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Training Log Archive: Brooner

In the 7 days ending Jan 15, 2015:

	activity	#	time	miles		km		+m	load
	Running (Mixed)	4	3:12:04	20.26	(9:29)	32.6	(5:53)	670	284.9
	S&C	5	2:10:00						123.0
	Cycling	4	1:02:30	13.3	(12.8/h)	21.4	(20.5/h)	520	87.5
	Running (Road)	4	35:40	3.98	(8:58)	6.4	(5:34)	15	42.7
	Total	13	7:00:14	37.53		60.4		1205	538.1
averages - sleep:7.3

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Thursday Jan 15, 2015 #

1 PM

Running (Mixed) 45:00 [3] 7.6 km (5:55 / km) +145m 5:24 / km
ahr:152 max:181 slept:7.5 shoes: Inov-8 Road-X 255 (blue)

Hot hot lunchtime run, down into flat rock gully, with a bit of a bush bash on an overgrown track (which was passable last time I went down there), then up past the incinerator and through the streets to finish.

Should get back to doing hill reps in flat rock gully, choice of three climbs on trails of various toughness.

Wednesday Jan 14, 2015 #

Event: Sydney Summer Series #16 - Collaroy

1 PM

Running (Road) warm up/down 12:00 [3] 2.2 km (5:27 / km)
slept:7.5 shoes: Inov-8 Road-X 255

Scorchio

S&C (Gym) 15:00 [2]

Upper body only, legs a bit niggly.

Tuesday Jan 13, 2015 #

6 PM

Running (Road) warm up/down 8:00 [2] 1.3 km (6:09 / km) +5m 6:02 / km
shoes: Inov-8 Road-X 255 (blue)

7 PM

S&C (Pilates) 1:00:00 [2]

Monday Jan 12, 2015 #

1 PM

Running (Road) warm up/down 10:00 [2] 1.8 km (5:33 / km) +10m 5:24 / km
slept:8.0 shoes: Inov-8 Road-X 255

S&C 5:00 [1]

S&C (Gym) 20:00 [2]

5 PM

Cycling warm up/down 25:00 [3] 9.2 km (22.1 kph) +240m
ahr:132 max:171 shoes: Kona Jake the Snake '14

6 PM

Running (Mixed) warm up/down 5:00 [4] 0.8 km (6:15 / km)
ahr:146 max:172 shoes: Inov-8 Road-X 233

Jogging & drills, could have done with doing a few laps too but didn't really have time.

Running (Mixed) intervals 20:00 [5] 3.4 km (5:53 / km)
ahr:167 max:192 shoes: Inov-8 Road-X 233

Woodstock session which was ~400m reps (more like 420m) with 60s recovery, in 2 sets of 12 minutes, 3 mins between sets.

Tried to ease into the session after not really enough warm up and wasn't feeling particularly fast, felt my chest was holding me back more than the legs though. Matt W was running well & keeping me honest on my shoulder though.

77, 78, 76, 73, 75.
79, 78.

Pulled out after second rep of the second set, as my left hamstring was starting to twinge.

7 PM

Running (Mixed) warm up/down 5:00 [2] 0.8 km (6:15 / km)
ahr:130 max:140 shoes: Inov-8 Road-X 233

Couple of easy laps, hamstring feeling ok.

S&C 10:00 [1]

Good stretch out afterwards.

Cycling warm up/down 15:00 [3] 4.6 km (18.4 kph) +90m
ahr:118 max:148 shoes: Kona Jake the Snake '14

Sunday Jan 11, 2015 #

7 PM

S&C 20:00 [1]

Saturday Jan 10, 2015 #

7 AM

Cycling warm up/down 9:30 [3] 3.5 km (22.1 kph) +50m
ahr:121 max:151 slept:6.0 shoes: Kona Jake the Snake '14

8 AM

Running (Mixed) long 1:57:04 [3] 20.0 km (5:51 / km) +525m 5:10 / km
ahr:149 max:177 shoes: Inov-8 Road-X 255 (blue)

Good explore of north head with Andy, lots of trails I've never been on, fantastic views despite being overcast most of the time, and a bit of a bush bash for good measure.

Horribly humid day, a couple of icy pole stops needed and a good dip afterwards. Knee a bit niggly to start but settled down, right calf tightening towards the end but manageable.

11 AM

Running (Road) warm up/down 5:40 [3] 1.1 km (5:09 / km)
ahr:137 max:153 shoes: Inov-8 Road-X 255 (blue)

12 PM

Cycling warm up/down 13:00 [3] 4.1 km (18.9 kph) +140m
ahr:112 max:150 shoes: Kona Jake the Snake '14

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