Training Log Archive: BroonerIn the 7 days ending Jun 8, 2013:
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Saturday Jun 8, 2013 #
Cycling (MTB) 30:00 [3] 8.0 km (16.0 kph)
slept:6.5
Running (Mixed) warm up/down 11:30 [3] 2.5 km (4:36 / km) +5m 4:33 / km
ahr:148 max:176 shoes: Salomon XA Pro 3D
Orienteering race 14:21 [5] *** 3.4 km (4:13 / km)
ahr:183 max:194 spiked:20/22c shoes: Salomon XA Pro 3D
Frustrating, good run spoilt by missing a control on a direct line which I ran within 10m of, going from 9 to 11. Went back out and reran those legs, would have added less than 10s to my time, leaving me around 30s down on Oscar.
Slightly hesitant to 1, trying to get head into non issom map, fine through the fields but poor direction to 6 (10s). Pretty good back through the buildings (control skipping aside) but might have taken better micro routes on long leg to 11.
Poor route to 14 (8s, not planning ahead) but pretty easy from there on in. Was feeling slightly more sprightly than recent days but lack of speed work showing.
Orienteering intervals 9:00 [4] 1.8 km (5:00 / km)
ahr:152 max:179 shoes: Salomon XA Pro 3D
Cycling (MTB) 53:00 [3] 17.3 km (19.6 kph) +250m
ahr:140 max:171
Mountain Biking 33:00 [3] 8.8 km (16.0 kph) +90m
ahr:142 max:162
Friday Jun 7, 2013 #
Running (Road) 38:00 [4] 7.8 km (4:52 / km) +200m 4:19 / km
ahr:163 max:182 slept:7.0 shoes: Inov-8 Road-X 255 (old)
Cycling 25:00 [3] 7.5 km (18.0 kph)
Thursday Jun 6, 2013 #
Running (Road) 37:00 [4] 7.8 km (4:45 / km) +200m 4:12 / km
ahr:165 max:186 slept:7.0 shoes: Inov-8 Road-X 255 (old)
Wednesday Jun 5, 2013 #
Cycling 23:00 [3] 7.5 km (19.6 kph) +175m
slept:7.0
Running (Road) 44:00 [3] 9.2 km (4:47 / km) +120m 4:29 / km
ahr:154 max:182 shoes: Inov-8 Road-X 255 (old)
Cycling (MTB) 45:00 [3] 15.3 km (20.4 kph) +200m
ahr:122 max:156
Tuesday Jun 4, 2013 #
Cycling 23:00 [3] 7.5 km (19.6 kph) +175m
ahr:128 max:159 slept:7.0
Running (Mixed) 25:00 [3] 5.0 km (5:00 / km) +15m 4:56 / km
shoes: Vivobarefoot Evo II
Cycling 24:00 [3] 7.5 km (18.8 kph)
Monday Jun 3, 2013 #
Note
slept:6.0
11th place yesterday which was surprisingly high, had no idea while racing where I was sitting, imagined it was around top 25 or so - if I'd known I might have at least given it more of a go for top 10. Ah well.
Cycling 24:00 [3] 7.5 km (18.8 kph) +175m
Cycling 24:00 [3] 7.5 km (18.8 kph)
Sunday Jun 2, 2013 #
Running (Mixed) warm up/down 12:00 [3] 2.0 km (6:00 / km) +15m 5:47 / km
ahr:145 max:164 slept:6.0 shoes: Salomon XA Pro 3D
Running (Mixed) race 1:15:19 [5] 15.9 km (4:44 / km) +300m 4:20 / km
ahr:182 max:193 shoes: Inov-8 X-Talon 190
Having previously walked the first half of this course a couple of Christmases ago I was quite glad to remember most of it and know where to push on, so by the time we hit the single track I was in a reasonably decent train and was surprised the bridge came up so quickly - through 8km in 33:40, but the second half was tougher.
Started struggling for a few km after the waist deep stream crossing (would have been fun half an hour later), pace dropped a lot and I was just trying my hardest to keep ahead of the guy behind. Streams were taking more out of me but by the time we hit the main climb after 10km I started moving a bit better again, and pushed on quite hard once we hit the fire trail and road.
The final firetrail was super soggy, and every time I thought I was gaining on the guy ahead we'd hit a huge pond and I couldn't quite reel him in before we hit the final section of single track where my pace dropped a lot again as I didn't want to crock myself running down this final stream.
Bit annoyed to not break 75, but heyho, good morning out. Really need to do some core work, very noticeable in the second half when dragging myself out of streams and up the rocky slopes.