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Training Log Archive: Brooner

In the 7 days ending Feb 2, 2014:

activity # timemileskm+mload
  Cycling5 3:03:10 41.2(13.5/h) 66.3(21.7/h) 1000256.4
  Running (Mixed)3 3:00:00 21.41(8:25) 34.45(5:13) 690313.6
  Orienteering4 1:32:48 12.64(7:20) 20.35(4:34) 23061 /78c78%174.6
  Swimming3 50:0040.0
  Running (Road)1 12:00 1.62(7:26) 2.6(4:37) 2516.8
  Total12 8:37:58 76.86 123.7 194561 /78c78%801.4
averages - sleep:7.5

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MoTuWeThFrSaSu

Sunday Feb 2, 2014 #

Event: Sprint Series #5 - Georges Heights
 
3 PM

Cycling 36:30 [3] 12.4 km (20.4 kph) +325m
ahr:132 max:165 slept:9.0

Darlinghurst to Georges heights
6 PM

Running (Road) warm up/down 12:00 [3] 2.6 km (4:37 / km) +25m 4:24 / km
ahr:152 max:175 shoes: Inov-8 Road-X 233

Orienteering race 16:02 [5] ** 3.45 km (4:39 / km) +55m 4:18 / km
ahr:183 max:192 spiked:21/24c

Managed to avoid any huge booms this week and was reasonably well in control, but it was a straightforward course and I lost big chunks of time in the circle in a few places. Garmin suggests I spent 30s not moving and I certainly lost that trying to get into the cannon at 4, bit slow through bush at 5, and then hunting the flag in the circle at 6 - a few other controls were scrappy in the circle and exiting too.

50s down on Josh, was typically a second or two down him (or Aiden) on most of the legs that went well, but was running a bit better in the second half.
7 PM

Running (Mixed) warm up/down 18:00 [3] 3.55 km (5:04 / km) +40m 4:48 / km
ahr:141 max:170 shoes: Inov-8 Road-X 233

Control collecting and some more jogging.

Swimming warm up/down 10:00 [1]

Quick swim at Balmoral

Cycling 32:00 [3] 11.8 km (22.1 kph) +320m
ahr:130 max:161


Sprint - Splits

Saturday Feb 1, 2014 #

7 AM

Running (Mixed) long 2:34:00 [4] 29.2 km (5:16 / km) +650m 4:45 / km
ahr:156 max:180 slept:6.0 shoes: Inov-8 Road-X 255

City to Surf the (twice as) long way round - met Ondrej at Hyde Park and headed through Woolloomooloo and Potts Point (via a few dead ends) to the harbour at Rushcutters then headed east, round most of the headlands (skipped Point Piper).

By Rose Bay I was struggling a little, around my quad/ITB where I hit it last weekend was sore and I was thinking about skipping South Head, but after some stretching the climb up New South Head Road wasn't too bad and once I'd hit the really nice harbourside trail that goes to Neilson Park it had eased off.

Parsley Bay to Watson's Bay was over in a flash, and we were soon up to Hornby Lighthouse & South Head. Went pretty well through the Gap and down to Diamond Bay but was a bit of a struggle from there on down to Bondi, longer than expected and needed a couple of stretch stops plus it was hotting up. Poorly frozen Icy Pole was demolished on the run along the promenade to finish at Bondi. Cracking morning out.
10 AM

Swimming 20:00 [1]

Mainly getting smashed by waves, very refreshing.

Thursday Jan 30, 2014 #

Note
(rest day)

Inadvertent rest day, had to work through lunch and was meant to be at a work thing in the evening, but felt crap and bailed on that for an early night instead.

Wednesday Jan 29, 2014 #

Event: Sydney Summer Series #18 - Birchgrove
 
5 PM

Cycling 40:40 [3] 16.8 km (24.8 kph) +240m
ahr:131 max:164 slept:8.0

Cycle over to Balmain, the long way round via Hunters Hill, made longer still by not actually checking where the start was until after I'd been to Ballast point itself.
6 PM

Orienteering race (score) 46:00 [4] * 9.8 km (4:42 / km) +150m 4:22 / km
ahr:168 max:186 spiked:27/39c shoes: Inov-8 Road-X 255

Balmain score, did most of the planning on the run so didn't take the best of routes, but a decent hilly hit out.
7 PM

Cycling warm up/down 14:00 [3] 5.3 km (22.7 kph) +65m
ahr:138 max:163

Tuesday Jan 28, 2014 #

Note
(rest day)

Monday Jan 27, 2014 #

10 AM

Running (Mixed) warm up/down 8:00 [3] 1.7 km (4:42 / km)
ahr:130 max:158 slept:7.0 (injured) shoes: Inov-8 Road-X 233

A bit rushed, given amount of time available.

Orienteering race 16:46 [5] *** 4.4 km (3:49 / km) +15m 3:45 / km
ahr:177 max:188 spiked:13/15c (injured) shoes: Inov-8 Road-X 233

11 AM

Orienteering warm up/down 14:00 [3] 2.7 km (5:11 / km) +10m 5:05 / km
ahr:130 max:155 shoes: Inov-8 Road-X 233

Reran 11-12-13 and checked out some of the interesting bits of the map we didn't visit to see if I'd interpreted them right when map geeking.
5 PM

Cycling 1:00:00 [3] 20.0 km (20.0 kph) +50m

To/from Bronte
6 PM

Swimming 20:00 [1]

Getting smashed by waves, refreshing.

Day 5 ANU Elite - Splits

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