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Training Log Archive: Brooner

In the 7 days ending Aug 20, 2017:

activity # timemileskm+m
  Running (Road)8 2:53:29 19.32(8:59) 31.09(5:35) 914
  Cycling5 2:41:33 31.17(11.6/h) 50.16(18.6/h) 871
  Running (Mixed)3 2:38:01 17.73(8:55) 28.54(5:32) 501
  Orienteering2 34:14 4.8(7:08) 7.73(4:26) 6039c
  S&C1 32:14 1.74(18:32) 2.8(11:31)
  Total16 9:19:31 74.76(7:29) 120.32(4:39) 234639c
averages - sleep:7

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MoTuWeThFrSaSu

Sunday Aug 20, 2017 #

10 AM

Running (Road) warm up/down 10:00 intensity: (43 @2) + (6:55 @3) + (2:22 @4) 2.0 km (5:00 / km) +45m 4:30 / km
ahr:145 max:165 shoes: NB Vazee

Orienteering race 15:25 intensity: (7 @2) + (21 @3) + (53 @4) + (14:04 @5) ** 3.55 km (4:21 / km) +14m 4:16 / km
ahr:177 max:186 20c slept:7.0 shoes: Inov-8 Road X Treme 178

Really straightforward sprint race with little route choice, so a bit off the pace, but lost some time along the way - mainly into and exiting controls.

15s to #3 when shoelace came undone & almost wiped out. 10s too high on #4 not spotting it. Better from there, 5s on #8 & leaving #11 & #17.

Running (Road) warm up/down 10:00 [3] 1.73 km (5:46 / km) +8m 5:38 / km
ahr:134 max:147 shoes: NB Vazee

1 PM

Running (Road) warm up/down 13:47 intensity: (11:13 @3) + (2:34 @4) 2.5 km (5:31 / km) +24m 5:16 / km
ahr:135 max:166 shoes: Inov-8 Road X Treme 178

Orienteering race 18:49 intensity: (5 @2) + (14 @3) + (43 @4) + (17:47 @5) *** 4.18 km (4:30 / km) +47m 4:16 / km
ahr:178 max:187 19c shoes: Inov-8 Road X Treme 178

Much better course with plenty of 50/50ish choices, not sure I was getting them right but not much in it. Didn't really feel great, particularly on the climb up to #5 and the fast stuff to #8/9.

All went to shit at #10, down to the map being pretty wrong IMO:



Approached from the north going past #15, but ended up on a balcony above the control, on top of the grey - no black line around it but had to go back round the way I came losing 30s in the process. Then distractedly overshot turning to #11 losing another 15s. Fine from there but hesitant to #18.

Saturday Aug 19, 2017 #

11 AM

Running (Mixed) tempo 1:28:42 intensity: (7:20 @2) + (39:49 @3) + (15:16 @4) + (26:17 @5) 17.4 km (5:06 / km) +244m 4:46 / km
ahr:149 max:185 shoes: NB Vazee

Warm up then tempo lap of centennial (for the first time in a while, always fun), continuing back to Oxford street, then a warm down run round Mrs Macquaries Chair (it's been an even longer while) before a beer or two with Mikkeller run club.

Friday Aug 18, 2017 #

6 AM

Running (Mixed) 37:28 intensity: (2:38 @2) + (10:01 @3) + (14:34 @4) + (10:15 @5) 5.03 km (7:27 / km) +213m 6:09 / km
ahr:154 max:179 shoes: Inov-8 Race Ultra 290 (blue)

Uloola to Heathcote, lovely trails but legs not loving the early climbs. Hugely tempted by a dip at Karloo pools, but only just scraped onto my train as it was (and abandoned Nicole in the process).

Thursday Aug 17, 2017 #

5 PM

Running (Road) 6:49 intensity: (12 @2) + (5:15 @3) + (1:22 @4) 1.54 km (4:26 / km) +22m 4:09 / km
ahr:145 max:158 shoes: Inov-8 Race Ultra 290 (blue)

7 PM

Running (Mixed) 31:51 intensity: (45 @2) + (17:43 @3) + (13:23 @4) 6.11 km (5:13 / km) +44m 5:02 / km
ahr:150 max:166 shoes: Inov-8 Race Ultra 290 (blue)

Waterfall to Uloola Falls for a spot of 5 to 9 adventure, place to ourselves (bush mouse aside) for fondue & gluhwein night.

Wednesday Aug 16, 2017 #

8 AM

Cycling 29:53 [3] 7.43 km (14.9 kph) +174m

6 PM

Running (Road) warm up/down 12:31 intensity: (6 @1) + (16 @2) + (10:53 @3) + (1:16 @4) 2.6 km (4:49 / km) +40m 4:28 / km
ahr:142 max:161 shoes: NB Vazee

Running (Road) hills 37:01 intensity: (6 @2) + (1:38 @3) + (9:26 @4) + (25:51 @5) 7.85 km (4:43 / km) +405m 3:45 / km
ahr:174 max:191 shoes: NB Vazee

Solo NRG hills, I started late and no idea where the group were tonight, saw Nicole who started early and one other person briefly but that was it. Feeling ok, 4:26 for Ben Boyd, a few good PRs along the way on the others.
7 PM

Running (Road) warm up/down 25:38 intensity: (26 @1) + (3:00 @2) + (19:19 @3) + (2:53 @4) 3.6 km (7:07 / km) +107m 6:12 / km
ahr:134 max:167 shoes: NB Vazee

Long warm down with Nicole.
8 PM

Cycling warm up/down 24:52 intensity: (9:15 @1) + (10:42 @2) + (4:55 @3) 7.49 km (18.1 kph) +111m
ahr:106 max:145 shoes: Kona Jake the Snake '14

Tuesday Aug 15, 2017 #

7 AM

Cycling 45:41 intensity: (10:43 @1) + (16:56 @2) + (18:02 @3) 11.97 km (15.7 kph) +220m
ahr:114 max:153

12 PM

Running (Road) warm up/down 4:39 intensity: (7 @1) + (9 @2) + (3:21 @3) + (1:02 @4) 0.99 km (4:41 / km) +19m 4:16 / km
ahr:143 max:161 shoes: NB Zante (blue)

1 PM

S&C (Circuits) 32:14 intensity: (2:59 @1) + (9:38 @2) + (19:17 @3) + (20 @4) 2.8 km (11:31 / km)
ahr:125 max:155 shoes: NB Zante (blue)

Annoyingly the last lunchtime session, just as I was getting into it and making progress.

Arms destroyed today.

Running (Road) warm up/down 5:09 intensity: (12 @2) + (2:07 @3) + (2:50 @4) 1.08 km (4:46 / km) +31m 4:10 / km
ahr:151 max:165 shoes: NB Zante (blue)

Monday Aug 14, 2017 #

8 AM

Cycling 32:23 intensity: (14:28 @2) + (17:55 @3) 11.98 km (22.2 kph) +217m
ahr:117 max:149 shoes: Kona Jake the Snake '14

6 PM

Running (Road) intervals 47:55 intensity: (2:32 @1) + (9:23 @2) + (24:27 @3) + (4:30 @4) + (7:03 @5) 7.21 km (6:39 / km) +213m 5:47 / km
ahr:138 max:191 shoes: NB Zante (blue)

NRG speed session, bit short for my liking generally but ok with that this week. 7*~330m loop with ~15m climb.
7 PM

Cycling warm up/down 28:44 intensity: (7:09 @1) + (15:47 @2) + (5:48 @3) 11.3 km (23.6 kph) +149m
ahr:105 max:139 shoes: Kona Jake the Snake '14

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