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Training Log Archive: Brooner

In the 7 days ending Apr 19, 2015:

	activity	#	time	miles		km		+m				load
	Running (Mixed)	3	1:32:50	11.56	(8:02)	18.6	(4:59)	250				158.8
	Orienteering	1	1:32:31	9.44	(9:48)	15.2	(6:05)	230	21 /	27c	77%	203.5
	Cycling	3	1:14:00	16.28	(13.2/h)	26.2	(21.2/h)	540				103.6
	S&C	2	25:00									20.0
	Running (Road)	1	5:00	0.5	(10:04)	0.8	(6:15)	20				7.0
	Total	8	4:49:21	37.78		60.8		1040	21 /	27c	77%	492.9
averages - sleep:6.8

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Sunday Apr 19, 2015 #

9 AM

Running (Mixed) warm up/down 3:00 [3] 0.5 km (6:00 / km) +10m 5:27 / km
ahr:142 max:161 slept:6.0 shoes: Inov8 Roclite 305

Orienteering race 1:32:31 [5] *** 15.2 km (6:05 / km) +230m 5:40 / km
ahr:180 max:194 spiked:21/27c shoes: Inov8 Roclite 305

Routegadget

SL4 Hard 1 - Splits

Saturday Apr 18, 2015 #

Event: NSW State League #3 - Pelaw Main / #4 - Wallaroo - Balickera/Hamburgers Tra

Friday Apr 17, 2015 #

7 AM

Running (Mixed) 44:50 [3] 8.4 km (5:20 / km) +240m 4:40 / km
ahr:155 max:178 shoes: Inov-8 Road-X 255 (blue)

ITW, eastside. Foot ok, disgustingly humid.

Wednesday Apr 15, 2015 #

6 PM

Running (Road) warm up/down 5:00 [3] 0.8 km (6:15 / km) +20m 5:33 / km
ahr:131 max:152 shoes: Inov-8 Road-X 255 (blue)

Left work too late for NRG, and didn't really fancy a long road session as left foot still being niggly, so went to try and do my own hill session. Decided after a lap of the block that neither my left foot or calf were up to it, so called it off.

7 PM

Cycling warm up/down 26:00 [3] 9.0 km (20.8 kph) +195m
ahr:114 max:152 shoes: Kona Jake the Snake '14

Was going to do a longer ride home, but lights not quite good enough for anything interesting and lightening was flashing across the harbour, so headed for home. Made it just in time.

Tuesday Apr 14, 2015 #

9 PM

S&C 20:00 [1]

Monday Apr 13, 2015 #

5 PM

Cycling warm up/down 28:00 [3] 11.8 km (25.3 kph) +225m
ahr:122 max:156 slept:7.5 shoes: Kona Jake the Snake '14

First ride home in daylight since the clocks changed, hurrah.

6 PM

Running (Mixed) warm up/down 9:00 [3] 1.7 km (5:18 / km)
ahr:145 max:175 shoes: Inov-8 Terrafly 303

A couple of laps of the track then drills.

Running (Mixed) intervals 36:00 [5] 8.0 km (4:30 / km)
ahr:163 max:195 shoes: Inov-8 Terrafly 303

4 x ~400m/200m float, 1 mile-ish, then 4 x ~400m/200m again. All were long, as they've removed the track markings. Finished with a couple of laps warm down.

Good steady progression on the first set, not so on the last, but finished strongly.

85, 84, 82, 79
5:28
86, 80, 81, 77

Good hit out for the first time in an age, Nic running strongly and I just tried to keep on his heels.

Must have hit my right knee on something during yesterday's race, as it's been a bit sore since, and wasn't great by the end of this.

C • Where at? Balmain? 2

7 PM

S&C warm up/down 5:00 [1]

Cycling warm up/down 20:00 [3] 5.4 km (16.2 kph) +120m
ahr:106 max:150 shoes: Kona Jake the Snake '14

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