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Training Log Archive: Brooner

In the 7 days ending Nov 29, 2020:

activity # timemileskm+mload
  Running (Road)5 2:11:49 14.77(8:55) 23.77(5:33) 263143.8
  Running (Mixed)2 1:32:56 7.85(11:50) 12.64(7:21) 16086.2
  Spinning1 30:00 8.7(17.4/h) 14.0(28.0/h)15.4
  S&C1 26:0216.5
  Total7 4:40:47 31.32 50.41 423261.9

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MoTuWeThFrSaSu

Sunday Nov 29, 2020 #

8 AM

Running (Road) 56:25 intensity: (28 @1) + (2:07 @2) + (25:31 @3) + (21:48 @4) + (6:31 @5) 10.07 km (5:36 / km) +138m 5:15 / km
ahr:151 max:184 shoes: Salomon Sonic RA Max

FLAG AtoZ Run 12, and easing up the running. Greek Street to Herberto Lane. Fricking sweaty out. 7.42pp/km.

Foot still a bit niggly after some prodding & manipulation on Friday.

Friday Nov 27, 2020 #

7 AM

Running (Mixed) 48:25 intensity: (2:24 @1) + (8:18 @2) + (37:43 @3) 6.31 km (7:40 / km) +130m 6:57 / km
ahr:124 max:149 shoes: Salomon XR Crossmax 2

Back out to waterfall. 0.79pp/km

Thursday Nov 26, 2020 #

5 PM

Running (Road) 4:50 intensity: (10 @1) + (2:33 @2) + (2:07 @3) 0.9 km (5:24 / km) +7m 5:11 / km
ahr:117 max:124

43.33pp/km

Running (Mixed) 44:31 intensity: (21 @1) + (3:45 @2) + (40:25 @3) 6.33 km (7:02 / km) +30m 6:52 / km
ahr:134 max:149 shoes: Salomon XR Crossmax 2

Waterfall to Uloola, 5 to 9 fastpacking. 0pp/km

Wednesday Nov 25, 2020 #

1 PM

Spinning 30:00 intensity: (10:53 @1) + (17:27 @2) + (1:40 @3) 14.0 km (28.0 kph)
ahr:103 max:135

Tuesday Nov 24, 2020 #

7 AM

Running (Road) warm up/down 14:09 intensity: (8 @1) + (28 @2) + (13:13 @3) + (20 @4) 2.6 km (5:27 / km) +42m 5:03 / km
ahr:137 max:156 shoes: Salomon Sonic RA Max

11.92pp/km

S&C 26:02 intensity: (4:56 @1) + (15:12 @2) + (5:54 @3)
ahr:111 max:139

3 sets
6 PM

Running (Road) 29:09 intensity: (19 @1) + (4:15 @2) + (24:35 @3) 5.2 km (5:36 / km) +42m 5:23 / km
ahr:129 max:144 shoes: Salomon Sonic RA Max

Anzac home, 12.88pp/km

Monday Nov 23, 2020 #

6 PM

Running (Road) 0.0 km
ahr:129 max:145

Garmin 935 wrist HR check, slow to get started but pretty similar throughout.

Running (Road) 27:16 intensity: (45 @1) + (1:25 @2) + (25:06 @3) 5.01 km (5:27 / km) +35m 5:16 / km
ahr:130 max:146 shoes: NB Zante v3 (black)

White creek loop. 6.6pp/km

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