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Training Log Archive: Brooner

In the 7 days ending Dec 1, 2019:

activity # timemileskm+mload
  Running (Mixed)6 5:59:34 34.09(10:33) 54.86(6:33) 1174511.6
  Cycling7 4:00:32 51.57(12.9/h) 83.0(20.7/h) 1014298.0
  Orienteering2 1:30:05 12.5(7:12) 20.11(4:29) 264176.5
  Running (Road)4 1:08:25 6.29(10:53) 10.12(6:46) 7892.3
  Total17 12:38:36 104.45(7:16) 168.1(4:31) 25311078.4
averages - rhr:52

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MoTuWeThFrSaSu

Sunday Dec 1, 2019 #

2 PM

Running (Road) warm up/down 7:16 intensity: (11 @1) + (20 @2) + (6:45 @3) 1.52 km (4:47 / km) +6m 4:42 / km
ahr:134 max:147 shoes: NB Vazee Urge (Black)

3 PM

Running (Mixed) 1:10:37 intensity: (21 @1) + (4:58 @2) + (1:04:56 @3) + (22 @4) 11.3 km (6:15 / km) +134m 5:54 / km
ahr:133 max:155 shoes: NB Vazee Urge (Black)

Easy running from Tempe along Wolli Creek then checking out the linkage to cooks river for the Two Valleys Trail, but instead heading west along the river to Flockhart park for the O. Had forgotten how many bats there are along Wolli Creek, and spotted a ton of folk climbing there too which was novel, seems there's quite a few routes there.
5 PM

Orienteering race 43:21 intensity: (9 @1) + (8 @2) + (7:09 @3) + (29:45 @4) + (6:10 @5) 9.35 km (4:38 / km) +51m 4:31 / km
ahr:160 max:182 shoes: NB Vazee Urge (Black)

This was a bit of an experiment at doing a harder run/tempo section on tired legs as part of a long run, but was probably a bit of an ask after yesterday and the previous weekend.

Well planned course from Ewan meant there was no obvious route to get the lot, and with minimal planning time I'm not sure mine was truly optimal but it wasn't too bad.

Never really felt like I was able to get near top gear, and was a bit of a slog from halfway, particularly after hunting around for 30 which was hung in the wrong spot, and with 24 now being a building site it was instead hung on the edge of the circle before I'd started looking for it (so I ran straight past it).

Running (Road) warm up/down 39:06 intensity: (1:12 @1) + (5:51 @2) + (32:03 @3) 5.11 km (7:39 / km) +38m 7:23 / km
ahr:128 max:148 shoes: NB Vazee Urge (Black)

Feeling pretty smashed but got some controls in and toddled home, left quad a bit grumpy to begin with but eased off again by the end.

Saturday Nov 30, 2019 #

8 AM

Running (Road) warm up/down 14:45 intensity: (19 @1) + (1:13 @2) + (12:38 @3) + (35 @4) 2.16 km (6:50 / km) +11m 6:40 / km
ahr:137 max:160 shoes: Inov8 Trail Talon 275 (blk/blu

Station warm up run but not quickly enough to make the train, so did some stair drills while waiting for the next one.
9 AM

Running (Mixed) long 2:26:03 intensity: (9 @1) + (4:28 @2) + (1:57:28 @3) + (23:23 @4) + (35 @5) 20.6 km (7:05 / km) +511m 6:18 / km
ahr:143 max:170 shoes: Inov8 Trail Talon 275 (blk/blu

Reminded myself of some lesser frequented Lane Cove trails, down Terrys from Eastwood to Browns waterhole then over to Thornleigh via a couple of climbs around the Step track/lookout. Down Kurrajong and up Devlins to finish in Epping.

