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Training Log Archive: Brooner

In the 7 days ending Sep 13, 2021:

activity # timemileskm+mload
  Running (Mixed)3 3:28:05 16.12(12:55) 25.94(8:01) 832103.2
  Cycling5 2:51:19 27.82(9.7/h) 44.77(15.7/h) 89972.5
  Running (Road)2 48:41 5.59(8:42) 9.0(5:25) 17029.3
  S&C1 17:001.9
  Total11 7:25:05 49.53 79.71 1900206.9

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Monday Sep 13, 2021 #

1 PM

Running (Road) 30:19 intensity: (3:21 @2) + (26:58 @3) 5.77 km (5:15 / km) +89m 4:53 / km
ahr:132 max:153 shoes: Asics Novablast Platinum

Easy lunchtime 30. 1.21pp/km

Sunday Sep 12, 2021 #

11 AM

Cycling 17:11 intensity: (26 @2) + (16:45 @3) 5.41 km (18.9 kph) +162m
ahr:144 max:152 shoes: Kona Jake the Snake '14

12 PM

Running (Mixed) 1:01:54 intensity: (15:57 @1) + (16:03 @2) + (20:09 @3) + (9:45 @4) 7.57 km (8:10 / km) +110m 7:37 / km
ahr:124 max:166 shoes: Mizuno Wave Sky 3

Easy out along Faulconbridge ridge then met Tol and descended to the Grose for a lovely swim, second in two days! 27C so definitely warranted. Great spot too. 1.85pp/km
2 PM

Running (Mixed) 1:14:23 intensity: (19:35 @1) + (22:59 @2) + (17:41 @3) + (14:08 @4) 7.64 km (9:44 / km) +465m 7:28 / km
ahr:121 max:167 shoes: Mizuno Wave Sky 3

Apart from the 350m or so climb back out to the ridge afterwards. Carrying an extra bottle of water to tip over my head at the top was well worthwhile. Easy back to the bike after the climb. 2.62pp/km
3 PM

Cycling 13:58 intensity: (6:16 @1) + (3:47 @2) + (3:55 @3) 5.58 km (24.0 kph) +54m
ahr:102 max:133 shoes: Kona Jake the Snake '14

Saturday Sep 11, 2021 #

9 AM

Running (Mixed) 1:11:48 intensity: (2:10 @1) + (3:57 @2) + (56:05 @3) + (9:36 @4) 10.73 km (6:41 / km) +257m 5:58 / km
ahr:139 max:168 shoes: Mizuno Wave Sky 3

From the Glenbrook visitor centre via the lookouts then out and back through Darks common, explosives reserve and a zig zag in Knapsack and back. Bit more singletrack than planned for the ankle but it was ok. 5.68pp/km
11 AM

Cycling 1:18:44 intensity: (8:24 @1) + (32:37 @2) + (37:13 @3) + (30 @4) 11.41 km (8.7 kph) +231m
ahr:120 max:156 shoes: Orange P7

Dusted off the mtb and went for a slow trawl around Knapsack, should have gone to the oaks as I know what I’m getting there but this was stop start route finding and not the easiest return to mountain biking. Hard work in the heat too and tired quickly.

Friday Sep 10, 2021 #

8 AM

Running (Road) 18:22 intensity: (35 @2) + (13:28 @3) + (4:19 @4) 3.23 km (5:41 / km) +80m 5:04 / km
ahr:146 max:168 shoes: NB 680V6 (black)

Ankle test, seems ok. 6.52pp/km
1 PM

S&C 17:00 intensity: (15:54 @1) + (1:06 @2)
ahr:86 max:117

Two sets minus any jumpy things.

Thursday Sep 9, 2021 #

Note
(sick)

Headachy, which prevented a decent crankle test

Wednesday Sep 8, 2021 #

7 AM

Cycling 28:38 intensity: (51 @1) + (15:01 @2) + (12:44 @3) + (2 @4) 10.09 km (21.1 kph) +185m
ahr:119 max:154 shoes: Kona Jake the Snake '14

Local streets, cut short after my cycle shoe fell apart.

Tuesday Sep 7, 2021 #

7 AM

Cycling 32:48 intensity: (2:21 @1) + (19:54 @2) + (10:33 @3) 12.28 km (22.5 kph) +267m
ahr:114 max:134 shoes: Kona Jake the Snake '14

Grose road spin, sucky new chain skip.

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