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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brooner

In the 7 days ending Jul 27, 2014:

activity # timemileskm+mload
  Running (Road)5 2:54:00 21.93(7:56) 35.3(4:56) 705256.5
  Running (Mixed)2 2:43:00 18.33(8:54) 29.5(5:32) 690229.5
  Cycling2 48:00 9.76(12.2/h) 15.7(19.6/h) 36048.0
  Orienteering1 46:52 4.35(10:46) 7.0(6:42) 1409 /14c64%93.7
  Total8 7:11:52 54.37(7:57) 87.5(4:56) 18959 /14c64%627.7
averages - sleep:7.2

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Sunday Jul 27, 2014 #

10 AM

Orienteering race 46:52 [5] *** 7.0 km (6:42 / km) +140m 6:05 / km
spiked:9/14c shoes: Inov-8 X-Talon 190

Garmin has completely died (3 weeks over its 12 month warranty), so no idea of distance, definitely did some extra as I stuffed up 3 (would have liked to see GPS for this) losing 4 minutes, 6 (missing the small trail and having to climb up through green) 3 minutes and leaving 12 in wrong direction getting stuck amongst crags losing another 2 minutes. All pretty stupid mistakes.

Too much hard trail running for these shoes, combined with a lot of road miles this week, meant my left heel was feeling pretty sore after this.

Saturday Jul 26, 2014 #

9 AM

Cycling warm up/down 26:00 [3] 7.9 km (18.2 kph) +200m
ahr:134 max:161

To/From the Rocks. Was soaked before I even reached Pyrmont this morning.

Running (Road) warm up/down 11:00 [4] 2.5 km (4:24 / km) +105m 3:38 / km
ahr:164 max:175 shoes: Inov-8 Terrafly 303

Run over the bridge to North Sydney

Running (Mixed) long 2:13:00 [4] 23.5 km (5:40 / km) +660m 4:58 / km
ahr:154 max:184 shoes: Inov-8 Terrafly 303

Oof, pretty stuffed by the end of this. Met Andy & Ondrej at North Sydney then headed off round the headlands to the Spit then back via Primrose park. Was feeling strong on the hills, but felt pretty sluggish on the flat & downs and there was a lot of all three.

Wednesday Jul 23, 2014 #

5 PM

Running (Road) warm up/down 13:00 [3] 2.6 km (5:00 / km) +40m 4:39 / km
ahr:153 max:164 slept:7.0 shoes: Inov-8 Road-X 255

Running (Road) long 1:22:00 [4] 16.8 km (4:53 / km) +350m 4:25 / km
ahr:159 max:177 shoes: Inov-8 Road-X 255

Cruise round the city to surf route with Ondrej (around 66mins), calves a bit tight from a day sat at kitchen table and was pretty whacked by the end where I bailed at Bondi junction and destroyed a $3 box of crap Chinese. And a bottle of coke. And crisps.
7 PM

Running (Road) warm up/down 12:00 [3] 2.1 km (5:43 / km) +25m 5:24 / km
ahr:154 max:170 shoes: Inov-8 Road-X 255

Home from Town Hall, shuffling.

Tuesday Jul 22, 2014 #

6 PM

Running (Road) warm up/down 12:00 [3] 2.0 km (6:00 / km) +25m 5:39 / km
ahr:128 max:161 slept:7.0 shoes: Inov-8 Road-X 255

Running (Road) tempo 36:00 [5] 7.8 km (4:37 / km) +140m 4:14 / km
ahr:161 max:193 shoes: Inov-8 Road-X 255

6 x Steps & slopes
1 x Walker Street
Then 4 x ~1.25km lamppost fartlek loop around St Leonards, first 3 in pairs where I broke each partner, last one solo.
7 PM

Running (Road) warm up/down 8:00 [3] 1.5 km (5:20 / km) +20m 5:00 / km
ahr:146 max:162 shoes: Inov-8 Road-X 255

8 PM

Cycling warm up/down 22:00 [3] 7.8 km (21.3 kph) +160m
ahr:117 max:151

Monday Jul 21, 2014 #

1 PM

Running (Mixed) 30:00 [3] 6.0 km (5:00 / km) +30m 4:53 / km
slept:7.5 shoes: Vivobarefoot Evo II

Easy running round St Leonards, focusing on technique and leg turnover, along with some drills on the oval.

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