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Training Log Archive: Brooner

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Running (Mixed)1 2:55:05 18.76(9:20) 30.19(5:48) 1016
  Orienteering1 51:22 5.78(8:53) 9.31(5:31) 190
  Total2 3:46:27 24.54(9:14) 39.5(5:44) 1206
averages - sleep:5

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Saturday Oct 15, 2016 #

8 AM

Running (Mixed) race 2:55:05 intensity: (7:13 @2) + (2:01:53 @3) + (45:59 @4) 30.19 km (5:48 / km) +1016m 4:58 / km
ahr:161 max:195 slept:5.0 shoes: Inov-8 Race Ultra 290 (blue)

Good hit out at the Coastal Classic, wasn't entirely sure how this would go after a pretty mixed month with inconsistent training thanks to illness, and then ITB problems this week. Opted for foam roller time over sleep and it seemed to pay off, which was just as well seeing as there was little time for a warm up after a long queue for bibs etc.

Knew from last year pacing would be key to avoid blow-ups, particularly with the heat, so set off a good few minutes down and kept it pretty steady for the opening section. Wasn't too badly stuck behind people but most are terrible at descending, but managed to go through any crowds quickly and was almost bang on last year's time at the first water stop.

I was pretty conservative and walked the bulk of the climbs, but even on these was quicker than most other folk, didn't have too much bother with other track users either though there didn't seem to be much support from them this year. Think I ran more of the early hills last year in the first half, and at the next aid station at 16.5km I was only 40s up on last year's time. Was starting to feel pretty tired by then, took on some chips & a Gu gel which was a mistake, the latter being disgusting and not sitting well for a while.

The next section I knew would be quick, it was the driest I've seen it, and managed this four mins quicker than last year where the wheels fell off - was solo most of the time by now although onto the final section a couple of clubmates went past including the top woman (just a few weeks after 100 miles at the GNW). I felt more confident about this bit having run it pretty hard a couple of months back, and it was actually a bit firmer on the sandy trail than then too, but I was really starting to tire and inclines were hurting me, with quite a few folk going past me, though I reeled a few back in on the beach before the finish - five minutes quicker on this section.

Glad to finish comfortably under 3 hours and without any cramping or major ITB flare ups. Was pretty smashed by the end, could barely drink my first beer, but after some lying in the shade, and twenty minutes in the sea to sort the legs out, the second went down nicely and I was feeling more alive for the journey home.

Aid Station 1 00:56:54 (56:58)
Aid Station 2 01:40:57 (1:41:34)
Aid Station 3 02:15:34 (2:19:52)
Finish 02:55:05 (3:04:58 - though still slower than I've managed to do this final section in training, so still plenty of work to do)

Wednesday Oct 12, 2016 #

6 PM

Orienteering 51:22 intensity: (30:05 @3) + (21:17 @4) 9.31 km (5:31 / km) +190m 5:00 / km
ahr:166 max:186 shoes: Inov-8 Race Ultra 290 (blue)

Arrived late and was rushed into picking a vague route so they knew where to start taking in controls, went anti clockwise. Right hip/ITB hurting from the off, and was stopping early/running past a few early controls on the bush track, then was in the dark on the second half using my bright bike light but hand held which wasn't ideal, couldn't find 23 & missed the open to 30, so was well late.Terrible run all round, but a much needed head clearer.

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