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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brooner

In the 7 days ending Feb 24:

activity # timemileskm+m
  Orienteering2 3:41:21 24.97(8:52) 40.19(5:30) 901
  Running (Road)4 1:28:33 10.34(8:34) 16.64(5:19) 237
  S&C1 1:00:00
  Cycling1 7:33 1.58(12.5/h) 2.54(20.2/h) 65
  Total7 6:17:27 36.89 59.37 1202

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Sunday Feb 24 #

8 AM

Orienteering (Rogaine) 2:55:49 intensity: (4 @2) + (5:08 @3) + (1:05:35 @4) + (1:45:02 @5) 31.89 km (5:31 / km) +609m 5:02 / km
ahr:170 max:186 shoes: Inov8 Trail Talon 275 (blue)

Western Sydney Parklands rogaine

As usual the hour before the start disappeared quickly, and I had a loose plan of around 30km, leaving the streets at the end open based on time & inclination. Until we started though, I hadn't really intended to get the far north controls but changed my mind when I saw others going for them and wanted to be on-par from the start, which proved a good tactic.

Almost missed the first control not fully in contact with the map and scale, so trailed Tristan, Ivan & Tim round the first loop, then put some distance between us on the out and back to 71, building a 3-4 min lead by 72, despite backing off on the climb to it as my calves were complaining about the early 4min/kms on concrete.

Cross country routes to 26 & 58 were a bit slow, but from there on it was pretty much straightforward trail & cycleway running and then onto the streets towards the end, I was feeling good until the last 45 mins when I started to fade a little. Probably didn't eat or drink as much as normal, but that worked out fine, and aside from a bit of grumbling at the end my ankle held up ok. Legs pretty smashed at the end, unsurprisingly after little distance the last few weeks, and little hard running this year.

Lots of mapping vagaries in the streets at the end were a little frustrating, typically decided to stick to what was mapped rather than risk getting caught out by the unknown, despite there typically being more ways through than shown on the map.

Now 4 mugs a piece in the household competition.

Thursday Feb 21 #

12 PM

S&C (Pilates) 1:00:00 [2]

New Pilates teacher really making us work hard, I like it. Hip flexors pretty smashed atm.

Wednesday Feb 20 #

6 PM

Cycling 7:33 [3] 2.54 km (20.2 kph) +65m

Orienteering race 45:32 intensity: (4 @2) + (24 @3) + (5:16 @4) + (39:48 @5) 8.29 km (5:29 / km) +292m 4:40 / km
ahr:179 max:192 (injured) shoes: Inov-8 Race Ultra 290 (ltb)

Castlecrag summer series

Looked clearable, but would depend on trail speed in the wet, and so it proved. Went AC and thought I'd warm up on the trails before they got too dark, but I was super slow and careful of my ankle through here so well down on the splits (particularly as it was drier for early starters). Got the middle controls here, going 23-10-4-20-9-28-24.

Had a bad patch in the middle, track down to 17 from the road wasn't clear with a driveway in the mix so overshot it, then completely forgot 7 until I was well past it going to 8, so knew I had to just had to work the streets hard to not drop much else. Felt really slow throughout, but pushed on ok for the last 15 minutes to get another slender victory.

Good course with a bit of thought needed as to how to get the middle controls, think my route was pretty much bang on, and in the dry would have been easily under 45.

Tuesday Feb 19 #

8 AM

Running (Road) 10:56 intensity: (14 @1) + (35 @2) + (9:24 @3) + (43 @4) 1.93 km (5:39 / km) +60m 4:53 / km
ahr:136 max:155

Run to work, ankle a bit grumpy during the day.
5 PM

Running (Road) 37:48 intensity: (34 @1) + (1:49 @2) + (32:17 @3) + (3:08 @4) 7.65 km (4:56 / km) +66m 4:44 / km
ahr:142 max:163 (injured) shoes: NB Vazee Urge (Black)

Rare jaunt over the bridge and through darling harbour for beers with the boys.

Monday Feb 18 #

8 AM

Running (Road) 12:18 intensity: (7 @1) + (1:34 @2) + (9:59 @3) + (38 @4) 2.04 km (6:01 / km) +58m 5:16 / km
ahr:134 max:157

5 PM

Running (Road) 27:31 intensity: (59 @1) + (2:20 @2) + (24:12 @3) 5.01 km (5:29 / km) +53m 5:13 / km
ahr:133 max:150

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