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Training Log Archive: Brooner

In the 7 days ending Jan 28, 2013:

	activity	#	time	miles		km		+m				load
	Cycling	9	3:58:30	47.1	(11.8/h)	75.8	(19.1/h)	1035				333.9
	Running (Mixed)	1	1:43:06	10.87	(9:29)	17.5	(5:53)	270				185.6
	Running (Road)	4	1:05:13	7.77	(8:24)	12.5	(5:13)	70				84.9
	S&C	2	1:05:00									65.0
	Orienteering	2	56:05	7.64	(7:20)	12.3	(4:34)	165	11 /	14c	78%	123.4
	Total	15	8:47:54	73.38		118.1		1540	11 /	14c	78%	792.8
averages - sleep:7.5 weight:73kg

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Monday Jan 28, 2013 #

Event: Sydney Sprint Series #3

5 PM

Running (Road) warm up/down 20:00 [3] 4.0 km (5:00 / km) +10m 4:56 / km
ahr:154 max:161 slept:8.0 shoes: Inov-8 Road-X 255 (old)

Dreich warm up down to Sydney Park.

6 PM

Orienteering race (Sprint) 13:18 [5] *** 3.0 km (4:26 / km) +15m 4:20 / km
ahr:182 max:192 spiked:11/14c shoes: Vivobarefoot Breatho Trail

Sydney Sprint Series: Sydney Park

Pretty straightforward course, but was hesitant into 4 (wondering whether green was crossable) and head and hope through 5-6, and got a bit lucky as I couldn't really tell what was going on, and everything was coming up very quickly. Maybe lost a little time not going straighter for #9.

Glad I took studded shoes, would have been slipping all over the place otherwise.

Map & Route

Running (Road) warm up/down 29:13 [3] 5.5 km (5:19 / km) +60m 5:02 / km
ahr:149 max:167 weight:73kg shoes: Inov-8 Road-X 255 (old)

Warm down to the gym then home via Newtown, Sydney Uni & Victoria Park.

Sauna at the gym very much needed.

Sprint - Splits

Sunday Jan 27, 2013 #

10 AM

Running (Road) warm up/down 8:00 [2] 1.5 km (5:20 / km)
slept:8.0 shoes: Inov-8 Road-X 255 (old)

S&C 40:00 [2]

Saturday Jan 26, 2013 #

8 AM

Running (Mixed) 1:43:06 [4] 17.5 km (5:53 / km) +270m 5:28 / km
ahr:166 max:189 slept:6.5 shoes: Inov-8 Road-X 255 (old)

Run with Andy & Lee, bit of a struggle as legs tired from the week's crash back into commuting and it has been a while since I'd done any decent running. First 10km was fine, second half tougher, really struggling with the steps.

As usual, beautiful trails taking in the bush, beaches and bays from North Sydney to the Spit then along to Manly. Finished with a very refreshing cool off in the sea, and a pie. It was Australia Day after all.

Friday Jan 25, 2013 #

8 AM

Cycling 25:00 [3] 8.2 km (19.7 kph) +140m

5 PM

Cycling 26:00 [3] 8.2 km (18.9 kph) +80m

Thursday Jan 24, 2013 #

7 AM

Cycling 26:25 [3] 8.2 km (18.6 kph) +150m
ahr:142 max:175

6 PM

Cycling 28:30 [3] 8.2 km (17.3 kph) +80m
ahr:126 max:158

Wednesday Jan 23, 2013 #

7 AM

Cycling 26:16 [3] 8.2 km (18.7 kph) +140m
ahr:141 max:176

5 PM

Cycling 33:19 [3] 11.5 km (20.7 kph) +145m
ahr:131 max:170

To Balmain, over Harbour & Anzac Bridges.

6 PM

Orienteering (Score) 42:47 [5] 9.3 km (4:36 / km) +150m 4:15 / km
ahr:184 max:198 shoes: Inov-8 Road-X 255 (old)

Balmain SSS

Just droped #14, don't think I could have got it and finished in time, and happy to have made it round while pushing reasonably hard on the steps and hills.

Map & Route

7 PM

Cycling 20:00 [3] 6.6 km (19.8 kph) +70m
ahr:135 max:166

Home from Balmain, starting to cramp at times.

Tuesday Jan 22, 2013 #

7 AM

Cycling 25:00 [3] 8.3 km (19.9 kph) +150m
ahr:144 max:182

6 PM

Cycling 28:00 [3] 8.4 km (18.0 kph) +80m
ahr:122 max:166

7 PM

Running (Road) warm up/down 8:00 [2] 1.5 km (5:20 / km)
shoes: Inov-8 Road-X 255 (old)

S&C 25:00 [2]

Gym

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