Pleasant easy running, just a banana for breakfast and nothing on the run so pretty ravenous by the end.
12 PM

Running (Road) warm up/down 7:18 intensity: (11 @2) + (6:12 @3) + (55 @4) 1.34 km (5:28 / km) +23m 5:02 / km
ahr:146 max:160 shoes: Inov8 Trail Talon 275 (blk/blu

Friday Nov 29, 2019 #

5 PM

Cycling 37:52 intensity: (8:21 @1) + (13:58 @2) + (15:33 @3) 12.87 km (20.4 kph) +161m
ahr:113 max:140 shoes: Kona Jake the Snake '14

Home via Akasha.

Thursday Nov 28, 2019 #

8 AM

Cycling 37:32 intensity: (18 @1) + (6:30 @2) + (29:17 @3) + (1:27 @4) 13.36 km (21.4 kph) +161m
ahr:132 max:164 shoes: Kona Jake the Snake '14

ITW with a different route onto Queens road, then through Annandale/Glebe.
5 PM

Running (Mixed) hills 1:25:40 intensity: (7:55 @2) + (54:21 @3) + (17:07 @4) + (6:17 @5) 13.41 km (6:23 / km) +422m 5:31 / km
ahr:142 max:177 shoes: Inov8 Trail Talon 275 (blk/blu

Thursday trails and hills out west of Berowra, good long warm up then 5 comfortable hill efforts, before climb out. Good sesh and good beer & pizza afterwards

Wednesday Nov 27, 2019 #

Event: Sydney Summer Series / Sydney Map Running #8 Drummoyne
 
8 AM

Cycling 35:14 intensity: (24 @1) + (6:39 @2) + (26:52 @3) + (1:19 @4) 13.28 km (22.6 kph) +158m
ahr:129 max:157 shoes: Kona Jake the Snake '14

5 PM

Cycling 15:47 intensity: (2:02 @1) + (5:36 @2) + (8:02 @3) + (7 @4) 5.26 km (20.0 kph) +74m
ahr:121 max:154 shoes: Kona Jake the Snake '14

6 PM

Running (Mixed) warm up/down 8:24 intensity: (4 @1) + (14 @2) + (7:40 @3) + (26 @4) 1.51 km (5:33 / km) +32m 5:01 / km
ahr:141 max:155 shoes: NB Zante v3 (black)

Orienteering race 46:44 intensity: (6 @2) + (1:24 @3) + (6:15 @4) + (38:59 @5) 10.76 km (4:21 / km) +214m 3:57 / km
ahr:174 max:192 shoes: NB Zante v3 (black)

Drumoyne flag chasing. Decent route but didn't get lucky enough with the lights (1+ min), and didn't quite have the legs to pull it off - might have benefited from doing it in reverse. Same score but slightly later than Richard so 10pts down.
7 PM

Running (Mixed) warm up/down 9:11 intensity: (4 @2) + (9:07 @3) 1.41 km (6:31 / km) +13m 6:15 / km
ahr:136 max:147 shoes: NB Zante v3 (black)

9 PM

Cycling 25:58 intensity: (6:10 @1) + (13:55 @2) + (5:53 @3) 8.28 km (19.1 kph) +79m
ahr:108 max:132 shoes: Kona Jake the Snake '14

Tuesday Nov 26, 2019 #

7 AM

Cycling 37:51 intensity: (1:38 @1) + (7:12 @2) + (28:02 @3) + (59 @4) 13.28 km (21.1 kph) +154m
ahr:129 max:160 shoes: Kona Jake the Snake '14

5 PM

Cycling 50:18 intensity: (4:40 @1) + (11:37 @2) + (34:01 @3) 16.66 km (19.9 kph) +229m
ahr:125 max:150 shoes: Kona Jake the Snake '14

Home via Strathfield North.

Monday Nov 25, 2019 #

5 PM

Running (Mixed) 39:39 intensity: (15:54 @2) + (23:45 @3) 6.62 km (5:59 / km) +62m 5:43 / km
ahr:119 max:137 rhr:52 shoes: NB Vazee Urge (Black)

Easy shakeout round the park.

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