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Training Log Archive: Brooner

In the 7 days ending Jul 9, 2017:

activity # timemileskm+mload
  Cycling2 4:03:04 52.91(13.1/h) 85.15(21.0/h) 1148349.4
  Running (Mixed)2 2:58:07 17.66(10:05) 28.42(6:16) 500311.3
  Total3 7:01:11 70.57(5:58) 113.56(3:43) 1648660.7

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MoTuWeThFrSaSu

Sunday Jul 9, 2017 #

8 AM

Running (Mixed) long 1:35:18 intensity: (48:37 @3) + (34:47 @4) + (11:54 @5) 16.4 km (5:49 / km) +348m 5:15 / km
ahr:167 max:184 shoes: Inov-8 Race Ultra 290 (red)

Jaunt around Wallarah NP from Rafferty's, some nice singletrack up to the highway, then firetrail and a bit of rock hopping down to Catherine Hill bay and back up to Caves Beach for a dip & brekkie roll.

Saturday Jul 8, 2017 #

7 AM

Cycling 3:40:44 intensity: (1:03:35 @2) + (1:37:49 @3) + (45:07 @4) + (14:13 @5) 77.65 km (21.1 kph) +960m
ahr:130 max:174 shoes: Kona Jake the Snake '14

Round Lake Macquarie with Kim at a casual pace, especially when she snapped her rear gear cable and had to struggle to Morisset to get a fix. Then Google took us on a CX route which I really enjoyed, washed out firetrail with plenty of burnt out cars. Pushed the pace along the highway to try and reach the Rafferty's finish before the winners - just missed Ondrej as he cut a corner in the course :)

Tuesday Jul 4, 2017 #

6 PM

Running (Mixed) tempo 1:22:49 intensity: (54 @2) + (25:56 @3) + (14:50 @4) + (41:09 @5) 12.02 km (6:53 / km) +152m 6:29 / km
ahr:183 max:224 shoes: NB Vazee

Usual NRG session, usual solo efforts on the park fartlek, 2 x 2/2 then 1x 2/1.

Cycling 22:20 intensity: (1:18 @1) + (2:28 @2) + (8:56 @3) + (2:08 @4) + (7:30 @5) 7.49 km (20.1 kph) +188m
ahr:157 max:224

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