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Training Log Archive: Brooner

In the 7 days ending Dec 6, 2018:

activity # timemileskm+mload
  Running (Mixed)6 4:19:56 25.34(10:15) 40.78(6:22) 925382.9
  Cycling1 1:55:23 20.58(10.7/h) 33.12(17.2/h) 370147.8
  S&C2 1:40:0091.0
  Running (Road)2 1:00:11 6.91(8:43) 11.11(5:25) 350103.8
  Total10 8:55:30 52.83 85.02 1645725.6

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Thursday Dec 6, 2018 #

12 PM

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

Lots of springy ring work.

Wednesday Dec 5, 2018 #

Event: 28th Sydney Summer Series "Map-running Sydney" - Birchgrove
 

Note
(sick)

Bad night's sleep, feeling a bit sick & sore-throaty, unsurprising given Tol's been ill for the last week.

Tuesday Dec 4, 2018 #

8 AM

Running (Mixed) 11:07 [3] 2.01 km (5:33 / km) +61m 4:49 / km

1 PM

S&C (Yoga) 45:00 [1]

Yin yoga, sleep inducing stuff.
6 PM

Running (Mixed) warm up/down 15:01 intensity: (12:21 @3) + (2:26 @4) + (14 @5) 3.1 km (4:50 / km) +51m 4:29 / km
ahr:153 max:169 shoes: NB Zante v3 (black)

Running (Road) hills 44:25 intensity: (22 @2) + (12:40 @3) + (13:28 @4) + (17:55 @5) 8.47 km (5:15 / km) +309m 4:26 / km
ahr:161 max:188 shoes: NB Zante v3 (black)

NRG hills, running late so missed the first loop but this did mean I could finally take out the hills course segment which never seems to work otherwise. Wasn't particularly pushing, but feeling pretty strong.
7 PM

Running (Road) warm up/down 15:46 intensity: (55 @2) + (13:56 @3) + (55 @4) 2.65 km (5:57 / km) +41m 5:32 / km
ahr:139 max:156 shoes: NB Zante v3 (black)

Monday Dec 3, 2018 #

7 AM

Running (Mixed) 39:00 intensity: (2:26 @2) + (28:47 @3) + (7:16 @4) + (31 @5) 5.61 km (6:57 / km) +180m 5:59 / km
ahr:142 max:171 shoes: NB Vazee Urge (Black)

Easy trails to work
7 PM

Running (Mixed) 12:18 intensity: (21 @1) + (58 @2) + (10:24 @3) + (35 @4) 2.35 km (5:14 / km) +36m 4:51 / km
ahr:135 max:159

Sunday Dec 2, 2018 #

6 PM

Note
(sick)

Headachy most of the day, bit too much of everything yesterday.

Saturday Dec 1, 2018 #

7 AM

Running (Mixed) long 2:49:46 intensity: (12 @1) + (4:25 @2) + (1:58:30 @3) + (45:51 @4) + (48 @5) 25.65 km (6:37 / km) +539m 5:59 / km
ahr:146 max:174 shoes: NB Vazee Urge (Black)

Good long run with Bart & Jack, from st Leonard's through the parks & streets to Beauty Point, then the low tide route from the spit to Cobblers bay, bit of a bush bash route around middle head via cobblers beach, then over to the zoo for a callipo and a bit of a slog up to military road. Feeling good on trails, but felt like I was going backwards and dropping off the back on the roads. Pretty toasty by the end.
10 AM

Cycling 1:55:23 intensity: (37:03 @2) + (1:15:32 @3) + (2:48 @4) 33.12 km (17.2 kph) +370m
ahr:127 max:164 shoes: Kona Jake the Snake '14

Down to Maroubra and back for haggis, forgot to sunscreen my hands and got classic cycling sunburn, whoops.

Friday Nov 30, 2018 #

8 AM

Running (Mixed) 12:44 intensity: (9 @1) + (3:03 @2) + (9:20 @3) + (12 @4) 2.06 km (6:12 / km) +58m 5:26 / km
ahr:131 max:156 shoes: NB Zante v3 (black)

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