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Training Log Archive: Brooner

In the 1 days ending Jan 22, 2017:

	activity	#	time	miles		km		+m	load
	Cycling	2	2:38:16	38.98	(14.8/h)	62.73	(23.8/h)	930	203.5
	S&C	1	1:00:00						48.0
	Orienteering	1	14:22	1.74	(8:15)	2.81	(5:07)	35	30.7
	Running (Mixed)	1	10:00						14.0
	Running (Road)	1	6:00	0.75	(8:03)	1.2	(5:00)		8.4
	Total	5	4:08:38	41.47		66.74		965	304.6
averages - sleep:7

4:08

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Sunday Jan 22, 2017 #

Event: Sydney Sprint Series #3 - Mona Vale Public School

9 AM

Running (Road) warm up/down 6:00 [3] 1.2 km (5:00 / km)
slept:7.0 shoes: NB Zante (blue)

10 AM

S&C (Pilates) 1:00:00 [1]

12 PM

Cycling 1:24:25 32.72 km (23.3 kph) +463m
ahr:122 max:154 shoes: Kona Jake the Snake '14

Up to Mona Vale for a beer and swim.

4 PM

Running (Mixed) warm up/down 10:00 [3]
shoes: Inov-8 Road X Treme 178

5 PM

Orienteering race 14:22 2.81 km (5:07 / km) +35m 4:49 / km
ahr:175 max:187 shoes: Inov-8 Road X Treme 178

Scrappy race, lots of hesitations to read the map and in the circles cost me quite a bit of time, but race was over with a big banana to the 3rd control by leaving 2 in the wrong direction - this was enough to have my "30 second" (more like 23 second) man Toby on my shoulder and my legs didn't have the fight from about halfway. Didn't get much chance to plan ahead so leaving direction was often a problem, also the weird course numbering wasn't the most helpful. Really fun area though, there must be tons of ones just as good across Sydney.

Cycling 1:13:51 30.01 km (24.4 kph) +467m
ahr:131 max:155 shoes: Kona Jake the Snake '14

Sprint #3 - Splits

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