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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brooner

In the 7 days ending Feb 25, 2021:

activity # timemileskm+mload
  Orienteering6 3:55:04 21.15(11:07) 34.04(6:54) 828428.6
  Running (Mixed)6 2:13:35 12.86(10:23) 20.69(6:27) 118188.2
  S&C2 40:0744.9
  Running (Road)2 26:58 3.07(8:47) 4.94(5:27) 9337.1
  Cycling2 22:15 4.22(11.4/h) 6.8(18.3/h) 7521.9
  Total14 7:37:59 41.3 66.47 1113720.7

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FrSaSuMoTuWeTh

Wednesday Feb 24, 2021 #

Event: Sydney Summer Series #21 Allambie Heights
 
5 PM

Cycling 8:54 intensity: (1:10 @1) + (6:14 @2) + (1:30 @3) 2.54 km (17.1 kph) +50m
ahr:110 max:129

6 PM

Running (Mixed) warm up/down 8:08 intensity: (18 @1) + (33 @2) + (7:17 @3) 1.5 km (5:26 / km)
ahr:131 max:150 shoes: Inov8 Trail Talon 275 (black)

8pp/km

Orienteering 44:26 intensity: (19 @2) + (11:50 @3) + (9:05 @4) + (23:12 @5) 9.4 km (4:44 / km) +230m 4:13 / km
ahr:164 max:192 (injured) shoes: Inov8 Trail Talon 275 (black)

Nice new area in Allenby park, with some lovely trails which I've only briefly skirted through before. Decided to go clockwise to break up the climbs, and was going well until my hamstring went on the way to #10, got round the next couple ok but then it was a slow slog to the finish ditching a slew of controls. Home in time, and tied with James, but probably would have been 20 clear otherwise.

No warm down after Sunday's second blast, and limited warm up before hand, not a great combo ahead of hard running here. No rogaine for me this weekend, and probably just a hike round next weekend's one too.

4.89pp/km
8 PM

Cycling 13:21 intensity: (3:44 @1) + (9:31 @2) + (6 @3) 4.26 km (19.1 kph) +25m
ahr:103 max:120

Tuesday Feb 23, 2021 #

8 AM

Running (Road) 11:40 intensity: (25 @1) + (7 @2) + (11:08 @3) 2.22 km (5:15 / km) +46m 4:45 / km
ahr:136 max:148 shoes: NB Zante v3 (black)

17.11pp/km

S&C 20:00 intensity: (54 @1) + (7:41 @2) + (11:12 @3) + (13 @4)
ahr:120 max:156

3 full sets

Monday Feb 22, 2021 #

12 PM

Running (Mixed) 1:23:52 intensity: (1:18:44 @3) + (5:08 @4) 13.08 km (6:25 / km) +89m 6:12 / km
ahr:140 max:165 shoes: Inov8 Trail Talon 250 (grey/re

Sunday Feb 21, 2021 #

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, 2021 #

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, 2021 #

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

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