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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brooner

In the 7 days ending Jul 23, 2017:

activity # timemileskm+mload
  Running (Road)4 1:40:43 10.28(9:48) 16.55(6:05) 329150.6
  Orienteering2 1:13:18 8.44(8:41) 13.59(5:24) 29925 /30c83%154.7
  Cycling2 1:08:19 12.03(10.6/h) 19.36(17.0/h) 32385.3
  Running (Mixed)4 58:45 5.97(9:50) 9.61(6:07) 31392.0
  Total9 5:01:05 36.73(8:12) 59.1(5:06) 126425 /30c83%482.5

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MoTuWeThFrSaSu

Sunday Jul 23, 2017 #

Event: Sydney Metro League #4 - Allambie Heights
 
9 AM

Running (Mixed) warm up/down 19:24 intensity: (2 @1) + (23 @2) + (7:45 @3) + (11:14 @4) 3.2 km (6:04 / km) +134m 5:01 / km
ahr:152 max:165 shoes: Inov-8 Race Ultra 290 (red)

Up to the event with Ondrej, nice short bush trail route I'd not done before.
10 AM

Running (Mixed) warm up/down 6:13 intensity: (1:59 @2) + (4:14 @3) 0.75 km (8:19 / km) +7m 7:57 / km
ahr:117 max:150 shoes: Inov-8 Oroc 280

Orienteering race 46:50 intensity: (2 @1) + (8 @2) + (1:24 @3) + (9:52 @4) + (35:24 @5) 7.74 km (6:03 / km) +246m 5:13 / km
ahr:173 max:188 shoes: Inov-8 Oroc 280

Normal scrappy Allambie performance - struggling to read tracks/cliffs and feeling sluggish after yesterday's beer indulgence (& lack of food).

Really surprised to have fastest time to 2 (and lead until 5), dithered and wasn't clean in taking the top route (caught my 1 min man at #1, and overtook him leaving the control, but he appeared in front of me again later on - not sure how, so we punched together at 2).

Glad to catch James at 5 & overtake to 6 which kept me pushing, but he got ahead at 7 when I did a full scan along the foot of the cliff (standard control location on a cliff) only to find it at the top, with a completely wrong description. Back ahead at 8 then ran into a single strand fence to 9 - lovely bruising across my thighs there - and almost got taken out by a biker.

Started to flag here and get really scrappy, into wrong open rock so had to bush bash at 10, left 12 thinking I was going 11-12, switched off completely on last control. Lucky to finish so close to others.

Saturday Jul 22, 2017 #

Event: Saturday Orienteering Series - Sydney City
 
10 AM

Running (Road) warm up/down 20:31 intensity: (1:59 @2) + (13:57 @3) + (4:35 @4) 3.82 km (5:23 / km) +76m 4:53 / km
ahr:136 max:164 shoes: NB Zante (blue)

Orienteering race 26:28 intensity: (4 @2) + (50 @3) + (1:16 @4) + (24:18 @5) ** 5.85 km (4:32 / km) +53m 4:20 / km
ahr:179 max:191 spiked:25/30c shoes: NB Zante (blue)

Great fun long sprint around Hyde Park, made all the better by all the fencing around new building work, which certainly made the route choice far more interesting than it would have been.

Felt sluggish and lost a bit of time mainly through rustiness, with a few poor route choices, and not seeing the kite/punch in a few instances. Rolled my ankle coming down stairs on the way to the finish which was frustrating.
11 AM

Running (Road) 19:34 intensity: (3:33 @2) + (16:01 @3) 3.17 km (6:11 / km) +59m 5:39 / km
ahr:129 max:151 shoes: NB Zante (blue)

Was going to have a long run home via Mrs Macquarie's chair, Barangaroo & wharfs but ankle wasn't happy. Trundle home.

Friday Jul 21, 2017 #

1 PM

Running (Mixed) 21:03 intensity: (11 @1) + (10 @2) + (8:28 @3) + (5:53 @4) + (6:21 @5) 4.01 km (5:15 / km) +152m 4:25 / km
ahr:156 max:187 shoes: Inov-8 Race Ultra 290 (red)

Quick loop down Badangi and back.

Thursday Jul 20, 2017 #

2 PM

Cycling 38:23 intensity: (5:26 @2) + (23:54 @3) + (9:01 @4) + (2 @5) 11.47 km (17.9 kph) +227m
ahr:139 max:169 shoes: Kona Jake the Snake '14

Tuesday Jul 18, 2017 #

6 PM

Running (Road) warm up/down 31:08 intensity: (7:42 @2) + (16:09 @3) + (5:14 @4) + (2:03 @5) 4.71 km (6:37 / km) +114m 5:54 / km
ahr:130 max:181 shoes: NB Zante (blue)

Warm up, drills, steps & slopes.
7 PM

Running (Road) tempo (Fartlek) 29:30 intensity: (53 @1) + (6:08 @2) + (6:03 @3) + (2:11 @4) + (14:15 @5) 4.86 km (6:04 / km) +81m 5:37 / km
ahr:151 max:187 shoes: NB Zante (blue)

Lamppost Fartlek, 3/2 x 2 then 3/1 x1.

Running (Mixed) warm up/down 12:05 intensity: (1 @1) + (2:43 @2) + (9:15 @3) + (6 @4) 1.66 km (7:18 / km) +21m 6:52 / km
ahr:129 max:154 shoes: NB Zante (blue)

8 PM

Cycling warm up/down 29:56 intensity: (11:07 @1) + (12:55 @2) + (5:54 @3) 7.9 km (15.8 kph) +96m
ahr:105 max:140 shoes: Kona Jake the Snake '14

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