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Training Log Archive: Brooner

In the 7 days ending Sep 1, 2013:

activity	#	time	miles		km		+m	load
Running (Road)	5	2:58:46	21.31	(8:23)	34.3	(5:13)	275	307.5
Running (Mixed)	2	1:34:30	11.18	(8:27)	18.0	(5:15)	325	168.1
Cycling	2	48:00	9.32	(11.7/h)	15.0	(18.8/h)	240	67.2
Orienteering	1	46:24	4.66	(9:57)	7.5	(6:11)	100	102.1
Total	8	6:07:40	46.48	(7:55)	74.8	(4:55)	940	644.9

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Sunday Sep 1, 2013 #

Event: Metro Finals, Junior League

10 AM

Running (Mixed) warm up/down 5:00 [3] 1.0 km (5:00 / km)
ahr:146 max:166 shoes: Inov-8 X-Talon 190

Orienteering race 46:24 [5] 7.5 km (6:11 / km) +100m 5:48 / km
ahr:175 max:189 shoes: Inov-8 X-Talon 190

Metro League race. Pretty poor.

Messed up #1, but only lost a minute and got off lightly compared to everyone else. Bit slow to #2&3 then missed at #4, had to come in twice. Ok to #5&6 but missed big on #7, round road and in from south but ran over the path and had to loop round, lost a few minutes. #8 got caught in crap en-route, was glad there was only 10 controls.

Division 1 - Splits

Saturday Aug 31, 2013 #

9 AM

Cycling warm up/down 23:00 [3] 7.0 km (18.3 kph) +240m
ahr:129 max:156

Running (Mixed) 1:29:30 [4] 17.0 km (5:16 / km) +325m 4:48 / km
ahr:155 max:186 shoes: Inov-8 Road-X 255 (old)

From Andy's to Manly, legs still feeling heavy but no heel problems and feeling strong on the hills/steps unlike last time we did this. Sea pretty cold after.

12 PM

Cycling warm up/down 25:00 [3] 8.0 km (19.2 kph)

Thursday Aug 29, 2013 #

6 PM

Running (Road) 47:00 [3] 8.5 km (5:32 / km) +70m 5:19 / km
ahr:138 max:166 shoes: Inov-8 Road-X 255 (old)

Easy run around Redfern & Surry Hills, right heel started hurting quite quickly - too much road pounding and not enough stretching this week me thinks - legs still pretty heavy.

Wednesday Aug 28, 2013 #

6 PM

Running (Road) warm up/down 15:46 [3] 2.5 km (6:18 / km) +25m 6:00 / km
ahr:119 max:151 shoes: Inov-8 Road-X 233

Running (Road) intervals 37:30 [5] 8.8 km (4:16 / km) +10m 4:14 / km
ahr:165 max:183 shoes: Inov-8 Road-X 233

Good solid session, 8*1km reps (1 min off) with Andy & Ondrej, around the wharves from Pyrmont to Dawes Point.

Legs pretty sluggish from last night, had felt ok during the day but running was a different matter and they felt heavy. Times hardly setting the world alight, but pretty comfortable around 3:35-40, with a 33 at the end.

7 PM

Running (Road) warm up/down 16:30 [3] 2.9 km (5:41 / km) +45m 5:17 / km
ahr:139 max:162 shoes: Inov-8 Road-X 233

Tuesday Aug 27, 2013 #

6 PM

Running (Road) warm up/down 21:00 [3] 3.7 km (5:41 / km) +65m 5:13 / km
ahr:140 max:180 shoes: Inov-8 Road-X 255 (old)

Jogging, sprints and stairs.

7 PM

Running (Road) intervals (Fartlek) 27:00 [5] 5.2 km (5:12 / km) +25m 5:04 / km
ahr:162 max:189 shoes: Inov-8 Road-X 255 (old)

4 laps of St Leonards, lamppost fartlek on the shorter rep side.

Running (Road) warm up/down 14:00 [4] 2.7 km (5:11 / km) +35m 4:52 / km
ahr:144 max:188 shoes: Inov-8 Road-X 255 (old)

Warm down, including a rep up Walker St.

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