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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brooner

In the 7 days ending Dec 29, 2014:

activity # timemileskm+mload
  Cycling2 2:02:30 33.43(16.4/h) 53.8(26.4/h) 790122.5
  S&C4 1:20:0024.0
  Running (Road)2 25:00 2.11(11:50) 3.4(7:21) 1025.0
  Orienteering1 14:12 1.8(7:53) 2.9(4:54) 2020 /24c83%28.4
  Total8 4:01:42 37.34 60.1 82020 /24c83%199.9
averages - sleep:5.8

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Sunday Dec 28, 2014 #

9 AM

Running (Road) warm up/down 5:00 [3] 0.5 km (10:00 / km)
ahr:124 max:147 shoes: Inov-8 Road-X 255 (blue)

Had wanted to do more of a warm up, or at least stretching as I wasn't sure how long I might be able to run without things tightening up, but ran out of time.

Orienteering race 14:12 [5] **** 2.9 km (4:54 / km) +20m 4:44 / km
ahr:184 max:197 spiked:20/24c shoes: Inov-8 Road-X 255 (blue)

Cockatoo Island Sprint

Great fun this, one of my most anticipated events for some time and it lived up to expectations, plus I managed to get round it without anything tightening up so was running ok, just without feeling particularly quick (which probably helped with the nav).

Awesome start through the buildings (I hadn't actually given going through these much thought in my thinking of how good the area would be for orienteering), bit of a banana to 2 running past the wide entrance then lost a bit of time (15s) on the way to 4 trying to locate doors (hadn't read final details, but presumed given the symbol they were fine to open).

Pretty clean round the tip of the island, almost ran past the tunnel at 6 as I wasn't entirely sure what was going on there but had guessed it was something like that. Took the tunnel to 10 and caught Ecmo here, let him lead me through to 11 and then took off through 12. Fine through the next section to 20 though slow to 12 & 15, not pushing hard enough I think, and was slow coming back out of 19 to 20 the long way round over the rock losing a good 12 seconds.

On the long leg to 22 didn't quite pick the best micro-route to the steps, round the east side of the house but picked my route quickly and didn't lose too much time (maybe 5 seconds) and went in via the door south of the control, was quite quick through the warehouses but not quite enough to catch back the time Josh had made on me.

Could easily have been under 14 without mistakes, and maybe quicker on long legs too, but happy to have got round pain free and with pretty good nav in general. Not so hot on reading ahead and descriptions but had reasonable flow given no sprint racing for ages, think knowing the main layout of the island and the few places you can get up and down off the top level was an advantage for the longer legs for quick decision making.

Routegadget & Day 1 & 2 photos.

Running (Road) warm up/down 5:00 [3] 0.7 km (7:09 / km)
ahr:132 max:152 shoes: Inov-8 Road-X 255 (blue)

Shaking the legs out.
12 PM

Running (Road) warm up/down 15:00 [3] 2.2 km (6:49 / km) +10m 6:40 / km
ahr:123 max:162 shoes: Inov-8 Road-X 255 (blue)

Control collecting.

Friday Dec 26, 2014 #

12 PM

S&C 30:00 [1]
slept:6.0

Thursday Dec 25, 2014 #

8 AM

Cycling 57:30 [3] 23.4 km (24.4 kph) +490m
ahr:146 max:179 slept:5.0 shoes: Kona Jake the Snake '14

Hilly ride out to Turramurra via Victoria Road/Ryde/Lane Cove Rd, had forgotten how tough Yanko road is. Good Bigfoot brunch & splash in the pool as reward.

Spotted Mounty without beer in hand, madness.
11 AM

Cycling 1:05:00 [3] 30.4 km (28.1 kph) +300m
ahr:148 max:181 shoes: Kona Jake the Snake '14

From Turramurra to Fairlight via Mona Vale road, Forest Way and down through Alambie Heights and Manly. Hot out, but good swim and feed afterwards.
7 PM

S&C 15:00 [1]

Wednesday Dec 24, 2014 #

11 PM

S&C 10:00 [1]

Tuesday Dec 23, 2014 #

Note
slept:6.5 (injured)

Saw physio, always fascinating, traced problems down lhs to a rib being our of alignment on my rhs, caused most likely by my kayaking excursion the other week. And crap glutes, obviously.

Got needled and pummeled, and have a few stretches and things to do, see how that loosens things off.

Think I'll probably just aim for running at Cockatoo island and Ultrasprint over the break. Frustrating, but fixable.

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