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Training Log Archive: Brooner

In the 7 days ending Mar 7, 2015:

activity # timemileskm+m
  Cycling9 4:27:29 64.93(14.6/h) 104.5(23.4/h) 1315
  S&C9 3:15:00
  Running (Road)6 1:48:00 11.5(9:24) 18.5(5:50) 225
  Orienteering4 1:16:25 9.57(7:59) 15.4(4:58) 21096 /107c89%
  Running (Mixed)3 41:53 4.35(9:38) 7.0(5:59) 135
  Total24 11:28:47 90.35 145.4 188596 /107c89%
averages - sleep:6.9

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SuMoTuWeThFrSa

Saturday Mar 7, 2015 #

8 AM

Running (Mixed) warm up/down 8:16 [3] 1.7 km (4:52 / km) +35m 4:25 / km
ahr:162 max:175 slept:6.0 shoes: Inov-8 Road-X 233

S&C 10:00 [1]

9 AM

Running (Road) warm up/down 10:00 [3] 1.0 km (10:00 / km) +10m 9:31 / km
ahr:133 max:168 shoes: Inov-8 Road-X 233

Orienteering race 12:39 [5] *** 3.1 km (4:05 / km) +35m 3:52 / km
ahr:189 max:198 spiked:19/19c shoes: Inov-8 Road-X 233

Sprint relay at Sydney uni, good runs from Lisa & Andy sent me out not far after Parto, Qld & Nomads, and I managed to overhaul the latter two by halfway and just hold off Andrew Barnett on the final loop on what was a reasonable run. Local knowledge certainly helped, so while I maybe didn't always choose the optimum routes on 51/49 choices I made decisions quickly and hit the controls easily so didn't lose much time.

From the further of the first controls I missed the right hand route to two, the left route longer and slightly slower but not sure anyone with this forking went back up the stairs, Aiden went right halfway through and was only 7s quicker, so there wasn't too much in it. The tunnel being closed while annoying, almost made the leg better (were it not for its appearance on the map drawing everyone left and making much more of a difference in the women's splitting).

Got 5 wrong, reversing out of 4 and along the road was massively oversimplifying and was my only major time loss of about 10s, then from 9 onwards it was all about running speed which I was lacking, and I started to struggle with that a little towards the end.

Good fun hit out though, and a decent 6th place, one up from last year's two 7th places in relays.
10 AM

Running (Road) warm up/down 7:00 [3] 1.0 km (7:00 / km) +5m 6:50 / km
ahr:130 max:152 shoes: Inov-8 Road-X 233

11 AM

Running (Road) warm up/down 14:00 [3] 2.5 km (5:36 / km) +20m 5:23 / km
ahr:140 max:161 shoes: Inov-8 Road-X 233

2 PM

Cycling warm up/down 25:00 [3] 10.0 km (24.0 kph) +35m
ahr:127 max:152 shoes: Kona Jake the Snake '14

3 PM

Running (Road) warm up/down 9:30 [3] 1.4 km (6:47 / km)
ahr:144 max:164 shoes: Inov-8 Terrafly 303 (dark)

Orienteering race 14:51 [5] ** 2.3 km (6:27 / km) +20m 6:11 / km
ahr:182 max:192 spiked:19/21c shoes: Inov-8 Terrafly 303 (dark)

Cycling warm up/down 10:00 [2] 2.4 km (14.4 kph)
ahr:99 max:128 shoes: Kona Jake the Snake '14

4 PM

Cycling 1:00:00 [3] 24.9 km (24.9 kph) +200m
ahr:125 max:166 shoes: Kona Jake the Snake '14

Friday Mar 6, 2015 #

1 PM

S&C 20:00 [1]
slept:7.0

Legs pretty tired.
Getting all coldy, downing drugs and vitamins to try and ward it off. Need more sleep.

Thursday Mar 5, 2015 #

5 PM

Cycling warm up/down 12:45 [3] 5.4 km (25.4 kph) +50m
ahr:129 max:149 slept:7.5

6 PM

Running (Mixed) warm up/down 5:37 [3] 1.1 km (5:06 / km)
ahr:131 max:140 shoes: Inov-8 Terrafly 303

Orienteering 13:15 [4] **** 2.6 km (5:06 / km) +50m 4:39 / km
ahr:168 max:184 spiked:22/25c shoes: Inov-8 Terrafly 303

Another run round Andy's course at middle head, much better through the forts thanks to prior knowledge and enlarged map, came unstuck in the last bit of bush.

