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Training Log Archive: Brooner

In the 7 days ending Apr 13, 2015:

activity # timemileskm+mload
  Cycling6 2:33:49 32.99(12.9/h) 53.1(20.7/h) 800227.3
  S&C5 2:30:00134.0
  Running (Mixed)3 1:36:46 13.11(7:23) 21.1(4:35) 95188.1
  Running (Road)5 1:29:00 10.25(8:41) 16.5(5:24) 365157.4
  Mountain Biking1 36:46 4.35(7.1/h) 7.0(11.4/h) 8080.9
  Orienteering2 33:56 4.04(8:24) 6.5(5:13) 9074.7
  Total16 9:20:17 64.75 104.2 1430862.3
averages - sleep:7.5 weight:76kg

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Monday Apr 13, 2015 #

5 PM

Cycling warm up/down 28:00 [3] 11.8 km (25.3 kph) +225m
ahr:122 max:156 slept:7.5 shoes: Kona Jake the Snake '14

First ride home in daylight since the clocks changed, hurrah.
6 PM

Running (Mixed) warm up/down 9:00 [3] 1.7 km (5:18 / km)
ahr:145 max:175 shoes: Inov-8 Terrafly 303

A couple of laps of the track then drills.

Running (Mixed) intervals 36:00 [5] 8.0 km (4:30 / km)
ahr:163 max:195 shoes: Inov-8 Terrafly 303

4 x ~400m/200m float, 1 mile-ish, then 4 x ~400m/200m again. All were long, as they've removed the track markings. Finished with a couple of laps warm down.

Good steady progression on the first set, not so on the last, but finished strongly.

85, 84, 82, 79
5:28
86, 80, 81, 77

Good hit out for the first time in an age, Nic running strongly and I just tried to keep on his heels.

Must have hit my right knee on something during yesterday's race, as it's been a bit sore since, and wasn't great by the end of this.
C • Where at? Balmain? 2
7 PM

S&C warm up/down 5:00 [1]

Cycling warm up/down 20:00 [3] 5.4 km (16.2 kph) +120m
ahr:106 max:150 shoes: Kona Jake the Snake '14

Sunday Apr 12, 2015 #

Event: NSW DuO Adventure Championships
 
9 AM

Orienteering race 8:30 [5] 1.8 km (4:43 / km) +15m 4:32 / km
ahr:173 max:190 slept:5.5 shoes: Inov-8 Terrafly 303 (dark)

Pretty straightforward lap of the showgrounds collecting 12 controls, fight for the first pin punch but fine after that. Came out of transition as Steve was picking up his last control.

Mountain Biking race (MTB) 36:46 [5] 7.0 km (11.4 kph) +80m
ahr:162 max:192 shoes: Orange P7

Had to take the map out from the mapboard to read the detail on the first couple of legs, and took the long route to 2 which was just stupid, stopped after 2 to sort the map out properly and let Steve past, then I took a pretty silly route into 3 and he got away from me on the way to 5 when I was much slower on the trails. Took the northern route into 7, but stupidly (only realised after the finish) didn't actually go to 7 - punching the control before it instead. Caught Steve up again at 8 when he initially bailed out of the very overgrown track down thinking it wasn't right, but he was much quicker to 9 & 10 - think the upper route to 10 would have been quicker for me too.
10 AM

Orienteering race 25:26 [5] 4.7 km (5:25 / km) +75m 5:01 / km
ahr:178 max:190 shoes: Inov-8 Terrafly 303 (dark)

Pretty straightforward run round the streets, slight wobble coming into 18 and wrong trail to 19 so had to cut through the bush. Looked at crossing the stream to 20 but didn't fancy it or the bush bash on the other side.

Cycling race (MTB) 29:49 [4] 7.7 km (15.5 kph) +80m
ahr:154 max:177

Saturday Apr 11, 2015 #

10 AM

Running (Road) warm up/down 8:00 [3] 1.2 km (6:40 / km) +10m 6:24 / km

11 AM

S&C (Pilates) 50:00 [1]

2 PM

Cycling warm up/down 25:00 [3] 10.7 km (25.7 kph) +115m
ahr:145 max:174 shoes: Kona Jake the Snake '14

Over to Concorde.

