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Training Log Archive: Brooner

In the 7 days ending Nov 18, 2018:

activity # timemileskm+mload
  Running (Mixed)3 4:11:51 22.63(11:08) 36.41(6:55) 872442.4
  adventuring2 4:01:00 12.07(19:58) 19.42(12:24) 717334.3
  Running (Road)5 1:59:33 13.16(9:05) 21.19(5:39) 613213.5
  S&C1 45:0054.0
  Orienteering1 20:02 2.12(9:28) 3.41(5:53) 7248.4
  Total11 11:17:26 49.98 80.43 22741092.6

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MoTuWeThFrSaSu

Sunday Nov 18, 2018 #

11 AM

Running (Mixed) 1:32:21 intensity: (43 @1) + (5:59 @2) + (56:30 @3) + (17:31 @4) + (11:38 @5) 11.2 km (8:15 / km) +361m 7:06 / km
ahr:147 max:187 shoes: Inov-8 Race Ultra 290 (blue)

When the rain eventually stopped had breakfast then ran the piles creek loop to Girrakool picnic area to load up on water then back to dump it at the tent. Then headed north (well, west) along the GNW to the old Pacific Highway bridge, coming back at a tempo pace. Nice trails to Girrakool (rough/undulating) and really nice (fast and flowing, rare!) trails along this section of the GNW.
2 PM

adventuring (Fastpacking) 2:32:56 intensity: (1:23:03 @2) + (1:08:00 @3) + (1:53 @4) 11.57 km (13:13 / km) +398m 11:17 / km
ahr:118 max:163 shoes: Inov-8 Race Ultra 290 (blue)

First half hiking hills, then run to Point Claire, via hunting around for the the "Gosford Glyphs" hieroglyphics - getting pretty hot out and good rogaine practice for next weekend.

Tried to order pizza to pickup and eat on the train, thinking the shop opening at 5 would manage that by the train time at half past, but they didn't have any dough ready or even their chef in the shop when we called just after 5. Central Coast clearly a different world.

Saturday Nov 17, 2018 #

Event: SOS (Northside)
 
10 AM

Running (Road) warm up/down 17:45 intensity: (11 @2) + (14:51 @3) + (2:41 @4) + (2 @5) 3.38 km (5:15 / km) +70m 4:46 / km
ahr:146 max:169 shoes: NB Vazee Urge (Black)

Orienteering race 20:02 intensity: (40 @3) + (2:13 @4) + (17:09 @5) 3.41 km (5:53 / km) +72m 5:19 / km
ahr:175 max:189 shoes: NB Vazee Urge (Black)

Fun course at Chatswood high school, but never really felt I got into top gear mentally or physically. Pretty hesitant and seemed to lose significant time on route choices around the school. 100s or so down on Toby & Duncan, with 20 on the run to the finish weirdly.
11 AM

Running (Road) warm up/down 20:15 intensity: (2 @1) + (1:01 @2) + (15:33 @3) + (3:39 @4) 3.54 km (5:43 / km) +74m 5:11 / km
ahr:141 max:166 shoes: NB Vazee Urge (Black)

7 PM

adventuring (Fastpacking) 1:28:04 intensity: (2:21 @1) + (47:21 @2) + (33:17 @3) + (5:05 @4) 7.86 km (11:13 / km) +318m 9:19 / km
ahr:114 max:164 shoes: Inov-8 Race Ultra 290 (blue)

Tol got home from NZ at 4, by 5 we were out the door and headed north for a spot of camping on the GNW, second half of this run/hike in the dark and rain.

Good kit testing weather if nothing else. Trying the UD 35l pack but not a fan, straps rub on the collarbones and it sits a bit high (thought the same of the 25l too) so will be sticking with the Omm bags, which also seem far lighter.

Thursday Nov 15, 2018 #

8 AM

Running (Road) 12:36 intensity: (2 @1) + (36 @2) + (9:03 @3) + (2:55 @4) 2.09 km (6:02 / km) +59m 5:17 / km
ahr:142 max:158 shoes: NB Zante v3 (black)

Wednesday Nov 14, 2018 #

Event: Sydney Summer Series - Roseville
 
5 PM

Running (Mixed) long 2:27:35 intensity: (2 @1) + (3:21 @2) + (1:28:43 @3) + (48:31 @4) + (6:58 @5) 23.31 km (6:20 / km) +483m 5:44 / km
ahr:149 max:180 shoes: Inov-8 Race Ultra 290 (blue)

Fed was in town so took him on a harbour tourist trot from North Sydney, taking in the zoo, Balmoral and then spit to manly. Racing the daylight a little too hard early on, so legs suffering towards the end, but a cracking use of an evening.

Tuesday Nov 13, 2018 #

8 AM

Running (Road) 12:07 intensity: (57 @2) + (6:39 @3) + (4:31 @4) 2.04 km (5:57 / km) +58m 5:13 / km
ahr:146 max:166 shoes: NB Zante v3 (black)

1 PM

S&C (Yoga) 45:00 [2]

First work yoga class, good to force some stretchy time into the day. Hand generally ok with it.
6 PM

Running (Road) warm up/down 7:54 intensity: (22 @1) + (2:27 @2) + (5:05 @3) 1.14 km (6:55 / km) +27m 6:11 / km
ahr:126 max:147 shoes: NB Zante v3 (black)

Running (Road) hills 48:56 intensity: (10 @1) + (2:04 @2) + (16:24 @3) + (14:21 @4) + (15:57 @5) 9.0 km (5:26 / km) +325m 4:36 / km
ahr:157 max:187 shoes: NB Zante v3 (black)

Cruise round NRG hills, no company this week but took me a while to reel everyone in at this pace.
7 PM

Running (Mixed) warm up/down 11:55 intensity: (15 @2) + (9:53 @3) + (1:47 @4) 1.91 km (6:15 / km) +28m 5:49 / km
ahr:141 max:158 shoes: NB Zante v3 (black)

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