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Training Log Archive: Brooner

In the 7 days ending Feb 4:

activity # timemileskm+m
  Running (Mixed)4 4:57:21 29.51(10:05) 47.49(6:16) 1595
  Cycling2 58:00 11.62(12.0/h) 18.7(19.3/h) 80
  Orienteering1 34:07 3.42(9:59) 5.5(6:12) 230
  Running (Road)1 20:41 2.65(7:49) 4.26(4:51) 129
  Total6 6:50:09 47.19(8:41) 75.95(5:24) 2033

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MoTuWeThFrSaSu

Sunday Feb 4 #

5 PM

Running (Mixed) 40:01 [3] 5.79 km (6:54 / km) +22m 6:47 / km
shoes: NB Vazee

easy shuffle and stretching around the foreshore

Saturday Feb 3 #

7 AM

Running (Mixed) 3:51:20 intensity: (1:25 @1) + (6:34 @2) + (1:30:54 @3) + (1:30:11 @4) + (42:16 @5) 37.4 km (6:11 / km) +1538m 5:08 / km
ahr:154 max:185 shoes: Inov-8 Race Ultra 290 (blue)

NRG blue mountains run, 30° cooler than last year with some nice drizzle and mist in the valley.

Good pace with Richard & Lachlan, hit the downhill on the firetrail past the sewage works pretty hard then eased up a little on the undulating bit, then from the opening climb out of Leura falls creek I started pulling away. Ran strongly from here to the top of Kedumba - first time I've managed to run the lot. In this opening half I was ten mins quicker than last year across the valley, and 4 mins quicker up Kedumba.

Waited here for the others, then we kept a pretty solid pace from there back to Katoomba, legs starting to suffer on the last couple of road km to the aquatic centre though - they took a decent pounding early on. Great hit our overall though, feeling good on big hills at the moment.

Friday Feb 2 #

8 AM

Running (Road) 20:41 intensity: (11 @1) + (40 @2) + (13:49 @3) + (6:01 @4) 4.26 km (4:51 / km) +129m 4:13 / km
ahr:147 max:163 shoes: Inov-8 Race Ultra 290 (blue)

Partial RTW

Wednesday Jan 31 #

5 PM

Cycling 18:00 intensity: (4:00 @1) + (5:43 @2) + (8:17 @3) 6.7 km (22.3 kph) +80m
ahr:119 max:153 shoes: Orange P7

Running (Mixed) warm up/down 6:00 intensity: (40 @2) + (3:36 @3) + (1:44 @4) 1.0 km (6:00 / km) +10m 5:43 / km
ahr:142 max:164 shoes: NB Vazee

6 PM

Orienteering race 34:07 intensity: (5 @2) + (14 @3) + (2:02 @4) + (31:46 @5) 5.5 km (6:12 / km) +230m 5:08 / km
ahr:178 max:192 shoes: NB Vazee

Running (Mixed) warm up/down 20:00 intensity: (33 @1) + (41 @2) + (18:42 @3) + (4 @4) 3.3 km (6:04 / km) +25m 5:50 / km
ahr:134 max:156 shoes: NB Vazee

7 PM

Cycling 40:00 [3] 12.0 km (18.0 kph)
shoes: Orange P7

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