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Training Log Archive: Brooner

In the 7 days ending Sep 10:

activity # timemileskm+m
  adventuring1 4:09:01 9.38(26:32) 15.1(16:29) 383
  Cycling2 1:10:40 12.09(10.3/h) 19.46(16.5/h) 364
  Running (Road)4 58:32 6.47(9:03) 10.4(5:38) 140
  Orienteering2 49:37 6.21(7:59) 10.0(4:58) 212
  Running (Mixed)3 40:23 3.9(10:21) 6.28(6:26) 205
  S&C1 40:00 1.24(32:11) 2.0(20:00)
  Total11 8:28:13 39.3(12:56) 63.25(8:02) 1305

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MoTuWeThFrSaSu

Sunday Sep 10 #

10 AM

Running (Mixed) warm up/down 9:14 intensity: (1:43 @1) + (2:13 @2) + (5:18 @3) 1.12 km (8:17 / km)
ahr:122 max:149 shoes: Inov-8 X-Talon 190

Orienteering race 35:07 intensity: (5 @1) + (6 @2) + (17 @3) + (7:33 @4) + (27:06 @5) 7.21 km (4:52 / km) +177m 4:20 / km
ahr:172 max:184 shoes: Inov-8 X-Talon 190

Burn up round the trails, lost almost a minute on #5 getting through scrub and then heading for #2, then lost bits of time in a few circles, especially #14 where I got pushed around by the bush and lost 40s.
11 AM

Running (Mixed) warm up/down 11:07 intensity: (17 @2) + (10:48 @3) + (2 @4) 1.83 km (6:04 / km) +37m 5:31 / km
ahr:134 max:154 shoes: Inov-8 X-Talon 190

Cycling 23:56 intensity: (9:03 @1) + (19 @3) + (35 @4) + (13:59 @5) 6.97 km (17.5 kph) +124m
ahr:145 max:189

Saturday Sep 9 #

12 PM

adventuring long 4:09:01 intensity: (1:46:41 @1) + (1:29:08 @2) + (34:43 @3) + (6:17 @4) + (12:12 @5) 15.1 km (16:29 / km) +383m 14:38 / km
ahr:108 max:183 shoes: Inov-8 Race Ultra 290 (ltb)

RNP Swimruniverary with Nicole, intended to do the length of kangaroo creek and finish in Kirrawee via some tracks we've not done before - seems very few folk do them either.

First few km from waterfall were the usual overgrown but vaguely runnable RNP trails to the first swimming hole which was a beaut. From there though it was pretty slow going unless running the open rock of the creek. Bit of a struggle to follow the footpads then ended up bluffed out by crags. I then pulled a boulder onto me when traversing a crag which led to some blood, smashing my face and legs, but I got off pretty lightly given it could have hit me harder and I could have fallen further. By this point we were kinda over it, so decided to bush bash out of there to the uloola track which took some time.

Once we reached the track time was ticking on, so we headed down past Karloo pool for a quick dip, then enjoyed some running & runnable trails to finish in Engadine - great tough physical climb out from the creek and a few km of fine singletrack to finish (CRs to boot) - didn't recognise these trails as they'd been under water when last visited.

Friday Sep 8 #

6 AM

Running (Road) 18:17 intensity: (5:03 @2) + (13:14 @3) 2.72 km (6:43 / km) +33m 6:21 / km
ahr:116 max:148 shoes: NB Zante (blue)

Run around cockatoo Island chasing Nicole & trying some different routes.
8 AM

Running (Mixed) 20:02 intensity: (11 @2) + (8:52 @3) + (10:59 @4) 3.34 km (6:00 / km) +169m 4:48 / km
ahr:153 max:168 shoes: NB Zante (blue)

Greenwich point to work via some trails.

Thursday Sep 7 #

5 PM

Running (Road) 16:31 intensity: (8 @1) + (1:24 @2) + (12:35 @3) + (2:24 @4) 3.3 km (5:01 / km) +49m 4:40 / km
ahr:137 max:164 shoes: NB Zante (blue)

Down to Greenwich point wharf, totally didn't recognise the Smoothey park trail in the opposite direction.
6 PM

Orienteering 14:30 intensity: (7 @1) + (19 @2) + (7:10 @3) + (6:54 @4) 2.79 km (5:12 / km) +34m 4:54 / km
ahr:148 max:167 shoes: NB Zante (blue)

Spot of night sprint training.
7 PM

Running (Road) warm up/down 7:08 intensity: (1:16 @1) + (1:03 @2) + (4:49 @3) 1.04 km (6:51 / km) +2m 6:47 / km
ahr:124 max:146 shoes: NB Zante (blue)

Wednesday Sep 6 #

6 PM

S&C (Circuits) 40:00 intensity: (16 @1) + (14:11 @2) + (22:21 @3) + (3:12 @4) 2.0 km (20:00 / km)
ahr:128 max:168 shoes: NB Zante (blue)

Good workout, hopefully can keep fitting these in somehow though lunchtimes were more achievable and fitted better with other training opportunities.

Tuesday Sep 5 #

1 PM

Running (Road) 16:36 intensity: (2:33 @2) + (14:03 @3) 3.35 km (4:57 / km) +57m 4:34 / km
ahr:128 max:151 shoes: Inov-8 Road-X 255

St Leonard's sunshine cruise and stretch.

Monday Sep 4 #

7 AM

Cycling 46:44 intensity: (25:30 @1) + (10:54 @2) + (10:20 @3) 12.49 km (16.0 kph) +240m
ahr:103 max:140

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