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Training Log: Brooner

In the last 7 days:

activity # timemileskm+m
  Orienteering3 2:20:08 8.14(17:13) 13.1(10:42) 205
  Running (Mixed)1 1:53:25 11.11(10:12) 17.88(6:21) 540
  Running (Road)4 1:34:24 12.07(7:49) 19.43(4:51) 395
  Cycling4 1:16:10 17.78(14.0/h) 28.61(22.5/h) 464
  Total10 7:04:07 49.1(8:38) 79.02(5:22) 1604
  [1-5]9 5:34:07
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Sunday Sep 17 #

12 PM

Cycling 18:06 intensity: (2:09 @1) + (6:39 @2) + (9:18 @3) 6.31 km (20.9 kph) +141m
ahr:120 max:146 shoes: Kona Jake the Snake '14

1 PM

Running (Mixed) long 1:53:25 intensity: (8:54 @2) + (1:10:01 @3) + (13:17 @4) + (21:13 @5) 17.88 km (6:21 / km) +540m 5:31 / km
ahr:137 max:190 shoes: Inov-8 Race Ultra 290 (red)

Fun afternoon exploring Muogamarra nature reserve north of Cowan, last day of the open season there so tried to make the most of it, which involved some cat and mouse antics.

Cracking run down to Peat's Bight - firetrail then beyond the crater changed to beautiful singletrack. Good mix of vegetation too. Back the way we came and a decent effort on the big climb out.

Then went to go check out Deerubbin lookout, where we were met by a very officious volunteer who told us that we couldn't climb up to it as they'd packed up for the day - over 90 mins before closing - and it was "too dangerous". We hid until they'd gone past, then went back and enjoyed the views AND didn't die.

I then ran past them to their surprise, and they were ushering me towards the carpark but I had another lookout to visit, so hid some more and went back and up to Lloyd Trig but frustratingly twisted my left ankle in the process.

They had the last laugh though, as removing the signage to the carpark meant I missed a turning and taking the third Strava segment of the park.
4 PM

Cycling 16:34 intensity: (27 @1) + (3:12 @2) + (12:01 @3) + (54 @4) 6.58 km (23.8 kph) +120m
ahr:131 max:158 shoes: Kona Jake the Snake '14

Saturday Sep 16 #

8 AM

Cycling warm up/down 19:35 intensity: (8 @1) + (4:01 @2) + (15:06 @3) + (20 @4) 7.58 km (23.2 kph) +113m
ahr:130 max:155

9 AM

Running (Road) warm up/down 10:25 intensity: (35 @1) + (1:14 @2) + (8:23 @3) + (13 @4) 1.51 km (6:54 / km) +31m 6:15 / km
ahr:132 max:157 shoes: NB Vazee

Orienteering 20:59 intensity: (3 @2) + (16 @3) + (1:43 @4) + (18:57 @5) 4.37 km (4:48 / km) +53m 4:31 / km
ahr:177 max:187 shoes: NB Vazee

Good bit of sprint training, was feeling pretty rushed with decisions but got into it as it went on, mainly a few poor things in not planning ahead.

Orienteering warm up/down 6:09 intensity: (1:44 @2) + (3:21 @3) + (47 @4) + (17 @5) 0.78 km (7:52 / km) +16m 7:08 / km
ahr:139 max:171 shoes: NB Vazee

10 AM

Cycling warm up/down 21:55 intensity: (31 @1) + (3:57 @2) + (17:18 @3) + (9 @4) 8.14 km (22.3 kph) +90m
ahr:130 max:155 shoes: Kona Jake the Snake '14

Running (Road) warm up/down 12:51 intensity: (6 @1) + (2:47 @2) + (9:43 @3) + (15 @4) 2.1 km (6:07 / km) +50m 5:28 / km
ahr:131 max:156 shoes: NB Vazee

11 AM

Orienteering 23:00 intensity: (6 @1) + (5 @2) + (8 @3) + (5:04 @4) + (17:37 @5) 4.94 km (4:39 / km) +136m 4:06 / km
ahr:175 max:191 shoes: NB Vazee

Great fun sprint training in the rocks, map looking really good but new fencing scuppered one of my routes and I didn't really recover my head after that.
12 PM

Orienteering (mapping) 1:30:00 [0] 3.0 km (30:00 / km)
shoes: NB Vazee

Wandered round the rocks doing some field checking.

Thursday Sep 14 #

7 AM

Running (Road) 34:54 intensity: (6 @1) + (15 @2) + (13:19 @3) + (7:57 @4) + (13:17 @5) 7.7 km (4:32 / km) +194m 4:02 / km
ahr:161 max:183 shoes: NB Zante (blue)

After feeling pretty shitty yesterday, felt pretty good on this RTW and had plenty of PRs.
8 PM

Running (Road) 36:14 intensity: (13 @1) + (38 @2) + (19:47 @3) + (14:17 @4) + (1:19 @5) 8.13 km (4:28 / km) +120m 4:09 / km
ahr:150 max:173 shoes: NB Zante (blue)

Late run home.

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