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Training Log Archive: Brooner

In the 7 days ending Feb 25, 2013:

	activity	#	time	miles		km		+m		load
	Cycling	9	4:49:41	58.66	(12.1/h)	94.4	(19.6/h)	1110		405.6
	Mountain Biking	1	1:52:00	14.91	(8.0/h)	24.0	(12.9/h)	300		156.8
	Running (Road)	3	1:16:05	9.63	(7:54)	15.5	(4:55)	320		122.9
	Orienteering	2	1:10:49	9.42	(7:31)	15.16	(4:40)	180	20c	155.8
	Running (Mixed)	3	49:30	6.24	(7:56)	10.05	(4:56)	80		69.3
	S&C	1	30:00							30.0
	Total	17	10:28:05	98.87		159.11		1990	20c	940.4
averages - sleep:7.5 weight:73kg

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Monday Feb 25, 2013 #

Event: Sydney Sprint Series #7

7 AM

Cycling 29:00 [3] 8.4 km (17.4 kph) +150m
ahr:127 max:159 slept:7.5

Tired

6 PM

Running (Mixed) warm up/down 7:00 [3] 1.45 km (4:50 / km) +10m 4:40 / km
ahr:147 max:171 shoes: Salomon XA Pro 3D

Orienteering race 20:02 [5] *** 3.66 km (5:28 / km) +45m 5:09 / km
ahr:181 max:194 20c shoes: Salomon XA Pro 3D

Sydney Sprint Series: Fred Caterson Reserve

Knew I was probably going to struggle with the map on a 1:5000 sprint in the bush, and so it proved as I was quickly overrunning things, but I should probably have made more of an effort to compensate for this.

Overran path to 2 and had to bush bash losing 30-40s, and was slow through the bush to #5, was quickest or thereabouts through the easy stuff to 12 and then once back in the bush was terrible at both running on the needle, reading the map at speed, and actually running in terrain. Lost lots of time on #13, #15 and missing a path to #17. Pretty shoddy all round.

7 PM

Running (Mixed) warm up/down 12:30 [3] 2.3 km (5:26 / km) +30m 5:06 / km
ahr:148 max:173 shoes: Salomon XA Pro 3D

Jog around, and reran 10-11 on the east route (not much difference) and 1-2 on the northern route (40s quicker, despite not getting cleanest route again).

8 PM

Cycling 24:41 [3] 8.4 km (20.4 kph) +80m
ahr:109 max:149

Sprint - Splits

Sunday Feb 24, 2013 #

2 PM

Mountain Biking 1:52:00 [3] 24.0 km (12.9 kph) +300m
ahr:134 max:177 slept:9.0

Nice ride out around the Royal National Park from Loftus, wet and muddy trails but really hot and muggy. Mainly firetrails, but did some of the singletrack near Loftus and found some nice trails/streams near Engadine. Lots of hills. Couple of old boys running up from Temptation Creek at a decent pace, respect.

Saturday Feb 23, 2013 #

Event: Narrowneck Night Run

6 PM

Running (Road) warm up/down 10:00 [2] 1.5 km (6:40 / km)
slept:8.0 weight:73kg shoes: Inov-8 Road-X 255 (old)

Gym and back.

7 PM

S&C 30:00 [2]

Running (Road) warm up/down 16:00 [3] 3.4 km (4:42 / km) +50m 4:23 / km
ahr:149 max:173 shoes: Inov-8 Road-X 255 (old)

Over to Sydney Park

8 PM

Running (Road) hills 25:30 [5] 6.1 km (4:11 / km) +200m 3:35 / km
ahr:178 max:193 shoes: Inov-8 Road-X 255 (old)

Was planning a trip to Centennial, but left this way too late and constant rain would have made it slippy, so headed down to Sydney Park to take on the hills with tarmac underfoot and some lighting, which ended up being a really good session.

A continuous run, six times around a 1km loop that included 2 ascents of the biggest hill:
4:22
4:15
4:14
4:15
4:15
4:14
Nice and consistent after the first one, felt like the first decent session I've done for quite a while.

No idea of actual climb, Garmin corrected suggested 80m, uncorrected suggests 160m, and the orienteering map suggests around 240m (going up and over the hill with 4 tracks meeting, west of 9 & 10).

C • Circuit 3

Running (Road) warm up/down 24:35 [3] 4.5 km (5:28 / km) +70m 5:04 / km
ahr:157 max:179 shoes: Inov-8 Road-X 255 (old)

Friday Feb 22, 2013 #

Note
slept:7.0 (rest day)

Nada. Day off cycling and didn't get planned lunchtime run due to work.

C • it's ok to rest sometimes... 3

Thursday Feb 21, 2013 #

8 AM

Cycling 27:00 [3] 8.4 km (18.7 kph) +150m
ahr:125 max:156 slept:6.0

Tired legs and mind.

6 PM

Cycling 25:00 [3] 8.2 km (19.7 kph) +100m

Wednesday Feb 20, 2013 #

7 AM

Cycling 30:00 [3] 8.4 km (16.8 kph) +145m
ahr:122 max:158 slept:7.5

5 PM

Cycling 40:00 [3] 14.0 km (21.0 kph) +110m
ahr:129 max:164

6 PM

Orienteering race (Score) 50:47 [5] 11.5 km (4:25 / km) +135m 4:10 / km
ahr:173 max:188 shoes: Inov-8 Road-X 255 (old)

Arrived pretty late so didn't get much of a scan of the map beforehand, and took me a while to figure out which way was up and which was down once out and tackling the hills! Felt I was running reasonably quickly, just not picking a great route, and slowing towards the end where a few mistakes crept in and lost me a couple of minutes (and thus points). Good run out tho.

7 PM

Cycling 58:00 [3] 22.0 km (22.8 kph) +130m
ahr:130 max:159

Tuesday Feb 19, 2013 #

7 AM

Cycling 26:00 [3] 8.4 km (19.4 kph) +145m
ahr:126 max:159 slept:7.5

1 PM

Running (Mixed) 30:00 [3] 6.3 km (4:46 / km) +40m 4:37 / km
ahr:140 max:162 shoes: Inov-8 Road-X 255 (old)

Easy St Leonards laps.

7 PM

Cycling 30:00 [3] 8.2 km (16.4 kph) +100m
ahr:96 max:131

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