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Training Log Archive: Brooner

In the 7 days ending Jan 19, 2017:

activity # timemileskm+mload
  Running (Mixed)3 2:14:44 12.39(10:53) 19.93(6:46) 316194.8
  Cycling2 1:13:07 14.21(11.7/h) 22.87(18.8/h) 40392.0
  Kayaking2 1:03:22 4.01(15:47) 6.46(9:49) 263.0
  Orienteering2 57:00 8.07(7:04) 12.99(4:23) 4293.1
  Running (Road)3 55:30 7.05(7:52) 11.35(4:53) 11194.8
  Total8 6:23:43 45.73(8:23) 73.6(5:13) 873537.7
averages - sleep:7

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FrSaSuMoTuWeTh

Thursday Jan 19, 2017 #

7 PM

Running (Mixed) 37:31 intensity: (2:11 @2) + (20:10 @3) + (14:10 @4) + (1:00 @5) 5.04 km (7:27 / km) +60m 7:02 / km
ahr:145 max:171 shoes: Inov-8 Trailroc 255

Faulconbridge down the victory track in the rain for a spot of camping. Fun slippy running, and pretty dark in the trees.

Wednesday Jan 18, 2017 #

Event: Sydney Summer Series #16 - Mosman
 
6 PM

Orienteering race (SSS) 40:00 [3] 9.0 km (4:27 / km)
ahr:180 max:190 shoes: NB Vazee

Pretty undecided on my route as didn't think I'd manage to clear it, or get close, but set off half a minute or so after Andy who was good motivation to push hard early on. GPS had died so wasn't sure of timings, so having missed the west controls early there wasn't much I could do with time to spare. Only mistake was somehow running past 1 and hunting around for a good minute or so.
7 PM

Cycling warm up/down 45:00 [3] 15.0 km (20.0 kph) +230m
shoes: Kona Jake the Snake '14

Race to Hyde Park to meet friend for a gig, met at the door as it started with a beer in hand. Nice!

Monday Jan 16, 2017 #

6 PM

Running (Road) warm up/down 16:48 intensity: (1:31 @2) + (10:43 @3) + (4:01 @4) + (33 @5) 2.69 km (6:14 / km) +18m 6:02 / km
ahr:140 max:173

Running (Road) race 17:46 intensity: (12 @3) + (7 @4) + (17:27 @5) 5.0 km (3:33 / km) +46m 3:24 / km
ahr:189 max:197 shoes: NB Vazee

NRG 5 km time trial along the lane cove cycleway, struggled to start but got into it chasing folk down in the middle, bit of a headwind out and clinging on in the return. Reasonable time for a starting point.

Running (Road) 7:09 intensity: (5:24 @3) + (1:45 @4) 1.01 km (7:06 / km) +30m 6:11 / km
ahr:147 max:163

Cycling 28:07 intensity: (7:58 @1) + (13:50 @2) + (6:19 @3) 7.87 km (16.8 kph) +173m
ahr:109 max:140

Sunday Jan 15, 2017 #

Event: Sydney Sprint Series 2017 Race #2 - Birchgrove
 
4 PM

Running (Road) warm up/down 2:19 intensity: (9 @2) + (1:28 @3) + (42 @4) 0.52 km (4:25 / km)
ahr:145 max:159 shoes: Inov-8 Road X Treme 178

Kayaking 31:54 intensity: (2:21 @1) + (27:32 @2) + (2:01 @3) 3.18 km (10:02 / km)
ahr:111 max:136

Shortest route to Ballast point from home? Kayak. Fun.
5 PM

Running (Road) warm up/down 11:28 intensity: (9:53 @3) + (1:26 @4) + (9 @5) 2.13 km (5:23 / km) +17m 5:11 / km
ahr:135 max:169 shoes: Inov-8 Road X Treme 178

Warm up with Andy.

Orienteering race 17:00 intensity: (1 @2) + (17 @3) + (11 @4) + (16:31 @5) 3.99 km (4:16 / km) +42m 4:03 / km
ahr:182 max:190 shoes: Inov-8 Road X Treme 178

Decent run but hugely stupid blow up, switched off and navigated 9-10 on leaving 8, losing 80s. Maybe a couple of 5sec mistakes on ballast point. Finally feeling more sprightly though.
6 PM

Running (Mixed) warm up/down 12:13 intensity: (11:07 @3) + (48 @4) + (18 @5) 1.9 km (6:27 / km) +26m 6:02 / km
ahr:140 max:170 shoes: Inov-8 Road X Treme 178

Kayaking 31:28 intensity: (3:58 @1) + (27:13 @2) + (17 @3) 3.28 km (9:36 / km) +2m 9:34 / km
ahr:103 max:125


Sprint #2 - Splits

Saturday Jan 14, 2017 #

1 PM

Running (Mixed) 1:25:00 [3] 13.0 km (6:32 / km) +230m 6:00 / km
slept:7.0 shoes: NB Zante (blue)

Beauty point to Manly with a few swims along the way. Hot hot hot.

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