Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brooner

In the 7 days ending Jan 22, 2017:

activity # timemileskm+mload
  Running (Mixed)4 5:01:14 27.29 43.92 1366514.5
  Cycling5 4:11:23 57.54(13.7/h) 92.6(22.1/h) 1383323.6
  S&C1 1:00:0048.0
  Orienteering2 54:22 7.34(7:25) 11.81(4:36) 3586.7
  Running (Road)2 47:43 6.15(7:45) 9.9(4:49) 9482.9
  Total12 11:54:42 98.32 158.23 28781055.7
averages - sleep:5.8

«»
4:08
0:00
» now
MoTuWeThFrSaSu

Sunday Jan 22, 2017 #

Event: Sydney Sprint Series #3 - Mona Vale Public School
 
9 AM

Running (Road) warm up/down 6:00 [3] 1.2 km (5:00 / km)
slept:7.0 shoes: NB Zante (blue)

10 AM

S&C (Pilates) 1:00:00 [1]

12 PM

Cycling 1:24:25 intensity: (29:57 @2) + (54:05 @3) + (23 @4) 32.72 km (23.3 kph) +463m
ahr:122 max:154 shoes: Kona Jake the Snake '14

Up to Mona Vale for a beer and swim.
4 PM

Running (Mixed) warm up/down 10:00 [3]
shoes: Inov-8 Road X Treme 178

5 PM

Orienteering race 14:22 intensity: (1 @2) + (15 @3) + (1:43 @4) + (12:23 @5) 2.81 km (5:07 / km) +35m 4:49 / km
ahr:175 max:187 shoes: Inov-8 Road X Treme 178

Scrappy race, lots of hesitations to read the map and in the circles cost me quite a bit of time, but race was over with a big banana to the 3rd control by leaving 2 in the wrong direction - this was enough to have my "30 second" (more like 23 second) man Toby on my shoulder and my legs didn't have the fight from about halfway. Didn't get much chance to plan ahead so leaving direction was often a problem, also the weird course numbering wasn't the most helpful. Really fun area though, there must be tons of ones just as good across Sydney.

Cycling 1:13:51 intensity: (16:20 @2) + (56:42 @3) + (49 @4) 30.01 km (24.4 kph) +467m
ahr:131 max:155 shoes: Kona Jake the Snake '14


Sprint #3 - Splits

Saturday Jan 21, 2017 #

5 AM

Cycling warm up/down 20:00 [3] 7.0 km (21.0 kph) +50m
slept:5.5 shoes: Kona Jake the Snake '14

6 AM

Running (Mixed) long 3:26:03 intensity: (1:14:29 @3) + (1:58:59 @4) + (12:35 @5) 32.33 km (6:22 / km) +1029m 5:30 / km
ahr:155 max:176 shoes: Inov-8 Race Ultra 290 (red)

NRG greater NOSH course, good morning out for the first long run of the year, with new trails and old faves in reverse. Small loop back along the two creeks track then over Roseville bridge before heading north, up to the pipeline/Davidson trail, round streets to Forrestville then along to Seaforth oval before heading back on the bluff & magazine tracks.

Pretty cruisy, walked the big climbs, still had some legs on the last few km of the magazine track as we trotted out a decent pace. Minimal eating (one bar, two gels) and attempted less drinking.

Nice couple of swims after but was cramping in the first one.

Friday Jan 20, 2017 #

6 AM

Running (Mixed) 47:40 intensity: (1:09 @3) + (19:19 @4) + (27:12 @5) 6.56 km (7:16 / km) +278m 6:00 / km
ahr:168 max:178 slept:5.0 shoes: Inov-8 Trailroc 255

Up fairy Dell & magala tracks to Springwood, bit of a race against time to make train and trying to be careful on the slippy trails not a great combo - took a wrong turn and lost Nicole, but just made it with seconds to spare after she met me there.

Thursday Jan 19, 2017 #

7 PM

Running (Mixed) 37:31 intensity: (2:11 @2) + (20:10 @3) + (14:10 @4) + (1:00 @5) 5.04 km (7:27 / km) +60m 7:02 / km
ahr:145 max:171 shoes: Inov-8 Trailroc 255

Faulconbridge down the victory track in the rain for a spot of camping. Fun slippy running, and pretty dark in the trees.

Wednesday Jan 18, 2017 #

Event: Sydney Summer Series #16 - Mosman
 
6 PM

Orienteering race (SSS) 40:00 [3] 9.0 km (4:27 / km)
ahr:180 max:190 shoes: NB Vazee

Pretty undecided on my route as didn't think I'd manage to clear it, or get close, but set off half a minute or so after Andy who was good motivation to push hard early on. GPS had died so wasn't sure of timings, so having missed the west controls early there wasn't much I could do with time to spare. Only mistake was somehow running past 1 and hunting around for a good minute or so.
7 PM

Cycling warm up/down 45:00 [3] 15.0 km (20.0 kph) +230m
shoes: Kona Jake the Snake '14

Race to Hyde Park to meet friend for a gig, met at the door as it started with a beer in hand. Nice!

Monday Jan 16, 2017 #

6 PM

Running (Road) warm up/down 16:48 intensity: (1:31 @2) + (10:43 @3) + (4:01 @4) + (33 @5) 2.69 km (6:14 / km) +18m 6:02 / km
ahr:140 max:173

Running (Road) race 17:46 intensity: (12 @3) + (7 @4) + (17:27 @5) 5.0 km (3:33 / km) +46m 3:24 / km
ahr:189 max:197 shoes: NB Vazee

NRG 5 km time trial along the lane cove cycleway, struggled to start but got into it chasing folk down in the middle, bit of a headwind out and clinging on in the return. Reasonable time for a starting point.

Running (Road) 7:09 intensity: (5:24 @3) + (1:45 @4) 1.01 km (7:06 / km) +30m 6:11 / km
ahr:147 max:163

Cycling 28:07 intensity: (7:58 @1) + (13:50 @2) + (6:19 @3) 7.87 km (16.8 kph) +173m
ahr:109 max:140

« Earlier | Later »