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Training Log Archive: Brooner

In the 7 days ending Sep 26, 2021:

activity # timemileskm+mload
  Running (Road)5 3:53:01 27.53(8:28) 44.31(5:16) 1288176.6
  adventuring1 2:37:02 11.23(13:59) 18.07(8:41) 67887.1
  Running (Mixed)2 2:06:18 14.0(9:01) 22.53(5:36) 511107.5
  S&C2 44:2313.8
  Cycling1 41:52 10.0(14.3/h) 16.1(23.1/h) 31919.8
  Total10 10:02:36 62.77 101.01 2795404.8
averages - sleep:7.2

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MoTuWeThFrSaSu

Sunday Sep 26, 2021 #

1 PM

Running (Road) tempo 1:53:15 intensity: (10:10 @2) + (48:46 @3) + (11:22 @4) + (42:57 @5) 21.48 km (5:16 / km) +826m 4:25 / km
ahr:146 max:183 slept:8.0 shoes: Salomon S-Lab Sense 6

Kedumba TT from the campsite to QVH to test the fitness. Steady on the way down from QVH, then the return is 10km with over 700m climb back up, taking around 53 mins. Giving 5th place, less than 2 mins down, on a stacked segment mainly full of people racing the Kedumba half marathon.

This was far better than expected, given lack of specific speed or hill sessions, but the incidental climbing on every run around here clearly helps. Felt pretty comfortable, so a good marker as I move to start putting a bit more quality & structure into the weekly mix. Shame the weather is unlikely to be as good for other attempts over the next 6 months, lovely and cool under 8C. 0.69pp/km

Saturday Sep 25, 2021 #

7 AM

adventuring 2:37:02 intensity: (41:07 @2) + (1:38:40 @3) + (17:15 @4) 18.07 km (8:41 / km) +678m 7:19 / km
ahr:131 max:168 slept:6.5 shoes: Inov-8 Race Ultra 290 (red)

Bit of easy exploratory running with a slow bush bash following a trod in the middle. Good trail down past Peggy’s pool, reducing in quality towards Meeks Waterfall, then a very slow taped route down to turtle falls. Up to Adeline reserve for some lovely single track then back across the valley to Grose road and home via some new singletrack under Tom Hunter park. Bit light on fuel and liquid, expecting a quicker outing, but good fun. 1.39pp/km

Friday Sep 24, 2021 #

7 AM

Cycling 41:52 intensity: (20 @1) + (17:09 @2) + (24:23 @3) 16.1 km (23.1 kph) +319m
ahr:119 max:153 slept:8.0 shoes: Kona Jake the Snake '14

1 PM

Running (Road) warm up/down 10:07 intensity: (14 @2) + (8:44 @3) + (1:09 @4) 1.68 km (6:02 / km) +44m 5:20 / km
ahr:145 max:162 shoes: Asics Novablast Platinum

S&C 21:41 intensity: (4:22 @1) + (11:19 @2) + (6:00 @3)
ahr:112 max:150

Two sets.

Thursday Sep 23, 2021 #

5 PM

Running (Mixed) intervals 1:04:47 intensity: (16 @1) + (1:51 @2) + (38:44 @3) + (16:10 @4) + (7:46 @5) 12.5 km (5:11 / km) +196m 4:48 / km
ahr:149 max:184 slept:7.5 shoes: Mizuno Waveknit 3 (navy)

Frustrating and tiring workday meant dragging myself out in the last of the daylight was a bit of a struggle. Had hoped to reintroduce some speedwork at the track, but stomach wasn't feeling too great and I wasn't sure my guts would survive any serious effort, so scaled back expectations and ended up with an easier session just trying to move through the gears a little.

Two sets of 3 progressive 400m laps followed by a recovery lap. Actually went ok, and threw in a decent tempo on the return home along the highway too. Clockwise laps seem to be longer than the AC laps for some reason…2.16pp/km

Wednesday Sep 22, 2021 #

5 AM

Running (Road) 57:38 intensity: (2:49 @2) + (53:14 @3) + (1:35 @4) 11.29 km (5:06 / km) +215m 4:40 / km
ahr:136 max:157 slept:6.5 shoes: NB 680V6 (black)

Woke early, and combined with vaxxed privileges headed out to find some BMMC company for the first time. Good to chat to some folk, run a bit swifter than the usual solo plod, and meet some fellow rogainers too. The early hour wasn't welcomed later, but really good to meet some folk up here. 0.88pp/km

Tuesday Sep 21, 2021 #

7 AM

Running (Road) 41:46 intensity: (44 @1) + (9 @2) + (32:28 @3) + (8:25 @4) 8.06 km (5:11 / km) +155m 4:44 / km
ahr:144 max:165 slept:6.5 shoes: Mizuno Waveknit 3 (navy)

Easy Yondell, with an attempted cadence pick up on the return, to little effect. 1.25pp/km
12 PM

Running (Road) warm up/down 10:15 intensity: (11 @1) + (17 @2) + (9:00 @3) + (47 @4) 1.8 km (5:42 / km) +47m 5:02 / km
ahr:145 max:157 shoes: NB 680V6 (black)

1 PM

S&C 22:42 intensity: (10:28 @1) + (6:45 @2) + (5:29 @3)
ahr:104 max:146

Two sets.

Monday Sep 20, 2021 #

3 PM

Running (Mixed) tempo 1:01:31 intensity: (23 @1) + (1:10 @2) + (21:59 @3) + (17:02 @4) + (20:57 @5) 10.04 km (6:08 / km) +315m 5:18 / km
ahr:157 max:185 slept:7.5 shoes: Inov8 Trail Talon 275 (black)

Knapsack MTB trails while quiet on a Monday afternoon, couldn't get to my planned hill climb due to recent backburning so made up a bit of a fartlek/intervals session instead, roughly 4 x 5mins on/5 off with the efforts taking in a gradual climb, big climb, meandering mtb trails and then flat/downhill firetrail. 3.7pp/km

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