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Training Log Archive: Brooner

In the 7 days ending Apr 13, 2014:

	activity	#	time	miles		km		+m	load
	Running (Mixed)	3	2:14:00	15.1	(8:52)	24.3	(5:31)	300	233.6
	Running (Road)	4	1:38:50	12.05	(8:12)	19.4	(5:06)	290	164.8
	Orienteering	2	1:10:33	8.2	(8:36)	13.2	(5:21)	75	141.2
	Cycling	2	52:00	11.31	(13.0/h)	18.2	(21.0/h)	210	72.8
	Total	9	5:55:23	46.66	(7:37)	75.1	(4:44)	875	612.4
averages - sleep:6.5

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Sunday Apr 13, 2014 #

10 AM

Running (Mixed) warm up/down 7:00 [3] 1.0 km (7:00 / km) +5m 6:50 / km
ahr:124 max:149 slept:7.0 shoes: Inov-8 X-Talon 190

Orienteering race 35:33 [5] 7.7 km (4:37 / km) +75m 4:24 / km
ahr:177 max:189 shoes: Inov-8 X-Talon 190

Metro league: Alambie

Surprising win, wasn't feeling particularly quick when pussyfooting around the trails and bare rock and even less sprightly when it opened up across the fields and roads towards the end, but was good having caught Glenn on the final loop to keep me running hard.

No real mistakes, cut in too early for #2 and got caught in grot, similar for #8 which I had issues with last time, missed the road route to #11 but wasn't actually much slower having cut most of the corners of the path route.

11 AM

Running (Mixed) warm up/down 12:00 [3] 2.0 km (6:00 / km) +15m 5:47 / km
ahr:144 max:167 shoes: Inov-8 X-Talon 190

Reran street route to #1, 30 seconds quicker even when not pushing it.

Division 1 - Splits

Saturday Apr 12, 2014 #

7 AM

Cycling warm up/down 26:00 [3] 9.0 km (20.8 kph) +125m
slept:6.5

Over to Greenwich

8 AM

Running (Mixed) long 1:55:00 [4] 21.3 km (5:24 / km) +280m 5:04 / km
ahr:149 max:182 shoes: Inov-8 Terrafly 303

Bit of a struggle fest from Andy's new pad, not feeling sprightly but thankfully neither was Andy. Down through the bush to tambourine bay then round to the west side of lane cove and up to Epping road then back on the east side and burns bay road back to lane cove.

10 AM

Cycling warm up/down 26:00 [3] 9.2 km (21.2 kph) +85m
ahr:126 max:155

Friday Apr 11, 2014 #

Note
slept:5.0 (rest day)

Need more sleep

Thursday Apr 10, 2014 #

6 PM

Running (Road) warm up/down 10:00 [3] 2.0 km (5:00 / km)
slept:7.0 shoes: Inov-8 Road-X 255

Orienteering intervals 35:00 [4] 5.5 km (6:22 / km)
shoes: Inov-8 Road-X 255

Another good session with Andy, steps and sprints around Pyrmont. Straight 1km rep (3:20) then 3 x ~1km reps, with 3x stair reps after each. Bit tentative in places with the rain, but fun racing at night.

Running (Road) warm up/down 10:00 [3] 2.0 km (5:00 / km)

Wednesday Apr 9, 2014 #

1 PM

Running (Road) warm up/down 14:00 [3] 3.0 km (4:40 / km)
ahr:141 slept:6.5 shoes: Inov-8 Road-X 255

Running (Road) hills 13:00 [5] 3.2 km (4:04 / km) +120m 3:25 / km
ahr:178 max:189 shoes: Inov-8 Road-X 255

Twice up Ben Boyd road, 4:18/4:12, was going to do a third but not feeling great this week. Think I can get that down to knocking it out in 4 mins which wouldn't be bad for a hilly 1km.

All the hills at the moment, mainly as I enjoy them and figure there'll be a few at Easter.

Running (Road) warm up/down 9:50 [3] 2.0 km (4:55 / km)
ahr:162 shoes: Inov-8 Road-X 255

Monday Apr 7, 2014 #

6 PM

Running (Road) warm up/down 12:00 [3] 2.0 km (6:00 / km) +20m 5:43 / km
slept:7.0 shoes: Inov-8 Road-X 255

Warm up to find floodlights weren't on at oval then down the hill, followed by drills.

Running (Road) hills 20:00 [5] 4.0 km (5:00 / km) +150m 4:13 / km
ahr:164 max:188 shoes: Inov-8 Road-X 255

8x45s, up a sharp hill then long flat/gradual climb, around 225m each time.

7 PM

Running (Road) warm up/down 10:00 [3] 1.2 km (8:20 / km)
ahr:148 max:169 shoes: Inov-8 Road-X 255

Jog back and stretching.

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