Training Log Archive: BroonerIn the 7 days ending Jun 9, 2013:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||
Sunday Jun 9, 2013 #
Mountain Biking 23:00 [3] 7.3 km (19.0 kph) +80m
ahr:145 max:163 slept:7.5
Running (Mixed) warm up/down 5:00 [3] 1.0 km (5:00 / km)
ahr:142 max:156 shoes: Inov-8 X-Talon 190
Orienteering race 1:33:36 [4] *** 12.6 km (7:26 / km) +300m 6:38 / km
ahr:157 max:181 spiked:11/18c shoes: Inov-8 X-Talon 190
Good for the easy first 4, bit off line to 1 and should have gone southern track route to 4, but lost time on 5 just not having decent picture of control in the rock, was way higher than I expected and I ended up to the north above it.
Slow to 6 then 7 following my compass rather than feeling led to a circuitous route round the tracks. Got caught by bingo goodness at 8 and had to attack twice, and impetus after that was gone with boring track runs to the finish.
Mountain Biking 57:30 [3] 15.5 km (16.2 kph) +135m
ahr:134 max:156
Cycling (MTB) 57:00 [3] 16.5 km (17.4 kph) +90m
ahr:130 max:153
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)