoes: Kona Jake the Snake '14

6 PM

Running (Mixed) warm up/down 20:18 intensity: (5 @1) + (1:54 @2) + (14:06 @3) + (4:13 @4) 3.07 km (6:36 / km)
ahr:143 max:168 shoes: NB FF880 (blue)

14pp/km

Orienteering race 43:51 intensity: (5 @2) + (7 @3) + (8 @4) + (43:31 @5) 10.83 km (4:03 / km) +143m 3:48 / km
ahr:184 max:192 shoes: NB FF880 (blue)

Another Summer Series burn up, though the legs were a little sluggish from the weekend. Both 1 & 6 looked like they wouldn't be worth it on a course which was surprisingly long given the small area. Early call to drop 6 meant making a call on 1 with ~15 mins left and I ditched that too, but given the 70s under time the ~400m leg was borderline. Would have been back earlier still were it not for an excursion up an unmapped road before 12. Quite enjoyed the slightly damp conditions, and thoroughly enjoyed yeeros afterwards. 9.81pp/km
8 PM

Cycling warm up/down 25:15 intensity: (6:34 @1) + (14:45 @2) + (3:55 @3) + (1 @4) 4.88 km (11.6 kph) +58m
ahr:106 max:155 shoes: Kona Jake the Snake '14

Tuesday Feb 16, 2021 #

6 AM

Running (Road) warm up/down 7:00 intensity: (3 @1) + (20 @2) + (3:32 @3) + (3:04 @4) + (1 @5) 1.43 km (4:54 / km) +45m 4:14 / km
ahr:151 max:169 shoes: NB Zante v3 (black)

0pp/km

Kayaking 1:13:47 [1] 6.41 km (11:31 / km)

Goat Island clockwise for a change.
7 AM

Running (Road) warm up/down 7:49 intensity: (15 @1) + (20 @2) + (7:14 @3) 1.4 km (5:34 / km) +23m 5:09 / km
ahr:136 max:153 shoes: NB Zante v3 (black)

17.14pp/km
8 AM

S&C 22:22 intensity: (1:44 @1) + (10:28 @2) + (9:52 @3) + (18 @4)
ahr:120 max:158

3 full sets
5 PM

Running (Road) 16:33 intensity: (37 @1) + (5:19 @2) + (9:40 @3) + (57 @4) 3.07 km (5:24 / km) +32m 5:08 / km
ahr:124 max:156

12.33pp/km

Monday Feb 15, 2021 #

Event: Sydney Summer Series #13 North Rocks (Monday - New Date)
 
6 PM

Running (Mixed) 38:52 intensity: (36 @1) + (4:14 @2) + (34:02 @3) 7.01 km (5:33 / km) +65m 5:18 / km
ahr:128 max:147 shoes: Asics Novablast Platinum

Easy shakeout, uni, Broadway, foreshore. 13.14pp/km

Sunday Feb 14, 2021 #

9 AM

Running (Mixed) long (Tempo) 4:40:02 intensity: (28:56 @1) + (54:55 @2) + (1:37:56 @3) + (57:37 @4) + (40:38 @5) 30.6 km (9:09 / km) +1300m 7:33 / km
ahr:137 max:181 shoes: Salomon Ultra/Pro (red)

Good bang for buck added into my long run with tempo sections and vert. Easy 110mins out to Mt Hay with Tol (rubbish summit, great approach), then tempo on the fire trail between the car park and the van. 2km recovery up to Flat Top and back to the van to refuel, then tempo singletrack to Lockleys. Descent to Blue Gum and then a reasonable effort back up the Lockleys climb, before a bit of a slog back to the van feeling pretty stuffed.

Probably didn't eat/drink enough, no fuel until 2 hours, then only a couple of bars and a banana. Only drank about 2.5l, and it was pretty toasty & exposed throughout, particularly on the climb, so I was rather dehydrated afterwards.

Only a minute down on my best Lockleys times, when I was very vert trained, so happy with that with 25km already in the legs. Great to be back on that climb, and beaut views over the Grose throughout, top day out.

1.34pp/km

Saturday Feb 13, 2021 #

9 AM

Running (Road) 9:41 intensity: (11 @1) + (37 @2) + (8:53 @3) 1.7 km (5:41 / km) +29m 5:14 / km
ahr:131 max:147 shoes: Inov8 Trail Talon 275 (blue)

Milk run in the rain. 0.58pp/km
2 PM

Running (Mixed) 1:01:10 intensity: (1:15 @1) + (6:13 @2) + (53:42 @3) 8.94 km (6:50 / km) +146m 6:19 / km
ahr:129 max:153 shoes: Inov8 Trail Talon 275 (blue)

Easy blue gum swamp splash with Tol. 0.11pp/km

Friday Feb 12, 2021 #

8 AM

Running (Road) warm up/down 5:41 intensity: (6 @1) + (30 @2) + (5:05 @3) 1.03 km (5:31 / km) +66m 4:11 / km
ahr:130 max:146 shoes: NB Zante v3 (black)

S&C 22:30 intensity: (1:30 @1) + (14:07 @2) + (6:53 @3)
ahr:114 max:136

3 full sets

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