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Training Log Archive: Brooner

In the 7 days ending Oct 27, 2016:

activity # timemileskm+mload
  Running (Mixed)3 4:50:39 28.07(10:21) 45.18(6:26) 987426.5
  Cycling2 1:53:14 25.27(13.4/h) 40.67(21.6/h) 478152.6
  Running (Terrain)1 49:12 4.74(10:23) 7.63(6:27) 24094.3
  Running (Road)3 46:09 5.32(8:40) 8.56(5:23) 16260.5
  Orienteering1 35:56 5.3(6:46) 8.54(4:13) 12577.1
  S&C1 20:00 0.62(32:11) 1.0(20:00)20.0
  Total9 9:15:10 69.33(8:00) 111.58(4:59) 1992830.9

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Thursday Oct 27, 2016 #

1 PM

S&C 20:00 [2] 1.0 km (20:00 / km)
shoes: Inov-8 Road-X 255

Jog to the park for some stretching

Wednesday Oct 26, 2016 #

Event: Sydney Summer Series #4 - Sydney Olympic Park
 
5 PM

Cycling 53:14 intensity: (21 @1) + (10:54 @2) + (36:29 @3) + (5:30 @4) 20.44 km (23.0 kph) +250m
ahr:136 max:216 shoes: Kona Jake the Snake '14

6 PM

Running (Mixed) 2:00 intensity: (36 @2) + (1:24 @3) 0.41 km (4:56 / km) +2m 4:50 / km
ahr:127 max:147 shoes: NB Zante (blue)

Rushed

Orienteering (SSS) 35:56 intensity: (5 @1) + (5 @2) + (33 @3) + (3:22 @4) + (31:51 @5) 8.54 km (4:13 / km) +125m 3:55 / km
ahr:175 max:195 shoes: NB Zante (blue)

Should have gone clockwise and taken the hill early.
Shouldn't have ran straight past #2, case of head down and run, which was pretty frustrating as it would have added ~20s tops to a decent run, which was somewhat surprising with various things hurting after yesterday.
7 PM

Cycling 1:00:00 intensity: (12:12 @2) + (44:37 @3) + (3:11 @4) 20.23 km (20.2 kph) +228m
ahr:128 max:162 shoes: Kona Jake the Snake '14

Control collecting then home.

Tuesday Oct 25, 2016 #

6 PM

Running (Road) warm up/down 8:40 intensity: (40 @2) + (8:00 @3) 1.68 km (5:09 / km) +5m 5:04 / km
ahr:160 max:178 shoes: NB Vazee

Running (Terrain) 19:10 intensity: (7:44 @3) + (11:26 @4) 3.0 km (6:23 / km) +25m 6:08 / km
ahr:160 max:178 shoes: None

Along the beach to Wanda Dunes.

Running (Terrain) hills 30:02 intensity: (2:16 @3) + (3:27 @4) + (24:19 @5) 4.63 km (6:30 / km) +215m 5:16 / km
ahr:174 max:188 shoes: None

5 undulating dune loops at Wanda, calf and Achilles starting to tire by the end. Had a rest and then cracked out a final one.
7 PM

Running (Road) 22:20 intensity: (11:54 @1) + (24 @2) + (10:00 @3) + (2 @4) 3.6 km (6:13 / km) +32m 5:57 / km
ahr:105 max:154

Sunday Oct 23, 2016 #

Event: South Sydney Summer Series #3 - Clovelly
 

Saturday Oct 22, 2016 #

10 AM

Running (Road) 15:09 intensity: (14 @2) + (6:06 @3) + (8:49 @4) 3.28 km (4:37 / km) +125m 3:53 / km
ahr:153 max:166 shoes: NB Zante (blue)

Over to circular quay, swift warm-up.
11 AM

Running (Mixed) long 3:53:31 intensity: (2:29 @1) + (10:02 @2) + (2:50:07 @3) + (50:53 @4) 38.3 km (6:06 / km) +757m 5:33 / km
ahr:145 max:185 shoes: NB Zante (blue)

Brewery marathon: 10 breweries, many beers, fun trails, city streets, muchos entertainment.

Hard getting going as the beer stops progressed, more on the legs warning up front than anything else, not aided by it being a pretty cool day. The final stretch to the rocks, and the final beer, were a struggle.

Friday Oct 21, 2016 #

6 AM

Running (Mixed) 55:08 intensity: (1:22 @2) + (39:57 @3) + (13:49 @4) 6.48 km (8:31 / km) +228m 7:14 / km
ahr:147 max:172 shoes: Inov-8 Race Ultra 290 (red)

The slog to the pipeline track was easier in daylight & without the bush bash, then it was easy running to Heathcote via a swim at Mirang pool and some sweet sunlit singletrack to finish, just got on the train in time after a quick tea run. Back at my desk by 9am.

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