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Training Log Archive: Brooner

In the 7 days ending Nov 19:

activity # timemileskm+m
  Running (Mixed)4 4:48:10 22.27(12:56) 35.85(8:02) 1701
  Running (Road)1 23:43 2.92(8:08) 4.7(5:03) 93
  Orienteering1 20:42 2.51(8:14) 4.05(5:07) 97
  Total5 5:32:35 27.71(12:00) 44.59(7:28) 1891

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Sunday Nov 19 #

10 AM

Running (Mixed) warm up/down 18:29 intensity: (32 @2) + (13:27 @3) + (2:03 @4) + (2:27 @5) 2.88 km (6:26 / km) +45m 5:58 / km
ahr:145 max:181 shoes: Inov-8 Terrafly 303 (dark)

11 AM

Orienteering 20:42 intensity: (11 @3) + (10 @4) + (20:21 @5) 4.05 km (5:07 / km) +97m 4:34 / km
ahr:190 max:201 shoes: Inov-8 Terrafly 303 (dark)

NSW Sprint champs - Pymble ladies college

Never really felt in control in this one, thanks to the quick controls to begin with and good planning on the whole (with the exception of the pointless spectator loop which took the courses over time - other courses didn't look half as well planned as course one either).

Everything felt a bit rushed from 1-5 with small losses of time in hesitations, and felt a bit more in control as it opened up from 6. Twisted my ankle slightly going down some stairs to 7 which was fine in the race but came back to haunt me later. Got scrappy around 8 in the circle then worse at 9 when I didn't see it tucked away. From there it was a mix of some poor routes in hindsight and binning more time in the circle, plus not running all that fast.

Running (Mixed) warm up/down 6:16 intensity: (5:38 @3) + (38 @4) 1.05 km (5:57 / km) +1m 5:55 / km
ahr:148 max:157 shoes: None

12 PM

Running (Mixed) 1:53:13 intensity: (8 @1) + (42 @2) + (36:08 @3) + (34:06 @4) + (42:09 @5) 15.0 km (7:33 / km) +454m 6:33 / km
ahr:160 max:190 shoes: Inov8 Trail Talon 250 (red)

With Ondrej through Sheldon and along the GNW to lane cove weir, turned my ankle twice and by lane cove was suffering with the heat so left Ondrej to it and waited for Nicole. Suffered even more up the hill to Chatswood.

Thursday Nov 16 #

1 PM

Running (Road) 23:43 intensity: (15 @1) + (1:07 @2) + (15:27 @3) + (6:49 @4) + (5 @5) 4.7 km (5:03 / km) +93m 4:36 / km
ahr:145 max:170

Monday Nov 13 #

9 AM

Running (Mixed) (Fastpacking) 2:30:12 intensity: (15:07 @2) + (1:20:23 @3) + (46:50 @4) + (7:52 @5) 16.92 km (8:53 / km) +1200m 6:33 / km
ahr:144 max:185 shoes: Inov-8 Race Ultra 290 (ltb)

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