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Training Log Archive: Brooner

In the 7 days ending Nov 28:

activity # timemileskm+mload
  Running (Mixed)3 3:48:26 22.68(10:04) 36.5(6:16) 1252315.5
  Running (Road)2 3:15:14 22.51(8:40) 36.22(5:23) 765225.3
  Cycling2 22:05 4.96(13.5/h) 7.99(21.7/h) 16515.8
  Total6 7:25:45 50.15(8:53) 80.71(5:31) 2181556.7
averages - sleep:6.3

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Sunday Nov 28 #

5 PM

Cycling warm up/down 10:02 intensity: (2:57 @1) + (3:49 @2) + (3:16 @3) 3.96 km (23.7 kph) +83m
ahr:110 max:145 shoes: Kona Jake the Snake '14

Running (Mixed) hills 1:02:11 intensity: (7 @1) + (3:50 @2) + (38:13 @3) + (5:52 @4) + (14:09 @5) 7.03 km (8:50 / km) +440m 6:44 / km
ahr:144 max:181 shoes: Inov-8 Trailroc G280 (grey/red

Martin’s Lookout to Bunyan lookout return, gently gently starting on the vert chasing. Wasn’t pushing too hard but times held up well. Seconds off the Bunyan KOM. 1.43pp/km
6 PM

Cycling warm up/down 12:03 intensity: (1:52 @1) + (3:28 @2) + (6:43 @3) 4.02 km (20.0 kph) +81m
ahr:118 max:143 shoes: Kona Jake the Snake '14

Saturday Nov 27 #

8 AM

Running (Road) long 1:52:52 intensity: (1:41:21 @3) + (11:31 @4) 21.7 km (5:12 / km) +459m 4:42 / km
ahr:144 max:165 shoes: NB 680V6 (black)

Easy long run ticking off all the local streets west of home and south of the railway in one swoop. A handful of 30s efforts after 90 mins. Decent enough cruise and managed not to get too wet after the first 15 mins. 0.69pp/km

Thursday Nov 25 #

6 PM

Running (Mixed) intervals 1:14:15 intensity: (1:29 @1) + (4:29 @2) + (40:14 @3) + (4:30 @4) + (23:33 @5) 13.43 km (5:32 / km) +275m 5:01 / km
ahr:151 max:192 shoes: Inov-8 Trailroc 255

Very soggy splash of a sesh on Yondell ridge, jog out to the end then 3 (~8 min) reps out and back on a 10 min cycle, increasingly heavy downpours and struggled badly on the last one but good blast all the same. Explored the shooting range afterwards which has some cool lookouts. 0.28pp/km

Wednesday Nov 24 #

5 AM

Running (Road) 1:22:22 intensity: (46 @1) + (1:37 @2) + (1:00:23 @3) + (9:08 @4) + (10:28 @5) 14.52 km (5:40 / km) +305m 5:08 / km
ahr:143 max:183 slept:5.0 shoes: NB 680V6 (black)

Easy running with Mel, with 5*2 minute hills and 4*1 min surges thrown in, good to mix things up a little. 0.28pp/km

Monday Nov 22 #

7 AM

Running (Mixed) 1:32:00 intensity: (15 @1) + (1:05 @2) + (1:07:30 @3) + (23:10 @4) 16.04 km (5:44 / km) +536m 4:55 / km
ahr:145 max:167 slept:7.5 shoes: Inov-8 Trailroc 255

Easy out and back excursion to Grose Head south, avoiding Blue gum leeches on the return. Legs feeling better for some easy days and lovely to get out in cooler weather. 0.25pp/km

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