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Training Log Archive: Brooner

In the 7 days ending Apr 7, 2012:

activity # timemileskm+m
  Running (Road)7 2:05:55 16.96(7:25) 27.3(4:37) 80
  Orienteering3 1:55:33 12.24(9:26) 19.7(5:52) 295
  Running (Mixed)5 1:19:15 10.13(7:49) 16.3(4:52) 195
  S&C3 55:00
  Spinning1 40:00
  Cycling2 23:00 5.75(15.0/h) 9.25(24.1/h) 10
  Running (Terrain)2 16:20 1.68(9:44) 2.7(6:03) 20
  Total17 7:35:03 46.76 75.25 600
averages - sleep:7.6

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SuMoTuWeThFrSa

Saturday Apr 7, 2012 #

Note
slept:7.5 (injured)

11 AM

Running (Mixed) warm up/down 16:00 [3] 3.0 km (5:20 / km) +35m 5:02 / km
ahr:142 max:161 shoes: Inov-8 Oroc 280 (old)

Up to start, again running a bit late and rushed which didn't help with my race start...

Orienteering race (middle) 44:05 [5] 6.1 km (7:14 / km) +190m 6:15 / km
ahr:173 max:184 shoes: Inov-8 Oroc 280 (old)

JK Middle

As with many others, screwed up #1 and binned 2 minutes straight away, banana'd into 2 almost via #3, got caught out by the non existent veg boundary at #4 and poor through the green towards #6.

Improved a bit from there chasing down Kyle, who I'd passed at #1 without knowing, then was overtaken by him at #4.

Sloppy at #16 and #17, lack of concentration, then took the dubious track route to the final control.

Not a great day in the forest, didn't have the technique or the terrain legs for that. At least 5 mins of mistakes.
1 PM

Running (Mixed) warm up/down 7:30 [3] 1.2 km (6:15 / km) +15m 5:53 / km
ahr:120 max:142 shoes: Inov-8 Oroc 280 (old)

Knee seizing up after the race.

Friday Apr 6, 2012 #

Event: JK 2012
 

Note
slept:7.0

1 PM

Running (Mixed) warm up/down 4:00 [3] 0.7 km (5:43 / km) +20m 5:00 / km
ahr:148 max:161 shoes: Salomon XA Pro 3D

Limited warm up, ended up running quite late, not the best prep.

Orienteering race (Sprint) 18:37 [5] 4.0 km (4:39 / km) +15m 4:34 / km
ahr:175 max:193 shoes: Salomon XA Pro 3D

JK Sprint

Clean through the first few but missed the best route to #5 and got caught by a dead end in the process. Wiped out on cobbles coming out of #7, smashing my compass in the process, and then was a bit more shaky after that - took the long way round to #9 and never felt that I was really pushing particularly hard.

A number of small time losses towards the end, lost concentration and almost mispunched on the control before crossing the bridge, and a bit of time in the parkland by not being aggressive enough.
2 PM

Running (Mixed) warm up/down 5:00 [3] 1.0 km (5:00 / km) +15m 4:39 / km
ahr:139 max:165 shoes: Salomon XA Pro 3D

Thursday Apr 5, 2012 #

1 PM

Running (Road) warm up/down 10:00 [2] 1.6 km (6:15 / km)
slept:7.0

S&C 20:00 [2]

S&C 10:00 [1]

Wednesday Apr 4, 2012 #

6 PM

Cycling warm up/down 14:00 [3] 5.4 km (23.1 kph)
ahr:131 max:159 slept:8.0

7 PM

Running (Road) warm up/down 14:40 [3] 3.2 km (4:35 / km) +45m 4:17 / km
ahr:149 max:164 shoes: Inov-8 Road-X 255 (old)

Warm up and strides.

Running (Mixed) intervals (Pyramid) 30:00 [5] 7.0 km (4:17 / km) +65m 4:06 / km
ahr:179 max:189 shoes: Inov-8 Road-X 255 (old)

Pyramid season on the heath 1 2 3 4 4 3 2 1, second half mainly uphill. Minute easy jogging recoveries, two after the four minutes reps.

330m +5
540m +6
910m +5
1.2km
1.1km +16
830m +20
570m +8
340m


Running (Mixed) warm up/down 16:45 [3] 3.4 km (4:56 / km) +45m 4:37 / km
ahr:147 max:167 shoes: Inov-8 Road-X 255 (old)

Extended warm down round Belsize park.
8 PM

Cycling warm up/down 9:00 [3] 3.85 km (25.7 kph) +10m
ahr:131 max:149

Tuesday Apr 3, 2012 #

12 PM

Running (Road) warm up/down 10:00 [2] 1.6 km (6:15 / km)

1 PM

Spinning 40:00 [4]
ahr:149 max:175 slept:8.0

Monday Apr 2, 2012 #

8 AM

Running (Road) warm up/down 9:50 [3] 2.1 km (4:41 / km) +5m 4:38 / km
ahr:138 max:152 slept:7.75 shoes: Inov-8 Road-X 233

Legs not feeling particularly happy about this running mallarky today.

Running (Road) tempo 1:00:20 [4] 15.2 km (3:58 / km) +30m 3:56 / km
ahr:163 max:171 shoes: Inov-8 Road-X 233

Tempo effort down canal to Limehouse, Wapping, Tower Bridge then South Bank to Waterloo then back towards Borough.

Bang on the pace but wasn't anywhere near comfortable with it for the final 5km, heavy legs from the weekend.
9 AM

Running (Road) warm up/down 6:05 [3] 1.3 km (4:41 / km)
ahr:139 max:162 shoes: Inov-8 Road-X 233

Dropped the last planned km of the tempo for a warm down shuffle.
1 PM

Running (Road) warm up/down 10:00 [2] 1.6 km (6:15 / km)

S&C 20:00 [2]

2 PM

S&C 5:00 [1]

6 PM

Running (Road) 5:00 [2] 0.7 km (7:09 / km)
shoes: Inov-8 Road-X 233

Jog round to On Your Bike, legs pretty heavy but eased off with a bit of cycling this evening.

Sunday Apr 1, 2012 #

11 AM

Running (Terrain) warm up/down 3:00 [3] 0.55 km (5:27 / km) +5m 5:13 / km
ahr:133 max:148 slept:8.0 shoes: Inov-8 Mudclaw O #1

Cursory warm up.
12 PM

Orienteering race 52:51 [4] 9.6 km (5:30 / km) +90m 5:16 / km
ahr:160 max:175 shoes: Inov-8 Mudclaw O #1

Hainault CC Burn Up Brown Course - 7.3km.

Legs struggling to get going, but improved as things went on. Was pretty much a path route choice then duck into the bramble and holly bush hell for the control sort of area, with a few bingo controls just for fun.

I managed to bin almost 4 minutes on the penultimate control to give Eddie overall weekend victory, and a few other misses throughout the course dropped another 3 minutes, but some decent splits when I was concentrating.

Running (Terrain) warm up/down 13:20 [2] 2.15 km (6:12 / km) +15m 6:00 / km
ahr:121 max:141 shoes: Inov-8 Mudclaw O #1

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