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Training Log Archive: Brooner

In the 7 days ending Nov 17:

activity # timemileskm+mload
  Cycling4 4:53:38 52.78(10.8/h) 84.94(17.4/h) 102175.9
  Orienteering2 1:16:41 11.13(6:53) 17.92(4:17) 15559.9
  Running (Mixed)2 49:38 4.59(10:49) 7.38(6:44) 6115.3
  Running (Road)2 39:34 4.5(8:47) 7.25(5:28) 12411.8
  Total9 7:39:31 73.0(6:18) 117.48(3:55) 1361162.8

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MoTuWeThFrSaSu

Sunday Nov 17 #

4 PM

Running (Road) warm up/down 22:49 intensity: (43 @1) + (1:59 @2) + (20:07 @3) 3.91 km (5:50 / km) +12m 5:44 / km
ahr:136 max:153 shoes: NB Zante v3 (black)

5 PM

Orienteering race 32:29 intensity: (10 @1) + (9 @2) + (19 @3) + (3:46 @4) + (28:05 @5) 7.65 km (4:15 / km) +30m 4:10 / km
ahr:174 max:186 shoes: NB Zante v3 (black)

Cooks river series, took it reasonably steady and not a great deal of route choice but took a slightly alternative route just to see if there was any difference. Pretty marginal.
6 PM

Running (Mixed) warm up/down 32:20 intensity: (26 @1) + (6:20 @2) + (25:34 @3) 4.37 km (7:24 / km) +35m 7:07 / km
ahr:130 max:148 shoes: NB Zante v3 (black)

Saturday Nov 16 #

9 AM

Cycling 2:23:41 [3] 35.21 km (14.7 kph) +569m
shoes: Kona Jake the Snake '14

House hunting north and south of the bridge, finishing up at Akasha.

Thursday Nov 14 #

1 PM

Cycling 1:31:03 intensity: (20:36 @1) + (49:13 @2) + (21:14 @3) 31.3 km (20.6 kph) +211m
ahr:108 max:138 shoes: Kona Jake the Snake '14

Cooks river to Tempe & Marrickville chores (& beers), and return.

Wednesday Nov 13 #

5 PM

Cycling 26:26 intensity: (3:19 @1) + (3:37 @2) + (19:04 @3) + (26 @4) 8.98 km (20.4 kph) +109m
ahr:125 max:157 shoes: Kona Jake the Snake '14

6 PM

Running (Mixed) warm up/down 17:18 intensity: (5 @1) + (49 @2) + (12:10 @3) + (4:14 @4) 3.01 km (5:45 / km) +26m 5:30 / km
ahr:144 max:165 (injured) shoes: NB Zante v3 (black)

I do better at these after a decent warm up, less so when I turn my dodgy ankle on the warm up. Pretty pissed and considered not running but thought I'd get away with it.

Orienteering race 44:12 intensity: (3 @2) + (23 @3) + (43 @4) + (43:03 @5) 10.27 km (4:18 / km) +125m 4:04 / km
ahr:180 max:193 (injured) shoes: NB Zante v3 (black)

Going ok but slow on cornering with the ankle for the first half, then missed a step and went over my ankle again, which made for a limpy plod round the second half, making it a bit tighter for time than it should have been.
7 PM

Cycling warm up/down 32:28 intensity: (24:07 @2) + (7:57 @3) + (24 @4) 9.45 km (17.5 kph) +132m
ahr:112 max:154 shoes: Kona Jake the Snake '14

Monday Nov 11 #

Note
(injured) (rest day)

Lower back & calves massage - latter took a severe hammering. Ankle still pretty grumpy.
9 AM

Running (Road) warm up/down 16:45 intensity: (26 @2) + (15:24 @3) + (55 @4) 3.33 km (5:02 / km) +112m 4:18 / km
ahr:140 max:158 (injured) shoes: NB Zante v3 (black)

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