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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brooner

In the 7 days ending Jan 8, 2017:

activity # timemileskm+m
  Orienteering3 2:05:36 10.44(12:02) 16.81(7:28) 345
  S&C1 55:00
  Running (Road)3 19:49 2.52(7:52) 4.05(4:53) 32
  Total6 3:20:25 12.96 20.86 377
averages - sleep:4.3

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MoTuWeThFrSaSu

Sunday Jan 8, 2017 #

10 AM

S&C (Pilates) 55:00 [1]
slept:9.5

6 PM

Running (Road) warm up/down 6:00 intensity: (4:30 @3) + (1:30 @4) 1.14 km (5:14 / km) +28m 4:41 / km
ahr:146 max:165 shoes: Inov-8 Terrafly 303 (dark)

Orienteering 16:21 intensity: (37 @2) + (1:52 @3) + (1:56 @4) + (11:56 @5) 3.44 km (4:45 / km) +56m 4:24 / km
ahr:171 max:193 shoes: Inov-8 Terrafly 303 (dark)

Woolwich Sprint.

Legs never got going for this and head wasn't really there either, rushing decisions and with little flow. Took very long wrong route to 5, and while only 30s slower had tons of extra climb and I was smashed afterwards, chest tightened on the way to 9 - surprised I was still up there for later splits but everyone was struggling in the heat. Couldn't see where 14 was hung so searching a while. Just pipped Bart #phew.

Saturday Jan 7, 2017 #

Note
slept:2.0 (rest day)

Flying. Did manage a swim at Bronte on my return tho.

Friday Jan 6, 2017 #

Note
slept:2.0 (rest day)

Beijing/Flying

Thursday Jan 5, 2017 #

Note
slept:4.0 (rest day)

Flying. Bloody toothache agony.

Wednesday Jan 4, 2017 #

5 PM

Running (Road) warm up/down 9:53 intensity: (1:40 @1) + (2:02 @2) + (2:27 @3) + (37 @4) + (3:07 @5) 2.02 km (4:54 / km)
ahr:137 max:196 slept:4.0 shoes: Inov-8 Road-X 255 (blue)

6 PM

Orienteering 16:21 intensity: (22 @3) + (25 @4) + (15:34 @5) 3.57 km (4:35 / km) +23m 4:26 / km
ahr:184 max:196 shoes: Inov-8 Road-X 255 (blue)

Post dentist and painkillers had kicked in enough for me to go and run a training event in Nairn which was a nice way to end my trip home. Spotting the reflective controls was a bit easy in the dark so tried to focus on reading ahead, entry and exit, but struggled a bit reading the map with headtorch reflection and also staying on my feet with wet grass. Should have been sub 15 really.

Orienteering 47:34 intensity: (1:38 @1) + (9:02 @2) + (26:13 @3) + (8:09 @4) + (2:32 @5) 4.33 km (10:59 / km) +12m 10:49 / km
ahr:136 max:192 shoes: Inov-8 Road-X 255 (blue)

7 PM

Running (Road) warm up/down 3:56 intensity: (34 @3) + (1:12 @4) + (2:10 @5) 0.89 km (4:25 / km) +4m 4:19 / km
ahr:172 max:195 shoes: Inov-8 Road-X 255 (blue)

Monday Jan 2, 2017 #

Note
(sick)

Toothache agony.
10 AM

Orienteering 45:20 intensity: (28:24 @3) + (13:05 @4) + (3:51 @5) 5.46 km (8:19 / km) +255m 6:44 / km
ahr:136 max:180 (sick) shoes: Inov-8 Oroc 280 (old)

Bit of casual flag chasing in Creag Choinnich with a leisurely run up the hill though the snow, wee loop around the top then back through the woods. Slightly turned my r ankle at the end.

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