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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brooner

In the 7 days ending Jan 30, 2014:

activity # timemileskm+mload
  Orienteering9 2:43:54 20.82(7:52) 33.5(4:54) 27580 /141c56%106.3
  Cycling3 1:54:40 26.16(13.7/h) 42.1(22.0/h) 35545.9
  Running (Mixed)10 1:41:10 11.74(8:37) 18.9(5:21) 12040.5
  Swimming1 20:002.0
  Running (Track)1 10:43 1.86(5:45) 3.0(3:34)8.6
  Running (Terrain)1 6:00 0.62(9:39) 1.0(6:00) 152.4
  Total20 6:56:27 61.21 98.5 76580 /141c56%205.6
averages - sleep:7.6 weight:76kg

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Thursday Jan 30, 2014 #

Note
(rest day)

Inadvertent rest day, had to work through lunch and was meant to be at a work thing in the evening, but felt crap and bailed on that for an early night instead.

Wednesday Jan 29, 2014 #

5 PM

Cycling 40:40 [3] 16.8 km (24.8 kph) +240m
ahr:131 max:164 slept:8.0

Cycle over to Balmain, the long way round via Hunters Hill, made longer still by not actually checking where the start was until after I'd been to Ballast point itself.
6 PM

Orienteering race (score) 46:00 [4] * 9.8 km (4:42 / km) +150m 4:22 / km
ahr:168 max:186 spiked:27/39c shoes: Inov-8 Road-X 255

Balmain score, did most of the planning on the run so didn't take the best of routes, but a decent hilly hit out.
7 PM

Cycling warm up/down 14:00 [3] 5.3 km (22.7 kph) +65m
ahr:138 max:163

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

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