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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brooner

In the 7 days ending Feb 21:

activity # timemileskm+mload
  Orienteering6 3:54:29 22.04(10:38) 35.47(6:37) 740375.6
  Kayaking2 2:14:02 6.59(20:21) 10.6(12:39)40.2
  Running (Mixed)6 1:40:45 10.07(10:00) 16.2(6:13) 9399.7
  Cycling2 50:39 8.48(10.0/h) 13.65(16.2/h) 14633.9
  Running (Road)4 46:40 5.35(8:43) 8.61(5:25) 14645.3
  S&C2 42:2928.9
  Total18 10:09:04 52.53 84.53 1126623.6

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MoTuWeThFrSaSu

Sunday Feb 21 #

9 AM

Orienteering 49:36 intensity: (1:03 @1) + (32 @2) + (4:14 @3) + (20:46 @4) + (23:01 @5) 6.82 km (7:16 / km) +189m 6:23 / km
ahr:164 max:180 shoes: Inov8 X-Talon 212

Paired Map Memory training in Belanglo with Paddy, both going pretty well and certainly running faster than we might have done with the map - one stuff up each, but generally clean and a really good exercise. Big stack towards the end, landing on rock rather than soft forest, so ripped my hand open.
1 PM

Running (Mixed) warm up/down 6:35 intensity: (12 @1) + (15 @2) + (6:08 @3) 1.01 km (6:30 / km)
ahr:137 max:149 shoes: Salomon Sonic RA Max

2 PM

Orienteering 12:17 intensity: (6 @2) + (11 @3) + (38 @4) + (11:22 @5) 2.95 km (4:10 / km) +24m 4:00 / km
ahr:177 max:186 shoes: Salomon Sonic RA Max

Sprint "qualifier" around a mediocre map with controls stolen or in the wrong place.

Running (Mixed) warm up/down 18:54 intensity: (1 @1) + (23 @2) + (14:44 @3) + (3:46 @4) 2.73 km (6:56 / km) +23m 6:39 / km
ahr:144 max:161 shoes: Salomon Sonic RA Max

3 PM

Running (Mixed) 4:07 intensity: (13 @1) + (1:13 @2) + (2:41 @3) 0.47 km (8:51 / km)
ahr:124 max:141 shoes: Salomon Sonic RA Max

Orienteering 8:07 intensity: (1 @1) + (7 @2) + (12 @3) + (46 @4) + (7:01 @5) 2.08 km (3:54 / km) +3m 3:52 / km
ahr:177 max:190 shoes: Salomon Sonic RA Max

Knock-out sprint "final" with 20s to make a map choice from a segment before you start. I was the first to pick the simpler looking C map, then was joined by most of the others, and it proved to be the best one. Straightforward course otherwise - Ali, Sam, Toby & I pulled away on the long leg to 2 and then it strung out as Ali got away and Toby dropped off - I didn't have the legs (or fence jumping ability) to properly test Sam at the end. Fun blast.

Saturday Feb 20 #

10 AM

Running (Mixed) warm up/down 11:59 intensity: (39 @1) + (1:33 @2) + (9:47 @3) 1.91 km (6:16 / km) +6m 6:11 / km
ahr:131 max:151 shoes: Inov-8 Oroc 280

11 AM

Orienteering 1:00:37 intensity: (6 @1) + (6 @2) + (11:44 @3) + (27:14 @4) + (21:27 @5) 6.38 km (9:30 / km) +201m 8:13 / km
ahr:163 max:187 shoes: Inov-8 Oroc 280

Middle Distance at Wattle Ridge, tough course from Greg and I had some good and some bad bits, pretty rusty generally and poor direction on the compass as always but able to get away with it on the whole. Knackered by the end - 11+km of this stuff with another month of growth is going to be tough going.
2 PM

Orienteering 1:00:01 intensity: (51 @1) + (5:05 @2) + (28:52 @3) + (22:51 @4) + (2:22 @5) 6.41 km (9:22 / km) +179m 8:13 / km
ahr:147 max:175 shoes: Inov-8 Oroc 280

Re-running a few of the troublesome legs, testing different routechoices on others, and then back on the motorbike trails which were fun.

