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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brooner

In the 7 days ending Jan 19:

activity # timemileskm+mload
  Orienteering2 7:02:01 35.86(11:46) 57.71(7:19) 813146.8
  Running (Road)6 1:35:57 10.32(9:18) 16.62(5:46) 12827.4
  Cycling2 1:14:10 14.62(11.8/h) 23.52(19.0/h) 35120.3
  S&C2 51:379.7
  Running (Mixed)1 9:40 1.0(9:38) 1.62(5:59) 153.2
  Total11 10:53:25 61.8 99.46 1307207.4

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MoTuWeThFrSaSu

Saturday Jan 18 #

9 AM

Orienteering intervals 6:20:26 [3] 49.61 km (7:40 / km) +535m 7:17 / km
shoes: Salomon XR Crossmax 2

Mounty's Brewery Orienteering & Minigolf Marathon

Ran to the airport to meet the gents, getting bitten by a dog in Camperdown Park along the way, then back to Sydney Park for the first couple of sprint sessions - head to head racing made good use of an average area so it was instead really fun!

Then on to Willie the Boatman and Batch, and thanks to Andy's plane being 'delayed' we were in the realm of all the Marickville Brewery opening times so hit Bourke Street bakery before Sauce and Grifter for bonus brewery stops then added in Holey Moley in Newtown too for good measure.

Off to Sydney Uni for another fun blast around, again good use of a well used area then onto Wayward and a very slow slog round to Pyrmont for an ever slowing sprint. Perked up a little after Quarryman's but the sprinting was still painfully slow around the Botanics, then to James Squire before the final couple of sprints around the Rocks, with Endeavour and Lord Nelson stops before finishing up at Harts. Decided I should just run home too, via dumplings with Bart then Staves to round off both the breweries and distance.

Epic and fun day out.

Friday Jan 17 #

8 AM

Running (Road) 20:14 [3] 3.82 km (5:18 / km) +15m 5:12 / km
shoes: Inov-8 Race Ultra 290 (blue)

1 PM

S&C 23:04 [2]

Downhill conditioning full 3 sets

Thursday Jan 16 #

8 AM

Running (Road) 14:20 intensity: (17 @1) + (57 @2) + (13:06 @3) 2.52 km (5:42 / km) +42m 5:16 / km
ahr:130 max:145 shoes: NB Vazee Urge (Black)

6 PM

Running (Road) 12:48 intensity: (21 @1) + (7:17 @2) + (5:10 @3) 2.03 km (6:18 / km) +22m 5:59 / km
ahr:117 max:134 shoes: NB Vazee Urge (Black)

Wednesday Jan 15 #

5 PM

Cycling warm up/down 36:29 intensity: (4:45 @1) + (11:03 @2) + (20:22 @3) + (19 @4) 11.02 km (18.1 kph) +217m
ahr:123 max:157 shoes: Kona Jake the Snake '14

6 PM

Running (Mixed) warm up/down 9:40 intensity: (18 @1) + (57 @2) + (7:04 @3) + (1:21 @4) 1.62 km (5:59 / km) +15m 5:43 / km
ahr:140 max:167 shoes: NB Vazee Urge (Black)

Orienteering 41:35 intensity: (5 @2) + (12 @3) + (2:01 @4) + (39:17 @5) 8.1 km (5:08 / km) +278m 4:23 / km
ahr:183 max:199 shoes: NB Vazee Urge (Black)

Surprisingly short summer series, was expecting longer from Richard but as it was it could have been another sub 40 had I not lost 2 mins on a misplaced #2. Bloody hard work having not run hard since the week of Christmas, aerobic system struggling.
7 PM

Running (Road) 8:35 intensity: (2 @2) + (8:20 @3) + (13 @4) 1.44 km (5:57 / km) +2m 5:55 / km
ahr:148 max:154 shoes: NB Vazee Urge (Black)

9 PM

Cycling warm up/down 37:41 [3] 12.51 km (19.9 kph) +134m
max:123 shoes: Kona Jake the Snake '14

Tuesday Jan 14 #

8 AM

Running (Road) 16:54 intensity: (17 @1) + (2:07 @2) + (14:30 @3) 2.81 km (6:01 / km) +43m 5:35 / km
ahr:129 max:146 shoes: NB Vazee Urge (Black)

S&C 28:33 intensity: (8:34 @1) + (17:31 @2) + (2:28 @3)
ahr:105 max:136

Downhill conditioning full 3 sets
5 PM

Running (Road) 23:06 intensity: (23 @1) + (1:29 @2) + (21:14 @3) 4.0 km (5:47 / km) +4m 5:45 / km
ahr:130 max:146 shoes: NB Vazee Urge (Black)

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