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Training Log Archive: Brooner

In the 7 days ending Feb 7, 2019:

activity # timemileskm+mload
  adventuring2 5:03:09 12.58(24:06) 20.24(14:59) 836322.3
  Running (Mixed)3 5:01:52 19.27(15:40) 31.02(9:44) 1522456.0
  Running (Road)5 1:49:10 11.89(9:11) 19.13(5:42) 528163.6
  S&C1 55:0044.0
  Orienteering1 15:54 1.79(8:52) 2.89(5:30)29.6
  Cycling1 15:18 2.94(11.5/h) 4.72(18.5/h) 7614.2
  Total12 13:20:23 48.47 78.01 29621029.6

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FrSaSuMoTuWeTh

Thursday Feb 7, 2019 #

12 PM

S&C (Pilates) 55:00 [1]

Good to get back to this.

Wednesday Feb 6, 2019 #

Event: 28th Sydney Summer Series "Map Running Sydney" - North Parramatta
 

Note
(injured)

Weird left ankle pain has come on from nowhere, slightly tender to touch, bit of pain in dorsiflexion. Fine when walking. Possibly from getting knocked with a rock on Sunday, but only came on after last night, so not sure.
8 AM

Running (Road) 11:58 intensity: (18 @1) + (1:43 @2) + (9:57 @3) 2.06 km (5:49 / km) +58m 5:06 / km
ahr:132 max:151 shoes: NB Zante v3 (black)

6 PM

Running (Road) 14:12 intensity: (19 @1) + (3:09 @2) + (10:07 @3) + (37 @4) 2.34 km (6:04 / km) +25m 5:46 / km
ahr:135 max:156 shoes: NB Zante v3 (black)

Tuesday Feb 5, 2019 #

8 AM

Running (Road) 12:12 intensity: (19 @1) + (1:09 @2) + (10:07 @3) + (37 @4) 2.02 km (6:02 / km) +58m 5:16 / km
ahr:135 max:156 shoes: NB Zante v3 (black)

6 PM

Running (Road) warm up/down 7:40 intensity: (7 @1) + (3:23 @2) + (4:10 @3) 1.21 km (6:20 / km) +12m 6:02 / km
ahr:123 max:142 shoes: NB Zante v3 (black)

Running (Road) hills 35:27 intensity: (1 @1) + (1:07 @2) + (9:14 @3) + (12:32 @4) + (12:33 @5) 7.05 km (5:02 / km) +275m 4:12 / km
ahr:160 max:183 shoes: NB Zante v3 (black)

NRG hills, fairly steady, but legs tired from the go.
7 PM

Running (Road) warm up/down 27:41 intensity: (3 @1) + (2:30 @2) + (22:31 @3) + (2:37 @4) 4.45 km (6:13 / km) +99m 5:36 / km
ahr:137 max:160 shoes: NB Zante v3 (black)

Monday Feb 4, 2019 #

7 PM

Cycling 15:18 intensity: (7:33 @1) + (6:48 @2) + (57 @3) 4.72 km (18.5 kph) +76m
ahr:97 max:132

Sunday Feb 3, 2019 #

8 AM

adventuring 2:00:38 intensity: (24:58 @1) + (35:13 @2) + (44:37 @3) + (15:50 @4) 10.01 km (12:03 / km) +548m 9:28 / km
ahr:120 max:163 shoes: Inov8 Trail Talon 275 (black)

Big hike out to begin with but much more pleasant route, plus in sunshine so we could do some pagoda hopping and view enjoying, before the actual run out.
12 PM

Running (Mixed) long 4:29:40 intensity: (19 @1) + (9:37 @2) + (3:14:10 @3) + (39:03 @4) + (26:31 @5) 25.01 km (10:47 / km) +1407m 8:25 / km
ahr:146 max:177 shoes: Inov8 Trail Talon 275 (black)

After a quick switch around of kit, we got dropped off at pierces pass to run to Blackheath, I did a wee run out to the lookout then down the pass, catching Tol at the river crossing. Stashed some water & kit from my bag, then I did an effort up the pass, didn't feel particularly strong and only got a decent rhythm going towards the end where it flattens off a little and is shadier, so was surprised to come away with a reasonable time (6th or so) for the segment. Didn't use the wizard sticks, maybe worth a try next time.

Back down, then through blue gum to junction rock. After last week's claim of Karloo track being my favourite trail near Sydney, I really think this is my least favourite, and running it more than once a year is too much. Slow, narrow, contouring, not massively overgrown compared to some "trails" I end up on, but enough to frustrate you, with spiky things to tug at your ankles and screw with your rhythm.

Was totally over it by the time I got to junction rock and caught Tol, but we went upstream and had a swim which perked me up for the climb up to Govetts. Had planned to do Popes Glen track, but opted for the road to speed up the process for the very late food & train (& rail replacement bus) home. Feeling ok at the end still.

1.5l electrolyte, 1.5l water
1 gel, 1 packet shotbloks, handful sweets & trail mix, two cereal bars, half a clifbar.

Saturday Feb 2, 2019 #

Event: SOS Northside - North Sydney
 
9 AM

Running (Mixed) warm up/down 18:25 intensity: (18 @1) + (1:19 @2) + (14:34 @3) + (2:14 @4) 3.36 km (5:29 / km) +77m 4:55 / km
ahr:138 max:159 shoes: NB Vazee Urge (Black)

Run over to O.

Orienteering 15:54 intensity: (4 @1) + (7 @2) + (1:50 @3) + (9:08 @4) + (4:45 @5) 2.89 km (5:30 / km)
ahr:163 max:178 shoes: NB Vazee Urge (Black)

Scrappy, sloppy, slippy, not really speedy, sprint race at North Sydney Boys. Could tell I've not done a sprint for some time.

Didn't particularly enjoy this, too slippy & too many folk around to get up to speed, and really stupid mistakes were frustrating me. Mainly seeing the archway area between 10-11 taped across and thinking it was OOB, and heading the other way, before deciding that couldn't be right (and so it proved, as it was actually just a warning that it was slippy), then even worse was misreading my descriptions and thinking 13 was on the outside corner rather than inside, and spending ages looking for an impossible route around to it. After that I just got in a boo with running round and round in circles through the same areas.




So fed up I couldn't face doing the second course. But at least I got to laugh at Undy going awol with a run round the outside of the school.
10 AM

Running (Mixed) warm up/down 13:47 intensity: (2 @1) + (16 @2) + (12:14 @3) + (1:15 @4) 2.65 km (5:12 / km) +38m 4:51 / km
ahr:141 max:158 shoes: NB Vazee Urge (Black)

2 PM

adventuring 3:02:31 intensity: (1:28:31 @1) + (1:05:36 @2) + (28:24 @3) 10.23 km (17:50 / km) +289m 15:38 / km
ahr:102 max:144 shoes: Inov8 Trail Talon 275 (black)

Progressively slower running as a disappearing trail turned into pure bush bashing to a camp cave in the Wollangambe. 1hr for the first 6km, 40 mins for the next couple, and then 100 mins for the rest! There was a bit of faffing and enjoying what little view there was in the first couple of hours, but the last hour was decidedly shit. Also a bit wet out, but at least there was a fire awaiting us in the cave.

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