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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brooner

In the 7 days ending Feb 7:

activity # timemileskm+mload
  Running (Mixed)6 3:29:53 19.4(10:49) 31.22(6:43) 559209.0
  Cycling6 2:15:05 25.55(11.3/h) 41.12(18.3/h) 670100.6
  Orienteering4 1:58:54 15.2(7:49) 24.47(4:52) 618233.9
  Running (Road)7 1:33:37 9.08(10:18) 14.62(6:24) 18286.5
  S&C2 45:4923.8
  Total18 10:03:18 69.24 111.43 2029653.7

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Sunday Feb 7 #

2 PM

Running (Mixed) warm up/down 15:35 intensity: (7 @1) + (39 @2) + (13:56 @3) + (53 @4) 2.62 km (5:57 / km) +23m 5:43 / km
ahr:138 max:165 shoes: Inov-8 Trailroc 255

Orienteering race 14:19 intensity: (1 @1) + (5 @2) + (11 @3) + (45 @4) + (13:17 @5) 2.82 km (5:05 / km) +50m 4:40 / km
ahr:175 max:186 shoes: Inov-8 Trailroc 255

Big Foot Sprints prologue, pretty poor with pre-planning and rushing decisions, despite the long road leg to 2 which offered plenty of time to look ahead. Generally clean around controls though a bit hesitant at 5. 9 seconds down on Ewan, 30+ on Toby.
3 PM

Running (Mixed) warm up/down 12:26 intensity: (16 @1) + (1:50 @2) + (10:20 @3) 1.52 km (8:11 / km) +23m 7:37 / km
ahr:133 max:152 shoes: Inov-8 Trailroc 255

4 PM

Running (Mixed) warm up/down 7:51 intensity: (7 @1) + (22 @2) + (6:57 @3) + (25 @4) 1.21 km (6:31 / km) +5m 6:23 / km
ahr:136 max:158 shoes: Inov-8 Trailroc 255

Orienteering race 17:36 intensity: (3 @2) + (31 @3) + (55 @4) + (16:07 @5) 2.96 km (5:57 / km) +63m 5:22 / km
ahr:180 max:197 shoes: Inov-8 Trailroc 255

Big Foot Sprints chase, once again rushed decisions and poor reading ahead. Didn't even look at the track route to #2 and chased Ewan into the bush down the hill, saw Toby near the track at the bottom as I hit the open rock/track first and turned towards the control, but didn't see it and entered the bush just beyond it, before missing it a couple more times and being caught in scrub.

Eventually got it, behind Aidan & Cooper who started 2 mins back, and from there until #13 didn't really need to navigate (and had no ability to at that speed) as I moved past them and then Jock & James, the latter sticking with me into the open at #16.

Was opening a gap to #18 but went underneath it and looped round so James got back in front, punched #19 together and just ahead to #20 & #21 before he came past me to the finish but failed to punch first time, so I sneaked in to somehow hold 3rd spot.

Scrappy, hesitant, awful orienteering but really good fun as ever when you're in the thick of it.

Running (Mixed) warm up/down 15:40 intensity: (3:07 @2) + (11:18 @3) + (1:15 @4) 1.41 km (11:05 / km) +45m 9:35 / km
ahr:135 max:162 shoes: Inov-8 Trailroc 255

Saturday Feb 6 #

7 AM

Cycling 18:04 intensity: (2:49 @1) + (6:24 @2) + (8:51 @3) 5.84 km (19.4 kph) +75m
ahr:117 max:147

8 AM

Running (Mixed) long 2:11:47 intensity: (18 @1) + (7:48 @2) + (1:58:28 @3) + (5:13 @4) 20.37 km (6:28 / km) +413m 5:52 / km
ahr:138 max:158 shoes: Inov8 Trail Talon 275 (black)

Easy trails with Bart out and back along the Wolli track with some new trail excursions around Bexley, as well as a pretzel and sausage stop, and a few hills thrown in too. Good stretch of the legs. 1.57pp/km
12 PM

Cycling 23:26 intensity: (1:23 @1) + (18:34 @2) + (3:29 @3) 5.22 km (13.4 kph) +65m
ahr:111 max:134

Friday Feb 5 #

7 AM

Running (Road) 15:48 intensity: (32 @1) + (1:46 @2) + (13:30 @3) 2.68 km (5:54 / km) +49m 5:24 / km
ahr:129 max:144

