Training Log Archive: BroonerIn the 7 days ending Feb 11, 2013:
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Monday Feb 11, 2013 #
Cycling 25:45 [3] 8.4 km (19.6 kph) +140m
ahr:130 max:156 slept:7.0
Cycling 27:35 [3] 9.2 km (20.0 kph) +60m
ahr:120 max:162
Running (Terrain) warm up/down 6:00 [3] 1.2 km (5:00 / km) +20m 4:37 / km
ahr:146 max:160 shoes: Inov-8 Road-X 255 (old)
Orienteering race 15:35 [5] ** 3.6 km (4:20 / km) +30m 4:09 / km
ahr:175 max:188 spiked:10/17c shoes: Inov-8 Road-X 255 (old)
Was a reasonably straightforward course, with a few tricks, but looking at the splits it was nowhere near as straightforward as it looks (or at least both Andy & I were losing stacks of time all over the place rather innocuously).
I had a few misses in the circle (#3, #6 - descriptions might have helped) and dodgy routes (#1, #4 & #7) and missing a few cut throughs (#12). Sub 15 should have been done running cleanly, would be much quicker with fresh legs too.
Heel not a problem, but aided by ibuprofen and mainly being on grass.
Sunday Feb 10, 2013 #
Cycling 15:55 [3] 5.0 km (18.8 kph) +50m
ahr:128 max:157 slept:5.0
Running (Road) warm up/down 8:00 [3] 1.7 km (4:42 / km) +15m 4:30 / km
ahr:154 max:178 shoes: Vivobarefoot Breatho Trail
Running (Mixed) race 46:45 [5] 10.2 km (4:35 / km) +180m 4:13 / km
ahr:187 max:195 shoes: Vivobarefoot Breatho Trail
Well, this was a tough, but a thoroughly enjoyable start to my birthday. Had been warned that we were best getting off fast at the start to avoid being stuck behind too many folk on the single track, but seemed every else was of the same mindset, so we took off at a hell of a pace.
Settled down after the first climb and I found I was within sight of Andy ahead, with a couple of folk in between, so slowly reeled them in on the more technical climbs and descents and passed a couple more so was on Andy's shoulder at the top of the main climb. I was pretty stuffed by that stage and dropped back slightly on the singletrack, and then didn't have much power on the hills once on the firetrail section which seemed to go on forever as he pulled away.
Was very glad of watermelon at the cupless drinks station, as despite the early hour it was hotting up. Was passed by a couple of folk here, and pushed on solo through the singletrack (thankfully not having to get wet feet in the lake like when we recce'd the course) to the dam. Crossing the dam I saw I was maybe 200m clear of someone, so was digging in for the final couple of km. This included the sting in the tail for the course, a rocky steppy 50m climb where the final section finally defeated my aim to get through all the climbs without walking. I did however manage to get down to the finish in one piece, and made my other aims of not getting chicked and not stacking it. Hurrah.
Finished a few places and 90s down on Andy in about 13th, but a few fast folk on the later waves pushed me out of the prizes to 18th. Would have been good enough for top 10 in either of the first two races. Good way to earn breakfast though.
Running (Road) warm up/down 8:00 [3] 1.3 km (6:09 / km) +10m 5:56 / km
ahr:140 max:156 (injured) shoes: Vivobarefoot Breatho Trail
Brilliant race finish, by the lake, and with a plentiful supply of pancakes, fresh fruit and coke. Winner.
Saturday Feb 9, 2013 #
Cycling (MTB) 17:00 [3] 5.75 km (20.3 kph) +50m
ahr:140 max:165 slept:7.0
Running (Mixed) 57:30 [4] 9.8 km (5:52 / km) +165m 5:25 / km
ahr:152 max:178 shoes: Vivobarefoot Breatho Trail
Mountain Biking 55:00 [3] 10.8 km (11.8 kph) +160m
ahr:146 max:171
Cycling (MTB) 25:00 [3] 5.75 km (13.8 kph) +80m
ahr:115 max:146
Friday Feb 8, 2013 #
Cycling 28:00 [3] 8.4 km (18.0 kph) +140m
slept:7.5
Running (Road) warm up/down 12:30 [3] 2.8 km (4:28 / km) +15m 4:21 / km
ahr:139 max:183 shoes: Inov-8 Road-X 255 (old)
Running (Mixed) hills 12:00 [5] 2.6 km (4:37 / km) +75m 4:02 / km
ahr:173 max:188 shoes: Inov-8 Road-X 255 (old)
Running (Road) warm up/down 8:00 [4] 1.45 km (5:31 / km) +60m 4:34 / km
ahr:170 max:182
Cycling 28:00 [3] 8.2 km (17.6 kph) +90m
ahr:115 max:154
Thursday Feb 7, 2013 #
Cycling 29:00 [3] 8.9 km (18.4 kph) +140m
ahr:132 max:163 slept:7.0
Cycling 32:00 [3] 8.4 km (15.8 kph) +105m
ahr:114 max:146 slept:7.0
S&C 15:00 [2]
Wednesday Feb 6, 2013 #
Cycling 28:00 [3] 8.4 km (18.0 kph) +140m
ahr:129 max:169 slept:7.5
Running (Road) warm up/down 6:00 [3] 1.2 km (5:00 / km) +30m 4:27 / km
ahr:145 max:155 shoes: Inov-8 Road-X 255 (old)
Orienteering race (Score) 50:15 [5] 7.6 km (6:37 / km) +150m 6:01 / km
ahr:172 max:191 shoes: Inov-8 Road-X 255 (old)
Predominantly bush course, with some nice trails and some grotty trails and some bush bashing too. Going straight into this with no planning wasn't the best, picked a reasonable outline route but missed a few shortcuts and was also making silly mistakes in the circle, mainly running past controls. Felt pretty off the pace in the second half and was well over time without even a sensible route to the finish to make it worthwhile. Fun though.
Running (Mixed) warm up/down 8:00 [3] 1.2 km (6:40 / km) +40m 5:43 / km
ahr:152 max:171 shoes: Inov-8 Road-X 255 (old)
Cycling 27:00 [3] 9.7 km (21.6 kph) +100m
ahr:126 max:150
Tuesday Feb 5, 2013 #
Cycling 28:00 [3] 8.4 km (18.0 kph) +140m
ahr:133 max:171 slept:7.0
Running (Mixed) 25:00 [3] 4.5 km (5:33 / km)
ahr:140 max:180
Cycling 30:00 [3] 10.0 km (20.0 kph)