Friday Feb 19 #

7 AM

Running (Road) 15:18 intensity: (14 @1) + (33 @2) + (14:31 @3) 2.72 km (5:38 / km) +47m 5:11 / km
ahr:137 max:148 shoes: Salomon Sonic RA Max

8 AM

S&C 20:07 intensity: (5:36 @1) + (11:00 @2) + (3:31 @3)
ahr:98 max:145

3 full sets

Thursday Feb 18 #

6 PM

Kayaking 1:00:15 [1] 4.19 km (14:22 / km)
ahr:77 max:95

Paddle practice in a K7, good fun.

Wednesday Feb 17 #

5 PM

Cycling warm up/down 25:24 intensity: (2:49 @1) + (10:41 @2) + (11:54 @3) 8.76 km (20.7 kph) +88m
ahr:118 max:146 shoes: Kona Jake the Snake '14

6 PM

Running (Mixed) warm up/down 20:18 intensity: (5 @1) + (1:54 @2) + (14:06 @3) + (4:13 @4) 3.07 km (6:36 / km)
ahr:143 max:168 shoes: NB FF880 (blue)

14pp/km

Orienteering race 43:51 intensity: (5 @2) + (7 @3) + (8 @4) + (43:31 @5) 10.83 km (4:03 / km) +143m 3:48 / km
ahr:184 max:192 shoes: NB FF880 (blue)

Another Summer Series burn up, though the legs were a little sluggish from the weekend. Both 1 & 6 looked like they wouldn't be worth it on a course which was surprisingly long given the small area. Early call to drop 6 meant making a call on 1 with ~15 mins left and I ditched that too, but given the 70s under time the ~400m leg was borderline. Would have been back earlier still were it not for an excursion up an unmapped road before 12. Quite enjoyed the slightly damp conditions, and thoroughly enjoyed yeeros afterwards. 9.81pp/km
8 PM

Cycling warm up/down 25:15 intensity: (6:34 @1) + (14:45 @2) + (3:55 @3) + (1 @4) 4.88 km (11.6 kph) +58m
ahr:106 max:155 shoes: Kona Jake the Snake '14

Tuesday Feb 16 #

6 AM

Running (Road) warm up/down 7:00 intensity: (3 @1) + (20 @2) + (3:32 @3) + (3:04 @4) + (1 @5) 1.43 km (4:54 / km) +45m 4:14 / km
ahr:151 max:169 shoes: NB Zante v3 (black)

0pp/km

Kayaking 1:13:47 [1] 6.41 km (11:31 / km)

Goat Island clockwise for a change.
7 AM

Running (Road) warm up/down 7:49 intensity: (15 @1) + (20 @2) + (7:14 @3) 1.4 km (5:34 / km) +23m 5:09 / km
ahr:136 max:153 shoes: NB Zante v3 (black)

17.14pp/km
8 AM

S&C 22:22 intensity: (1:44 @1) + (10:28 @2) + (9:52 @3) + (18 @4)
ahr:120 max:158

3 full sets
5 PM

Running (Road) 16:33 intensity: (37 @1) + (5:19 @2) + (9:40 @3) + (57 @4) 3.07 km (5:24 / km) +32m 5:08 / km
ahr:124 max:156

12.33pp/km

Monday Feb 15 #

6 PM

Running (Mixed) 38:52 intensity: (36 @1) + (4:14 @2) + (34:02 @3) 7.01 km (5:33 / km) +65m 5:18 / km
ahr:128 max:147 shoes: Asics Novablast Platinum

Easy shakeout, uni, Broadway, foreshore. 13.14pp/km

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