Training Log Archive: BroonerIn the 7 days ending Mar 5, 2015:
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| Fr | Sa | Su | Mo | Tu | We | Th | |||||||||||||||||
Thursday Mar 5, 2015 #
Cycling warm up/down 12:45 [3] 5.4 km (25.4 kph) +50m
ahr:129 max:149 slept:7.5
Running (Mixed) warm up/down 5:37 [3] 1.1 km (5:06 / km)
ahr:131 max:140 shoes: Inov-8 Terrafly 303
Orienteering 13:15 [4] **** 2.6 km (5:06 / km) +50m 4:39 / km
ahr:168 max:184 spiked:22/25c shoes: Inov-8 Terrafly 303
Running (Mixed) warm up/down 10:00 [3] 1.4 km (7:09 / km) +40m 6:15 / km
ahr:121 max:161 shoes: Inov-8 Terrafly 303
Orienteering 6:17 [4] *** 1.4 km (4:29 / km) +20m 4:11 / km
ahr:162 max:173 spiked:10/12c shoes: Inov-8 Terrafly 303
Orienteering 8:15 [3] ** 1.4 km (5:54 / km) +30m 5:19 / km
ahr:155 max:173 spiked:10/12c shoes: Inov-8 Terrafly 303
Running (Mixed) warm up/down 18:00 [3] 2.8 km (6:26 / km) +60m 5:48 / km
ahr:133 max:154 shoes: Inov-8 Terrafly 303
Cycling warm up/down 33:44 [3] 12.0 km (21.3 kph) +250m
ahr:128 max:163 shoes: Kona Jake the Snake '14
S&C 20:00 [1]
Wednesday Mar 4, 2015 #
Cycling 51:00 [3] 22.6 km (26.6 kph) +360m
ahr:122 max:161 slept:7.0 shoes: Kona Jake the Snake '14
S&C 30:00 [1]
Tuesday Mar 3, 2015 #
S&C (Gym) 15:00 [2]
slept:6.5
S&C 5:00 [1]
Running (Road) warm up/down 13:00 [3] 2.2 km (5:55 / km) +20m 5:39 / km
ahr:125 max:148 shoes: Inov-8 Road-X 255 (blue)
Running (Road) intervals (Hills/Fartlek) 45:00 [5] 8.7 km (5:10 / km) +150m 4:46 / km
ahr:157 max:189 shoes: Inov-8 Road-X 255 (blue)
Running (Road) warm up/down 9:30 [3] 1.7 km (5:35 / km) +20m 5:17 / km
ahr:146 max:160 shoes: Inov-8 Road-X 255 (blue)
Cycling warm up/down 25:00 [3] 7.6 km (18.2 kph) +120m
ahr:110 max:132 shoes: Kona Jake the Snake '14
S&C 30:00 [1]
Monday Mar 2, 2015 #
S&C 25:00 [1]
slept:6.0
Sunday Mar 1, 2015 #
S&C 10:00 [1]
slept:8.0
Cycling warm up/down 20:00 [4] 9.0 km (27.0 kph) +180m
ahr:144 max:162 shoes: Kona Jake the Snake '14
Orienteering race 21:08 [5] **** 4.6 km (4:36 / km) +55m 4:20 / km
ahr:176 max:187 spiked:16/18c shoes: Inov-8 Terrafly 303
Legs a bit tired and slow to get going from yesterday and lack of warm up, and in the damp knew I'd just be cruising, but meant I focused on technique which was pretty good on the whole. Good planning ahead, route choices and exit directions, though checking descriptions would have saved me some time losses in the circles. While the controls were almost always down the stairs, knowing which stairs would have helped, particularly at 4 & 13.
A few micro route choices (to 6, 8 & 13) could have been better but probably didn't cost more than a few seconds, and got caught by the lack of gap in the cliff at 10.
Happy with that, first win of the year after a few second places. Next Sunday will be far more taxing by the sounds of it, but good to have the techniques slotting into place.
Cycling warm up/down 30:00 [3] 10.6 km (21.2 kph) +120m
ahr:122 max:146 shoes: Kona Jake the Snake '14
Saturday Feb 28, 2015 #
Running (Road) warm up/down 20:00 [3] 3.0 km (6:40 / km) +25m 6:24 / km
ahr:139 max:161 slept:7.0 shoes: Salomon XR Crossmax 2
Running (Mixed) long (Rogaine) 4:30:00 [4] 35.0 km (7:43 / km) +790m 6:56 / km
ahr:156 max:183 shoes: Inov-8 Trailroc 255
Lane cove rogaine, great area for it and it made for a decent final long hit out ahead of 6 foot track, could have done with another few km and being a bit quicker but got through it without any existing injury problems flaring up and was still running hills strongly towards the end.
We didn't spend too much time planning, took the suggested 34km route as a starting point and made a few modifications enroute. Got all our mistakes out early, leaving the start with the masses down the wrong track, too far down the hill (wasn't really paying attention). Then completely forgot about the optimum route to 102 when leaving 61, and set off down the hill only remembering about the control when near 71. Was on top of things from there on.
Almost left 106 without punching as we couldn't see the thing 5m from flag first time round, had fun getting down into 85, and Michael got soaked crossing river below 35. He started struggling from 77, about 2 hours in, and we had a decent break just before 52 to reload water and decide what to do next. Which was mainly to keep plugging away, but I'd run ahead and wait at the top of climbs or key junctions so it turned into an intervals session. Another long break on way to 53 and decision to make way back pretty direct from there. Couldn't even tempt Michael with a trip to 50 from 21, which would have at least seen us tie with Andy & Mark. Without missing 102, and with a final loop at the end reckon another 290pts was maybe possible had we gone for the whole time.
Got nutrition & fluids pretty much spot on, although came home with more than I should have. Got through at least 8l of fluids on what was a hot day, a bit overladen at times but loving the Salomon pack for being able to tell how much I'm drinking via the bottles - far easier to keep an eye on than with a bladder. Had slightly sun warmed pizza slices climbing up hill from 83 which was one of the highlights of the afternoon, and certainly helped in the final couple of hours.
S&C 15:00 [1]
Friday Feb 27, 2015 #
S&C (Pilates) 30:00 [1]
slept:6.0
S&C 15:00 [1]