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Training Log Archive: Brooner

In the 7 days ending Jul 20, 2014:

activity # timemileskm+mload
  Running (Mixed)1 2:10:20 15.78(8:15) 25.4(5:08) 435195.5
  Running (Road)5 2:09:19 14.91(8:40) 24.0(5:23) 545169.3
  Total6 4:19:39 30.7(8:28) 49.4(5:15) 980364.8
averages - sleep:7.8

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Saturday Jul 19, 2014 #

10 AM

Running (Mixed) long 2:10:20 [4] 25.4 km (5:08 / km) +435m 4:44 / km
ahr:153 max:179 slept:7.0 shoes: Inov-8 Road-X 255

Slightly hungover & tired (post TDF watching & loud party 2 doors down) long run, over to meet Ondrej then loop through Centennial and Queens Parks, down to Bronte and along the coast - was alternating from blazing sunshine to brutal wind and showers, sea was pretty epic too.

Up to Bondi and across the beach (quietest I've ever seen it, was great!) and up to Blair Street and along to the big climb up Birriga Rd to Bellevue Hill, really nice trails discovered through Cooper Park, then another huge & steep climb up Attunga street (~300m with 50m climb) before a final loop through Centennial.

Legs pretty stuffed by the time we hit Centennial again, and after 90 mins was feeling pretty dehydrated, but great to get out for a decent run again.
12 PM

Running (Road) warm up/down 7:19 [3] 1.4 km (5:14 / km) +15m 4:58 / km
ahr:152 max:166 shoes: Inov-8 Road-X 255

Home from central park.

Friday Jul 18, 2014 #

8 AM

Running (Road) 37:00 [3] 7.7 km (4:48 / km) +220m 4:12 / km
slept:7.5 shoes: Inov-8 Road-X 255

Into work via Barrangaroo, legs better today.

Wednesday Jul 16, 2014 #

8 AM

Running (Road) 8:00 [3] 1.5 km (5:20 / km)
shoes: Inov-8 Road-X 255

Legs struggling today.

Tuesday Jul 15, 2014 #

6 PM

Running (Road) warm up/down 13:00 [3] 2.5 km (5:12 / km) +20m 5:00 / km
ahr:141 max:155 slept:9.0 shoes: Inov-8 Road-X 255

7 PM

Running (Road) hills 40:00 [5] 7.1 km (5:38 / km) +260m 4:46 / km
ahr:169 max:197 shoes: Inov-8 Road-X 255

Steps & slopes x 8.
Bent street reps x 3
Ben Boyd road x 1 - 4:15, not bad considering, only 3s down on my best and this time it was dark & wet.

Running (Road) warm up/down 24:00 [3] 3.8 km (6:19 / km) +30m 6:05 / km
ahr:144 max:165 shoes: Inov-8 Road-X 255

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