Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brooner

In the 7 days ending Jan 28, 2014:

activity # timemileskm+m
  Orienteering11 2:30:19 19.42(7:44) 31.25(4:49) 12572 /124c58%
  Running (Mixed)13 2:26:10 16.71(8:45) 26.9(5:26) 180
  Cycling1 1:00:00 12.43(12.4/h) 20.0(20.0/h) 50
  Swimming1 20:00
  Running (Track)1 10:43 1.86(5:45) 3.0(3:34)
  Running (Terrain)1 6:00 0.62(9:39) 1.0(6:00) 15
  Total22 6:33:12 51.05 82.15 37072 /124c58%
averages - sleep:7.1 weight:76kg

«»
1:38
0:00
» now
WeThFrSaSuMoTu

Tuesday Jan 28, 2014 #

Note
(rest day)

Monday Jan 27, 2014 #

10 AM

Running (Mixed) warm up/down 8:00 [3] 1.7 km (4:42 / km)
ahr:130 max:158 slept:7.0 (injured) shoes: Inov-8 Road-X 233

A bit rushed, given amount of time available.

Orienteering race 16:46 [5] *** 4.4 km (3:49 / km) +15m 3:45 / km
ahr:177 max:188 spiked:13/15c (injured) shoes: Inov-8 Road-X 233

11 AM

Orienteering warm up/down 14:00 [3] 2.7 km (5:11 / km) +10m 5:05 / km
ahr:130 max:155 shoes: Inov-8 Road-X 233

Reran 11-12-13 and checked out some of the interesting bits of the map we didn't visit to see if I'd interpreted them right when map geeking.
5 PM

Cycling 1:00:00 [3] 20.0 km (20.0 kph) +50m

To/from Bronte
6 PM

Swimming 20:00 [1]

Getting smashed by waves, refreshing.

Sunday Jan 26, 2014 #

9 AM

Running (Mixed) warm up/down 6:30 [3] 1.0 km (6:30 / km)
ahr:129 max:149 slept:8.0 (injured) shoes: Inov-8 Road-X 255

Orienteering intervals 18:00 [4] **** 3.0 km (6:00 / km) +20m 5:48 / km
ahr:160 max:183 11c shoes: Inov-8 Road-X 255

Map memory sprintervals
10 AM

Running (Mixed) warm up/down 7:30 [3] 1.5 km (5:00 / km)
ahr:131 max:150 shoes: None

11 AM

Note

Ice bath: 1 min & 2x2 min, 1 min out.
5 PM

Running (Mixed) warm up/down 12:00 [3] 2.1 km (5:43 / km) +45m 5:10 / km
ahr:150 max:171 (injured) shoes: Inov-8 Terrafly 303

Orienteering race 19:45 [5] *** 3.6 km (5:29 / km) +20m 5:20 / km
ahr:176 max:188 spiked:18/22c (injured) shoes: Inov-8 Terrafly 303

6 PM

Running (Terrain) warm up/down 6:00 [3] 1.0 km (6:00 / km) +15m 5:35 / km
ahr:138 max:162 shoes: Inov-8 Terrafly 303

Saturday Jan 25, 2014 #

9 AM

Running (Mixed) warm up/down 3:10 [3] 0.6 km (5:17 / km)
ahr:136 max:148 slept:7.5 (injured)

11 AM

Note

Ice bath: 2x5 min then 2 min, 2 min out.
3 PM

Orienteering 6:00 [3] ** 1.1 km (5:27 / km)
ahr:133 max:158 spiked:4/5c (injured) shoes: Inov-8 Road-X 255

Tried to run (ie jogged) round the most technical of the loops then did a few extra controls, not moving well. Annoyed to miss out on the drills mainly.
5 PM

Running (Mixed) warm up/down 8:00 [3] 1.0 km (8:00 / km) +10m 7:37 / km
ahr:123 max:146 shoes: Inov-8 Road-X 255

Orienteering race 20:15 [5] *** 4.5 km (4:30 / km) +35m 4:20 / km
ahr:178 max:187 24c shoes: Inov-8 Road-X 255

6 PM

Orienteering 10:00 [3] 1.7 km (5:53 / km) +10m 5:43 / km
ahr:138 max:162 shoes: Inov-8 Road-X 255

