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Training Log Archive: Brooner

In the 7 days ending Dec 19, 2015:

	activity	#	time	miles		km		+m				load
	Mapping	1	3:15:00	2.86	(1:08:13)	4.6	(42:23)	100				273.0
	Cycling	5	2:24:00	34.61	(14.4/h)	55.7	(23.2/h)	725				201.6
	Orienteering	4	1:22:07	10.19	(8:03)	16.4	(5:00)	285	60 /	66c	90%	157.5
	Running (Mixed)	3	1:02:20	7.02	(8:53)	11.3	(5:31)	225				110.2
	Total	10	8:03:27	54.68	(8:50)	88.0	(5:30)	1335	60 /	66c	90%	742.3
averages - sleep:5

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Saturday Dec 19, 2015 #

Event: Big Foot Sprints XVIII

8 AM

Cycling warm up/down 15:00 [3] 5.0 km (20.0 kph) +100m
ahr:140 max:167 slept:5.5 shoes: Kona Jake the Snake '14

9 AM

Running (Mixed) warm up/down 12:00 [4] 2.4 km (5:00 / km) +20m 4:48 / km
ahr:161 max:183 shoes: Inov-8 Terrafly 303 (dark)

Orienteering race 12:36 [5] ** 2.8 km (4:30 / km) +40m 4:12 / km
ahr:188 max:198 spiked:19/19c shoes: Inov-8 Terrafly 303 (dark)

Big Foot Sprints pt 1

Good clean run round a fun course, just lacking any second (or third or fourth) gear. Bits of time loss going across the stream to 9 and missed the crag clamber route choice to 12 as I didn't want to risk it. All felt like very hard work in the heat.

10 AM

Running (Mixed) warm up/down 5:00 [3] 0.8 km (6:15 / km) +5m 6:04 / km
ahr:157 max:172 shoes: Inov-8 Terrafly 303 (dark)

Orienteering race 11:41 [5] ** 2.6 km (4:30 / km) +50m 4:06 / km
ahr:190 max:202 spiked:16/18c shoes: Inov-8 Terrafly 303 (dark)

Big Foot Sprint: Chase

With Toby 16s ahead & Dan 6s, knew I'd likely have them in sight and so it proved, though Dan went off like a rocket and I had no chance of getting on his heels. On the road route to 6 could see them ahead and had a decent look at the long leg to 10, but neglected to check what 6 was actually on, so just assumed it was the same & punched the control from the first course. Also was a bit rushed through 7-8-9 in not taking optimum routes, but started to claw back time on Dan to 10 and 15 with micro-route choices, and he lost more than me faffing about in the stream to 16. Realised on leaving 17 that 18 was the last control so managed to find a burst to overtake Dan and push up the hill where I was surprised to see Aidan heading to the finish just ahead of me.

MP aside, better than expected running in this second race so reasonably happy given complete lack of speed work.

12 PM

Cycling warm up/down 35:00 [3] 12.0 km (20.6 kph) +160m
ahr:139 max:170 shoes: Kona Jake the Snake '14

Over to Crimson Hill pre-run, then up to Lindfield for lunch & back afterwards.

Orienteering 15:00 [4] *** 2.6 km (5:46 / km) +50m 5:16 / km
ahr:178 max:193 shoes: Inov-8 Terrafly 303 (dark)

Test run of my Crimson Hill course, good fun to finally run around here rather than walk & didn't have to think too much aside from through the bush controls at the far end where I was slow (and I did manage to take some less optimal routes elsewhere too).

Garmin reckons I spent half a minute not moving, so I reckon on fresh legs sub 15 on this course will be possible for the young guns.

2 PM

Mapping 3:15:00 [3] 4.6 km (42:23 / km) +100m 38:14 / km
ahr:93 max:123 shoes: Inov-8 Terrafly 303 (dark)

Keep finding awesome bits of detail around both the buildings and the bush, but need to give up adding them to this version of the map.

6 PM

Cycling 42:00 [3] 15.3 km (21.9 kph) +295m
ahr:123 max:162 shoes: Kona Jake the Snake '14

Pretty smashed cycle home.

Course 1 - Splits

Sprint pursuit - Splits

Friday Dec 18, 2015 #

7 PM

Note
slept:3.5

Lack of sleep is breaking me this week, crimson hill map & course starting to look good though. Amount of unnecessary detail I've added to the map = 400%.

Getting the excuses in early: Entire bottle of wine to myself at departmental lunch & a Mary's burger for dinner hardly optimal BFS prep, feeling pretty shit, oh well.

C • ha, map sounds interesting! 1

Thursday Dec 17, 2015 #

6 PM

Note
slept:4.5

Wednesday Dec 16, 2015 #

Event: 25th Sydney Summer Series #11 - Gladesville

5 PM

Cycling warm up/down 30:00 [3] *** 14.0 km (28.0 kph) +170m
ahr:134 max:170 slept:5.0 shoes: Kona Jake the Snake '14

To Gladesville, legs pretty tired.

6 PM

Orienteering race (Score) 42:50 [4] ** 8.4 km (5:06 / km) +145m 4:42 / km
ahr:167 max:181 spiked:25/29c

Decent cruise round the Gladesville street o, first of the season., Anti clockwise, scrappy in the circle early on, but got better as it progressed aside from a couple towards the end. Just skipped 18, feeling reasonable.

7 PM

Cycling warm up/down 22:00 [3] 9.4 km (25.6 kph)
ahr:133 max:162 shoes: Kona Jake the Snake '14

Monday Dec 14, 2015 #

1 PM

Running (Mixed) 45:20 [4] 8.1 km (5:36 / km) +200m 4:59 / km
ahr:159 max:187 slept:6.5 shoes: Inov-8 Race Ultra 290 (red)

Same as last Wed, though hot not as humid, and managed to head up lane cove bushland - lots of options for extension around here. Tide was high so had a scramble along the cliffs to Berry island (reminding myself these shoes not great on wet rock) where an annoying little dog stuck a tooth into my calf, thankfully didn't really break the skin.

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