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Training Log Archive: Brooner

In the 7 days ending Nov 21, 2016:

	activity	#	time	miles		km		+m	load
	Running (Mixed)	3	4:10:19	24.19	(10:21)	38.93	(6:26)	987	398.6
	Cycling	3	3:29:39	55.76	(16.0/h)	89.74	(25.7/h)	1440	287.7
	S&C	1	55:00						55.0
	Running (Road)	3	25:27	3.41	(7:28)	5.49	(4:38)	20	36.2
	Swimming	1	10:00						10.0
	Total	9	9:10:25	83.36		134.15		2447	787.6
averages - sleep:5.8

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Monday Nov 21, 2016 #

1 PM

Cycling 23:00 [3] 8.8 km (23.0 kph) +170m
shoes: Kona Jake the Snake '14

Over to Cremorne for a lunchtime swim. Legs tired this morning on the bike, not much better later.

Swimming 10:00 [2]

Sunday Nov 20, 2016 #

Event: South Sydney Summer Series #6 - Vaucluse

7 AM

Cycling 2:25:40 60.31 km (24.8 kph) +916m
ahr:132 max:172 shoes: Kona Jake the Snake '14

Eastern suburbs, northern loop: centennial, Bronte, Bondi, South head, then back down to Maroubra, finish at Coogee for a swim, then home.

Friday Nov 18, 2016 #

6 AM

Running (Mixed) 42:00 6.4 km (6:34 / km) +218m 5:37 / km
ahr:146 max:174 slept:5.0 shoes: Inov-8 Race Ultra 290 (red)

Into Heathcote via Mirang pool for a swim, bloody love the friendly track on this route.

5 PM

Running (Road) warm up/down 5:00 [3] 1.2 km (4:10 / km)
shoes: Inov-8 Race Ultra 290 (red)

Running (Mixed) long 2:26:25 24.9 km (5:53 / km) +550m 5:18 / km
ahr:153 max:179 shoes: Inov-8 Race Ultra 290 (red)

Hot hot run with Andy, Ondrej & Steve from Chatswood to Manly via Little Diggers & Magazine tracks up to the Austrian Club for a quick beer, then down the awesome Bay & Timbergetters Tracks (for the first time) and heading across through the streets to Manly.

Feeling good to start, then rolled my right ankle after 11km and was then pretty slow on anything technical, did it again slightly after the Austrian club and then hit the wall with about 4km to go (30+km of trails in 26hrs maybe a bit much on a hot day). Strugglefest to Manly from there, where I had a quick dip to round off a great (ankle aside) day.

Thursday Nov 17, 2016 #

8 AM

Running (Road) 13:27 2.79 km (4:50 / km) +20m 4:40 / km
ahr:145 max:162 slept:6.5 shoes: NB Vazee

Part commute to work with a full bag.

4 PM

Running (Road) 7:00 [3] 1.5 km (4:40 / km)
shoes: Inov-8 Race Ultra 290 (red)

6 PM

Running (Mixed) 1:01:54 7.63 km (8:07 / km) +219m 7:06 / km
ahr:140 max:172 shoes: Inov-8 Race Ultra 290 (red)

More 5 to 9 adventures in Heathcote NP, slightly better & faster route without bush bashing & quite so much overgrown trails. Lighter pack this time too, though not much lighter as my food rationing isn't particularly good.

Wednesday Nov 16, 2016 #

Event: Sydney Summer Series #7 - Turramurra

6 PM

Cycling 40:59 [3] 20.63 km (30.2 kph) +354m
shoes: Kona Jake the Snake '14

Usual long way home, felt tired but legs obviously ok based on avg speed.

Tuesday Nov 15, 2016 #

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

Back to this, been far too long.

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