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Training Log Archive: Brooner

In the 7 days ending Feb 14:

activity # timemileskm+mload
  Running (Mixed)6 9:15:00 44.81(12:23) 72.12(7:42) 1908550.5
  Kayaking1 1:21:19 4.25(19:08) 6.84(11:53)24.4
  S&C2 47:3527.3
  Running (Road)3 23:52 2.59(9:12) 4.17(5:43) 13923.0
  Total11 11:47:46 51.66 83.13 2047625.2

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MoTuWeThFrSaSu

Sunday Feb 14 #

9 AM

Running (Mixed) long (Tempo) 4:40:02 intensity: (28:56 @1) + (54:55 @2) + (1:37:56 @3) + (57:37 @4) + (40:38 @5) 30.6 km (9:09 / km) +1300m 7:33 / km
ahr:137 max:181 shoes: Salomon Ultra/Pro (red)

Good bang for buck added into my long run with tempo sections and vert. Easy 110mins out to Mt Hay with Tol (rubbish summit, great approach), then tempo on the fire trail between the car park and the van. 2km recovery up to Flat Top and back to the van to refuel, then tempo singletrack to Lockleys. Descent to Blue Gum and then a reasonable effort back up the Lockleys climb, before a bit of a slog back to the van feeling pretty stuffed.

Probably didn't eat/drink enough, no fuel until 2 hours, then only a couple of bars and a banana. Only drank about 2.5l, and it was pretty toasty & exposed throughout, particularly on the climb, so I was rather dehydrated afterwards.

Only a minute down on my best Lockleys times, when I was very vert trained, so happy with that with 25km already in the legs. Great to be back on that climb, and beaut views over the Grose throughout, top day out.

1.34pp/km

Saturday Feb 13 #

9 AM

Running (Road) 9:41 intensity: (11 @1) + (37 @2) + (8:53 @3) 1.7 km (5:41 / km) +29m 5:14 / km
ahr:131 max:147 shoes: Inov8 Trail Talon 275 (blue)

Milk run in the rain. 0.58pp/km
2 PM

Running (Mixed) 1:01:10 intensity: (1:15 @1) + (6:13 @2) + (53:42 @3) 8.94 km (6:50 / km) +146m 6:19 / km
ahr:129 max:153 shoes: Inov8 Trail Talon 275 (blue)

Easy blue gum swamp splash with Tol. 0.11pp/km

Friday Feb 12 #

8 AM

Running (Road) warm up/down 5:41 intensity: (6 @1) + (30 @2) + (5:05 @3) 1.03 km (5:31 / km) +66m 4:11 / km
ahr:130 max:146 shoes: NB Zante v3 (black)

S&C 22:30 intensity: (1:30 @1) + (14:07 @2) + (6:53 @3)
ahr:114 max:136

3 full sets

Wednesday Feb 10 #

5 PM

Running (Mixed) long 1:23:08 intensity: (1:14 @1) + (2:11 @2) + (51:58 @3) + (25:49 @4) + (1:56 @5) 15.34 km (5:25 / km) +224m 5:03 / km
ahr:147 max:175 shoes: Asics Novablast Platinum

Work to Coogee for a swim and fish & chips, via a meander in centennial. 13.37pp/km

Tuesday Feb 9 #

5 AM

Running (Road) warm up/down 8:30 intensity: (13 @1) + (9 @2) + (8:08 @3) 1.44 km (5:54 / km) +45m 5:06 / km
ahr:132 max:144 shoes: NB Zante v3 (black)

2.78pp/km
6 AM

Kayaking 1:21:19 [1] 6.84 km (11:53 / km)
ahr:79 max:95

7 AM

Running (Mixed) warm up/down 7:03 intensity: (8 @1) + (12 @2) + (6:43 @3) 1.23 km (5:43 / km) +22m 5:15 / km
ahr:129 max:143 shoes: NB Zante v3 (black)

18.69pp/km
8 AM

S&C 25:05 intensity: (15:57 @1) + (6:05 @2) + (3:03 @3)
ahr:99 max:145

3 full sets
6 PM

Running (Mixed) 18:11 intensity: (1:20 @1) + (6:28 @2) + (10:23 @3) 2.87 km (6:21 / km) +26m 6:04 / km
ahr:117 max:132 shoes: NB Zante v3 (black)

7.96pp/km

Monday Feb 8 #

1 PM

Running (Mixed) 1:45:26 intensity: (18:59 @1) + (1:01:18 @2) + (25:09 @3) 13.14 km (8:01 / km) +189m 7:29 / km
ahr:108 max:140 shoes: NB FF880 (blue)

Easy recovery run with Tol on the trails around round Malabar headland, then out to little bay and back along the golf course. Good dip afterwards. 2.36pp/km

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