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Training Log Archive: Brooner

In the 7 days ending Jan 16, 2017:

activity # timemileskm+mload
  Running (Road)4 1:51:30 13.58(8:13) 21.85(5:06) 467199.7
  Running (Mixed)2 1:37:13 9.26(10:30) 14.9(6:32) 256136.7
  Orienteering2 1:07:21 6.01(11:12) 9.67(6:58) 234139.7
  Kayaking2 1:03:22 4.01(15:47) 6.46(9:49) 263.0
  Cycling2 51:57 9.55(11.0/h) 15.38(17.8/h) 32758.0
  Total8 6:31:23 42.41(9:14) 68.25(5:44) 1286597.1
averages - sleep:6.8

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TuWeThFrSaSuMo

Monday Jan 16, 2017 #

6 PM

Running (Road) warm up/down 16:48 intensity: (1:31 @2) + (10:43 @3) + (4:01 @4) + (33 @5) 2.69 km (6:14 / km) +18m 6:02 / km
ahr:140 max:173

Running (Road) race 17:46 intensity: (12 @3) + (7 @4) + (17:27 @5) 5.0 km (3:33 / km) +46m 3:24 / km
ahr:189 max:197 shoes: NB Vazee

NRG 5 km time trial along the lane cove cycleway, struggled to start but got into it chasing folk down in the middle, bit of a headwind out and clinging on in the return. Reasonable time for a starting point.

Running (Road) 7:09 intensity: (5:24 @3) + (1:45 @4) 1.01 km (7:06 / km) +30m 6:11 / km
ahr:147 max:163

Cycling 28:07 intensity: (7:58 @1) + (13:50 @2) + (6:19 @3) 7.87 km (16.8 kph) +173m
ahr:109 max:140

Sunday Jan 15, 2017 #

Event: Sydney Sprint Series 2017 Race #2 - Birchgrove
 
4 PM

Running (Road) warm up/down 2:19 intensity: (9 @2) + (1:28 @3) + (42 @4) 0.52 km (4:25 / km)
ahr:145 max:159 shoes: Inov-8 Road X Treme 178

Kayaking 31:54 intensity: (2:21 @1) + (27:32 @2) + (2:01 @3) 3.18 km (10:02 / km)
ahr:111 max:136

Shortest route to Ballast point from home? Kayak. Fun.
5 PM

Running (Road) warm up/down 11:28 intensity: (9:53 @3) + (1:26 @4) + (9 @5) 2.13 km (5:23 / km) +17m 5:11 / km
ahr:135 max:169 shoes: Inov-8 Road X Treme 178

Warm up with Andy.

Orienteering race 17:00 intensity: (1 @2) + (17 @3) + (11 @4) + (16:31 @5) 3.99 km (4:16 / km) +42m 4:03 / km
ahr:182 max:190 shoes: Inov-8 Road X Treme 178

Decent run but hugely stupid blow up, switched off and navigated 9-10 on leaving 8, losing 80s. Maybe a couple of 5sec mistakes on ballast point. Finally feeling more sprightly though.
6 PM

Running (Mixed) warm up/down 12:13 intensity: (11:07 @3) + (48 @4) + (18 @5) 1.9 km (6:27 / km) +26m 6:02 / km
ahr:140 max:170 shoes: Inov-8 Road X Treme 178

Kayaking 31:28 intensity: (3:58 @1) + (27:13 @2) + (17 @3) 3.28 km (9:36 / km) +2m 9:34 / km
ahr:103 max:125


Sprint #2 - Splits

Saturday Jan 14, 2017 #

1 PM

Running (Mixed) 1:25:00 [3] 13.0 km (6:32 / km) +230m 6:00 / km
slept:7.0 shoes: NB Zante (blue)

Beauty point to Manly with a few swims along the way. Hot hot hot.

Wednesday Jan 11, 2017 #

Event: Sydney Summer Series #15 - Pennant Hills
 
6 PM

Orienteering (SSS) 50:21 intensity: (5 @1) + (16 @2) + (2:47 @3) + (13:48 @4) + (33:25 @5) 5.69 km (8:51 / km) +193m 7:34 / km
ahr:172 max:195 slept:5.5 shoes: Inov-8 Race Ultra 290 (red)

Truly terrible outing on all fronts, legs weren't happy after 10mins, head stopped working soon after, aided by some unnecessary control hunting (wrongly/badly placed), before it switched off completely and I ran past a couple of controls (15/24) trudged back home via not finding 16 at all.

Tuesday Jan 10, 2017 #

6 PM

Running (Road) warm up/down 6:00 [3] 1.0 km (6:00 / km) +5m 5:51 / km
slept:8.0 shoes: NB Vazee

Running (Road) hills 50:00 intensity: (10:24 @3) + (12:45 @4) + (26:51 @5) 9.5 km (5:16 / km) +351m 4:27 / km
ahr:165 max:197 shoes: NB Vazee

NRG summer hills, managed half the session (5km) before the body complained too much, calf, chest, nipples & teeth causing various types of pain, jogged the rest from there. Plus it was stupid hot.
C • Sorry guys, i'm gonna skip the last hill... 2
7 PM

Cycling warm up/down 23:50 intensity: (11:03 @2) + (12:41 @3) + (6 @4) 7.51 km (18.9 kph) +154m
ahr:123 max:154

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