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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brooner

In the 7 days ending Mar 15, 2014:

activity # timemileskm+mload
  Orienteering4 2:34:19 14.98(10:18) 24.1(6:24) 51526 /30c86%281.6
  Cycling5 2:24:03 36.04(15.0/h) 58.0(24.2/h) 840144.1
  Spinning1 46:4593.5
  Running (Mixed)2 45:00 5.84(7:42) 9.4(4:47) 5045.0
  Running (Road)2 43:00 5.72(7:31) 9.2(4:40) 18060.8
  Running (Terrain)2 16:50 1.99(8:28) 3.2(5:16) 6516.8
  Total11 7:29:57 64.56 103.9 165026 /30c86%641.8
averages - sleep:6.1

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SuMoTuWeThFrSa

Saturday Mar 15, 2014 #

1 PM

Running (Terrain) warm up/down 6:50 [3] 1.3 km (5:15 / km) +20m 4:53 / km
ahr:148 max:169 shoes: Inov-8 Oroc 280

Orienteering race 1:20:52 [5] **** 10.7 km (7:33 / km) +355m 6:29 / km
ahr:180 max:196 spiked:17/21c shoes: Inov-8 Oroc 280

State league one: Banalasta.

Good, predominantly.
2 PM

Running (Terrain) warm up/down 10:00 [3] 1.9 km (5:16 / km) +45m 4:42 / km
ahr:148 max:172 shoes: Inov-8 Oroc 280

Friday Mar 14, 2014 #

7 AM

Running (Road) 35:30 [4] 7.7 km (4:37 / km) +180m 4:08 / km
ahr:167 max:185 slept:6.0 shoes: Inov-8 Road-X 255 (old)

Brain on cycling autopilot meant I went Hickson road route rather than Barangaroo, just as well really. Still smells pretty smokey down there.

Thursday Mar 13, 2014 #

1 PM

Running (Mixed) 29:00 [3] 6.2 km (4:41 / km) +40m 4:32 / km
ahr:152 max:171 shoes: Vivobarefoot Evo II

Easy St Leonards laps, had intended reps but mind and body weren't there for it after a three hour meeting and chocolate crash.

Wednesday Mar 12, 2014 #

12 PM

Running (Road) warm up/down 7:30 [3] 1.5 km (5:00 / km)
ahr:145 max:155 slept:6.0 shoes: Vivobarefoot Evo II

To/from gym

Spinning 46:45 [5]
ahr:152 max:188

Monday Mar 10, 2014 #

6 PM

Cycling warm up/down 17:00 [3] 5.9 km (20.8 kph) +70m
ahr:123 max:150 slept:6.0

Over to Ballast point, was originally intending to run but feeling terrible all day.

Orienteering intervals 42:00 [4] **** 6.7 km (6:16 / km) +50m 6:03 / km
ahr:148 max:182 shoes: Inov-8 Road-X 255 (old)

Another great session at ballast point with Andy & Duncan with 4 good loops, never clean here with the intensity and a bit sloppy at times on the easier stuff in Birchgrove & Mort Bay too.
7 PM

Cycling warm up/down 13:00 [3] 5.4 km (24.9 kph) +80m
ahr:130 max:156

Sunday Mar 9, 2014 #

3 PM

Cycling 48:23 [3] 20.1 km (24.9 kph) +290m
ahr:138 max:171 slept:6.5

4 PM

Orienteering 12:00 [4] 2.6 km (4:37 / km) +45m 4:15 / km
ahr:155 max:172 spiked:9/9c shoes: Inov-8 Road-X 233

Cruise round an old course at Macquarie uni, on the whole good flow and planning ahead. Hot hot hot.

Cycling warm up/down 20:40 [3] 6.6 km (19.2 kph) +120m
ahr:123 max:157

6 PM

Running (Mixed) warm up/down 10:00 [3] 2.1 km (4:46 / km) +10m 4:39 / km
ahr:152 max:167 shoes: Inov-8 Road-X 233

Orienteering race 19:27 [5] 4.1 km (4:45 / km) +65m 4:24 / km
ahr:182 max:196 shoes: Inov-8 Road-X 233

Sydney sprints: Bicentennial park

Pretty good run round a really fun course. A few silly time losses, direction out of #4 to #5 crossing the bridge wasn't great, and then not reading descriptions so heading to cliff foot was biggest at 15s, bit hesitant looking early on road to #7. Really solid through 8-19.

Took northern route to #20, through the finish probably better, bit hesitant into control from above, didn't plan ahead on this leg but was lucky that the next two were easy, but almost got caught out running from 22 to the finish.

Great course this making good use of a small area, probably the most fun of all the sprint series events this year (although I have missed a few). Good tight race with Andy on this one too, I was slower through the opening third before getting a small lead but almost managed to lose it at the end, shame this is the last sprint for a while as I'm starting to find my stride.

Running (Mixed) warm up/down 6:00 [3] 1.1 km (5:27 / km)
ahr:146 max:156 shoes: None

7 PM

Cycling 45:00 [3] 20.0 km (26.7 kph) +280m
ahr:142 max:170

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