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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brooner

In the 7 days ending May 19:

activity # timemileskm+mload
  Running (Mixed)4 2:16:48 13.96(9:48) 22.47(6:05) 431173.3
  S&C5 2:14:0053.6
  Orienteering2 1:58:55 9.86(12:04) 15.86(7:30) 588199.9
  Running (Road)1 1:04:13 7.87(8:10) 12.66(5:04) 23190.7
  Hiking1 45:21 2.44(18:37) 3.92(11:34) 5137.2
  Cycling2 33:42 8.56(15.2/h) 13.77(24.5/h) 16433.0
  Running (Terrain)1 22:00 1.47(14:55) 2.37(9:16) 4323.9
  Total14 9:14:59 44.15 71.05 1507611.5
  [1-5]9 7:00:11

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Sunday May 19 #

10 AM

Running (Mixed) warm up/down 29:17 intensity: (14:55 @1) + (12:47 @2) + (1:35 @3) 3.4 km (8:36 / km) +108m 7:26 / km
ahr:131 max:164 shoes: Inov8 X-Talon 212

11 AM

Orienteering race 59:50 intensity: (5:37 @1) + (16:39 @2) + (27:58 @3) + (9:34 @4) + (2 @5) 8.2 km (7:18 / km) +313m 6:08 / km
ahr:158 max:182 shoes: Inov8 X-Talon 212

Saturday May 18 #

9 AM

S&C 11:00 [0]

1 round, set a
12 PM

Running (Mixed) warm up/down 10:25 intensity: (1:30 @1) + (5:08 @2) + (3:47 @3) 1.55 km (6:44 / km) +10m 6:32 / km
ahr:151 max:169 shoes: Inov-8 Oroc 280

Orienteering race 59:05 intensity: (9 @1) + (3:53 @2) + (14:03 @3) + (36:37 @4) + (4:23 @5) 7.66 km (7:43 / km) +275m 6:32 / km
ahr:173 max:185 shoes: Inov-8 Oroc 280

2 PM

Running (Terrain) warm up/down 22:00 intensity: (10:13 @1) + (7:43 @2) + (4:04 @3) 2.37 km (9:16 / km) +43m 8:30 / km
ahr:140 max:169 shoes: Inov-8 Oroc 280

Friday May 17 #

8 AM

S&C 10:00 [0]

1 round, set b
1 PM

Running (Mixed) hills 25:29 intensity: (6:19 @1) + (10:43 @2) + (7:21 @3) + (1:06 @4) 4.12 km (6:11 / km) +107m 5:29 / km
ahr:146 max:174 shoes: Inov-8 Road X Treme 178

Easy shakeout with 7 short hill strides.

Thursday May 16 #

8 AM

S&C 43:00 [0]

Set A
5 PM

Hiking 45:21 intensity: (48 @0) + (41:31 @1) + (3:02 @2) 3.92 km (11:34 / km) +51m 10:52 / km
ahr:108 max:149

Wednesday May 15 #

5 AM

Running (Road) tempo 1:04:13 intensity: (11:54 @1) + (17:46 @2) + (23:35 @3) + (10:36 @4) + (22 @5) 12.66 km (5:04 / km) +231m 4:39 / km
ahr:153 max:183 shoes: Topo Ultra Fly 4

BMMC Springwood streets, 45min tempo was on the cards today so did the 10km loop trying to stay with Jason & Anthony.

Tuesday May 14 #

10 AM

S&C 20:00 [0]

Set B minus lunges to see if that improves the groin issues

Monday May 13 #

9 AM

S&C 50:00 [0]

Set A
3 PM

Cycling warm up/down 14:20 intensity: (7:54 @1) + (6:26 @2) 6.83 km (28.6 kph) +64m
ahr:135 max:152 shoes: Kona Jake the Snake '14

Running (Mixed) 1:11:37 intensity: (2:24 @1) + (37:38 @2) + (30:13 @3) + (1:22 @4) 13.4 km (5:21 / km) +207m 4:58 / km
ahr:154 max:175 shoes: ARC'TERYX Norvan SL 2 (Yellow)

Easy blue gum loop with cadence focus, pretty good around 170 until about 9km. 6x30s hills at the end. Groin ok.
5 PM

Cycling warm up/down 19:22 intensity: (10:45 @1) + (8:37 @2) 6.94 km (21.5 kph) +100m
ahr:128 max:155 shoes: Kona Jake the Snake '14

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