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Training Log Archive: Brooner

In the 7 days ending Apr 10, 2012:

	activity	#	time	miles		km		+m	load
	Running (Mixed)	7	1:59:15	14.91	(8:00)	24.0	(4:58)	335	190.9
	Orienteering	3	1:32:16	9.13	(10:06)	14.7	(6:17)	400	203.0
	S&C	1	30:00						28.0
	Running (Road)	2	24:40	2.98	(8:16)	4.8	(5:08)	45	30.5
	Cycling	2	23:00	5.75	(15.0/h)	9.25	(24.1/h)	10	32.2
	Total	10	4:49:11	32.78		52.75		790	484.7
averages - sleep:7.4

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Tuesday Apr 10, 2012 #

Note
slept:7.0 (injured) (rest day)

Knee sore on the cycling to/from work, so no spinning.

Monday Apr 9, 2012 #

Note
slept:7.5 (injured)

10 AM

Running (Mixed) warm up/down 5:00 [3] 0.6 km (8:20 / km)
ahr:123 max:145 shoes: Inov-8 Oroc 280 (old)

Pain almost straight away, so didn't do much of a warm up. Spent ages getting cold in changeover instead.

Orienteering race 29:34 [5] 4.6 km (6:26 / km) +195m 5:18 / km
ahr:165 max:180

HR says it all, knee wasn't good and wasn't really pushing, pretty clean though,

Sunday Apr 8, 2012 #

Note
slept:8.0 (injured)

8 AM

Running (Mixed) 35:00 [3] 7.1 km (4:56 / km) +140m 4:29 / km
ahr:143 max:163 shoes: Inov-8 Road-X 255 (old)

Was hoping to run off the knee problem, but wasn't really happening, and the bridge on my planned route didn't exist, so cut it short.

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.

1 - Splits

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

1 - Splits

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

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