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Training Log Archive: Brooner

In the 7 days ending Mar 3:

activity # timemileskm+m
  Running (Mixed)8 4:07:36 20.25(12:14) 32.59(7:36) 955
  Cycling8 3:14:42 37.87(11.7/h) 60.95(18.8/h) 1048
  Orienteering4 2:03:14 15.05(8:11) 24.22(5:05) 573
  S&C2 1:55:00
  Running (Road)2 29:47 2.95(10:05) 4.75(6:16) 150
  Total18 11:50:19 76.13 122.52 2726

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Sunday Mar 3 #

9 AM

Running (Mixed) warm up/down 6:31 intensity: (16 @1) + (1:15 @2) + (5:00 @3) 1.03 km (6:19 / km)
ahr:127 max:142 shoes: Inov8 Trail Talon 250 (red)

Orienteering 28:41 intensity: (7 @2) + (44 @3) + (17:57 @4) + (9:53 @5) 6.15 km (4:40 / km) +91m 4:21 / km
ahr:166 max:178

O'Shea team score

Fairly straightforward split and course, but in hindsight I should have grabbed a few more controls despite that leaving Tol with very few to collect, as it was I finished 6 mins before her, and we finished 3 mins down, 2nd overall.

Legs feeling pretty battered from last night's fall.

11 AM

Cycling 31:58 intensity: (7:16 @1) + (12:50 @2) + (8:23 @3) + (3:29 @4) 10.59 km (19.9 kph) +185m
ahr:118 max:163 shoes: Kona Jake the Snake '14

Over to Putty Beach, big old climb enroute.
12 PM

Running (Mixed) 1:51:21 intensity: (6 @1) + (1:17 @2) + (1:20:49 @3) + (29:09 @4) 14.25 km (7:49 / km) +652m 6:22 / km
ahr:145 max:164 shoes: Inov8 Trail Talon 250 (red)

Run round some of the Bouddi trails, hot plus legs pretty smashed so slow going, lots of stairs on tired legs probably good Furber practice. Some nice bits of trail and great views, wasn't appreciating the concreted trails though did enjoy the woodchipped firetrail.

As well as my battered knees, feet, calves & achilles a bit niggly - should have gone for different shoes with greater comfort as these aren't great given how infrequently I wear them and all the road & hard trail running this weekend.
3 PM

Cycling 27:42 intensity: (8:46 @1) + (13:07 @2) + (5:49 @3) 9.16 km (19.8 kph) +79m
ahr:109 max:150 shoes: Kona Jake the Snake '14

Decided to take the ferry to avoid the climb on the way to woy woy.

Saturday Mar 2 #

1 PM

Cycling 45:11 intensity: (1:39 @1) + (13:39 @2) + (19:59 @3) + (9:22 @4) + (32 @5) 13.72 km (18.2 kph) +372m
ahr:132 max:170 shoes: Kona Jake the Snake '14

Gosford to Kincumber mountain.
2 PM

Running (Mixed) warm up/down 11:57 intensity: (22 @2) + (6:42 @3) + (4:53 @4) 2.0 km (5:59 / km) +30m 5:34 / km
ahr:149 max:166 shoes: Inov8 Trail Talon 250 (red)

3 PM

Orienteering race 27:17 intensity: (1 @2) + (21 @3) + (3:10 @4) + (23:45 @5) 4.7 km (5:48 / km) +157m 4:58 / km
ahr:177 max:191 shoes: Inov8 Trail Talon 250 (red)

O'Shea relay, second leg.

Tol had a decent run so I set off in second a few minutes down on Stephen Craig, but after the first out and back leg didn't see him again. Had caught a minute by midway through but wasn't aggressive enough with my cross county routes in the middle, then took a crap bush route to 12 which was super slow and I lost that advantage, just managed to regain a bit of time to the finish. Legs feeling pretty sluggish throughout.

map here.

Running (Mixed) warm up/down 13:25 intensity: (12 @2) + (9:38 @3) + (3:27 @4) + (8 @5) 1.95 km (6:53 / km) +53m 6:04 / km
ahr:146 max:169 shoes: Inov8 Trail Talon 250 (red)

Loop to a lookout and around a few fun mtb trails.

