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Training Log Archive: Brooner

In the 7 days ending Jan 26, 2015:

	activity	#	time	miles		km		+m				load
	Cycling	5	3:01:06	47.53	(15.7/h)	76.5	(25.3/h)	885				267.0
	Running (Mixed)	3	2:40:05	14.29	(11:12)	23.0	(6:58)	755				269.8
	S&C	6	1:30:00									80.0
	Orienteering	1	16:58	2.24	(7:35)	3.6	(4:43)	40	14 /	18c	77%	37.3
	Running (Road)	1	12:00	1.37	(8:47)	2.2	(5:27)	30				16.8
	Swimming	1	10:00									8.0
	Total	12	7:50:09	65.43		105.3		1710	14 /	18c	77%	678.9
averages - sleep:7.5

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Monday Jan 26, 2015 #

12 PM

Cycling warm up/down 18:00 [3] 6.9 km (23.0 kph) +70m
ahr:123 max:152 slept:7.5 shoes: Kona Jake the Snake '14

Over to Centennial in the rain.

Cycling 33:36 [4] 18.9 km (33.7 kph) +125m
ahr:152 max:171 shoes: Kona Jake the Snake '14

5 progressively quicker laps in Centennial, smashed the last one trying to drop a guy on my wheel and only just managed it on the final small rise. Pretty miserable weather out and lots of idiots walking blindly across the roads meant I couldn't really be bothered doing much more, plus not feeling entirely comfortable on the bike.

Cycling warm up/down 16:00 [3] 6.7 km (25.1 kph) +60m
ahr:116 max:169 shoes: Kona Jake the Snake '14

Lap of the park, checked out the slippery dip (good weather for it at least, still tons of folk in their swimmers and big queues!) then over to the KB for some post ride beers.

3 PM

Cycling warm up/down 7:30 [3] 2.4 km (19.2 kph) +30m
ahr:113 max:139 shoes: Kona Jake the Snake '14

Sunday Jan 25, 2015 #

Event: Sydney Sprint Series #2

6 PM

S&C 10:00 [1]
slept:7.5

Running (Mixed) warm up/down 10:00 [3] 1.5 km (6:40 / km) +10m 6:27 / km
ahr:141 max:170 shoes: Inov-8 Road-X 233

Orienteering race 16:58 [5] *** 3.6 km (4:43 / km) +40m 4:28 / km
ahr:186 max:196 spiked:14/18c (injured) shoes: Inov-8 Road-X 233

Calf still not up to running quickly, so felt sluggish and uncomfortable from the off, ankle well strapped and didn't cause any problems though. Not feeling particularly switched on with the nav either - not planning ahead and tended to be picking the second best option most of the time, hopefully just need to get back into practice.

Hesitant in circle at 2, 3 felt a long way east but marginal, and definitely lost time on 4 & 5 (took north routes, 5s each), 7 I went to try and go through the gap in the building in the middle of the leg from the south (avoiding steps, probably unnecessary) but was met by a door (under the canopy), so went even further south, lost 15s. (Went back later, was open, just wasn't expecting it).

Less than optimum route to 10 then lost time (10s) in the circle and same again to 11, went up and down stairs needlessly and didn't really picture it (5s). 12 felt a long way round (west) but then left in wrong direction for 13 (5s). Fine from there to the finish, reeling in Greg, and grateful for English descriptions for 16.

Running (Mixed) warm up/down 15:00 [3] 1.9 km (7:54 / km) +25m 7:24 / km
ahr:134 max:165 shoes: Inov-8 Road-X 233

7 PM

Cycling 46:00 [3] 17.5 km (22.8 kph) +250m
ahr:123 max:150 shoes: Kona Jake the Snake '14

Pretty tough cycle home, wind in my face the length of Victoria road, getting over the bridges was hard going, even going down them!

Sprint - Splits

Saturday Jan 24, 2015 #

7 AM

Running (Mixed) long 1:54:05 [4] 15.6 km (7:19 / km) +690m 5:59 / km
ahr:165 max:185 slept:6.0 (injured) shoes: Inov-8 Trailroc 255

Berowra to Cowan with the lads (& Jono's dogs), last bit of the GNW up to Brooklyn that I've not done. Great technical trail with some tough climbs, took these pretty carefully as my calf wasn't too keen. Despite the early start the temp and moreso the humidity was brutal, and I was getting through my water quickly.

Things started going awry up the top of the second climb, both James & Mounty got stung by something, so I trotted on ahead at an easy pace waiting for them to catch me, but took a wrong turn along the ridge rather than dropping down through the rocks and went quite a while before realising I had gone wrong, so had to retrace my steps before finding them all waiting at the foot of the last big climb to Cowan.

Got up that ok, but on the singletrack towards Cowan went over my right ankle again which took a while to walk off, so knew I wasn't going to make Brooklyn. Was then gutted to find the store at Cowan was closed, so no much needed coke and icy pole to finish!

10 AM

Swimming 10:00 [1]

Took the train to Brooklyn so I could at least have a swim and fish & chips, the fish was bit of a disappointment.

S&C 10:00 [1]

4 PM

Note
slept:2.0

Feeling terrible by the time I got home, headache & nauseous, not sure if it was lack of electrolytes in my drinking, or the decidedly dodgy tasting water from Hawkesbury train station, but took a long time to shake off even after a couple of hours napping.

Friday Jan 23, 2015 #

1 PM

Running (Road) warm up/down 12:00 [3] 2.2 km (5:27 / km) +30m 5:06 / km
shoes: Inov-8 Road-X 255

S&C 10:00 [1]

Stretches + roller

S&C (Gym) 20:00 [2]

Thursday Jan 22, 2015 #

1 PM

Running (Mixed) 21:00 [3] 4.0 km (5:15 / km) +30m 5:04 / km
ahr:138 max:162 slept:7.0 shoes: Vivobarefoot Evo II

It was apparently taps aff weather in St Leonards park today, didn't see that on lunchtime runs in London (men aside). Calf still niggly.

C • I note how you added the me... 2

S&C 10:00 [1]

Wednesday Jan 21, 2015 #

Event: Sydney Summer Series #17 - Artarmon

8 AM

Cycling 30:00 [3] 12.0 km (24.0 kph) +200m
slept:7.0 shoes: Kona Jake the Snake '14

1 PM

S&C (Gym) 20:00 [2]

10 PM

S&C 10:00 [1]

Need to get back on top of this, need to make time. Got the roller out too.

Calf still niggly and didn't have kit so skipped street o, shame as I work on the map but glad I missed the frustration factor involved by the sounds of things.

Tuesday Jan 20, 2015 #

6 PM

Cycling 30:00 [3] 12.1 km (24.2 kph) +150m
slept:8.0

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