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Training Log Archive: Brooner

In the 7 days ending Oct 11:

activity # timemileskm+mload
  adventuring1 5:47:08 10.88(31:55) 17.5(19:50) 687143.1
  Orienteering3 2:19:48 11.78(11:52) 18.95(7:23) 632210.3
  Running (Road)4 1:55:09 13.48(8:32) 21.7(5:18) 371119.7
  Kayaking1 1:14:07 4.0(18:33) 6.43(11:32)44.5
  Running (Mixed)4 44:33 3.45(12:54) 5.56(8:01) 5840.7
  Total12 12:00:45 43.58(16:32) 70.14(10:17) 1749558.3

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Sunday Oct 11 #

10 AM

Running (Mixed) warm up/down 7:58 intensity: (22 @1) + (1:29 @2) + (5:41 @3) + (26 @4) 1.1 km (7:15 / km) +20m 6:39 / km
ahr:133 max:157 shoes: Inov-8 X-Talon 190

11 AM

Orienteering race 55:29 intensity: (7 @1) + (8 @2) + (6:08 @3) + (11:33 @4) + (37:33 @5) 7.2 km (7:42 / km) +292m 6:24 / km
ahr:171 max:189 shoes: Inov-8 X-Talon 190

Mt Sugarloaf Geography racing
Very rusty and scrappy, particularly round the first loop, wasn't looking at the compass or concentrating very much.

Fastest on the long leg with the very long road route back via assembly but this could have been optimized further by staying lower for longer. Won or was top 3 on quite a few splits, but huge time losses on others, and for good measure I missed a couple of controls 2/3rds through - eedjit, map folded over a bit of a pivot so went to the last control of the 14-15-16 instead of 14.

Great course and super fun to be finding flags in the bush again, though feet are battered by it - left arch hurting and smashed my big toe on a rock, wrong shoes for this sort of terrain. 1.94pp/km
12 PM

Running (Mixed) warm up/down 19:16 intensity: (13:22 @2) + (5:54 @3) 1.89 km (10:11 / km) +12m 9:52 / km
ahr:102 max:147 shoes: Inov-8 X-Talon 190

1 PM

Orienteering 39:14 intensity: (12:23 @1) + (21:15 @2) + (5:36 @3) 2.25 km (17:28 / km) +98m 14:21 / km
ahr:103 max:148 shoes: Inov8 Trail Talon 275 (blue)

Round the first loop again and a couple of other controls with Tol.

Saturday Oct 10 #

8 AM

Running (Road) 1:20:33 intensity: (3:05 @2) + (1:03:52 @3) + (13:36 @4) 15.12 km (5:20 / km) +264m 4:54 / km
ahr:141 max:165 shoes: Salomon Sonic RA Max

FLAG AtoZ Run 11, Glebe Lane to Gray Street. Wasn't really feeling it today so bailed at an appropriate place close to home. 14.64 pp/km

Wednesday Oct 7 #

6 PM

Running (Mixed) warm up/down 6:13 intensity: (1 @1) + (8 @2) + (2:00 @3) + (4:04 @4) 1.27 km (4:54 / km) +13m 4:40 / km
ahr:152 max:168 shoes: Inov-8 Race Ultra 290 (red)

Rushed warm-up to maximise light on the course. 2.36pp/km

Orienteering race 45:05 intensity: (3 @2) + (12 @3) + (39 @4) + (44:11 @5) 9.5 km (4:45 / km) +243m 4:12 / km
ahr:184 max:194 shoes: Inov-8 Race Ultra 290 (red)

West Pymble Summer Series

Great course a touch beyond clearable, and with plenty of thought involved to maximise the score. Had a good plan and would have pulled off 580 dropping just 17 if I hadn't made a few stupid overshoots (8, 16, 21) due to rustiness early on, fatigue at the end. As it was I finished up also skipping 9, and being 5s late finishing in the last of the dusk light. 2.42pp/km
7 PM

Running (Mixed) warm up/down 11:06 intensity: (8 @1) + (14 @2) + (10:06 @3) + (38 @4) 1.3 km (8:32 / km) +13m 8:08 / km
ahr:136 max:162 shoes: Inov-8 Race Ultra 290 (red)

1.54pp/km

Tuesday Oct 6 #

5 AM

Running (Road) 7:11 [3] 1.45 km (4:57 / km) +46m 4:17 / km
shoes: Salomon Sonic RA Max

4.83pp/km
6 AM

Kayaking 1:14:07 [2] 6.43 km (11:32 / km)

8 AM

Running (Road) 12:24 [3] 2.32 km (5:21 / km) +23m 5:06 / km
shoes: Salomon Sonic RA Max

14.78pp/km
6 PM

Running (Road) 15:01 intensity: (1:03 @1) + (1:34 @2) + (11:41 @3) + (43 @4) 2.81 km (5:21 / km) +38m 5:00 / km
ahr:131 max:163 shoes: Salomon Sonic RA Max

12.14pp/km

Monday Oct 5 #

9 AM

adventuring 5:47:08 intensity: (4:00:00 @1) + (1:30:00 @2) + (17:08 @3) 17.5 km (19:50 / km) +687m 16:35 / km
shoes: Inov-8 Race Ultra 290 (red)

Pantoneys Crown to Cape Horn via Baal Bone point.

Slow start with the down climb off Pantoneys, almost an hour to go a km! Then a pleasant descent and climb up the spur to Baal Bone point for elevenses, then along the escarpment to Baal Bone Gap for lunch. Toasty firetrail from there round to Cape Horn and a small descent on the tape, before another scree filled descent back to the car. 0.17pp/km, a group of three headed to BBP.

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