10.82pp/km

S&C 25:49 intensity: (6:45 @1) + (14:05 @2) + (4:59 @3)
ahr:108 max:141

Full 3 sets.
6 PM

Running (Road) 17:22 intensity: (12 @1) + (10 @2) + (14:24 @3) + (2:36 @4) 3.16 km (5:29 / km) +27m 5:16 / km
ahr:142 max:167 shoes: Mizuno Waveknit 3 (navy)

9.81pp/km

Wednesday Feb 3 #

5 PM

Cycling 8:00 intensity: (2:11 @1) + (5:37 @2) + (12 @3) 2.23 km (16.7 kph) +54m
ahr:104 max:121

6 PM

Running (Road) warm up/down 14:53 intensity: (6 @1) + (1:25 @2) + (13:05 @3) + (17 @4) 2.1 km (7:05 / km) +7m 6:58 / km
ahr:137 max:155 shoes: NB FF880 (blue)

7.61pp/km

Orienteering 43:02 intensity: (15 @3) + (30 @4) + (42:17 @5) 10.31 km (4:11 / km) +204m 3:48 / km
ahr:183 max:192 shoes: NB FF880 (blue)

Belrose flat out flag chasing. Had planned to leave 9 but everyone was getting back early, and a few had the lot with a few others close. Switched planned direction to go AC and hit the climbs towards the end, went ok but was running out of steam near the finish. A minute or so down on Ewan, and 90s on Ryan whose local knowledge and sketchy route cutting through to 21 saved him 700m. Fun blast. 3.69pp/km
7 PM

Running (Mixed) warm up/down 7:07 intensity: (18 @1) + (37 @2) + (6:12 @3) 1.1 km (6:27 / km) +1m 6:25 / km
ahr:133 max:144 shoes: NB FF880 (blue)

0pp/km
8 PM

Cycling 12:30 intensity: (3:39 @1) + (6:58 @2) + (1:53 @3) 3.95 km (19.0 kph) +24m
ahr:104 max:137

Tuesday Feb 2 #

8 AM

Running (Road) 15:14 intensity: (19 @1) + (43 @2) + (14:12 @3) 2.57 km (5:56 / km) +46m 5:27 / km
ahr:135 max:152 shoes: Mizuno Waveknit 3 (navy)

Schools are back - 25pp/km
5 PM

Running (Road) warm up/down 10:19 intensity: (6:40 @1) + (1:05 @2) + (2:34 @3) 0.71 km (14:33 / km) +2m 14:19 / km
ahr:103 max:128 shoes: Mizuno Waveknit 3 (navy)

S&C 20:00 intensity: (13:07 @1) + (6:08 @2) + (45 @3)
ahr:93 max:135

2 sets, with static split squats.
6 PM

Running (Road) 13:02 intensity: (21 @1) + (1:22 @2) + (11:19 @3) 2.29 km (5:42 / km) +26m 5:24 / km
ahr:126 max:139 shoes: Mizuno Waveknit 3 (navy)

Monday Feb 1 #

4 PM

Cycling 36:55 intensity: (1:03 @1) + (8:07 @2) + (24:02 @3) + (3:43 @4) 11.91 km (19.4 kph) +284m
ahr:132 max:166 shoes: Kona Jake the Snake '14

5 PM

Running (Mixed) warm up/down 19:27 intensity: (4 @1) + (11 @2) + (15:32 @3) + (3:40 @4) 3.0 km (6:29 / km) +49m 6:00 / km
ahr:145 max:164 shoes: NB FF880 (blue)

Long warm up, legs feeling pretty weary on the cycle over and continued into running, yesterday felt reasonably easy but feeling it today instead.

5pp/km

Orienteering 43:57 intensity: (8 @2) + (16 @3) + (2:22 @4) + (41:11 @5) 8.38 km (5:15 / km) +301m 4:27 / km
ahr:180 max:194 shoes: NB FF880 (blue)

Mosman flag chasing, some trail and big climbs amidst the streets, getting the lot looked feasible and I left the climbs towards the end in the hope I'd warm up. Never quite sure whether it's better going up or down the stairs to Balmoral. Lost small bits of time but finished a minute under, but Ewan blitzed me by over a minute despite mistakes.

7.26pp/km
7 PM

Running (Road) warm up/down 6:59 intensity: (8 @1) + (25 @2) + (6:26 @3) 1.12 km (6:15 / km) +25m 5:37 / km
ahr:135 max:153 shoes: NB FF880 (blue)

0.9pp/km

Cycling warm up/down 36:10 intensity: (7:37 @1) + (12:34 @2) + (15:59 @3) 11.98 km (19.9 kph) +169m
ahr:115 max:147 shoes: Kona Jake the Snake '14

Legs pretty dead, despite the mainly downhill roll home.

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