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Training Log Archive: Brooner

In the 7 days ending Mar 8, 2015:

	activity	#	time	miles		km		+m				load
	Cycling	9	4:21:29	62.26	(14.3/h)	100.2	(23.0/h)	1145				353.3
	S&C	8	2:45:00									135.0
	Running (Road)	6	1:48:00	11.5	(9:24)	18.5	(5:50)	225				187.2
	Orienteering	4	1:13:15	8.95	(8:11)	14.4	(5:05)	205	99 /	111c	89%	146.7
	Running (Mixed)	5	56:53	5.16		8.3		155				79.6
	Total	24	11:04:37	87.86		141.4		1730	99 /	111c	89%	901.8
averages - sleep:6.7

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Sunday Mar 8, 2015 #

Event: NSW Sprint Championships + NOL Sprint Finals

9 AM

S&C 10:00 [1]

Cycling warm up/down 22:00 [3] 8.3 km (22.6 kph) +90m
ahr:127 max:152

10 AM

Running (Mixed) warm up/down 5:00 [3] +10m
ahr:124 max:147 shoes: Inov-8 Road-X 233

Not as much running as I'd have liked, but was short on time and left calf was tight & niggly so spent more time stretching.

Orienteering race 17:58 [5] **** 3.6 km (4:59 / km) +50m 4:40 / km
ahr:170 max:191 spiked:19/22c shoes: Inov-8 Road-X 233

11 AM

Running (Mixed) warm up/down 10:00 [3] 1.3 km (7:42 / km) +10m 7:24 / km
ahr:127 max:137 shoes: Inov-8 Road-X 233

12 PM

Cycling warm up/down 22:00 [2] 7.0 km (19.1 kph) +40m
ahr:99 max:135 shoes: Kona Jake the Snake '14

Race 3 Hard1 - Splits

Saturday Mar 7, 2015 #

Event: NSW State League #1/2

Event: Sydney Sprint Weekend

8 AM

Running (Mixed) warm up/down 8:16 [3] 1.7 km (4:52 / km) +35m 4:25 / km
ahr:162 max:175 slept:6.0 shoes: Inov-8 Road-X 233

S&C 10:00 [1]

9 AM

Running (Road) warm up/down 10:00 [3] 1.0 km (10:00 / km) +10m 9:31 / km
ahr:133 max:168 shoes: Inov-8 Road-X 233

Orienteering race 12:39 [5] *** 3.1 km (4:05 / km) +35m 3:52 / km
ahr:189 max:198 spiked:19/19c shoes: Inov-8 Road-X 233

Sprint relay at Sydney uni, good runs from Lisa & Andy sent me out not far after Parto, Qld & Nomads, and I managed to overhaul the latter two by halfway and just hold off Andrew Barnett on the final loop on what was a reasonable run. Local knowledge certainly helped, so while I maybe didn't always choose the optimum routes on 51/49 choices I made decisions quickly and hit the controls easily so didn't lose much time.

From the further of the first controls I missed the right hand route to two, the left route longer and slightly slower but not sure anyone with this forking went back up the stairs, Aiden went right halfway through and was only 7s quicker, so there wasn't too much in it. The tunnel being closed while annoying, almost made the leg better (were it not for its appearance on the map drawing everyone left and making much more of a difference in the women's splitting).

Got 5 wrong, reversing out of 4 and along the road was massively oversimplifying and was my only major time loss of about 10s, then from 9 onwards it was all about running speed which I was lacking, and I started to struggle with that a little towards the end.

Good fun hit out though, and a decent 6th place, one up from last year's two 7th places in relays.

10 AM

Running (Road) warm up/down 7:00 [3] 1.0 km (7:00 / km) +5m 6:50 / km
ahr:130 max:152 shoes: Inov-8 Road-X 233

11 AM

Running (Road) warm up/down 14:00 [3] 2.5 km (5:36 / km) +20m 5:23 / km
ahr:140 max:161 shoes: Inov-8 Road-X 233

2 PM

Cycling warm up/down 25:00 [3] 10.0 km (24.0 kph) +35m
ahr:127 max:152 shoes: Kona Jake the Snake '14

3 PM

Running (Road) warm up/down 9:30 [3] 1.4 km (6:47 / km)
ahr:144 max:164 shoes: Inov-8 Terrafly 303 (dark)

