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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brooner

In the 7 days ending Mar 5, 2017:

activity # timemileskm+mload
  Running (Mixed)3 2:22:28 14.87(9:35) 23.93(5:57) 618256.0
  Cycling2 1:40:19 22.86(13.7/h) 36.79(22.0/h) 689116.0
  Running (Road)4 1:18:19 9.8(8:00) 15.77(4:58) 458118.4
  Orienteering2 1:06:10 7.56(8:45) 12.16(5:26) 178118.0
  Total8 6:27:16 55.08(7:02) 88.65(4:22) 1943608.4

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MoTuWeThFrSaSu

Saturday Mar 4, 2017 #

Event: Saturday Orienteering Series - Knox Grammar Senior School
 
8 AM

Running (Road) warm up/down 10:29 [3] 2.47 km (4:15 / km) +112m 3:28 / km
shoes: Inov-8 Race Ultra 290 (red)

To Wynyard
10 AM

Orienteering race 19:54 [4] 3.38 km (5:53 / km) +22m 5:42 / km
shoes: Inov-8 Race Ultra 290 (red)

Super fun sprint at a Knox grammar, made slightly easier by being super wet so keeping pace down enabling better map contact. And contacts probably helped reading too.

Time lost at 5 not seeing control, heading up and around stairs looking for it (1 min) then another 15s on the way to 6 not retracing steps past 4 straightaway. Fine through indoors section until getting caught out on wrong level for 13 (1 min), pretty clean for the rest.

Orienteering race 2:49 [3] 0.4 km (7:02 / km) +2m 6:51 / km
shoes: Inov-8 Race Ultra 290 (red)

More fun with a micro sprint, missed out the last control.
11 AM

Running (Mixed) long 2:00:00 [4] 19.13 km (6:16 / km) +581m 5:27 / km
shoes: Inov-8 Race Ultra 290 (red)

Fun long splashy run with Bart, round to Gibberagong track on some new trails and down to Bobbin head and then up to Mt Kuring-Gai station - put in a decent effort up the climb, and we made the train with a minute to spare before the heavens opened (and spent the train journey chasing leeches).
2 PM

Running (Mixed) warm up/down 7:28 [3] 1.3 km (5:44 / km) +30m 5:08 / km
shoes: Inov-8 Race Ultra 290 (red)

Friday Mar 3, 2017 #

7 AM

Running (Road) 36:47 intensity: (21:33 @3) + (15:10 @4) + (4 @5) 7.38 km (4:59 / km) +287m 4:10 / km
ahr:150 max:169 shoes: NB Vazee

Wednesday Mar 1, 2017 #

Event: Sydney Summer Series #22 - Riverview
 
6 PM

Cycling 10:40 [3] 4.84 km (27.2 kph) +71m
ahr:72 max:83

Orienteering 43:27 [4] 8.38 km (5:11 / km) +154m 4:45 / km
shoes: Inov-8 Race Ultra 290 (blue)

Head really not in it, ran past 2 to start, then midway switched off completely and ran down a dead end, cruised back from there.

Cycling 30:00 [3] 11.38 km (22.8 kph) +272m
ahr:72 max:72

Tuesday Feb 28, 2017 #

6 PM

Running (Road) warm up/down 22:00 intensity: (2:58 @2) + (11:24 @3) + (5:51 @4) + (1:47 @5) 4.31 km (5:06 / km) +42m 4:52 / km
ahr:133 max:175 shoes: NB Vazee

Warm up, steps and stairs.
7 PM

Running (Mixed) tempo 15:00 intensity: (2 @2) + (2:04 @3) + (4:19 @4) + (8:35 @5) 3.5 km (4:17 / km) +7m 4:15 / km
ahr:163 max:188 shoes: NB Vazee

NRG Fartlek, pretty cruisy - trains round the oval then two laps lamppost fartlek.

Running (Road) warm up/down 9:03 intensity: (8:55 @3) + (8 @4) 1.6 km (5:39 / km) +17m 5:23 / km
ahr:134 max:155 shoes: NB Vazee

Cycling 59:39 intensity: (29:51 @1) + (16:27 @2) + (13:21 @3) 20.57 km (20.7 kph) +346m
ahr:96 max:144

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