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Training Log Archive: Brooner

In the 7 days ending Nov 10:

activity # timemileskm+mload
  Running (Mixed)6 10:18:12 37.12(16:39) 59.74(10:21) 3151220.8
  Cycling1 2:20:43 31.19(13.3/h) 50.19(21.4/h) 44040.1
  Orienteering1 46:06 5.8(7:57) 9.34(4:56) 24436.5
  Running (Road)1 13:20 1.37(9:42) 2.21(6:02) 143.9
  Total8 13:38:21 75.49(10:50) 121.49(6:44) 3849301.3

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MoTuWeThFrSaSu

Saturday Nov 9 #

8 AM

Running (Mixed) 6:32:45 intensity: (1:40:23 @1) + (2:44:48 @2) + (2:07:00 @3) + (34 @4) 29.0 km (13:33 / km) +1007m 11:32 / km
ahr:111 max:159 shoes: Salomon XT Maido

Long fun explore in Bungonia with a SUFR group, ankle grumpy for the first few km which thankfully was easy trails, with 9km of undulating firetrail and then a nice steep singletrack descent to the shoalhaven. From here it was pretty slow going along the river banks with multiple crossings, then even slower going up the Bungonia creek with a big bouldery section in the middle to traverse. Steep climb out, then Tol & I left the others and headed back to the campsite via some lookouts, caves & a swimming hole.

Friday Nov 8 #

1 PM

Cycling 2:20:43 intensity: (3:09 @1) + (20:50 @2) + (1:54:50 @3) + (1:54 @4) 50.19 km (21.4 kph) +440m
ahr:130 max:162 shoes: Kona Jake the Snake '14

Down to Hairyman brewery the direct, horrible route, back along the more enjoyable seaside & cooks river route.

Wednesday Nov 6 #

6 PM

Running (Mixed) warm up/down 6:58 intensity: (35 @1) + (2:33 @2) + (3:50 @3) 0.46 km (15:15 / km)
ahr:123 max:148 shoes: NB Zante v3 (black)

Orienteering race 46:06 intensity: (4 @2) + (12 @3) + (1:17 @4) + (44:33 @5) 9.34 km (4:56 / km) +244m 4:22 / km
ahr:179 max:190 (injured)

Brush Farm flag chasing on tired legs and mind, and the mind was especially weak so I ditched the get them all route halfway round but missed an easy 30 points in the process, then chose the straight line through the green route which was especially silly. Oh well.

Tuesday Nov 5 #

7 AM

Running (Mixed) warm up/down 10:27 intensity: (15 @1) + (55 @2) + (9:06 @3) + (11 @4) 1.86 km (5:38 / km) +8m 5:30 / km
ahr:137 max:154 shoes: Salomon Sense Pro 3

8 AM

Running (Mixed) race 1:05:17 intensity: (3 @2) + (24 @3) + (30:11 @4) + (34:39 @5) 10.68 km (6:07 / km) +699m 4:36 / km
ahr:168 max:182 shoes: Salomon Sense Pro 3

Bright 4 Peaks: Mystic

Again, legs not really responding on the opening climbs through tiredness, but got into things more as the course progressed and enjoyed the undulating climbs along the top catching a few along the way. More surprising was that I actually enjoyed the descent and the long downhill blast to the finish - probably as it was both the finish to the race and the weekend so you could trash the legs fully.
9 AM

Running (Mixed) warm up/down 24:00 intensity: (2:53 @1) + (3:04 @2) + (18:03 @3) 3.1 km (7:45 / km) +34m 7:20 / km
ahr:124 max:145 shoes: Salomon Sense Pro 3

Monday Nov 4 #

7 AM

Running (Road) warm up/down 13:20 intensity: (6 @1) + (38 @2) + (12:36 @3) 2.21 km (6:02 / km) +14m 5:50 / km
ahr:139 max:151 (injured) shoes: Inov8 Trail Talon 275 (blk/blu

Longer warm up to try and ease the ankle into things.
8 AM

Running (Mixed) race 1:58:45 intensity: (3 @2) + (1:42 @3) + (58:49 @4) + (58:11 @5) 14.65 km (8:06 / km) +1403m 5:29 / km
ahr:168 max:181 (injured) shoes: Inov8 Trail Talon 275 (blk/blu

Bright 4 Peaks: Mt Hotham

After the blast around the park tried to settle into a comfortable pace for the opening 6km of enjoyable undulating trail before hitting the climb.

Never really found my rhythm on the climbs though and legs weren't responding, not aided by the path that contoured along the spur being far more overgrown from what I remembered so hard work. Dropped a few places when my laces came undone here too, though that motivated me to catch them back up. Just had to grind it out once we hit the second climb, then coerce the tired legs along the ridge to finish.

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