Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brooner

In the 7 days ending May 27, 2018:

	activity	#	time	miles		km		+m	load
	Running (Mixed)	6	6:40:44	35.55	(11:16)	57.22	(7:00)	1941	626.9
	Orienteering	2	1:17:25	9.11	(8:30)	14.66	(5:17)	282	143.1
	Cycling	1	18:54	3.38	(10.7/h)	5.43	(17.3/h)	76	19.2
	Running (Road)	1	14:00	1.62	(8:37)	2.61	(5:21)	17	19.4
	Total	9	8:31:03	49.66	(10:17)	79.92	(6:24)	2315	808.5
averages - sleep:9

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Sunday May 27, 2018 #

Event: Metro League #3 - Ropes Creek

9 AM

Running (Road) warm up/down 14:00 2.61 km (5:21 / km) +17m 5:12 / km
ahr:132 max:147 shoes: Inov8 Trail Talon 250 (grey/re

St Mary's to the event

10 AM

Running (Mixed) warm up/down 6:52 1.19 km (5:46 / km)
ahr:115 max:149 shoes: Inov8 Trail Talon 250 (grey/re

Orienteering 39:20 7.14 km (5:31 / km) +39m 5:22 / km
ahr:159 max:174 shoes: Inov8 Trail Talon 250 (grey/re

Head never got into this from the go and legs were complaining after yesterday.

Bit gesitant to 2 then blew a lot of time at 3 looking too early before big relocation exercise, stopped just before 4 without seeing it, switched off at 8, overshot 14, had two attempts at 16... Pretty shoddy.

C • Everyone seemed to struggle at 16 3

11 AM

Running (Mixed) 21:16 3.9 km (5:27 / km) +47m 5:09 / km
ahr:137 max:155 shoes: Inov8 Trail Talon 250 (grey/re

Event to mt druit

Div 1 - Splits

Saturday May 26, 2018 #

10 AM

Running (Mixed) long 4:49:01 38.02 km (7:36 / km) +1617m 6:16 / km
ahr:151 max:182 shoes: Inov8 Trail Talon 275 (black)

Mt Kuring-gai to Berowra on the east side of the highway for the first time, which was very pleasant singletrack with a decent climb to Berowra (though not as much climb as hoped) then went and found a track down onto the GNW I'd not done before (couldn't find it in the dark a couple of weeks ago), before taking the GNW all the way to Brooklyn.

Had intended to stop at Cowan after some Jerusalem bay reps, but was feeling good so kept on going, and thought smashing my legs on a couple of descents rather than climbs would be a good end to this training block. All the climbs were comfortable and non-spectacular times, but wasn't really pushing it.

Big breakfast so not a lot eaten enroute, couple of bars and gels and a handful of trail mix. Less than 1l water and maybe 1.5l electrolyte. Pretty hungry at the end, but no food time before train.

Friday May 25, 2018 #

1 PM

Running (Mixed) 25:58 4.78 km (5:26 / km) +81m 5:00 / km
ahr:130 max:149 shoes: NB Zante (blue)

Easy lunchtime leg loosener

Wednesday May 23, 2018 #

6 PM

Orienteering 38:05 7.52 km (5:04 / km) +243m 4:21 / km
ahr:166 max:187 shoes: NB Vazee

World orienteering day at Milsons Point. No planning time other than deciding on clockwise and giving it a bit more thought on the run, but it was pretty straightforward when easily clearable. Set off easy and warmed up into it.

Lost a few minutes with shoddy lighting meaning I couldn't even really see my feet, so off-road sections 25-18-9 and finding the track up to 12 were a bit of a challenge. Good hit out.

7 PM

Running (Mixed) warm up/down 12:54 2.12 km (6:05 / km) +78m 5:08 / km
ahr:139 max:174 shoes: NB Vazee

Was going to do some stair reps afterwards, but hamstring complaining a little on the second so gave up on that.

8 PM

Cycling 18:54 5.43 km (17.2 kph) +76m
ahr:92 max:132 shoes: Kona Jake the Snake '14

Tuesday May 22, 2018 #

7 PM

Running (Mixed) 44:43 7.2 km (6:12 / km) +117m 5:44 / km
ahr:120 max:173 shoes: NB Vazee

Easy run with Tol round Sydney park, shaking out the legs.

Monday May 21, 2018 #

Note
slept:9.0 (rest day)

Legs tired on cycle in, slightly better on return. Quads pretty wrecked after a couple of hours at work, eased up as afternoon wore on. Achilles tender from yesterday's pummeling.

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