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Training Log Archive: Brooner

In the 7 days ending Sep 20:

activity # timemileskm+mload
  Running (Mixed)1 3:56:06 10.63(22:13) 17.11(13:48) 786123.6
  Running (Road)4 3:09:34 21.49(8:49) 34.58(5:29) 360184.2
  Cycling2 2:31:32 33.41(13.2/h) 53.77(21.3/h) 749164.7
  Total7 9:37:12 65.53(8:48) 105.46(5:28) 1895472.5

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Sunday Sep 20 #

3 PM

Running (Road) long 1:49:17 intensity: (10:19 @2) + (1:38:17 @3) + (41 @4) 19.19 km (5:42 / km) +304m 5:17 / km
ahr:133 max:159 shoes: Salomon Sonic RA Max

Long cruise round the Balmain foreshore which I've not done for quite a while, so a bit stop start figuring out what streets go through and aren't dead ends. Back via Iron Cove bay and through Annandale to finish at Wayward. 16.57pp/km

Saturday Sep 19 #

8 AM

Running (Mixed) 3:56:06 intensity: (1:48:05 @1) + (1:32:07 @2) + (35:54 @3) 17.11 km (13:48 / km) +786m 11:13 / km
ahr:101 max:145 shoes: Salomon Sense Escape

Cruisy social jaunt round the Berowra rogaine, headed out with a bunch of novices to Berowra Waters, then Tol & I headed back from there. Took in a few random trails and routes previously run past on most trips through the area. 1.87pp/km

Friday Sep 18 #

1 PM

Running (Road) 31:55 intensity: (11 @1) + (46 @2) + (29:31 @3) + (1:27 @4) 6.61 km (4:50 / km) +13m 4:47 / km
ahr:144 max:155 shoes: NB Vazee Urge (Black)

Cruisy lunch laps of the park, 3.78pp/km
6 PM

Cycling 1:00:19 intensity: (26:54 @3) + (41 @4) + (32:44 @5) 17.78 km (17.7 kph) +106m
ahr:197 max:224 shoes: Kona Jake the Snake '14

Wednesday Sep 16 #

8 AM

Running (Road) 27:04 intensity: (14 @1) + (1:14 @2) + (25:36 @3) 4.93 km (5:30 / km) +43m 5:16 / km
ahr:134 max:151 shoes: Salomon Sonic RA Max

Over Anzac into work, calves pretty sore still. 19.59pp/km
6 PM

Running (Road) 21:18 intensity: (1:02 @1) + (1:15 @2) + (19:01 @3) 3.86 km (5:31 / km)
ahr:132 max:146 shoes: Salomon Sonic RA Max

Foreshore home. 29.87pp/km

Monday Sep 14 #

1 PM

Cycling 1:31:13 intensity: (10:57 @1) + (32:34 @2) + (46:09 @3) + (1:33 @4) 35.99 km (23.7 kph) +644m
ahr:115 max:160 shoes: Kona Jake the Snake '14

Ride to Chatswood to get my calves assaulted, then home again.

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