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Training Log Archive: Brooner

In the 7 days ending Jan 28:

activity # timemileskm+mload
  Running (Mixed)4 3:36:22 18.28(11:50) 29.43(7:21) 497238.9
  Cycling1 1:55:14 24.84(12.9/h) 39.98(20.8/h) 339101.8
  Orienteering1 46:00 5.29(8:42) 8.51(5:24) 23889.0
  Running (Road)2 43:09 4.68(9:13) 7.54(5:43) 11947.3
  Total8 7:00:45 53.1(7:55) 85.46(4:55) 1193477.0

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FrSaSuMoTuWeTh

Thursday Jan 28 #

8 AM

Running (Road) 14:58 intensity: (23 @1) + (27 @2) + (14:08 @3) 2.54 km (5:53 / km) +47m 5:23 / km
ahr:135 max:148 shoes: NB FF880 (blue)

Heavy legs after last few days. 19.26pp/km

Wednesday Jan 27 #

5 PM

Running (Mixed) warm up/down 22:40 intensity: (1:32 @1) + (2:19 @2) + (17:40 @3) + (1:09 @4) 3.03 km (7:29 / km) +24m 7:12 / km
ahr:134 max:168 shoes: Inov8 Trail Talon 275 (blue)

Long warm up waiting for the MTBers to get started. 3.33pp/km
6 PM

Orienteering 46:00 intensity: (7 @2) + (9 @3) + (5:23 @4) + (40:21 @5) 8.51 km (5:24 / km) +238m 4:45 / km
ahr:178 max:191 shoes: Inov8 Trail Talon 275 (blue)

Super fun blast around the Cascades on loads of little MTB trails I didn't know existed, and I've barely run on any of the firetrail here either. Easily the best area used this season.

Thankfully had chosen a route to minimise the downhill single track which also minimised how much interaction I'd have with the MTB race going on at the same time, and inadvertently picked what seemed to be the best direction to do some of the steep stuff too - some sketchy descents out there in the wet.

Good route and clean execution, just a hesitation before 26 when avoiding bikers, and ran past 15 while reading the description for it, wasn't expecting it on a tree and certainly not that tree. Would have been pissed if that'd cost me points, which another second would have.

7.4pp/km
7 PM

Running (Mixed) warm up/down 8:30 intensity: (5 @1) + (9 @2) + (7:49 @3) + (27 @4) 1.3 km (6:33 / km) +10m 6:19 / km
ahr:140 max:158 shoes: Inov8 Trail Talon 275 (blue)

Short shuffle in the rain. 1.54pp/km

Tuesday Jan 26 #

8 AM

Running (Mixed) 1:38:00 intensity: (32 @1) + (10:42 @2) + (55:03 @3) + (30:03 @4) + (1:40 @5) 12.64 km (7:45 / km) +314m 6:54 / km
ahr:144 max:174 shoes: NB FF880 (blue)

Chilled Spit to Freshwater via Grotto Point, and through the streets in manly to avoid the esplanade crowds. S to M pretty busy, but I don't think I'd have been going much faster given the heat anyway. Freshie was a suitably refreshing swim at the end though. 40.19pp/km

Monday Jan 25 #

10 AM

Running (Mixed) 1:27:12 intensity: (5:03 @1) + (13:19 @2) + (31:17 @3) + (33:41 @4) + (3:52 @5) 12.46 km (7:00 / km) +150m 6:36 / km
ahr:142 max:177 shoes: Salomon Sense Escape

Easy out and backs on Lane cove trails & blue gum from the Epping road oval, nice to run the easy trails that didn't involve much thought and try and refind some running mojo. Was feeling ok with the heat until coming back across the golf course, ended up having a duck in the river at the pins I was so cooked. 1.61pp/km

Saturday Jan 23 #

11 AM

Cycling 1:55:14 intensity: (7:36 @1) + (31:18 @2) + (1:08:10 @3) + (7:37 @4) + (33 @5) 39.98 km (20.8 kph) +339m
ahr:127 max:171

Haggis hunting, down to la perouse and back from Maroubra.
4 PM

Running (Road) 28:11 intensity: (13 @1) + (49 @2) + (16:57 @3) + (10:12 @4) 5.0 km (5:38 / km) +72m 5:16 / km
ahr:148 max:164 shoes: NB FF880 (blue)

To Dulwich hill via small batch 6.8pp/km

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