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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brooner

In the 7 days ending Jun 2:

activity # timemileskm+mload
  Running (Road)5 4:16:36 29.51(8:42) 47.5(5:24) 976311.2
  S&C6 3:44:0089.6
  adventuring1 1:29:15 2.74(32:36) 4.41(20:15) 12771.7
  Running (Mixed)1 30:28 2.88(10:34) 4.64(6:34) 14536.1
  Spinning1 20:01 4.61(13.8/h) 7.43(22.3/h)16.0
  Total14 10:20:20 39.75 63.97 1248524.6
  [1-5]8 6:35:34

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MoTuWeThFrSaSu

Sunday Jun 2 #

12 PM

adventuring 1:29:15 intensity: (1:28:24 @1) + (51 @2) 4.41 km (20:15 / km) +127m 17:42 / km
ahr:100 max:147 shoes: Salomon Sense Ride 4 - Blue 10

Wander with Tol from euphoric to Marge’s lookout, via some of the trails left off the rogaine map and checking out a load of the lovely cliff lines and big boulders along the way. Possibly worth looking at more seriously for adding to the knapsack orienteering map.
1 PM

Running (Mixed) 30:28 intensity: (3 @0) + (4:32 @1) + (22:29 @2) + (3:24 @3) 4.64 km (6:34 / km) +145m 5:41 / km
ahr:147 max:169 shoes: Salomon Sense Ride 4 - Blue 10

Euphoric mountain bike trails back to the van.
2 PM

Running (Road) 53:49 intensity: (3:22 @1) + (47:43 @2) + (2:44 @3) 10.01 km (5:23 / km) +196m 4:54 / km
ahr:149 max:162 shoes: Mizuno Waveknit 3 (navy #1)

Slog home on the road, not really feeling it so a bit of a battle. Groin a bit grumpy.

Saturday Jun 1 #

1 PM

S&C 39:00 [0]

Set B + adductor stretches
6 PM

Running (Road) 39:12 intensity: (6 @0) + (7:00 @1) + (28:34 @2) + (3:06 @3) + (26 @4) 7.35 km (5:20 / km) +145m 4:51 / km
ahr:145 max:175 shoes: ASICS Fuji Lite 2

Friday May 31 #

7 AM

Running (Road) 16:46 intensity: (7:44 @1) + (8:40 @2) + (22 @3) 3.0 km (5:35 / km) +38m 5:15 / km
ahr:137 max:160 shoes: Mizuno Waveknit 3 (navy) II

8 AM

S&C 35:00 [0]

Set A

Thursday May 30 #

1 PM

S&C 40:00 [0]

Set B

Wednesday May 29 #

5 AM

Running (Road) 1:10:52 intensity: (7 @0) + (12:20 @1) + (25:13 @2) + (29:41 @3) + (3:31 @4) 14.12 km (5:01 / km) +222m 4:39 / km
ahr:151 max:178 shoes: NB FF880 (blue)

BMMC Springwood streets, easy for the first bit then solo cadence focused effort round the Faulco route with a bit extra to get to 30 mins. Probably longest I’ve managed an average 170 for.
7 AM

S&C 42:00 [0]

Set A

Tuesday May 28 #

8 AM

S&C 28:00 [0]

Set B, no lunges
6 PM

Spinning 20:01 [1] 7.43 km (22.3 kph)
ahr:119 max:136

Monday May 27 #

12 PM

S&C 40:00 [0]

Set A, plank progression, groin ok on bugs
3 PM

Running (Road) 1:15:57 intensity: (30 @0) + (14:40 @1) + (51:01 @2) + (8:34 @3) + (1:12 @4) 13.01 km (5:50 / km) +375m 5:06 / km
ahr:144 max:177 shoes: Salomon Sense Ride 4 - Blue 10

Easy 45 out and back on valley heights fire trail, then 6x30s efforts on the return. Feeling pretty comfortable.

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