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Training Log Archive: Brooner

In the 7 days ending Mar 12, 2015:

	activity	#	time	miles		km		+m				load
	S&C	7	3:10:00									164.0
	Cycling	6	2:56:00	42.63	(14.5/h)	68.6	(23.4/h)	610				233.6
	Running (Mixed)	4	1:02:09	6.15		9.9		215				102.6
	Orienteering	3	45:28	5.59	(8:08)	9.0	(5:03)	105	57 /	62c	91%	100.0
	Running (Road)	4	40:30	3.67	(11:03)	5.9	(6:52)	35				56.7
	Total	18	8:34:07	58.04		93.4		965	57 /	62c	91%	656.9
averages - sleep:7.1

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Thursday Mar 12, 2015 #

6 PM

Cycling 37:00 [3] 16.0 km (25.9 kph) +245m
slept:7.0 shoes: Kona Jake the Snake '14

8 PM

S&C 30:00 [1]

Wednesday Mar 11, 2015 #

Event: Sydney Summer Series #24 - Manly Vale

1 PM

Running (Mixed) 38:53 [4] 6.9 km (5:38 / km) +160m 5:03 / km
ahr:159 max:181 slept:7.5 shoes: Inov-8 Road-X 255 (blue)

Sun, sweat and spiderweb filled trail run down and around berry island and back up Gore cove, despite high tide managed to skip under the cliffs.

4 PM

Note

Physio assault on calves, back and neck, plus right hammy & ITB. Much improvement in hip flexibility over the last 3 months, calf niggles still from rib problems but heading in the right direction (in fact too far, have switched side).

Tuesday Mar 10, 2015 #

8 PM

S&C 30:00 [1]

Monday Mar 9, 2015 #

6 PM

S&C (Pilates) 1:00:00 [2]
slept:8.0

A few things I had to bail out on for fear of my calves, legs pretty tight all over.

8 PM

S&C 30:00 [1]

Catching up on recent (& not so recent) cycling action, Bobridge's implosion in the pursuit was painful to watch, great win for Stannard in the Omloop (he shouldn't have had a chance), & the Strade Bianche also provided rather tasty racing at the weekend too.

Sunday Mar 8, 2015 #

Event: NSW Sprint Championships + NOL Sprint Finals

9 AM

S&C 10:00 [1]

Cycling warm up/down 22:00 [3] 8.3 km (22.6 kph) +90m
ahr:127 max:152

10 AM

Running (Mixed) warm up/down 5:00 [3] +10m
ahr:124 max:147 shoes: Inov-8 Road-X 233

Not as much running as I'd have liked, but was short on time and left calf was tight & niggly so spent more time stretching.

Orienteering race 17:58 [5] **** 3.6 km (4:59 / km) +50m 4:40 / km
ahr:170 max:191 spiked:19/22c shoes: Inov-8 Road-X 233

11 AM

Running (Mixed) warm up/down 10:00 [3] 1.3 km (7:42 / km) +10m 7:24 / km
ahr:127 max:137 shoes: Inov-8 Road-X 233

12 PM

Cycling warm up/down 22:00 [2] 7.0 km (19.1 kph) +40m
ahr:99 max:135 shoes: Kona Jake the Snake '14

Race 3 Hard1 - Splits

Saturday Mar 7, 2015 #

Event: NSW State League #1/2

Event: Sydney Sprint Weekend

8 AM

Running (Mixed) warm up/down 8:16 [3] 1.7 km (4:52 / km) +35m 4:25 / km
ahr:162 max:175 slept:6.0 shoes: Inov-8 Road-X 233

S&C 10:00 [1]

9 AM

Running (Road) warm up/down 10:00 [3] 1.0 km (10:00 / km) +10m 9:31 / km
ahr:133 max:168 shoes: Inov-8 Road-X 233

Orienteering race 12:39 [5] *** 3.1 km (4:05 / km) +35m 3:52 / km
ahr:189 max:198 spiked:19/19c shoes: Inov-8 Road-X 233

Sprint relay at Sydney uni, good runs from Lisa & Andy sent me out not far after Parto, Qld & Nomads, and I managed to overhaul the latter two by halfway and just hold off Andrew Barnett on the final loop on what was a reasonable run. Local knowledge certainly helped, so while I maybe didn't always choose the optimum routes on 51/49 choices I made decisions quickly and hit the controls easily so didn't lose much time.

From the further of the first controls I missed the right hand route to two, the left route longer and slightly slower but not sure anyone with this forking went back up the stairs, Aiden went right halfway through and was only 7s quicker, so there wasn't too much in it. The tunnel being closed while annoying, almost made the leg better (were it not for its appearance on the map drawing everyone left and making much more of a difference in the women's splitting).

Got 5 wrong, reversing out of 4 and along the road was massively oversimplifying and was my only major time loss of about 10s, then from 9 onwards it was all about running speed which I was lacking, and I started to struggle with that a little towards the end.

Good fun hit out though, and a decent 6th place, one up from last year's two 7th places in relays.

10 AM

Running (Road) warm up/down 7:00 [3] 1.0 km (7:00 / km) +5m 6:50 / km
ahr:130 max:152 shoes: Inov-8 Road-X 233

11 AM

Running (Road) warm up/down 14:00 [3] 2.5 km (5:36 / km) +20m 5:23 / km
ahr:140 max:161 shoes: Inov-8 Road-X 233

2 PM

Cycling warm up/down 25:00 [3] 10.0 km (24.0 kph) +35m
ahr:127 max:152 shoes: Kona Jake the Snake '14

3 PM

Running (Road) warm up/down 9:30 [3] 1.4 km (6:47 / km)
ahr:144 max:164 shoes: Inov-8 Terrafly 303 (dark)

Orienteering race 14:51 [5] ** 2.3 km (6:27 / km) +20m 6:11 / km
ahr:182 max:192 spiked:19/21c shoes: Inov-8 Terrafly 303 (dark)

Cycling warm up/down 10:00 [2] 2.4 km (14.4 kph)
ahr:99 max:128 shoes: Kona Jake the Snake '14

4 PM

Cycling 1:00:00 [3] 24.9 km (24.9 kph) +200m
ahr:125 max:166 shoes: Kona Jake the Snake '14

NOL Relay - Leg 3 - Splits

Race 2 NOL Mens Heat A - Splits

Friday Mar 6, 2015 #

1 PM

S&C 20:00 [1]
slept:7.0

Legs pretty tired.
Getting all coldy, downing drugs and vitamins to try and ward it off. Need more sleep.

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