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Training Log Archive: Brooner

In the 7 days ending Aug 3, 2014:

activity # timemileskm+mload
  Running (Road)6 3:05:48 24.23(7:40) 39.0(4:46) 855283.1
  Cycling3 1:50:00 30.51(16.6/h) 49.1(26.8/h) 535110.0
  Running (Terrain)1 21:00 2.49(8:27) 4.0(5:15)21.0
  Total9 5:16:48 57.23(5:32) 92.1(3:26) 1390414.1
averages - sleep:7.6

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Sunday Aug 3, 2014 #

3 PM

Cycling 1:00:00 [3] 31.6 km (31.6 kph) +235m
slept:9.0 shoes: Kona Jake the Snake '14

Over to Centennial for some easy laps to give the new wheels a spin out and get used to it, having a lighter and well working bike is a lot of fun!
4 PM

Running (Terrain) 21:00 [3] 4.0 km (5:15 / km)
ahr:150 max:169 shoes: Inov-8 Road-X 255 (old)

Some easy jogging around centennial to try and loosen the legs off after yesterday. Pleasant in the setting sunshine.

Saturday Aug 2, 2014 #

7 AM

Running (Road) warm up/down 23:00 [3] 4.9 km (4:42 / km) +70m 4:23 / km
ahr:156 max:172 slept:6.5 shoes: Inov-8 Road-X 255 (old)

Over to Sydney Park for a time trial rather than the planned Otford - Bundeena run as the wind forecast suggested it wouldn't be a lot of fun and Ondrej couldn't do Sunday.

Now four missed opportunities to run Coastal Classic - 2 x Weddings, 1 x Bush Fires, 1 x Strong Winds.

Hopefully can do it this year before it gets too hot.
8 AM

Running (Road) race 17:18 [5] 5.0 km (3:28 / km) +60m 3:16 / km
ahr:190 max:197 shoes: Inov-8 Road-X 233

Sydney Park Run - been a while since I've done this and with work still ongoing in the park it was quite a different course, still anti-clockwise round the park & roads to the oval, now you go round that and then up and down the main hill before returning much the same way (with a few cross country sections - exciting!).

Went off behind a couple of guys and sat in behind them for the first couple of km but the pace was slowing a little on the 2nd km (3:22, 3:29) so I pushed on round the oval and knew I'd probably be stronger up the hill so opened a gap up to the top, but had a bit of a stitch coming on so wasn't pushing back down the hill and the gap was closed a bit (3:28). Back down the road I was starting to struggle and could hear the guy behind closing further (3:32) but I was probably aided by the short cross-country sections and then the final few hills towards the finish meant I could open small gaps and managed to hold him off on the sprint for the line (I wasn't doing much sprinting by that stage - 3:27). 17:18 official time, the guy behind has gone 30s quicker in recent months too.

10 seconds or so taken off my Parkrun PB, still a bit down on the 16:50 I ran during the 5 mile race around the Olympic Park a couple of years back having been doing some decent training, so should easily break 17 minutes this year if I do more than a couple of weeks of speed work. Good marker though and a decent guide as to pace ahead of city to surf next weekend.

Running (Road) warm up/down 26:30 [3] 4.8 km (5:31 / km) +50m 5:15 / km
ahr:144 max:161 shoes: Inov-8 Road-X 255 (old)

Shuffle home with Ondrej, calves struggling.

Friday Aug 1, 2014 #

Note
slept:8.0

Got new Garmin but tried the charging lead when at the office with the old one and it came to life. Tried switching it on when I got home and it just had garbled menus and wouldn't charge again. Pretty sure it's borked, but rather frustrating as it doesn't seem *completely* screwed.

Wednesday Jul 30, 2014 #

6 PM

Running (Road) warm up/down 7:00 [3] 1.5 km (4:40 / km)
slept:7.5 shoes: Inov-8 Road-X 255

Running (Road) hills 40:00 [5] 8.5 km (4:42 / km) +400m 3:49 / km
shoes: Inov-8 Road-X 255

Hills & stairs around neutral bay, pretty tough season but had a few folk around me tonight at least to keep me pushing on.

Was running the downs pretty hard which hurt, and had a stitch by the time we came to the final rep up Ben Boyd road so only managed ~4:30, was pretty smashed.
7 PM

Running (Road) warm up/down 15:00 [3] 2.7 km (5:33 / km) +50m 5:05 / km
shoes: Inov-8 Road-X 255

Cycling warm up/down 20:00 [3] 7.5 km (22.5 kph) +100m

Tuesday Jul 29, 2014 #

6 PM

Running (Road) warm up/down 10:00 [3] 2.0 km (5:00 / km) +25m 4:42 / km
slept:7.0 shoes: Inov-8 Road-X 255

Running (Road) tempo 40:00 [5] 8.0 km (5:00 / km) +180m 4:30 / km
shoes: Inov-8 Road-X 255

Similar to last week, 10 x Steps and slopes then 3 lamppost fartlek loops of St Leonards (easy 3/1, then two 1/1 which averaged around 3:30 pace, both quicker than fastest one last week). Even handicapped was running the second half solo. Finished with two reps of Walker street, second one solo.
7 PM

Running (Road) warm up/down 7:00 [3] 1.6 km (4:22 / km) +20m 4:07 / km
shoes: Inov-8 Road-X 255

8 PM

Cycling warm up/down 30:00 [3] 10.0 km (20.0 kph) +200m

Longer hillier spin out than normal on the cycle home.

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