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Training Log Archive: Brooner

In the 7 days ending Dec 15, 2014:

activity # timemileskm+mload
  Kayaking2 3:33:00 9.57(22:16) 15.4(13:50)42.6
  Running (Mixed)4 2:33:20 18.58(8:15) 29.9(5:08) 43583.9
  Cycling5 1:51:40 25.1(13.5/h) 40.4(21.7/h) 65051.2
  Running (Road)2 1:04:00 7.21(8:53) 11.6(5:31) 20039.2
  Hiking1 40:00 0.99(40:14) 1.6(25:00) 1954.0
  Total11 9:42:00 61.45(9:28) 98.9(5:53) 1480220.9
averages - sleep:6.8

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TuWeThFrSaSuMo

Monday Dec 15, 2014 #

6 PM

Cycling 29:00 [3] 9.7 km (20.1 kph) +225m
ahr:130 max:165 slept:8.0 shoes: Kona Jake the Snake '14

Running (Mixed) warm up/down 5:00 [3] 0.9 km (5:33 / km) +20m 5:00 / km
ahr:142 max:158 shoes: Vivobarefoot Breatho Trail

Running (Road) hills 34:00 [5] 6.6 km (5:09 / km) +100m 4:47 / km
ahr:174 max:197 shoes: Vivobarefoot Breatho Trail

3 sets of continuous hills, long up, 1/4 down, sprint to top, recover down and repeat ad nauseam (for 10min (4 off), 10 (3), 5)
7 PM

Running (Mixed) warm up/down 10:00 [3] 1.8 km (5:33 / km) +10m 5:24 / km
ahr:153 max:166 shoes: Vivobarefoot Breatho Trail

Cycling warm up/down 15:00 [3] 5.0 km (20.0 kph) +60m
ahr:120 max:140 shoes: Kona Jake the Snake '14

Sunday Dec 14, 2014 #

10 AM

Kayaking 2:20:00 [2] 10.0 km (14:00 / km)
ahr:88 max:115 slept:4.5

2 PM

Hiking 40:00 [1] 1.6 km (25:00 / km) +195m 15:32 / km
ahr:109 max:147 shoes: Vivobarefoot Breatho Trail

3 PM

Kayaking 1:13:00 [2] 5.4 km (13:31 / km)
ahr:99 max:119 (injured)

Saturday Dec 13, 2014 #

11 AM

Cycling warm up/down 15:00 [3] 5.0 km (20.0 kph) +50m
ahr:124 max:150 slept:7.0 shoes: Kona Jake the Snake '14

Over to Centennial.
12 PM

Running (Mixed) long 1:53:00 [4] 22.0 km (5:08 / km) +350m 4:45 / km
ahr:163 max:191 shoes: Inov-8 Terrafly 303

Sufferfest. Not super hot but pretty muggy, and running at midday wasn't greatest idea (topping up stupid tan/burn lines) but sweated out previous night's pub crawl.

Meandering lap and a half of centennial (sussed out a good tough ~1km terrain stretch for future intervals) then loop out through queens, Waverly and then Cooper parks where I checked out some more of the trails there (such a great area for a sprint), then back into centennial for some more meanderings with a stretch through surrounding streets too. Struggled to get going, went alright through the middle section, struggling again at the end, but aided by blisters - these shoes are on the way out.
2 PM

Cycling warm up/down 20:00 [3] 5.4 km (16.2 kph) +50m
ahr:118 max:142 shoes: Kona Jake the Snake '14

5 PM

Note
slept:1.0

Thursday Dec 11, 2014 #

6 PM

Running (Road) (hash) 30:00 [3] 5.0 km (6:00 / km) +100m 5:27 / km
ahr:128 max:188 slept:6.5 shoes: Inov-8 Road-X 233

Pretty leisurely Santa hash around the city.

Wednesday Dec 10, 2014 #

Note
slept:6.0 (rest day)

Legs shafted on cycle to work today, and generally feeling pretty whacked, so a deserved rest day it seems.

Tuesday Dec 9, 2014 #

1 PM

Running (Mixed) 25:20 [3] 5.2 km (4:52 / km) +55m 4:38 / km
ahr:146 max:167 slept:8.0 shoes: Inov-8 Road-X 255

Easy running round St Leonards with some stretching, bit quicker than last night and took in some slopes too, calf still niggly but generally ok.
7 PM

Cycling tempo 32:40 [4] 15.3 km (28.1 kph) +265m
ahr:139 max:168 shoes: Kona Jake the Snake '14

The five-bridges-instead-of-two route home at a decent pace.

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