Running (Mixed) warm up/down 10:00 [3] 1.4 km (7:09 / km) +40m 6:15 / km
ahr:121 max:161 shoes: Inov-8 Terrafly 303

Orienteering 6:17 [4] *** 1.4 km (4:29 / km) +20m 4:11 / km
ahr:162 max:173 spiked:10/12c shoes: Inov-8 Terrafly 303

Orienteering 8:15 [3] ** 1.4 km (5:54 / km) +30m 5:19 / km
ahr:155 max:173 spiked:10/12c shoes: Inov-8 Terrafly 303

7 PM

Running (Mixed) warm up/down 18:00 [3] 2.8 km (6:26 / km) +60m 5:48 / km
ahr:133 max:154 shoes: Inov-8 Terrafly 303

Couple of courses at George's heights then a warm down round the area, legs pretty stuffed by the end.

Cycling warm up/down 33:44 [3] 12.0 km (21.3 kph) +250m
ahr:128 max:163 shoes: Kona Jake the Snake '14

11 PM

S&C 20:00 [1]

Wednesday Mar 4, 2015 #

6 PM

Cycling 51:00 [3] 22.6 km (26.6 kph) +360m
ahr:122 max:161 slept:7.0 shoes: Kona Jake the Snake '14

10 PM

S&C 30:00 [1]

Tuesday Mar 3, 2015 #

1 PM

S&C (Gym) 15:00 [2]
slept:6.5

S&C 5:00 [1]

6 PM

Running (Road) warm up/down 13:00 [3] 2.2 km (5:55 / km) +20m 5:39 / km
ahr:125 max:148 shoes: Inov-8 Road-X 255 (blue)

Running (Road) intervals (Hills/Fartlek) 45:00 [5] 8.7 km (5:10 / km) +150m 4:46 / km
ahr:157 max:189 shoes: Inov-8 Road-X 255 (blue)

8 x steps/slopes then 4 lamppost fartlek laps of St Leonards, solo after the first, (3/1, 2/1 then 2x2/1), finishing with a rep up Walker St. Keeping it all quite cruisy apart from the final rep.
7 PM

Running (Road) warm up/down 9:30 [3] 1.7 km (5:35 / km) +20m 5:17 / km
ahr:146 max:160 shoes: Inov-8 Road-X 255 (blue)

8 PM

Cycling warm up/down 25:00 [3] 7.6 km (18.2 kph) +120m
ahr:110 max:132 shoes: Kona Jake the Snake '14

10 PM

S&C 30:00 [1]

Monday Mar 2, 2015 #

1 PM

S&C 25:00 [1]
slept:6.0

Sunday Mar 1, 2015 #

10 AM

S&C 10:00 [1]
slept:8.0

6 PM

Cycling warm up/down 20:00 [4] 9.0 km (27.0 kph) +180m
ahr:144 max:162 shoes: Kona Jake the Snake '14

Cutting it a bit fine in the avoiding rain/getting to event stakes.

Orienteering race 21:08 [5] **** 4.6 km (4:36 / km) +55m 4:20 / km
ahr:176 max:187 spiked:16/18c shoes: Inov-8 Terrafly 303

Abbotsford (rather long) sprint, good fun course on one of the best sprint areas in Sydney (that said, there must be many more like it).

Legs a bit tired and slow to get going from yesterday and lack of warm up, and in the damp knew I'd just be cruising, but meant I focused on technique which was pretty good on the whole. Good planning ahead, route choices and exit directions, though checking descriptions would have saved me some time losses in the circles. While the controls were almost always down the stairs, knowing which stairs would have helped, particularly at 4 & 13.

A few micro route choices (to 6, 8 & 13) could have been better but probably didn't cost more than a few seconds, and got caught by the lack of gap in the cliff at 10.

Happy with that, first win of the year after a few second places. Next Sunday will be far more taxing by the sounds of it, but good to have the techniques slotting into place.
7 PM

Cycling warm up/down 30:00 [3] 10.6 km (21.2 kph) +120m
ahr:122 max:146 shoes: Kona Jake the Snake '14

11 PM

S&C 30:00 [1]

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