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Training Log Archive: Brooner

In the 7 days ending May 1, 2016:

activity # timemileskm+m
  Running (Mixed)7 2:45:17 21.13(7:49) 34.0(4:52) 497
  Cycling3 2:09:20 30.82(14.3/h) 49.6(23.0/h) 815
  S&C1 1:00:00
  Running (Road)3 50:00 6.71(7:27) 10.8(4:38) 220
  Orienteering1 45:48 5.34(8:34) 8.6(5:20) 17512 /14c85%
  Total12 7:30:25 64.0 103.0 170712 /14c85%
averages - sleep:6.3

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MoTuWeThFrSaSu

Sunday May 1, 2016 #

9 AM

Cycling 1:00:00 [3] 23.4 km (23.4 kph) +485m
ahr:144 max:173 slept:6.0 shoes: Kona Jake the Snake '14

Holding off leaving home for rain to pass, managed to shake off the previous night's beers by the end.
10 AM

Running (Mixed) warm up/down 5:00 [3] 0.75 km (6:40 / km) +5m 6:27 / km
ahr:134 max:154 shoes: Inov-8 Oroc 280

Orienteering race 45:48 [5] *** 8.6 km (5:20 / km) +175m 4:50 / km
ahr:181 max:192 spiked:12/14c shoes: Inov-8 Oroc 280

Metro league at Alambie & a good battle with Andy.

Wide west route to 1 was long and though I got the fastest split saw Andy when I was going to 2 and thought he'd closed some of a minute already with his bush route, but he smashed me to 2 by two minutes with another bush route as I pussyfooted the long way around the trails to 2 & 3, where I caught sight of him ahead at 4. Blasted the tracks to 5 and caught him leaving 6, tried to push to 7 but couldn't figure the map and we punched together. Put the foot down to 8 and managed to open up a gap (though we both missed the optimum road route) and pushed up the hill to 9, but was struggling round the final lap and couldn't quite make up the time, so finished 18s down.

Had forgotten how terrible the legibility of this map is with indistinguishable rocks and tracks everywhere. Glad I remembered shoes with dobs though, good confidence on wet open rock, even if I did end up with blisters on my sole from them.
11 AM

Running (Mixed) warm up/down 5:40 [3] 1.0 km (5:40 / km) +10m 5:24 / km
ahr:119 max:153 shoes: None

12 PM

Cycling 55:00 [3] 21.0 km (22.9 kph) +330m
ahr:119 max:170 shoes: Kona Jake the Snake '14

Bonking pretty bad.

Saturday Apr 30, 2016 #

8 AM

Running (Mixed) warm up/down 15:30 [3] 3.2 km (4:51 / km) +10m 4:46 / km
ahr:140 max:160 slept:6.5 shoes: Inov-8 Road X Treme 178

9 AM

Running (Road) 25:00 [3] 5.6 km (4:28 / km) +200m 3:47 / km
ahr:155 max:180

Round Barangaroo, Miller's Point & wharfs.

In the first part of a weekend of running theory events, last night went to a talk from Simon Sostaric about ultra training, in particular adaptations around heat, food and hydration (I'm pretty sure I'm over-hydrating at times), with some interesting points on mixing up your shoe choices (to some extent) too. And, being in the market for new road shoes today offered an opportunity to try out the Nike free RN flyknits, which were pretty nice even if half a size too small.
10 AM

Running (Road) warm up/down 20:00 [3] 4.2 km (4:46 / km) +20m 4:39 / km
ahr:142 max:160 shoes: Inov-8 Road X Treme 178

1 PM

Running (Road) warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Vivobarefoot Evo II

S&C (Pilates) 1:00:00 [2]

Couple of hours at a pilates/conditioning workshop with a podiatrist/Pilates instructor/running coach going through potential issues from the ground up, really interesting stuff, some of which was known but good reinforcement & some useful takeaways, particularly around drills.

Thursday Apr 28, 2016 #

8 AM

Running (Mixed) 37:12 [3] 7.5 km (4:58 / km) +222m 4:19 / km
ahr:154 max:177 shoes: Inov-8 Road-X 255 (blue)

Tired, not really feeling the running love atm. Need to get a good long run in somewhere interesting to get my mojo back.
6 PM

Running (Mixed) warm up/down 7:00 [3] 1.5 km (4:40 / km)
shoes: Inov-8 Road-X 255 (blue)

Running (Mixed) (Hash) 50:00 [4] 9.85 km (5:05 / km) +250m 4:30 / km
ahr:163 max:191 shoes: Inov-8 Road-X 255 (blue)

Great hash, put quite a lot of effort in and rewarded with hills and trails and steps, great headtorch fun, bit of mojo found.

Monday Apr 25, 2016 #

6 PM

Running (Mixed) warm up/down 6:00 [3] 1.0 km (6:00 / km)
ahr:125 max:152 shoes: Inov-8 Road-X 255 (blue)

Warm up & drills, bit too short.

Running (Mixed) intervals 31:25 [5] 8.0 km (3:56 / km)
ahr:173 max:194 shoes: Inov-8 Road-X 255 (blue)

Pyramid this time up to 4 mins with half recoveries, although there seemed to be a few longer reps.

Bit lethargic this evening so not feeling particularly quick or as strong form-wise as last week, slow start but finished nicely and good to get it done.

290m / 3:31
595m / 3:29
870m / 3:29
1150m / 3:28
1200m / 3:22
885m / 3:22
605m / 3:21
375m / 2:52
7 PM

Running (Mixed) warm up/down 7:30 [3] 1.2 km (6:15 / km)
ahr:139 max:158 shoes: Inov-8 Road-X 255 (blue)

Cycling warm up/down 14:20 [3] 5.2 km (21.8 kph)
ahr:121 max:147 shoes: Kona Jake the Snake '14

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