Training Log Archive: BroonerIn the 12 days ending Jan 26, 2013:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||||||
Saturday Jan 26, 2013 #
Running (Mixed) 1:43:06 [4] 17.5 km (5:53 / km) +270m 5:28 / km
ahr:166 max:189 slept:6.5 shoes: Inov-8 Road-X 255 (old)
As usual, beautiful trails taking in the bush, beaches and bays from North Sydney to the Spit then along to Manly. Finished with a very refreshing cool off in the sea, and a pie. It was Australia Day after all.
Friday Jan 25, 2013 #
Cycling 25:00 [3] 8.2 km (19.7 kph) +140m
Cycling 26:00 [3] 8.2 km (18.9 kph) +80m
Thursday Jan 24, 2013 #
Cycling 26:25 [3] 8.2 km (18.6 kph) +150m
ahr:142 max:175
Cycling 28:30 [3] 8.2 km (17.3 kph) +80m
ahr:126 max:158
Wednesday Jan 23, 2013 #
Cycling 26:16 [3] 8.2 km (18.7 kph) +140m
ahr:141 max:176
Cycling 33:19 [3] 11.5 km (20.7 kph) +145m
ahr:131 max:170
Orienteering (Score) 42:47 [5] 9.3 km (4:36 / km) +150m 4:15 / km
ahr:184 max:198 shoes: Inov-8 Road-X 255 (old)
Just droped #14, don't think I could have got it and finished in time, and happy to have made it round while pushing reasonably hard on the steps and hills.
Map & Route
Cycling 20:00 [3] 6.6 km (19.8 kph) +70m
ahr:135 max:166
Tuesday Jan 22, 2013 #
Cycling 25:00 [3] 8.3 km (19.9 kph) +150m
ahr:144 max:182
Cycling 28:00 [3] 8.4 km (18.0 kph) +80m
ahr:122 max:166
Running (Road) warm up/down 8:00 [2] 1.5 km (5:20 / km)
shoes: Inov-8 Road-X 255 (old)
S&C 25:00 [2]
Monday Jan 21, 2013 #
Cycling 29:00 [3] 8.4 km (17.4 kph) +145m
ahr:147 max:181
Cycling 29:19 [3] 8.3 km (17.0 kph) +100m
ahr:116 max:156
S&C 20:00 [2]
Sunday Jan 20, 2013 #
S&C 20:00 [2]
Running (Road) warm up/down 15:00 [3] 3.4 km (4:25 / km) +30m 4:14 / km
ahr:150 max:171 shoes: Inov-8 Road-X 233
Orienteering race (Sprint) 14:28 [5] **** 3.2 km (4:31 / km) +20m 4:23 / km
ahr:187 max:201 spiked:10/20c shoes: Inov-8 Road-X 233
Great course, great map, not a great run but a surprise win. From the start was struggling to make good decisions, and was rushing and missing both micro and major route choices. Poor routes to #1, #3 & slow in the middle of #5 where I couldn't read the detail. Missed short route to #9 on the ground and the optimum route to #12, went long way to #14 then was fine to finish but missed in circle at #19.
From going back out afterwards could have probably knocked off 10s to #1 going by the main road, 20s to #3 going eastern route, 15s to #5 going northern route, 15s to #9 (a lot for a short leg), 10s to #12, 10s to #14 taking the steps = at least a minute lost.
Map & Route
Orienteering intervals 16:00 [4] 2.3 km (6:57 / km) +10m 6:49 / km
ahr:157 max:188 shoes: Inov-8 Road-X 233
Running (Road) warm up/down 3:45 [3] 0.75 km (5:00 / km)
ahr:142 max:158 shoes: Inov-8 Road-X 233
Saturday Jan 19, 2013 #
Cycling 1:00:00 [3] 15.5 km (15.5 kph) +260m
ahr:116 max:177
Thursday Jan 17, 2013 #
Running (Road) 10:00 [2] 1.5 km (6:40 / km)