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Training Log Archive: Brooner

In the 7 days ending Sep 16, 2018:

activity # timemileskm+mload
  Running (Mixed)5 6:38:08 28.12(14:09) 45.26(8:48) 2485584.1
  S&C1 55:0055.0
  Orienteering1 35:06 4.28(8:12) 6.88(5:06) 18476.3
  Running (Road)1 18:57 2.06(9:13) 3.31(5:44) 3027.8
  Hiking1 15:00 0.62(24:08) 1.0(15:00) 1015.0
  Total9 8:42:11 35.07 56.45 2709758.2

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Sunday Sep 16, 2018 #

10 AM

Hiking warm up/down 15:00 [2] 1.0 km (15:00 / km) +10m 14:17 / km
shoes: Inov8 Trail Talon 275 (blue)

Down to Boyds beach with the gang.
11 AM

Running (Mixed) 4:15:17 intensity: (25:02 @1) + (39:07 @2) + (1:30:01 @3) + (1:23:01 @4) + (18:06 @5) 23.82 km (10:43 / km) +1750m 7:50 / km
ahr:139 max:181 shoes: Inov8 Trail Talon 275 (blue)

Up to Govetts, down to junction rock then along to the horse track with Tol, then I did the horse track to Evans lookout (tough climb, but good views) and back, then round Rodriguez pass back up to Evans lookout. Along the cliff top walk was feeling good, so extended the route back into Blackheath via popes glen which was a really nice trail.

Lots of new trails, and pretty toasty by the end, good to get decent time on feet ahead of the rogaine. Fueled by a couple of liters of fluid, couple of cereal bars, a gel and some sweets.

Saturday Sep 15, 2018 #

Event: SOS Term Finale - Willoughby
 
9 AM

Running (Road) warm up/down 18:57 intensity: (4 @1) + (24 @2) + (15:14 @3) + (2:54 @4) + (21 @5) 3.31 km (5:44 / km) +30m 5:29 / km
ahr:138 max:171 shoes: NB Vazee

Over to Willoughby with Tol then a few laps to up the pace a little, getting warm wasn't needed so much given the temps.
10 AM

Orienteering race 35:06 intensity: (5 @2) + (17 @3) + (1:33 @4) + (33:11 @5) 6.88 km (5:06 / km) +184m 4:30 / km
ahr:182 max:193 shoes: NB Vazee

Willoughby SOS, another fast bomb around with a bit too much street pounding and little route choice after the first few controls, quite fun tempo run though. Head and wheels starting to come off towards the end with some silly micro route choices and a brain melt.
11 AM

Running (Mixed) 17:03 intensity: (10 @1) + (31 @2) + (10:22 @3) + (6:00 @4) 2.97 km (5:44 / km) +81m 5:03 / km
ahr:148 max:165 shoes: NB Vazee

Very warm down via the shops for ice creams.

Friday Sep 14, 2018 #

8 AM

Running (Mixed) 11:46 intensity: (13 @1) + (29 @2) + (10:28 @3) + (36 @4) 1.94 km (6:04 / km) +71m 5:07 / km
ahr:137 max:154 shoes: NB Vazee Urge (Black)

Ankle tester into work.

Thursday Sep 13, 2018 #

12 PM

S&C (Pilates) 55:00 [2]

Tuesday Sep 11, 2018 #

8 AM

Running (Mixed) 27:08 intensity: (21 @2) + (11:47 @3) + (13:27 @4) + (1:33 @5) 4.36 km (6:14 / km) +153m 5:18 / km
ahr:152 max:173 shoes: Inov-8 Race Ultra 290 (blue)

7 PM

Running (Mixed) 1:26:54 intensity: (7:58 @2) + (1:08:55 @3) + (8:59 @4) + (1:02 @5) 12.16 km (7:09 / km) +430m 6:04 / km
ahr:139 max:177 shoes: Inov-8 Race Ultra 290 (blue)

Night trails and golf course exploring, went over my right wankle on the trails out of the golf course for the second time, should maybe avoid those from now on. Pretty sore and stiff since.
C • never not a great idea 4

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