Orienteering race 14:51 [5] ** 2.3 km (6:27 / km) +20m 6:11 / km
ahr:182 max:192 spiked:19/21c shoes: Inov-8 Terrafly 303 (dark)

Cycling warm up/down 10:00 [2] 2.4 km (14.4 kph)
ahr:99 max:128 shoes: Kona Jake the Snake '14

4 PM

Cycling 1:00:00 [3] 24.9 km (24.9 kph) +200m
ahr:125 max:166 shoes: Kona Jake the Snake '14

NOL Relay - Leg 3 - Splits

Race 2 NOL Mens Heat A - Splits

Friday Mar 6, 2015 #

1 PM

S&C 20:00 [1]
slept:7.0

Legs pretty tired.
Getting all coldy, downing drugs and vitamins to try and ward it off. Need more sleep.

Thursday Mar 5, 2015 #

5 PM

Cycling warm up/down 12:45 [3] 5.4 km (25.4 kph) +50m
ahr:129 max:149 slept:7.5

6 PM

Running (Mixed) warm up/down 5:37 [3] 1.1 km (5:06 / km)
ahr:131 max:140 shoes: Inov-8 Terrafly 303

Orienteering 13:15 [4] **** 2.6 km (5:06 / km) +50m 4:39 / km
ahr:168 max:184 spiked:22/25c shoes: Inov-8 Terrafly 303

Another run round Andy's course at middle head, much better through the forts thanks to prior knowledge and enlarged map, came unstuck in the last bit of bush.

Running (Mixed) warm up/down 10:00 [3] 1.4 km (7:09 / km) +40m 6:15 / km
ahr:121 max:161 shoes: Inov-8 Terrafly 303

Orienteering 6:17 [4] *** 1.4 km (4:29 / km) +20m 4:11 / km
ahr:162 max:173 spiked:10/12c shoes: Inov-8 Terrafly 303

Orienteering 8:15 [3] ** 1.4 km (5:54 / km) +30m 5:19 / km
ahr:155 max:173 spiked:10/12c shoes: Inov-8 Terrafly 303

7 PM

Running (Mixed) warm up/down 18:00 [3] 2.8 km (6:26 / km) +60m 5:48 / km
ahr:133 max:154 shoes: Inov-8 Terrafly 303

Couple of courses at George's heights then a warm down round the area, legs pretty stuffed by the end.

Cycling warm up/down 33:44 [3] 12.0 km (21.3 kph) +250m
ahr:128 max:163 shoes: Kona Jake the Snake '14

11 PM

S&C 20:00 [1]

Wednesday Mar 4, 2015 #

Event: Sydney Summer Series #23 - North Turramurra

6 PM

Cycling 51:00 [3] 22.6 km (26.6 kph) +360m
ahr:122 max:161 slept:7.0 shoes: Kona Jake the Snake '14

10 PM

S&C 30:00 [1]

Tuesday Mar 3, 2015 #

1 PM

S&C (Gym) 15:00 [2]
slept:6.5

S&C 5:00 [1]

6 PM

Running (Road) warm up/down 13:00 [3] 2.2 km (5:55 / km) +20m 5:39 / km
ahr:125 max:148 shoes: Inov-8 Road-X 255 (blue)

Running (Road) intervals (Hills/Fartlek) 45:00 [5] 8.7 km (5:10 / km) +150m 4:46 / km
ahr:157 max:189 shoes: Inov-8 Road-X 255 (blue)

8 x steps/slopes then 4 lamppost fartlek laps of St Leonards, solo after the first, (3/1, 2/1 then 2x2/1), finishing with a rep up Walker St. Keeping it all quite cruisy apart from the final rep.

7 PM

Running (Road) warm up/down 9:30 [3] 1.7 km (5:35 / km) +20m 5:17 / km
ahr:146 max:160 shoes: Inov-8 Road-X 255 (blue)

8 PM

Cycling warm up/down 25:00 [3] 7.6 km (18.2 kph) +120m
ahr:110 max:132 shoes: Kona Jake the Snake '14

10 PM

S&C 30:00 [1]

Monday Mar 2, 2015 #

1 PM

S&C 25:00 [1]
slept:6.0

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