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Training Log Archive: Brooner

In the 7 days ending Nov 27, 2016:

activity # timemileskm+mload
  Cycling6 3:49:14 56.1(14.7/h) 90.29(23.6/h) 1115298.4
  Running (Mixed)1 2:12:33 14.91(8:53) 24.0(5:31) 315199.6
  Running (Road)4 1:20:04 10.25(7:49) 16.49(4:51) 335115.5
  S&C2 45:0039.0
  Orienteering1 38:59 6.01(6:29) 9.68(4:02) 7084.7
  Swimming1 10:0010.0
  Total12 8:55:50 87.27 140.45 1834747.2
averages - sleep:5.8

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MoTuWeThFrSaSu

Sunday Nov 27, 2016 #

11 AM

Running (Road) 17:22 intensity: (1:00 @2) + (14:21 @3) + (1:26 @4) + (35 @5) 3.61 km (4:49 / km) +51m 4:30 / km
ahr:135 max:183 shoes: NB Zante (blue)

Vegetable run, niggly to begin.

Saturday Nov 26, 2016 #

9 AM

Cycling 1:24:56 intensity: (22:59 @2) + (55:24 @3) + (5:59 @4) + (34 @5) 37.74 km (26.7 kph) +301m
ahr:126 max:186 slept:6.5 shoes: Kona Jake the Snake '14

Haggis cycle, la perouse and back.

Friday Nov 25, 2016 #

7 AM

Running (Road) 15:18 intensity: (13:20 @3) + (47 @4) + (1:11 @5) 3.13 km (4:53 / km) +60m 4:27 / km
ahr:140 max:160 slept:6.0 shoes: NB Vazee

6 PM

Running (Mixed) long 2:12:33 intensity: (9:54 @2) + (1:20:10 @3) + (39:54 @4) + (2:35 @5) 24.0 km (5:31 / km) +315m 5:11 / km
ahr:145 max:180 shoes: NB Vazee

Friday evening Wolli Creek trails with Bart & Ondrej.

Thursday Nov 24, 2016 #

6 PM

Running (Road) 29:24 intensity: (4:00 @2) + (19:51 @3) + (3:18 @4) + (2:15 @5) 5.95 km (4:57 / km) +144m 4:25 / km
ahr:115 max:191 shoes: NB Vazee

NRG treasure hunt, down to berry island and back

Cycling 23:03 intensity: (12:56 @1) + (6:18 @2) + (3:49 @3) 6.82 km (17.8 kph) +205m
ahr:98 max:133

Wednesday Nov 23, 2016 #

Event: Sydney Summer Series #8 - Hurlstone Park
 
8 AM

Cycling 34:00 [3] 13.0 km (22.9 kph) +200m
slept:4.5 shoes: Kona Jake the Snake '14

5 PM

Cycling 40:00 [3] 16.0 km (24.0 kph) +120m
shoes: Kona Jake the Snake '14

6 PM

Orienteering (SSS) 38:59 intensity: (5 @2) + (18 @3) + (1:54 @4) + (36:42 @5) * 9.68 km (4:02 / km) +70m 3:53 / km
ahr:179 max:195 shoes: NB Zante (blue)

Blast round the cup and saucer, clockwise, stitch for the first few km (spent all day eating crap) then it wasted it eased off. Lost a little time thinking I could get along the canal to 8, and missed the optimum route (28-9-7) through the big crag section thinking it was the other way round, then a bit more time taking a longer route from 22 and hunting for 3. Ran 300m further and only 30s down on Ondrej, 8 on Steve, so speed was there tonight.
7 PM

Cycling 24:15 intensity: (14:59 @2) + (9:06 @3) + (10 @4) 7.93 km (19.6 kph) +119m
ahr:104 max:156

Tuesday Nov 22, 2016 #

6 AM

S&C 20:00 [1]
slept:6.0

Awake early, made use of time for once after failing to do this last night (like every other night).
1 PM

Running (Road) 18:00 [3] 3.8 km (4:44 / km) +80m 4:17 / km
shoes: Inov-8 Road X Treme 178

Hot lunchtime run to test the ankle.

S&C 10:00 [1]

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

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]

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