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Training Log Archive: Brooner

In the 7 days ending Sep 27:

activity # timemileskm+mload
  Running (Mixed)3 5:24:16 25.15(12:54) 40.47(8:01) 979278.8
  Cycling6 4:32:58 61.72(13.6/h) 99.32(21.8/h) 1226219.1
  Running (Road)2 2:26:43 18.04(8:08) 29.03(5:03) 530159.3
  Orienteering1 38:39 5.37(7:12) 8.65(4:28) 21573.0
  Total11 13:02:36 110.28(7:06) 177.47(4:25) 2950730.2

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MoTuWeThFrSaSu

Sunday Sep 27 #

1 PM

Running (Mixed) long 3:58:53 intensity: (52:30 @1) + (1:50:18 @2) + (1:16:00 @3) + (5 @4) 26.54 km (9:00 / km) +790m 7:50 / km
ahr:111 max:154 shoes: Inov8 Trail Talon 250 (grey/re

RNP LSD with Tol from Bundeena to Kirawee, exploring lots of MTB trails after Maianbar then across past Audley. 2.15pp/km

Saturday Sep 26 #

1 PM

Running (Road) 2:05:02 intensity: (17 @1) + (1:45 @2) + (1:38:57 @3) + (23:53 @4) + (10 @5) 24.81 km (5:02 / km) +490m 4:35 / km
ahr:145 max:171 shoes: Salomon Sonic RA Max

FLAG AtoZ Run 10 - Catch up time after a long while away from this project, all the Es & Fs and into the Gs, Edward lane to Gillies Street. 14.6pp/km

Friday Sep 25 #

1 PM

Running (Road) 21:41 intensity: (2 @1) + (41 @2) + (17:53 @3) + (2:48 @4) + (17 @5) 4.21 km (5:09 / km) +40m 4:55 / km
ahr:144 max:170 shoes: NB Vazee Urge (Black)

Library run. 4.76pp/km
6 PM

Cycling 50:19 [3] 17.61 km (21.0 kph) +106m
shoes: Kona Jake the Snake '14

Wednesday Sep 23 #

5 PM

Cycling 35:26 intensity: (2:18 @1) + (11:04 @2) + (21:09 @3) + (55 @4) 12.17 km (20.6 kph) +213m
ahr:125 max:158 shoes: Kona Jake the Snake '14

6 PM

Running (Mixed) warm up/down 5:04 intensity: (1 @1) + (10 @2) + (2:34 @3) + (2:19 @4) 1.03 km (4:56 / km)
ahr:149 max:159 shoes: Salomon Sonic RA Max

Orienteering race 38:39 intensity: (3 @2) + (43 @3) + (7:06 @4) + (30:47 @5) 8.65 km (4:28 / km) +215m 3:59 / km
ahr:174 max:186 shoes: Salomon Sonic RA Max

Putney Moonlight madness, got the lot in what was a straightforward enough loop though lost a minute or so on scrapiness around the circles and overshooting a couple of trails and controls. Good hit out though. 0.81pp/km
7 PM

Cycling warm up/down 38:53 intensity: (59 @1) + (15:44 @2) + (22:10 @3) 14.23 km (22.0 kph) +250m
ahr:123 max:153 shoes: Kona Jake the Snake '14

Tuesday Sep 22 #

6 AM

Cycling 1:33:43 intensity: (1:00:00 @2) + (33:43 @3) 37.31 km (23.9 kph) +407m
shoes: Kona Jake the Snake '14

Woke up early but not quite awake enough to get out to kayaking in time, so headed out on the bike for a lap of Olympic Park. Was enjoying being out on the bike until a truck almost swung into me on concord road.

Monday Sep 21 #

2 PM

Cycling warm up/down 21:28 intensity: (1:55 @1) + (8:15 @2) + (10:39 @3) + (39 @4) 8.05 km (22.5 kph) +116m
ahr:121 max:155 shoes: Kona Jake the Snake '14

3 PM

Running (Mixed) tempo (Fartlek) 1:20:19 intensity: (6 @1) + (3:43 @2) + (28:10 @3) + (25:02 @4) + (23:18 @5) 12.91 km (6:13 / km) +189m 5:48 / km
ahr:156 max:185 shoes: Inov8 Trail Talon 250 (grey/re

Planned to do long reps but legs were weary, so did a fartlek effort instead around the wolli creek trails, probably better than reps as was disrupted by overgrown bits of trail and my inability to stay on the main track at times. Super sweaty out there. 1.63pp/km
4 PM

Cycling 33:09 intensity: (1:11 @1) + (30:22 @2) + (1:36 @3) 9.96 km (18.0 kph) +135m
ahr:108 max:132 shoes: Kona Jake the Snake '14

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