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Training Log Archive: Brooner

In the 7 days ending Aug 22, 2021:

activity # timemileskm+mload
  Running (Mixed)3 5:00:35 26.16(11:29) 42.1(7:08) 1462223.9
  Cycling3 1:13:47 16.7(13.6/h) 26.87(21.9/h) 61039.3
  Running (Road)1 52:50 5.79(9:08) 9.31(5:40) 18033.0
  Total7 7:07:12 48.64(8:47) 78.28(5:27) 2251296.1

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MoTuWeThFrSaSu

Saturday Aug 21, 2021 #

9 AM

Running (Mixed) 2:37:21 intensity: (34 @1) + (6:31 @2) + (1:30:01 @3) + (46:39 @4) + (13:36 @5) 22.83 km (6:54 / km) +793m 5:52 / km
ahr:149 max:180 shoes: Salomon Sense Escape

Glenbrook trails, on a scorcher of a morning, though smokey from local backburning.

From town down to the gorge and up to Tunnel View lookout, a tough wee climb on a surprisingly good track. Out and back to Portal lookout (thankfully the newly tarred section doesn't go all the way past Mt Portal, yet) then singletracks to Euroka and the Nepean and back, before a loop round Red Hands and back to Glenbrook via Jellybean Pool. Hugely tempted for a swim, as I had it to myself and it was baking, but was short on time.

Good flashbacks throughout to the Max Adventure race 5 years ago, with less good flashbacks to the standard cramping which follows my Kayak transitions to running, while trying to climb out from the Nepean.

Thursday Aug 19, 2021 #

7 AM

Running (Mixed) 1:18:08 intensity: (6 @1) + (1:15 @2) + (45:31 @3) + (29:50 @4) + (1:26 @5) 11.44 km (6:50 / km) +359m 5:54 / km
ahr:150 max:172 shoes: Inov8 Trail Talon 275 (blk/blu

Birdwood Gully exploration, following the unmapped trails round the creek, which makes for a rather lovely extension with further options for more by the looks of it, including joining onto Springwood Ridge and all the trails to the north. Lovely way to start the day. 1.31pp/km

Wednesday Aug 18, 2021 #

5 PM

Running (Road) 52:50 intensity: (10 @1) + (17 @2) + (47:34 @3) + (4:49 @4) 9.31 km (5:40 / km) +180m 5:10 / km
ahr:144 max:161 shoes: NB 680V6 (black)

Easy out and back on Yondell and surrounding streets at sunset. 1.95pp/km

Tuesday Aug 17, 2021 #

7 AM

Cycling 43:51 intensity: (24 @1) + (6:17 @2) + (34:03 @3) + (3:07 @4) 16.48 km (22.5 kph) +385m
ahr:136 max:163 shoes: Kona Jake the Snake '14

Easy spin while bread was baking, Faulconbridge Ridge on Grose Road and back.
1 PM

Note

Pfizer Round 1.

Monday Aug 16, 2021 #

12 PM

Cycling warm up/down 14:11 intensity: (12 @1) + (56 @2) + (12:29 @3) + (34 @4) 4.21 km (17.8 kph) +146m
ahr:139 max:156 shoes: Kona Jake the Snake '14

1 PM

Running (Mixed) 1:05:06 intensity: (5:04 @2) + (36:23 @3) + (12:24 @4) + (11:15 @5) 7.84 km (8:18 / km) +310m 6:56 / km
ahr:148 max:186 shoes: Inov8 Trail Talon 275 (black)

Exploring the trails around Adeline Park, north of Faulconbridge. Super nice cruisy mtb singletrack, wider and not as rocky as what's on the ridges near the house and really flowy with some great sections of bare rock. Also took a bigger trail down to Turtle Falls, a really nice waterfall and pool. Would be a nice swim spot, bar the water quality probably.

From the bottom there's a pleasant 2km segment back up the hill, so had a 13min tempo effort on that for a crown. Nice mix of runnable climb and steeper stuff, with an undulating run out at the end, so a good spot for longer hill reps.

Will be back with the MTB next time. 1.4pp/km.
2 PM

Cycling warm up/down 15:45 intensity: (3:20 @1) + (6:34 @2) + (5:48 @3) + (3 @4) 6.18 km (23.5 kph) +78m
ahr:115 max:154 shoes: Kona Jake the Snake '14

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