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Training Log Archive: Brooner

In the 7 days ending Jan 31:

activity # timemileskm+mload
  Running (Mixed)5 6:30:52 31.86(12:16) 51.27(7:37) 1048397.8
  Running (Road)4 1:39:16 11.06(8:58) 17.8(5:35) 27496.3
  Cycling2 1:03:52 11.99(11.3/h) 19.3(18.1/h) 26944.8
  Orienteering1 46:00 5.29(8:42) 8.51(5:24) 23889.0
  S&C1 18:4410.8
  Total12 10:18:44 60.2 96.88 1829638.8

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MoTuWeThFrSaSu

Sunday Jan 31 #

7 AM

Running (Mixed) 2:54:30 intensity: (5:19 @1) + (29:50 @2) + (2:19:14 @3) + (7 @4) 21.84 km (7:59 / km) +551m 7:06 / km
ahr:129 max:154 shoes: Inov8 Trail Talon 275 (black)

Good cruisy looping round Garrigal National Park with Bart & Mounty. Out along slipery dip, down deep creek, back up onto the ridge on the mountain bike trails then across to five mile creek, up to the bmx track for a Mounty vs Bart showdown, then back to the cars along the mtb trails. Slightly damp conditions a great change from last weekend, but sweaty & leechy instead. Good conditions to not see many mountain bikers, so many unmapped trails to explore. 1.33pp/km

Saturday Jan 30 #

11 AM

Running (Road) 52:27 intensity: (21 @1) + (1:17 @2) + (42:58 @3) + (7:51 @4) 9.84 km (5:20 / km) +144m 4:58 / km
ahr:144 max:165 shoes: Asics Novablast Platinum

FLAG AtoZ run 14 - Junction street to Leichhardt Street, lazy local loping, 10.51pp/km.
4 PM

Cycling 32:05 intensity: (2:39 @1) + (13:44 @2) + (15:42 @3) 10.52 km (19.7 kph) +152m
ahr:118 max:148

9 PM

Cycling 31:47 intensity: (8:37 @1) + (14:38 @2) + (8:11 @3) + (21 @4) 8.78 km (16.6 kph) +118m
ahr:109 max:157

Friday Jan 29 #

8 AM

Running (Road) 14:08 intensity: (10 @1) + (31 @2) + (13:27 @3) 2.42 km (5:51 / km) +48m 5:20 / km
ahr:135 max:148 shoes: Mizuno Waveknit 3 (navy)

7.1pp/km

S&C 18:44 intensity: (7:25 @1) + (6:46 @2) + (4:33 @3)
ahr:105 max:145

2 sets, reduced hopping and static split squats, need to get back into this though.
6 PM

Running (Road) 17:43 intensity: (4:29 @1) + (5:34 @2) + (7:40 @3) 3.01 km (5:53 / km) +36m 5:34 / km
ahr:110 max:136

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

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