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Training Log Archive: Brooner

In the 7 days ending Jun 21, 2015:

	activity	#	time	miles		km		+m				load
	Running (Mixed)	7	1:39:05	11.37	(8:43)	18.3	(5:25)	170				137.5
	Cycling	1	1:00:00	14.91	(14.9/h)	24.0	(24.0/h)	380				84.0
	S&C	1	55:00									44.0
	Orienteering	1	42:21	4.35	(9:44)	7.0	(6:03)	130	10 /	12c	83%	93.2
	Total	9	4:16:26	30.63		49.3		680	10 /	12c	83%	358.7
averages - sleep:7.8

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Sunday Jun 21, 2015 #

Event: Sydney MetrO League 4 - Cataract Scout Camp

7 AM

Running (Mixed) warm up/down 10:00 [3] 1.7 km (5:53 / km) +40m 5:16 / km
ahr:144 max:166 slept:6.5 shoes: Inov-8 Road-X 255 (blue)

Into the city.

10 AM

Running (Mixed) warm up/down 8:00 [3] 1.4 km (5:43 / km) +10m 5:31 / km
ahr:138 max:159 shoes: Inov-8 Oroc 280

Orienteering race 42:21 [5] ** 7.0 km (6:03 / km) +130m 5:32 / km
ahr:175 max:189 spiked:10/12c shoes: Inov-8 Oroc 280

Two big stuff ups, head wasn't really in the game today and was thinking more about running, or inability to - felt like even harder work than previous week but calf wasn't as big a problem until long stretches of hard running.

Small misses in the circle on 1 & 3 (both only about 5s, but still surprised by fastest splits), caught sight of Duncan at 2 and reeled him in before 3. Went slightly cross country through the bush to cut the corner on 4 as the track running was painful, so expected to see him again there but didn't - however I did at the next control having stuffed up 5, somehow missing the track to it and taking another (winding up to the west of it according to GPS). Next big mess was 8 when I ended up on the northern track and had to bush bash through. Surprised with fastest split to 11, given I wasn't strong up the hill on the straight line route.

11 AM

Running (Mixed) warm up/down 10:25 [3] 1.8 km (5:47 / km) +20m 5:29 / km
ahr:151 max:181 shoes: Inov-8 Road-X 255 (blue)

Easy jogging with Andy, but HR & pace spike when chased by a dog!

Division 1 - Splits

Saturday Jun 20, 2015 #

2 PM

Running (Mixed) 24:00 [3] 5.0 km (4:48 / km) +20m 4:42 / km
ahr:153 max:169 slept:10.0 shoes: Inov-8 Road-X 255 (blue)

Some easy laps of the park to loosen off the calf.

Thursday Jun 18, 2015 #

1 PM

Running (Mixed) 25:00 [3] 4.5 km (5:33 / km) +60m 5:12 / km
slept:7.0 shoes: Inov-8 Road-X 255

Run down and around St Leonard's park in the rain, with some stretching midway overlooking the harbour. Calf still a bit tight from yesterday's assault/massage.

Wednesday Jun 17, 2015 #

5 PM

Cycling 1:00:00 [3] 24.0 km (24.0 kph) +380m
shoes: Kona Jake the Snake '14

Work > Chatswood > Home

Tuesday Jun 16, 2015 #

6 PM

Running (Mixed) warm up/down 3:00 [2] 0.5 km (6:00 / km)
shoes: Inov-8 Road-X 255 (blue)

7 PM

S&C (Pilates) 55:00 [1]

8 PM

Running (Mixed) 18:40 [3] 3.4 km (5:29 / km) +20m 5:20 / km
ahr:143 max:158 shoes: Inov-8 Road-X 255 (blue)

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