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Training Log Archive: Brooner

In the 7 days ending Dec 9, 2019:

activity # timemileskm+mload
  Running (Mixed)4 5:46:17 24.88(13:55) 40.05(8:39) 1110457.7
  Cycling7 3:45:08 49.23(13.1/h) 79.23(21.1/h) 1144263.3
  Running (Road)5 1:09:52 7.91(8:50) 12.73(5:29) 10098.9
  Orienteering1 46:48 6.04(7:45) 9.72(4:49) 278101.3
  S&C2 38:3035.9
  Total17 12:06:35 88.07 141.74 2632957.1
averages - sleep:7.4 rhr:51 weight:73.5kg

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Sunday Dec 8, 2019 #

Event: BOSS Season 2019/2020 Event 3 Hawkemount South
 
10 AM

Cycling 10:13 intensity: (6:44 @1) + (3:29 @2) 2.9 km (17.0 kph) +52m
ahr:94 max:115 slept:8.5

Running (Mixed) 1:16:55 intensity: (10:34 @1) + (27:09 @2) + (39:12 @3) 9.25 km (8:19 / km) +219m 7:26 / km
ahr:113 max:151 (injured) shoes: Inov8 Trail Talon 275 (black)

Aborted long run north of Winmalee, one of the few places in the blue mountains open for running, but they were getting prepared for backburns. Some nice smaller trails and good early climb but rolled ankle on first steep firetrail descent and then knee was complaining, decided to call it a day there and jog back.
3 PM

Note
slept:0.75

Saturday Dec 7, 2019 #

9 AM

Cycling 52:21 intensity: (13:54 @1) + (14:12 @2) + (23:29 @3) + (46 @4) 15.96 km (18.3 kph) +377m
ahr:115 max:160 slept:7.0 shoes: Kona Jake the Snake '14

Horse House hunting and to central
1 PM

Running (Mixed) 2:59:31 intensity: (42:05 @2) + (2:10:29 @3) + (6:57 @4) 17.54 km (10:14 / km) +556m 8:50 / km
ahr:129 max:163 shoes: Inov8 Trail Talon 275 (black)

Easy run with Tol out to Lost World & back from Springwood, practicing with the poles (particularly on the downhills) and keeping an easy effort level (particularly on the uphills). Magdala track is nice but track along the creek at the bottom is super slow.

Was only a couple of minutes down on my best climb time up to Bunyan Lookout, and a good 20bpm lower, so that worked pretty well.
5 PM

Cycling warm up/down 18:42 intensity: (12:48 @1) + (5:44 @2) + (10 @3) 7.11 km (22.8 kph) +43m
ahr:94 max:121 shoes: Kona Jake the Snake '14

Friday Dec 6, 2019 #

8 AM

S&C 20:00 [2]
slept:7.0

6 PM

Cycling 34:23 intensity: (4:58 @1) + (9:32 @2) + (19:53 @3) 13.0 km (22.7 kph) +172m
ahr:119 max:140

Thursday Dec 5, 2019 #

8 AM

Running (Road) 6:30 intensity: (2:00 @2) + (4:30 @3) 1.15 km (5:38 / km) +16m 5:16 / km
ahr:131 max:154 slept:7.0 shoes: NB Zante v3 (black)

5 PM

Running (Road) 8:34 intensity: (20 @1) + (58 @2) + (5:56 @3) + (1:20 @4) 1.31 km (6:33 / km) +9m 6:19 / km
ahr:138 max:161 shoes: NB Zante v3 (black)

7 PM

Running (Mixed) hills 1:13:21 intensity: (18:17 @2) + (33:35 @3) + (12:08 @4) + (9:21 @5) 10.93 km (6:43 / km) +335m 5:49 / km
ahr:138 max:184 shoes: Inov8 Trail Talon 275 (blk/blu

Trail hills on the Kuring-Gai track, 1 long, 3 short, 1 long. Reasonably solid pace, just under 7 mins for the 1.1km (+100m) longs, 2:18 for the 400m (+30m) shorts.

Knee a bit grumpy, throat very parched with the smoke.

Wednesday Dec 4, 2019 #

Event: Sydney Summer Series / Sydney Map Running #9 North Wahroonga
 
7 AM

Cycling 39:07 intensity: (2:03 @1) + (11:56 @2) + (24:18 @3) + (50 @4) 13.78 km (21.1 kph) +170m
ahr:125 max:158 slept:7.0 shoes: Kona Jake the Snake '14

8 AM

S&C 18:30 intensity: (13:02 @1) + (5:28 @2)
ahr:91 max:116

5 PM

Running (Road) warm up/down 8:24 intensity: (14 @1) + (37 @2) + (7:33 @3) 1.24 km (6:46 / km) +8m 6:34 / km
ahr:134 max:150 shoes: NB Zante v3 (black)

6 PM

Running (Road) warm up/down 13:40 intensity: (20 @2) + (7:39 @3) + (5:41 @4) 2.58 km (5:18 / km) +28m 5:02 / km
ahr:151 max:166 shoes: NB Zante v3 (black)

Orienteering race 46:48 intensity: (21 @3) + (3:33 @4) + (42:54 @5) 9.72 km (4:49 / km) +278m 4:13 / km
ahr:178 max:193 shoes: Inov8 Trail Talon 275 (blk/blu

Good area and good course, though I skipped a decent chuck of the bush tracks with my route which was pretty optimal I reckon. Probably should have just gone for the lot and been late, but then would have fallen even more foul of the over zealous control collection - almost missed a 10 pointer at end which was collected bang on 7:30. Glad I switched to trail shoes as there were some sketchy descents, left heel still took a battering on an early rocky descent and complained throughout.
7 PM

Running (Mixed) warm up/down 16:30 intensity: (8 @1) + (1:52 @2) + (14:30 @3) 2.33 km (7:05 / km)
ahr:123 max:131 shoes: NB Zante v3 (black)

Tuesday Dec 3, 2019 #

7 AM

Cycling 33:46 intensity: (1:13 @1) + (8:27 @2) + (23:43 @3) + (23 @4) 13.36 km (23.7 kph) +167m
ahr:127 max:155 rhr:51 weight:73.5kg

1 PM

Running (Road) 32:44 intensity: (6 @1) + (18 @2) + (31:19 @3) + (1:01 @4) 6.45 km (5:04 / km) +39m 4:55 / km
ahr:144 max:157 shoes: NB Zante v3 (black)

Easy round Anzac/Blackwattle. Bit of r ankle stiffness, and knee slightly grumpy after yesterday's prodding.
5 PM

Cycling 36:36 intensity: (4:01 @1) + (10:42 @2) + (21:01 @3) + (52 @4) 13.13 km (21.5 kph) +163m
ahr:121 max:159

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