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Training Log Archive: Brooner

In the 7 days ending Jan 21:

activity # timemileskm+m
  adventuring1 4:46:26 18.76(15:16) 30.19(9:29) 2488
  Running (Road)9 2:30:19 16.71(9:00) 26.9(5:35) 740
  S&C2 1:01:17 2
  Total11 8:18:02 35.47 57.09 3229

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MoTuWeThFrSaSu

Sunday Jan 21 #

5 AM

Running (Road) warm up/down 11:12 intensity: (8 @1) + (27 @2) + (5:11 @3) + (5:09 @4) + (17 @5) 2.07 km (5:25 / km) +30m 5:03 / km
ahr:150 max:171 shoes: NB Vazee

8 AM

adventuring 4:46:26 intensity: (2:04 @2) + (1:36:21 @3) + (1:42:27 @4) + (1:25:34 @5) 30.19 km (9:29 / km) +2488m 6:43 / km
ahr:159 max:193 shoes: Inov-8 Race Ultra 290 (blue)

Colo river adventuring with the boys, fun opening trails, beautiful views on the descent, great splash down the river, tough hot climb out, lost the group on the ridge then a sufferfest back along the firetrail in 35+°C, cramping & out of food and water.

Thursday Jan 18 #

Note
(rest day)

Big time DOMS, arms and glutes.

Wednesday Jan 17 #

8 AM

Running (Road) 13:20 intensity: (13 @1) + (1:28 @2) + (11:39 @3) 2.33 km (5:44 / km) +64m 5:02 / km
ahr:133 max:152 shoes: NB Vazee

5 PM

Running (Road) warm up/down 5:03 intensity: (17 @2) + (4:46 @3) 1.02 km (4:56 / km) +17m 4:34 / km
ahr:133 max:152 shoes: NB Vazee

6 PM

S&C (Circuits) 51:17 intensity: (19:11 @1) + (16:52 @2) + (15:14 @3) +2m
ahr:108 max:148 shoes: NB Vazee

7 PM

Running (Road) warm up/down 12:55 intensity: (23 @1) + (2:20 @2) + (10:10 @3) + (2 @4) 2.19 km (5:54 / km) +13m 5:44 / km
ahr:128 max:154 shoes: NB Vazee

Tuesday Jan 16 #

8 AM

Running (Road) 13:11 intensity: (23 @1) + (1:11 @2) + (11:37 @3) 2.38 km (5:32 / km) +72m 4:48 / km
ahr:134 max:146

1 PM

Running (Road) warm up/down 6:27 intensity: (40 @1) + (1:21 @2) + (4:26 @3) 1.08 km (5:58 / km) +18m 5:30 / km
ahr:122 max:141 shoes: NB Vazee Urge (Black)

S&C 10:00 [1]

6 PM

Running (Road) hills 59:45 intensity: (1:08 @1) + (4:45 @2) + (19:11 @3) + (12:34 @4) + (22:07 @5) 11.13 km (5:22 / km) +445m 4:28 / km
ahr:155 max:191 shoes: NB Vazee Urge (Black)

NRG hills, feeling pretty good, fastest time for a year and a bit.
8 PM

Running (Road) warm up/down 15:40 intensity: (24 @1) + (2:47 @2) + (12:29 @3) 2.47 km (6:21 / km) +23m 6:04 / km
ahr:128 max:152 shoes: NB Vazee Urge (Black)

Shufflin'

Monday Jan 15 #

8 AM

Running (Road) 12:46 intensity: (9 @1) + (28 @2) + (12:09 @3) 2.23 km (5:44 / km) +58m 5:04 / km
ahr:133 max:148

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