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Training Log Archive: Brooner

In the 7 days ending Jan 16, 2020:

activity # timemileskm+mload
  Running (Mixed)4 7:10:14 32.67(13:10) 52.57(8:11) 1905614.3
  Cycling3 1:30:41 18.08(12.0/h) 29.1(19.3/h) 438119.8
  Running (Road)5 1:15:43 7.95(9:31) 12.8(5:55) 113100.6
  S&C3 1:02:2056.4
  Orienteering1 41:35 5.03(8:16) 8.1(5:08) 27890.4
  Total14 11:40:33 63.73 102.57 2734981.5

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FrSaSuMoTuWeTh

Thursday Jan 16, 2020 #

8 AM

Running (Road) 14:20 intensity: (17 @1) + (57 @2) + (13:06 @3) 2.52 km (5:42 / km) +42m 5:16 / km
ahr:130 max:145 shoes: NB Vazee Urge (Black)

6 PM

Running (Road) 12:48 intensity: (21 @1) + (7:17 @2) + (5:10 @3) 2.03 km (6:18 / km) +22m 5:59 / km
ahr:117 max:134 shoes: NB Vazee Urge (Black)

Wednesday Jan 15, 2020 #

Event: Sydney Summer Series / Sydney Map Running #15 Lane Cove
 
5 PM

Cycling warm up/down 36:29 intensity: (4:45 @1) + (11:03 @2) + (20:22 @3) + (19 @4) 11.02 km (18.1 kph) +217m
ahr:123 max:157 shoes: Kona Jake the Snake '14

6 PM

Running (Mixed) warm up/down 9:40 intensity: (18 @1) + (57 @2) + (7:04 @3) + (1:21 @4) 1.62 km (5:59 / km) +15m 5:43 / km
ahr:140 max:167 shoes: NB Vazee Urge (Black)

Orienteering 41:35 intensity: (5 @2) + (12 @3) + (2:01 @4) + (39:17 @5) 8.1 km (5:08 / km) +278m 4:23 / km
ahr:183 max:199 shoes: NB Vazee Urge (Black)

Surprisingly short summer series, was expecting longer from Richard but as it was it could have been another sub 40 had I not lost 2 mins on a misplaced #2. Bloody hard work having not run hard since the week of Christmas, aerobic system struggling.
7 PM

Running (Road) 8:35 intensity: (2 @2) + (8:20 @3) + (13 @4) 1.44 km (5:57 / km) +2m 5:55 / km
ahr:148 max:154 shoes: NB Vazee Urge (Black)

9 PM

Cycling warm up/down 37:41 [3] 12.51 km (19.9 kph) +134m
max:123 shoes: Kona Jake the Snake '14

Tuesday Jan 14, 2020 #

8 AM

Running (Road) 16:54 intensity: (17 @1) + (2:07 @2) + (14:30 @3) 2.81 km (6:01 / km) +43m 5:35 / km
ahr:129 max:146 shoes: NB Vazee Urge (Black)

S&C 28:33 intensity: (8:34 @1) + (17:31 @2) + (2:28 @3)
ahr:105 max:136

Downhill conditioning full 3 sets
5 PM

Running (Road) 23:06 intensity: (23 @1) + (1:29 @2) + (21:14 @3) 4.0 km (5:47 / km) +4m 5:45 / km
ahr:130 max:146 shoes: NB Vazee Urge (Black)

Sunday Jan 12, 2020 #

7 AM

Running (Mixed) long 3:37:54 intensity: (42:46 @2) + (2:40:03 @3) + (15:05 @4) 23.62 km (9:13 / km) +952m 7:41 / km
ahr:133 max:164 shoes: Salomon Ultra/Pro (red)

Berowra to Wahroonga with some added hills around bobbin head and off the giberagong track, the boardwalk at the bobbin head end being under a decent amount of water.

After being tired and hangry and with my knee niggling on Saturday night was going to bail on this, but woke up feeling ok and decided to grind it out. Actually felt ok throughout, only a banana for breakfast and similar minimal food to target along the way, but not the same crash, probably down to lower intensity.

Poles good again, bag a bit better, lots of shoe problems though. One of the quick lace toggles doesn't seem to grip so kept having to tighten them, and was getting a blister so had to stop and double sock - was ok from there. Unfortunately that was just before soaking my feet on the submerged boardwalk section.

Saturday Jan 11, 2020 #

9 AM

Cycling 16:31 [3] 5.57 km (20.2 kph) +88m
shoes: Kona Jake the Snake '14

11 AM

Running (Mixed) long 3:16:12 intensity: (8:29 @2) + (2:09:46 @3) + (48:02 @4) + (9:55 @5) 26.24 km (7:29 / km) +921m 6:22 / km
ahr:145 max:181 shoes: Salomon Ultra/Pro (red)

Blaxland to Winmalee Hill hunting. Continuing lack of places to run means finding new ones, and this was quite a hidden gem, covering some of the tracks from the NE corner of the socialgaine that we never made it to. Sandy firetrail & singletracks, technical climbs & descents, really nice exploring.

40 mins free running then got the Wizard sticks out to practice for the rest. New shoes great, a couple of hot spots by the end but should be fine. New pack still troublesome, rubbing on collarbone and on back in various places.

Pretty smashed by the end, and for the rest of the day. Didn't eat enough during and after - train delay meant I started an hour later than planned and don't think I got my nutrition right.
C • nutrition 4

Friday Jan 10, 2020 #

8 AM

S&C 11:54 intensity: (9:24 @1) + (2:30 @2)
ahr:91 max:111

12 PM

Running (Mixed) warm up/down 6:28 intensity: (40 @1) + (42 @2) + (5:06 @3) 1.1 km (5:52 / km) +16m 5:28 / km
ahr:125 max:140 shoes: NB Zante v3 (black)

1 PM

S&C 21:53 intensity: (16:45 @1) + (5:08 @2)
ahr:92 max:114

Downhill conditioning full 3 sets, over the two sessions.

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