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Training Log Archive: Brooner

In the 7 days ending Nov 24:

activity # timemileskm+mload
  Orienteering2 6:36:02 35.45(11:10) 57.06(6:56) 1241226.3
  Cycling4 2:57:24 41.31(14.0/h) 66.48(22.5/h) 62746.0
  Running (Road)4 2:09:29 11.57(11:12) 18.61(6:57) 37842.9
  Running (Mixed)3 1:23:57 7.48(11:13) 12.04(6:58) 24328.0
  S&C1 20:002.0
  Total13 13:26:52 95.81 154.19 2490345.3

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MoTuWeThFrSaSu

Sunday Nov 24 #

6 AM

Running (Road) warm up/down 8:54 [3] 1.47 km (6:03 / km) +11m 5:49 / km
shoes: Inov8 Trail Talon 275 (black)

10 AM

Orienteering race (Rogaine) 5:54:31 intensity: (51 @2) + (1:44:00 @3) + (3:08:42 @4) + (1:00:58 @5) 46.76 km (7:35 / km) +1193m 6:43 / km
ahr:158 max:184 shoes: Inov8 Trail Talon 275 (black)

Socialgaine with Mounty.

Nice opportunity to rogaine reasonably close to home and in an area I've not run in much - one run through to Narrabeen almost 2 years ago and I recognised little aside from the slippery dip firetrail climbs.

Course looked almost clearable, but suspected there would be many slow trails out there which Mounty confirmed, so planned an AC loop for the lot, taking in the easy street stuff first and leaving out some obvious low pointers later on with further cut off options available.

First hours were quick, first hour was almost 10km and over a quarter of our points, second hour slightly slower pace but with some stuffing around on unmarked MTB trails losing us maybe five minutes, but not as much as Gill & Jem.

From there on it was onto slower trails and harder won points, had a stop at 3.5 hours to give Mounty a breather and replan, as he was starting to suffer. Ditched the northern controls, after the brutal climbs out of the valley we aimed to come back through the MTB tracks and pick up as many of the controls past the HH as possible. The MTB tracks were slow and windy and Mounty was cramping on the climbs, but we emerged onto the streets with 40 mins remaining and no liquids left.

As it was, time was too tight for much else and we were probably overly cautious on playing by the rules, not cutting through the bush to 23 and then skipping 35 as the path beyond it was mapped through the OOB despite being on the other side of the fence, costing us an easy 30 points and better finish loop.

In the end our final street blast gave us a 30pt win over Gill & Jem, and 70pts over Aurelien & Roman who ran past a 60 pointer towards the end.

Well fueled and probably benefited from the easier pace in the second half, meaning I was feeling fine til the last steps to the finish which were getting slightly crampy.

Great day out, and good to get the overall win with Mounty after we just missed out at the 12 hour earlier in the year. 4 category and 2 overall wins not a bad return for the season.

Saturday Nov 23 #

6 PM

Running (Road) 26:15 intensity: (3:36 @1) + (13:48 @2) + (8:51 @3) 3.8 km (6:54 / km) +55m 6:26 / km
ahr:113 max:138 shoes: NB Vazee Urge (Black)

Easy shakeout to the shops
7 PM

S&C 20:00 [1]

Thursday Nov 21 #

7 PM

Running (Mixed) hills 1:02:37 intensity: (1:47 @1) + (18:58 @2) + (29:08 @3) + (6:14 @4) + (6:30 @5) 8.5 km (7:22 / km) +241m 6:27 / km
ahr:130 max:176 shoes: Inov8 Trail Talon 275 (blk/blu

Out and back on the Kuring-Gai track to the water, easy down but focusing on good technique, couple of hill efforts on the way back, and a short stair strength set afterwards. Just finished in the last of the light.

Wednesday Nov 20 #

8 AM

Cycling 38:19 [3] 14.13 km (22.1 kph) +160m
shoes: Kona Jake the Snake '14

Tired legs
5 PM

Cycling 28:58 intensity: (2:50 @1) + (11:16 @2) + (14:52 @3) 11.0 km (22.8 kph) +115m
ahr:119 max:149

6 PM

Running (Mixed) warm up/down 10:21 intensity: (4 @1) + (29 @2) + (9:32 @3) + (16 @4) 1.74 km (5:57 / km)
ahr:140 max:156 shoes: NB Vazee Urge (Black)

Orienteering race 41:31 intensity: (2 @1) + (9 @2) + (8 @3) + (20 @4) + (40:52 @5) 10.3 km (4:02 / km) +48m 3:56 / km
ahr:180 max:194 shoes: NB Vazee Urge (Black)

Was pretty confident I had the optimum route but didn't think I'd have the legs to do it any quicker than Ali, Richard or Glenn, but managed to grind out a decent pace round the flat fast finale round the bay.
7 PM

Running (Mixed) warm up/down 10:59 intensity: (15 @2) + (10:44 @3) 1.8 km (6:06 / km) +2m 6:04 / km
ahr:139 max:147 shoes: NB Vazee Urge (Black)

8 PM

Cycling 18:36 intensity: (33 @1) + (3:44 @2) + (14:19 @3) 5.67 km (18.3 kph) +77m
ahr:115 max:136

Tuesday Nov 19 #

5 PM

Running (Road) hills 1:26:21 intensity: (3:21 @1) + (17:33 @2) + (44:41 @3) + (8:26 @4) + (12:20 @5) 12.01 km (7:11 / km) +299m 6:24 / km
ahr:137 max:188 shoes: NB Zante v3 (black)

Warm up to Wynyard/Gore Hill, some drills & laps, then a shortened NRG hills session. Trying to keep it all relaxed.
8 PM

Running (Road) warm up/down 7:59 intensity: (8 @1) + (39 @2) + (7:12 @3) 1.33 km (6:00 / km) +13m 5:42 / km
ahr:133 max:150 shoes: NB Vazee Urge (Black)

Monday Nov 18 #

5 PM

Cycling 1:31:31 intensity: (6:12 @1) + (38:06 @2) + (47:13 @3) 35.68 km (23.4 kph) +275m
ahr:116 max:146 shoes: Kona Jake the Snake '14

Olympic Park spin

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