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Training Log Archive: Brooner

In the 7 days ending Dec 29, 2016:

activity # timemileskm+mload
  Running (Mixed)5 4:08:32 28.73(8:39) 46.24(5:22) 155408.0
  Running (Road)2 33:46 4.82(7:00) 7.76(4:21) 2665.7
  Total7 4:42:18 33.56(8:25) 54.0(5:14) 182473.7
averages - sleep:9

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Wednesday Dec 28, 2016 #

Event: Sydney Summer Series #13 - Curl Curl
 
10 AM

Running (Mixed) 47:25 intensity: (12:21 @3) + (27:42 @4) + (7:22 @5) 8.52 km (5:34 / km) +33m 5:28 / km
ahr:158 max:180 shoes: Inov8 Roclite 305

Quick trot around Culbin getting some terrain time in and back along the beach.

Monday Dec 26, 2016 #

10 AM

Running (Mixed) warm up/down 9:09 intensity: (5:50 @3) + (3:19 @4) 1.46 km (6:15 / km) +1m 6:14 / km
ahr:142 max:180 shoes: Inov-8 Road-X 255 (blue)

11 AM

Running (Road) race 18:29 intensity: (43 @3) + (4 @4) + (17:42 @5) 5.0 km (3:42 / km) +10m 3:40 / km
ahr:191 max:195 slept:7.5 shoes: Inov-8 Road-X 255 (blue)

Turkey trot, took it steady and worked my way through the field. Calf a little tight, left foot a little sore. These shoes are done. Great crowd out, Bruntons, Spongey, Haines etc.
12 PM

Running (Road) warm up/down 15:17 intensity: (6:21 @3) + (7:18 @4) + (1:38 @5) 2.76 km (5:32 / km) +16m 5:23 / km
ahr:150 max:170 shoes: Inov-8 Road-X 255 (blue)

Shufflin.

Sunday Dec 25, 2016 #

10 AM

Running (Mixed) 57:52 intensity: (21:04 @3) + (29:12 @4) + (7:36 @5) 10.71 km (5:24 / km) +36m 5:19 / km
ahr:151 max:183 shoes: Inov8 Roclite 305

Christmas day Culbin run, in tropical 10°c weather - shorts and t-shirt weather! Wind was brutal though, pretty sheltered in the woods but trees coming down, and on the beach was getting sandblasted. Got some terrain time in to try and reduce fear of sticks, back through the golf course always enjoyable.

Few stops to stretch calf out, but not too bad today.

Saturday Dec 24, 2016 #

8 AM

Running (Mixed) 1:22:06 intensity: (33:00 @3) + (38:17 @4) + (10:49 @5) 15.86 km (5:11 / km) +65m 5:04 / km
ahr:155 max:175 shoes: Inov-8 Road-X 255 (blue)

First time I've run this far west from home, exploring through old orienteering haunts from when I was a kid and beautiful desolate seaside expanses. Nice wind assisted return along the beach too. Full gamut of Scottish weather with sun, snow, rain and a double rainbow.

Right calf tightening (was forecast by hospital physio) and ankle lacking in full range of movement which is slightly concerning, but will see what happens with some stretching & such like.

Friday Dec 23, 2016 #

10 AM

Running (Mixed) 52:00 [3] 9.7 km (5:22 / km) +20m 5:18 / km
ahr:145 max:171 slept:10.5 shoes: Inov-8 Road-X 255 (blue)

Back in the game, nice to run in "weather" again, and of course through Culbin. Fingers numb after ten mins, and shin similar. Bit niggly around ankle but only real pain was when I slipped and had to put all my weight on that leg to stay upright. Great to be out.

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