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Training Log Archive: Brooner

In the 7 days ending Dec 19, 2013:

activity # timemileskm+mload
  Running (Road)8 3:36:05 21.16(10:13) 34.05(6:21) 720411.1
  Running (Mixed)4 3:05:40 22.18 35.7 755316.6
  Cycling2 53:35 12.12(13.6/h) 19.5(21.8/h) 32075.0
  Orienteering1 40:48 5.22(7:49) 8.4(4:51) 24089.8
  S&C1 10:0014.0
  Total14 8:26:08 60.68 97.65 2035906.5
averages - sleep:7.8

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FrSaSuMoTuWeTh

Thursday Dec 19, 2013 #

5 PM

Running (Road) warm up/down 16:37 [3] 3.4 km (4:53 / km) +95m 4:17 / km
ahr:137 max:167 slept:6.0

Over to the observatory with Andy to meet Steve
6 PM

Running (Road) hills 1:47:27 [5] 14.4 km (7:28 / km) +410m 6:32 / km
ahr:143 max:188 shoes: Inov-8 Road-X 255

Observatory hills, pretty beastly session adding one more (rather long) rep to the mix taking it up to 16. Actually felt easier than last year, and even the half set we did a while back, and aside from a few low points I think I've got a lot stronger on steps (and actually put together a couple of months of decent training).

Quad ok, calf tightening up throughout. Saturday will be the real test for survival in this week's training.

8 PM

Running (Road) warm up/down 16:36 [3] 3.1 km (5:21 / km) +90m 4:41 / km
ahr:137 max:155

Wednesday Dec 18, 2013 #

Event: Sydney Summer Series #12 - Mosman
 
5 PM

Cycling warm up/down 13:35 [3] 5.0 km (22.1 kph) +40m

Running (Mixed) warm up/down 5:00 [3]

6 PM

Orienteering race (score) 40:48 [5] 8.4 km (4:51 / km) +240m 4:15 / km
shoes: Inov-8 Road-X 255

Mosman score, pretty straightforward, went clockwise and went well aside from 9 being in the wrong place (1 min) and hesitant in the circle a few times. Stupidly overestimated time back from southern controls so skipped 6, would have had plenty time to clear the course.
7 PM

Cycling warm up/down 40:00 [3] 14.5 km (21.7 kph) +280m

Mosman > (puncture) > home (valve burst) > uni > home
9 PM

Running (Road) warm up/down 20:00 [3] 3.0 km (6:40 / km) +30m 6:21 / km

More control checking and route testing at the uni.

Tuesday Dec 17, 2013 #

9 PM

S&C 10:00 [3]
slept:7.5

Was going to do hills but right quad tight from weekend, with a hilly summer series and observatory hills ahead this week it wasn't too bad an idea to give it a miss.

Sunday Dec 15, 2013 #

11 AM

Running (Road) warm up/down 7:00 [3] 1.4 km (5:00 / km) +15m 4:45 / km
ahr:141 max:154 slept:7.5 shoes: Inov-8 Road-X 255

Over to the start of the walkway over Anzac bridge
12 PM

Running (Mixed) long 2:21:40 [4] 28.0 km (5:04 / km) +665m 4:31 / km
ahr:161 max:185 shoes: Inov-8 Road-X 255

7 bridges run, trying to keep off the main roads where possible for the first section, then through the bush trails of the north shore from burns bay back towards the bridge, though missed a few turns on road sections between tambourine creek and Gore creek leading to some painful extra climb. Round berry island and balls head to earn a couple of icy poles prior the long road haul home.

Started out overcast but that quickly burnt off and got hotter as the run went on, pretty shafted by the end. Cracking little run though.
2 PM

Running (Road) warm up/down 7:35 [3] 1.25 km (6:04 / km) +10m 5:50 / km
ahr:156 max:176 shoes: Inov-8 Road-X 255

Plod home from Anzac. Cold bath afterwards to hopefully help the legs out.

Saturday Dec 14, 2013 #

Event: Wanda
 
3 PM

Running (Mixed) warm up/down 15:00 [3] 2.6 km (5:46 / km) +50m 5:16 / km
ahr:137 max:173 slept:10.0 shoes: Inov-8 Road-X 255

Running (Road) tempo 4:00 [5] 1.1 km (3:38 / km) +10m 3:29 / km
ahr:162 max:183 shoes: Inov-8 Road-X 255

Running (Road) tempo 11:50 [5] 2.7 km (4:23 / km) +25m 4:11 / km
ahr:176 max:187 shoes: Inov-8 Road-X 255

4 PM

Running (Road) intervals 25:00 [4] 3.7 km (6:45 / km) +35m 6:27 / km
ahr:125 max:173 shoes: Inov-8 Road-X 255

Over at Sydney Uni, tried to run my course hard to get time/distance check but was thwarted early on by building work blocking off one of the controls, ruining a couple of my fave legs. Foiled.

Afterwards was checking alternative control sites and running a few different route choices.
5 PM

Running (Mixed) 24:00 [3] 5.1 km (4:42 / km) +40m 4:32 / km
ahr:156 max:183 shoes: Inov-8 Road-X 255

Home via the creek down to Jubilee Park and back along the foreshore, legs weary.

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