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Training Log Archive: Brooner

In the 7 days ending Oct 31:

activity # timemileskm+mload
  Running (Mixed)3 4:27:57 28.58(9:23) 45.99(5:50) 1157315.6
  Running (Road)4 2:55:16 20.73(8:27) 33.36(5:15) 614243.0
  S&C2 25:0013.5
  Total7 7:48:13 49.31 79.35 1771572.2
averages - sleep:7.2

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MoTuWeThFrSaSu

Sunday Oct 31 #

8 AM

Running (Mixed) long 2:23:15 intensity: (48 @1) + (8:22 @2) + (1:47:38 @3) + (26:27 @4) 25.26 km (5:40 / km) +611m 5:04 / km
ahr:142 max:165 slept:8.0 shoes: Inov8 Trail Talon 275 (black)

Long steady trails with a few climbs thrown in. Easy from the gate to Faulco point and then a bit quicker coming back, before heading down to Linden creek and back from the Helipad. Back along Grose road then across the valley to Adeline park and home from there on the streets.

Was pretty tired after the climb up from Linden creek but picked up again towards the end.

Faulco ridge was reasonably quiet, streets home were busy. 1.5pp/km

Saturday Oct 30 #

10 AM

Running (Mixed) 1:35:21 intensity: (22 @1) + (3:59 @2) + (55:48 @3) + (19:07 @4) + (16:05 @5) 15.51 km (6:09 / km) +469m 5:20 / km
ahr:149 max:184 slept:7.5 shoes: Mizuno Wave Sky 3

Birdwood Gully trails, warm up then steady effort out to the school and back to the waterfall before ~30 mins tempo back to Boland Avenue. Then a wee warm down explore climbing up to Lomatta park and back to town.

Absolutely love these trails for this sort of session, slightly technical but not slowing you down too much. These local trails are absolutely deserted now, town however is heaving. 1.42pp/km

After only 200km the grip on these shoes are coming away from the sole at the front, which is pretty shitty durability.

Friday Oct 29 #

8 AM

Running (Road) 16:06 intensity: (1:50 @1) + (27 @2) + (13:49 @3) 2.57 km (6:16 / km) +71m 5:31 / km
ahr:132 max:148 slept:6.5 shoes: Mizuno Wave Sky 3

Easy shake out, but enough to see strength wasn’t going to be a good idea. 0pp/km

Thursday Oct 28 #

6 PM

Running (Road) intervals 1:11:43 intensity: (56 @1) + (1:24 @2) + (28:34 @3) + (14:57 @4) + (25:52 @5) 14.04 km (5:06 / km) +208m 4:45 / km
ahr:156 max:185 slept:7.0 shoes: Mizuno Waveknit 3 (navy)

Shitty day at work and struggling to get out the door in the last of the light, but forced myself out with headphones and evil empire for company and churned out a session. Turned into a reasonable 3 x 8/3 and a consistent 2km per rep.

Glad to get this done, left hip tightening a bit on the warm down.

0.78pp/km

Wednesday Oct 27 #

5 AM

Running (Road) tempo 56:42 intensity: (2:04 @2) + (33:58 @3) + (18:32 @4) + (2:08 @5) 11.31 km (5:01 / km) +217m 4:35 / km
ahr:148 max:177 slept:7.0 shoes: NB FF880 (blue)

BMMC Springwood Streets. As per usual with Wednesday’s early start was awake a few times through the night, and while I’m usually awake before the alarm for this it wasn’t the case today - only just made the 5:45 start with the 5:30 alarm.

Had intended to extend this to 90 mins today, but the late start put pay to that, at least the increased pace in the second half made it count. Good crowd again this week made for a decent hit out. 1.5pp/km

Tuesday Oct 26 #

7 AM

Running (Road) 30:45 intensity: (48 @1) + (2:29 @2) + (27:20 @3) + (8 @4) 5.44 km (5:39 / km) +119m 5:06 / km
ahr:131 max:154

Easy 30, Hospital lap. 2.39pp/km

S&C 5:00 [1]

Unweighted bridge was ok this morning, plus the hopping.

Monday Oct 25 #

6 PM

Running (Mixed) warm up/down 29:21 intensity: (9 @1) + (3:31 @2) + (25:41 @3) 5.22 km (5:37 / km) +77m 5:14 / km
ahr:131 max:151 shoes: NB 680V6 (black)

1.34pp/km

S&C 20:00 [2]

2 sets, but skipped the hopping after struggling with the weighted bridge, legs maybe still fatigued from the weekend/standing desk most of the day, need to figure out how to schedule these sessions best.

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