Friday Jan 24, 2014 #

9 AM

Running (Mixed) warm up/down 15:00 [3] 3.0 km (5:00 / km)
slept:7.5 shoes: Inov-8 Road-X 233

Running (Track) tempo 10:43 [5] 3.0 km (3:34 / km)
shoes: Inov-8 Road-X 233

3km on the track following a course made up of distances, ie 350m anticlockwise then 200m clockwise, etc. Practicing punching, change of direction, and remembering descriptions/distances, surprisingly good fun.
10 AM

Running (Mixed) warm up/down 6:00 [3] 1.2 km (5:00 / km)
ahr:135 max:149 shoes: Inov-8 Road-X 233

3 PM

Note
weight:76kg

Recovery session, alternating ice & heated baths
4 PM

Running (Mixed) warm up/down 16:00 [3] 3.2 km (5:00 / km) +30m 4:47 / km
ahr:149 max:166 shoes: Inov-8 Terrafly 303

Over to Radcliff college. Dreich.
5 PM

Orienteering race 13:08 [5] **** 2.7 km (4:52 / km) +15m 4:44 / km
ahr:182 max:190 spiked:18/25c (injured) shoes: Inov-8 Terrafly 303

6 PM

Running (Mixed) warm up/down 9:30 [3] 1.8 km (5:17 / km) +20m 5:00 / km
ahr:137 max:157 (injured) shoes: Inov-8 Terrafly 303

Sprint Canberra race 2: Radcliff college mass start.

Wet and wild fun, total carnage at the first couple of controls and on the back of a small group who went northern split to 1 I was rewarded by reading my map when they turned off too early.

Followed train to 4 then struggled to get to grips with everything on the small map. Blindly following and struggling to keep contact I was making a mess of things, missing a control and hitting my touchy though off a bollard in the process.

Was a bit better when we switched back to 1:3000 but still lots of blind chasing and hesitations.

Running (Mixed) warm up/down 9:30 [3] 1.8 km (5:17 / km) +15m 5:04 / km
ahr:137 max:154 shoes: Inov-8 Terrafly 303

Hobble back to AIS

Thursday Jan 23, 2014 #

2 PM

Running (Mixed) warm up/down 15:00 [3] 2.0 km (7:30 / km)
ahr:148 max:177 slept:5.5 shoes: Inov-8 Terrafly 303

Warm up/down around the afternoon training.

Orienteering intervals 10:00 [4] 2.0 km (5:00 / km)
ahr:146 max:188 shoes: Inov-8 Terrafly 303

Maze orienteering intervals, 3 x ~400m or so each (straight line), each taking around 2:40 or so.

First ok, last two terrible, losing contact and not reading ahead.
3 PM

Orienteering 3:24 [5] 0.95 km (3:35 / km)
ahr:178 max:190 shoes: Inov-8 Terrafly 303

Head to head race round a ~800m course of five controls, about 9 of us racing. I started last and stayed there, not aided by a control not working which took a few of us out the race. Good speed check tho.
4 PM

Running (Mixed) warm up/down 20:00 [3] 4.0 km (5:00 / km) +60m 4:39 / km
ahr:154 max:180 shoes: Inov-8 Road-X 233

Long warm up, drills and stretching. Hot.
5 PM

Orienteering race 19:01 [5] *** 4.6 km (4:08 / km)
ahr:191 max:196 spiked:19/22c shoes: Inov-8 Road-X 233

Sprint Canberra race 1: AIS

Some good, some bad. Struggled to get going, physically and mentally, rushing the first two controls but then things picking up for the long leg which I got nicely, though should have spent longer planning for rest of the course.

Slight hesitation to 6 when I couldn't see gap in fence, and I banana'd big time to 8 heading across the open with poor direction. With a few people though the short sharp section to 14 which generally kept me right but could have been sharper on direction, lost concentration on way to 19 leaving 18 in south rather than west. Fine from there to finish.


Map & Route
Sprint Canberra - Race 1 (22/01/2014)
6 PM

Running (Mixed) warm up/down 10:00 [3] 2.0 km (5:00 / km)
ahr:136 max:156 shoes: Inov-8 Road-X 233

Collecting controls and jogging

Wednesday Jan 22, 2014 #

Note
slept:7.0 (rest day)

« Earlier | Later »