Cycling warm up/down 9:37 intensity: (2:57 @1) + (5:43 @2) + (57 @3) 3.8 km (23.7 kph) +5m
ahr:105 max:132 shoes: Kona Jake the Snake '14

Down the hill to the brewery.
8 PM

Running (Mixed) warm up/down 12:31 intensity: (2 @1) + (1:37 @2) + (8:44 @3) + (2:08 @4) 1.59 km (7:54 / km)
ahr:139 max:159 shoes: Inov8 Trail Talon 250 (red)

Trying to run off the Andy Hill style pre-race paddle...

Orienteering race (Night) 22:38 intensity: (17 @3) + (1:20 @4) + (21:01 @5) 4.57 km (4:57 / km) +51m 4:42 / km
ahr:175 max:183 shoes: Inov8 Trail Talon 250 (red)

O'Shea night race

Long night sprint at Mt Penang Gardens. Not the trickiest area but a good blast round a reasonably straightforward course, but a few sub optimal route choices and a couple of wobbles along the way. The main time loss being a minute on the bush route leaving 7 which was slow with lots of unmapped crags.

Not for the first time got taken out by a speed bump when reading my map, skinning both my knees on my way to the penultimate control. Ouch.

Super fun reminder of how great night racing is, a lot of average Sydney areas would certainly be improved by using them at night.

map here.
9 PM

Running (Mixed) warm up/down 11:38 intensity: (1:12 @1) + (4:57 @2) + (5:29 @3) 1.06 km (11:00 / km) +10m 10:29 / km
ahr:117 max:139 shoes: Inov8 Trail Talon 250 (red)

Back to the cool sculpture garden around 7 which I was completely oblivious to while racing...

Friday Mar 1 #

8 AM

Running (Road) 17:18 intensity: (21 @1) + (1:43 @2) + (14:19 @3) + (55 @4) 2.78 km (6:13 / km) +84m 5:24 / km
ahr:134 max:158

Thursday Feb 28 #

12 PM

S&C (Pilates) 1:00:00 [2]

Wednesday Feb 27 #

6 PM

Cycling warm up/down 8:01 [3] 3.4 km (25.4 kph) +27m
shoes: Kona Jake the Snake '14

Running (Mixed) warm up/down 4:22 intensity: (24 @2) + (3:58 @3) 0.72 km (6:05 / km)
ahr:140 max:153 shoes: Inov-8 Race Ultra 290 (ltb)

Orienteering 44:38 intensity: (5 @2) + (31 @3) + (3:39 @4) + (40:23 @5) 8.8 km (5:04 / km) +273m 4:23 / km
ahr:179 max:195

Fox Valley summer series

Another good course with plenty of options in the middle, went for the big western downhill and trail slog to start then up to the north and some weaving around the streets and trails to finish.

Kept to the letter of the law and stuck to the bush tracks, even though it turned out cutting from 7 to the road was fine - had already lost a minute running past 7 from the south, and lost the same again probably running out the same way to the road. That caused me to drop 9, and 3, and had a swift run round the final trail loop to get home in time.



Legs still pretty tight from weekend, but massage had eased them sufficiently. Pretty cautious on the trails with my ankle but all good.
7 PM

Cycling 5:27 intensity: (29 @1) + (2:03 @2) + (2:55 @3) 1.05 km (11.6 kph) +44m
ahr:122 max:143 shoes: Kona Jake the Snake '14

Tuesday Feb 26 #

8 AM

Running (Road) 12:29 intensity: (20 @1) + (2:33 @2) + (9:24 @3) + (12 @4) 1.97 km (6:20 / km) +67m 5:25 / km
ahr:132 max:155

1 PM

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

4 PM

Cycling 44:24 intensity: (5:41 @1) + (29:49 @2) + (8:54 @3) 13.6 km (18.4 kph) +227m
ahr:106 max:150 shoes: Kona Jake the Snake '14

Up to the Shinglers for Paula to attack my hamstrings & right ITB.

Monday Feb 25 #

8 AM

Cycling 22:22 [3] 5.63 km (15.1 kph) +109m

6 PM

Running (Mixed) 1:15:51 intensity: (2:47 @1) + (11:33 @2) + (1:00:06 @3) + (1:25 @4) 10.0 km (7:35 / km) +210m 6:52 / km
ahr:129 max:158

Spit to Manly shakeout shuffle with a grotto point detour, easily a PW on this route but good to try and turn the legs over. Hamstrings smashed, particularly tight on the left one.

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