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Training Log Archive: Brooner

In the 7 days ending Apr 24, 2016:

activity	#	time	miles		km		+m	load
Running (Mixed)	6	3:10:33	23.61	(8:04)	38.0	(5:01)	270	291.6
Cycling	2	50:00	11.99	(14.4/h)	19.3	(23.2/h)	200	70.0
S&C	1	50:00						40.0
Total	8	4:50:33	35.6		57.3		470	401.6

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Sunday Apr 24, 2016 #

9 AM

Running (Mixed) warm up/down 10:00 [3] 1.6 km (6:15 / km)
ahr:137 max:158 shoes: Inov-8 Road X Treme 178

To Pilates/home from Broadway after run.

10 AM

S&C (Pilates) 50:00 [1]

11 AM

Running (Mixed) 49:00 [3] 10.0 km (4:54 / km)
ahr:149 max:179 shoes: Inov-8 Road X Treme 178

Inner west meandering, a few efforts on hills but generally easy.

Thursday Apr 21, 2016 #

7 PM

Running (Mixed) (Hash) 51:20 [3] 9.5 km (5:24 / km) +140m 5:02 / km
ahr:143 max:167 shoes: Inov-8 Road-X 255 (blue)

Wednesday Apr 20, 2016 #

1 PM

Running (Mixed) 33:13 [3] 6.1 km (5:27 / km) +130m 4:55 / km
ahr:160 max:180 shoes: Inov-8 Race Ultra 290 (red)

Easy head clearer round berry island loop, pretty slippy in places, and still smokey down Gore cove.

Monday Apr 18, 2016 #

5 PM

Cycling warm up/down 30:00 [3] 14.0 km (28.0 kph) +140m
shoes: Kona Jake the Snake '14

6 PM

Running (Mixed) warm up/down 10:00 [3] 1.8 km (5:33 / km)
shoes: Inov-8 Road-X 255 (blue)

Running (Mixed) intervals 31:00 [5] 8.0 km (3:53 / km)
ahr:177 max:198 shoes: Inov-8 Road-X 255 (blue)

A dreich Monday evening, what better time to return to intervals than in the rain with an inverted pyramid: 6/5/4/3/2/1 with half recoveries jogging.

1.7km / 3:34
1.4km / 3:31
1.2km / 3:19
890m / 3:22
600m / 3:20
350m / 2:54

Happy enough with that, was running solo from the off - tried to focus on form rather than speed, and felt pretty good throughout.

7 PM

Running (Mixed) warm up/down 6:00 [3] 1.0 km (6:00 / km)
shoes: Inov-8 Road-X 255 (blue)

Cycling warm up/down 20:00 [3] 5.3 km (15.9 kph) +60m
ahr:120 max:156 shoes: Kona Jake the Snake '14

Got cold and started properly pissing it down for the cycle home, delightful.

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