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Training Log Archive: Brooner

In the 7 days ending Jan 26:

activity # timemileskm+mload
  Running (Mixed)5 9:36:41 38.23(15:05) 61.53(9:22) 2316204.5
  Running (Road)4 2:29:26 14.76(10:08) 23.75(6:17) 17944.2
  Cycling3 1:46:21 23.08(13.0/h) 37.15(21.0/h) 41827.8
  S&C2 48:309.7
  Orienteering1 41:06 5.65(7:16) 9.09(4:31) 21032.7
  Total13 15:22:04 81.72 131.52 3122318.9

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MoTuWeThFrSaSu

Sunday Jan 26 #

7 AM

Running (Mixed) long 7:03:10 intensity: (20 @1) + (23:02 @2) + (4:51:54 @3) + (1:33:20 @4) + (14:34 @5) 42.22 km (10:01 / km) +2036m 8:05 / km
ahr:143 max:178 shoes: Salomon Ultra/Pro (red)

Big day out on the Illawarra escarpment from Stanwell Tops on a stinking hot day with a bag full of pointless gear (waterproofs, thermals, headtorch...) and a quest for vert.

Did a quick loop around the lookouts above the train station and saw an echidna which was a good start to proceedings, good tough little climb up there too. From there across towards coalcliff was pretty rough rainforest singletrack, steep and slippy. Good four mile spur practice if nothing else.

Did the climb to the Wodi Track then descended to Coalcliff and climbed again, then along the top to sublime point with nicer rainforest singletrack and occasional lookouts along the way.

Brief stop at sublime to pour water over my head then down down down the stairs and then slog up again. (Far too) Long coke, icy pole & water refill stop at sublime, then continued along the top with the singletrack giving way to the crappy roadside section which was baking.

Met Tol at the top of the bulli climb, did a couple of reps of the top section but not the lower half as it was swarming with MTBers. Then a long slow meandering descent off the top on firetrail with a few more hills thrown in along the way, before popping out onto the streets and into Bulli.

Good to survive this feeling reasonably fresh, though apparently I looked white as a ghost when I finished. Probably didn't force enough food down in the second half, not aided by the heat, am hoping Tailwind can be a good solution to keep getting calories in while climbing with the poles. Sweet banana rice went down well.

Saturday Jan 25 #

9 AM

Cycling 48:13 intensity: (13 @1) + (6:37 @2) + (40:18 @3) + (1:05 @4) 20.15 km (25.1 kph) +124m
ahr:132 max:162 shoes: Kona Jake the Snake '14

Quick blast to Maroubra on a haggis hunting mission. Smallest they had was 1kg so had to cart that around on my run, good training I guess...
11 AM

Running (Mixed) tempo 2:01:25 intensity: (21:38 @1) + (21:56 @2) + (1:02:54 @3) + (13:54 @4) + (1:03 @5) 14.11 km (8:36 / km) +247m 7:55 / km
ahr:123 max:174 shoes: Salomon Sense Pro 3

50 mins tempo from Waterfall to Karloo pools, breaking in the new (replacement) shoes. Then the rest was hiking down to water holes and back to Heathcote after some good swimming action.

Friday Jan 24 #

7 AM

Running (Road) 23:32 [3] 4.3 km (5:28 / km) +16m 5:22 / km
shoes: NB Zante v3 (black)

Foreshore route to work.
8 AM

S&C 25:30 [2]

Downhill conditioning full 3 sets

Thursday Jan 23 #

5 PM

Running (Road) 22:31 intensity: (6:53 @2) + (15:34 @3) + (4 @4) 4.03 km (5:35 / km) +55m 5:14 / km
ahr:122 max:154 shoes: NB Zante v3 (black)

Wednesday Jan 22 #

5 PM

Cycling warm up/down 26:37 intensity: (3:21 @1) + (6:58 @2) + (16:11 @3) + (7 @4) 8.87 km (20.0 kph) +191m
ahr:124 max:154 shoes: Kona Jake the Snake '14

6 PM

Running (Mixed) warm up/down 7:20 intensity: (17 @2) + (6:47 @3) + (16 @4) 0.98 km (7:28 / km) +8m 7:10 / km
ahr:138 max:157 shoes: NB Vazee Urge (Black)

Orienteering race 41:06 intensity: (2 @2) + (13 @3) + (23 @4) + (40:28 @5) 9.09 km (4:31 / km) +210m 4:03 / km
ahr:182 max:196 shoes: NB Vazee Urge (Black)

Hunters hill flag chasing, good tricky course, probably not the best route being slightly longer than optimum but also didn't fully have the legs got it after Saturday. Jules had over a minute on me this week.
7 PM

Running (Mixed) warm up/down 9:31 intensity: (8:16 @3) + (1:15 @4) 1.49 km (6:24 / km)
ahr:147 max:157 shoes: NB Vazee Urge (Black)

9 PM

Cycling 31:31 intensity: (5:24 @1) + (12:53 @2) + (13:14 @3) 8.13 km (15.5 kph) +103m
ahr:125 max:145 shoes: Kona Jake the Snake '14

Tuesday Jan 21 #

8 AM

Running (Mixed) 15:15 [3] 2.73 km (5:35 / km) +26m 5:20 / km
shoes: NB Vazee Urge (Black)

S&C 23:00 [2]

Downhill conditioning full 3 sets
6 PM

Running (Road) 43:05 [3] 6.2 km (6:57 / km) +48m 6:42 / km
shoes: NB Zante v3 (black)

Commute home then loop of Jubillee Park with Tol.

Monday Jan 20 #

6 PM

Running (Road) 1:00:18 [3] 9.22 km (6:32 / km) +60m 6:20 / km
shoes: NB Vazee Urge (Black)

AC Anzac bridge & foreshore loop from home with a brief stop to drop off some things at work. Legs feeling ok from the weekend.

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