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Training Log Archive: Brooner

In the 1 days ending Jan 31, 2016:

activity	#	time	miles		km		+m				load
Cycling	2	1:12:00	15.35	(12.8/h)	24.7	(20.6/h)	525				100.8
S&C	2	1:05:00									65.0
Running (Mixed)	2	23:45	2.55	(9:19)	4.1	(5:48)	5				33.3
Orienteering	1	14:41	1.86	(7:53)	3.0	(4:54)	30	25 /	27c	92%	32.3
Running (Road)	1	8:00	0.75	(10:44)	1.2	(6:40)	5				11.2
Total	7	3:03:26	20.51		33.0		565	25 /	27c	92%	242.6

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Sunday Jan 31, 2016 #

Event: Sydney Sprint Series 2016 Race #4 - Mosman

9 AM

Running (Road) warm up/down 8:00 [3] 1.2 km (6:40 / km) +5m 6:32 / km
shoes: Inov-8 Road-X 255 (blue)

10 AM

S&C (Pilates) 55:00 [2]

3 PM

Cycling warm up/down 39:00 [3] 12.2 km (18.8 kph) +265m
shoes: Kona Jake the Snake '14

To middle head, via gym.

4 PM

S&C (gym) 10:00 [2]

5 PM

Running (Mixed) warm up/down 12:45 [3] 2.3 km (5:33 / km) +5m 5:29 / km
ahr:146 max:173 shoes: Inov-8 Terrafly 303 (dark)

Orienteering race 14:41 [5] **** 3.0 km (4:54 / km) +30m 4:40 / km
ahr:181 max:189 spiked:25/27c shoes: Inov-8 Terrafly 303 (dark)

Decent enough run, massive advantage of knowing the area from last year but still great fun. Caught Steve early which definitely pushed me on, a few time losses in the circle (kite searching & punching) but nothing major apart from 14 where I was very hesitant in figuring out where I was meant to go - dropped around 15 secs. A few less than optimal routes towards the end probably lost another ten seconds on 22 & 24.

6 PM

Running (Mixed) warm up/down 11:00 [3] 1.8 km (6:07 / km)
ahr:118 max:159 shoes: Inov-8 Terrafly 303 (dark)

7 PM

Cycling warm up/down 33:00 [3] 12.5 km (22.7 kph) +260m
ahr:135 max:169 shoes: Kona Jake the Snake '14

Sprint - Splits

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