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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brooner

In the 7 days ending Mar 24:

activity # timemileskm+m
  Orienteering2 6:47:31 26.09(15:37) 41.98(9:42) 1421
  Running (Mixed)2 2:04:03 12.33(10:04) 19.84(6:15) 714
  S&C2 1:05:00
  Running (Road)4 1:00:57 6.89(8:51) 11.08(5:30) 147
  Cycling3 36:06 7.98(13.3/h) 12.85(21.4/h) 259
  Total12 11:33:37 53.29 85.76 2541

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MoTuWeThFrSaSu

Sunday Mar 24 #

8 AM

Cycling 15:58 [3] 5.41 km (20.3 kph) +101m

10 AM

Orienteering race (Rogaine) 6:01:20 intensity: (3:34 @1) + (30:52 @2) + (5:05:43 @3) + (19:59 @4) + (1:12 @5) 31.7 km (11:24 / km) +1229m 9:33 / km
ahr:135 max:172 shoes: Inov8 Trail Talon 275 (blk/blu

6hr rogaine around Springwood with Nicole, our first together for a couple of years as I'm not a particularly good partner in the sensible pacing, staying together and letting her do some nav front given the disparity in our paces & leg lengths. So this was a test to see if we (I) could manage that "teamwork" stuff better ahead of doing the rogaining world champs and Alps OMM... hence why I got a bit of a session in the day beforehand to take some spring out of my steps.

As such I left most of the planning to her, but we nutted out what looked like a good AC route looping round to Blaxland with a train ride back to base towards the end, with plenty of options at the far end to drop stuff if necessary.



As it was, the northern stuff at the start took a little longer than expected so we switched up plans while heading down towards Martin's Lookout, thinking we wouldn't make the train, so recalibrated the return loop north instead after the killer out and back climb to Bunyan lookout.

Pretty comfortable day out for me, tougher for Nicole with her longest run since getting injured this time last year, but she pushed on well to the end (and I pushed her hard at the end) and we finished up a very surprising 4th, not too far off the leaders, and first mixed team. Also looks like we had a pretty efficient route, despite the changes, as everyone ahead of us (and quite a few behind us) covered much more ground.

Saturday Mar 23 #

8 AM

Cycling 16:51 intensity: (1:38 @1) + (8:11 @2) + (6:55 @3) + (7 @4) 6.2 km (22.1 kph) +149m
ahr:116 max:155

9 AM

Running (Mixed) hills 1:51:15 intensity: (2 @1) + (4 @2) + (44:24 @3) + (41:47 @4) + (24:58 @5) 17.66 km (6:18 / km) +714m 5:14 / km
ahr:168 max:184 shoes: Inov8 Trail Talon 275 (black)

Had originally intended to hit the Grose Valley but figured my legs, or at least my training, would benefit more from downhill firetrail pounding over vert chasing and stairs. Actually learning from last year's Mt Difficulty mistakes. Plus I had a terrible night's sleep so couldn't face the early start required.

Out to Hornsby instead to run some new trails around the top of the valley, then an out and back between the gates on the quarry track, and then a decent effort up the diversion to finish.

Left hr monitor strap at work, and old one has crazy high readings (max 207 after a long downhill) so no idea of effort, was fairly steady and comfortable but it was hot out.
11 AM

Cycling 3:17 intensity: (17 @1) + (47 @2) + (2:13 @3) 1.24 km (22.7 kph) +9m
ahr:121 max:133

Thursday Mar 21 #

8 AM

Running (Road) 8:36 intensity: (6 @1) + (50 @2) + (7:40 @3) 1.61 km (5:20 / km) +29m 4:54 / km
ahr:132 max:147

12 PM

S&C (Pilates) 55:00 [3]

Wednesday Mar 20 #

8 AM

Running (Road) 13:49 intensity: (1:32 @2) + (12:17 @3) 2.31 km (5:59 / km) +58m 5:19 / km
ahr:132 max:150

5 PM

Running (Mixed) 12:48 intensity: (56 @2) + (10:21 @3) + (1:31 @4) 2.18 km (5:52 / km)
ahr:141 max:164

6 PM

Orienteering 46:11 intensity: (3 @2) + (12 @3) + (1:01 @4) + (44:55 @5) 10.29 km (4:29 / km) +193m 4:06 / km
ahr:180 max:194 shoes: NB Zante v3 (black)

Dee why flag chasing, reasonable run but a few silly mistakes & hesitations around the circles, plus I had to back off in the final 15 as my right hamstring was tightening and complaining - think it would have been clearable otherwise. Still can't decide on the optimum route through the higher controls in the middle.

Tuesday Mar 19 #

7 PM

Running (Road) 26:32 intensity: (9 @1) + (59 @2) + (23:11 @3) + (2:13 @4) 5.16 km (5:08 / km) +30m 5:00 / km
ahr:142 max:163 shoes: NB Vazee Urge (Black)

Easy Gore hill laps to loosen the legs.

Monday Mar 18 #

1 PM

Running (Road) warm up/down 12:00 [3] 2.0 km (6:00 / km) +30m 5:35 / km
shoes: NB Vazee Urge (Black)

Left ankle a bit niggly, legs not too bad.

S&C 10:00 [1]

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