Running (Mixed) warm up/down 15:00 [3] 2.3 km (6:31 / km) +30m 6:07 / km
ahr:157 max:178 shoes: Inov-8 Terrafly 303 (dark)

Lap of the course, pretty warm and not feeling particularly sprightly. Slightly regretting not taking the racing flats in my shoe options, mainly grass and a few bits of overgrown trail, plus some pavement.
3 PM

Running (Mixed) race (XC) 29:46 [5] 8.0 km (3:43 / km) +60m 3:35 / km
ahr:194 max:207 shoes: Inov-8 Terrafly 303 (dark)

West Met XC, four 2km laps. Had planned to do this as a progressive tempo run, but that went out the window when it appeared there wasn't much of a crowd and I found myself settling into 2nd after a few hundred metres with someone sitting on my shoulder. Young lad in front opened up a 40m gap quickly and I thought it'd grow but it never did, first lap in 7:18. We stayed the same until towards the end of the second lap when another young lad went past me on the short climb towards the finish but couldn't take advantage on the flat, so we came through together still in 7:28. He did push on down the hill though and reeled in the guy in front while I let them go, happy to plod along - 7:39 third lap, this really wasn't the progression run I had planned...

Wanted to go sub 30 so knew I had to dig in, and on the long flat section went past the lad who'd led at the start and started to reel in the other on the uphill section, then went past him on the downhill with a km to go and kicked on, managing to open up a decent gap by the end to take the win, 7:16 final lap.

Running (Mixed) warm up/down 7:00 [3] 1.1 km (6:22 / km) +5m 6:13 / km
shoes: Inov-8 Terrafly 303 (dark)

Easy shake out with Lisa.
4 PM

Cycling warm up/down 26:00 [3] 10.0 km (23.1 kph) +120m
shoes: Kona Jake the Snake '14

Thursday Apr 9, 2015 #

1 PM

Running (Road) warm up/down 11:00 [3] 2.2 km (5:00 / km) +15m 4:50 / km
slept:7.5 weight:76kg shoes: Inov-8 Road-X 255

Outside of left foot a bit sore today, thinking it's a combo of Monday's hard beach run and calf tightness, will see what it's like tomorrow and maybe skip planned session til Saturday.

S&C 15:00 [1]

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

Wednesday Apr 8, 2015 #

6 PM

Running (Road) warm up/down 11:00 [3] 1.8 km (6:07 / km) +15m 5:52 / km
ahr:128 max:159 slept:8.0 shoes: Inov-8 Road-X 255 (blue)

Running (Road) hills 41:00 [5] 7.8 km (5:15 / km) +295m 4:25 / km
ahr:161 max:197 shoes: Inov-8 Road-X 255 (blue)

NRG winter hills course, taking it pretty cruisy to ease back in, as well as try to remember the layout again, plus focusing on form and staying up on the toes. Pushed a bit harder up Ben Boyd to finish - 4:18 not too bad.
7 PM

Running (Road) warm up/down 12:00 [3] 2.3 km (5:13 / km) +30m 4:54 / km
ahr:153 max:172 shoes: Inov-8 Road-X 255 (blue)

S&C 10:00 [1]

Stretching after warm up/down.

Note

They were doing free massages at the sports centre when we finished, so took advantage, and had my calves smashed for ten minutes - was much more painful than the run.
8 PM

Cycling warm up/down 25:00 [3] 7.5 km (18.0 kph) +140m
ahr:115 max:155 shoes: Kona Jake the Snake '14

Tuesday Apr 7, 2015 #

6 PM

Running (Road) warm up/down 6:00 [3] 1.2 km (5:00 / km)
slept:9.0 shoes: Inov-8 Road-X 255 (blue)

7 PM

S&C (Pilates) 55:00 [2]

Feet crampy, and feeling very creaky generally after yesterday and lack of exercise and stretching recently. Going to see tutor for a 1 on 1 session to try and fix a few things that aren't really working, hopefully worthwhile in the long run.

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