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Training Log Archive: Brooner

In the 7 days ending Feb 3, 2016:

activity # timemileskm+mload
  Cycling8 5:29:12 74.44(13.6/h) 119.8(21.8/h) 1625448.1
  S&C2 1:05:0065.0
  Running (Mixed)3 50:45 4.91(10:20) 7.9(6:25) 5571.0
  Orienteering2 50:41 5.97(8:30) 9.6(5:17) 16525 /27c92%111.5
  Running (Road)1 8:00 0.75(10:44) 1.2(6:40) 511.2
  Total15 8:23:38 86.06 138.5 185025 /27c92%706.8

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ThFrSaSuMoTuWe

Wednesday Feb 3, 2016 #

Event: 25th Sydney Summer Series #18 - Hunters Hill
 
5 PM

Cycling 26:22 [3] 9.9 km (22.5 kph) +120m
ahr:121 max:152 shoes: Orange P7

6 PM

Orienteering race 36:00 [5] 6.6 km (5:27 / km) +135m 4:57 / km
ahr:184 max:196 shoes: Inov-8 Race Ultra 290 (blue)

Terrible start from the go, wrong side of the trees then stream meant I was already midpack when I eventually hit the road, so decided to go renegade to #1 via bush bashing and the big clearing to the north-west, which got me to the first control still midpack. Slow pack running to 3 and 4 then eventually managed to get past groups and start reeling people in once through 5 and over the mangroves. Caught James & Aiden at 9 and a micro route choice left me ahead to 10 which Richard ahead of us overshot. Tried to push hard up the hill to 11 but was struggling, then missed the track down from the open which allowed James past again, though I overtook him again after a hesitation I took a terrible route out to the road then the long way round to 12 letting him and Richard past, so rolled home for third.
7 PM

Cycling warm up/down 30:00 [3] 10.0 km (20.0 kph) +150m
ahr:130 max:160 shoes: Orange P7


Line - Splits

Monday Feb 1, 2016 #

5 PM

Cycling 25:00 [3] 10.2 km (24.5 kph) +120m
shoes: Kona Jake the Snake '14

Work to Balgowlah.
6 PM

Running (Mixed) 27:00 [3] 3.8 km (7:06 / km) +50m 6:40 / km
ahr:127 max:157 shoes: Inov-8 Road-X 255 (blue)

Stop start run through Ferndale park round to the Shinglers, don't know this trail very well, especially in this direction.
7 PM

Cycling (MTB) 48:30 [3] 13.6 km (16.8 kph) +280m
ahr:104 max:144 shoes: Orange P7

Chatswood > home.

Sunday Jan 31, 2016 #

Event: Sydney Sprint Series 2016 Race #4 - Mosman
 
9 AM

Running (Road) warm up/down 8:00 [3] 1.2 km (6:40 / km) +5m 6:32 / km
shoes: Inov-8 Road-X 255 (blue)

10 AM

S&C (Pilates) 55:00 [2]

3 PM

Cycling warm up/down 39:00 [3] 12.2 km (18.8 kph) +265m
shoes: Kona Jake the Snake '14

To middle head, via gym.
4 PM

S&C (gym) 10:00 [2]

5 PM

Running (Mixed) warm up/down 12:45 [3] 2.3 km (5:33 / km) +5m 5:29 / km
ahr:146 max:173 shoes: Inov-8 Terrafly 303 (dark)

Orienteering race 14:41 [5] **** 3.0 km (4:54 / km) +30m 4:40 / km
ahr:181 max:189 spiked:25/27c shoes: Inov-8 Terrafly 303 (dark)

Decent enough run, massive advantage of knowing the area from last year but still great fun. Caught Steve early which definitely pushed me on, a few time losses in the circle (kite searching & punching) but nothing major apart from 14 where I was very hesitant in figuring out where I was meant to go - dropped around 15 secs. A few less than optimal routes towards the end probably lost another ten seconds on 22 & 24.
6 PM

Running (Mixed) warm up/down 11:00 [3] 1.8 km (6:07 / km)
ahr:118 max:159 shoes: Inov-8 Terrafly 303 (dark)

7 PM

Cycling warm up/down 33:00 [3] 12.5 km (22.7 kph) +260m
ahr:135 max:169 shoes: Kona Jake the Snake '14


Sprint - Splits

Saturday Jan 30, 2016 #

10 AM

Cycling 1:35:20 [3] 43.2 km (27.2 kph) +370m
ahr:135 max:179 shoes: Kona Jake the Snake '14

Legs weren't feeling it, but managed a few laps of centennial, including a few efforts, then a cruise round the eastern suburbs to pick up a haggis & chat tennis with the Scottish butcher.
12 PM

Cycling warm up/down 32:00 [2] 8.2 km (15.4 kph) +60m
ahr:105 max:145 shoes: Kona Jake the Snake '14

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