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Training Log Archive: Brooner

In the 1 days ending Jan 29, 2017:

activity # timemileskm+mload
  S&C1 1:00:0060.0
  Cycling2 48:17 11.63(14.5/h) 18.72(23.3/h) 25257.7
  Orienteering1 17:15 2.31(7:28) 3.72(4:38) 7913 /16c81%36.3
  Running (Mixed)1 9:59 1.19(8:23) 1.92(5:12) 3915.0
  Running (Road)1 5:00 0.62(8:03) 1.0(5:00) 57.0
  Total4 2:20:31 15.75 25.35 37413 /16c81%176.0
averages - sleep:8

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Su

Sunday Jan 29, 2017 #

Event: Sydney Sprint Series 2017 Race #4 - Gladesville
 
9 AM

Running (Road) warm up/down 5:00 [3] 1.0 km (5:00 / km) +5m 4:53 / km
slept:8.0 shoes: NB Zante (blue)

Tired legs.
10 AM

S&C (Pilates) 1:00:00 [2]

Good running focussed session this week, lots of glutes work.
5 PM

Cycling warm up/down 22:47 intensity: (1:11 @1) + (6:11 @2) + (14:51 @3) + (34 @4) 9.2 km (24.2 kph) +129m
ahr:127 max:155 shoes: Kona Jake the Snake '14

Running (Mixed) warm up/down 9:59 intensity: (28 @2) + (6:34 @3) + (2:57 @4) 1.92 km (5:12 / km) +39m 4:44 / km
ahr:144 max:162 shoes: Inov-8 Terrafly 303 (dark)

Orienteering 17:15 intensity: (4 @2) + (28 @3) + (3:02 @4) + (13:41 @5) 3.72 km (4:38 / km) +79m 4:12 / km
ahr:172 max:186 spiked:13/16c shoes: Inov-8 Terrafly 303 (dark)

Gladesville sprint, not a great deal in the legs and a few nav time losses, one major routechoice (4) and a few minor ones (11,14) plus some hesitancy early on.
6 PM

Cycling warm up/down 25:30 intensity: (6:01 @1) + (8:13 @2) + (11:16 @3) 9.52 km (22.4 kph) +123m
ahr:114 max:144 shoes: Kona Jake the Snake '14


Sprint #4 - Splits

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