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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brooner

In the 7 days ending Nov 15, 2018:

activity # timemileskm+mload
  Running (Mixed)6 7:04:07 36.99(11:28) 59.52(7:08) 1563656.3
  Running (Road)3 1:21:33 8.87(9:12) 14.27(5:43) 469132.9
  S&C1 45:0045.0
  Orienteering2 28:28 3.12(9:08) 5.02(5:41) 16160.2
  Total10 9:39:08 48.97 78.81 2193894.5

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Thursday Nov 15, 2018 #

8 AM

Running (Road) 12:36 intensity: (2 @1) + (36 @2) + (9:03 @3) + (2:55 @4) 2.09 km (6:02 / km) +59m 5:17 / km
ahr:142 max:158 shoes: NB Zante v3 (black)

Wednesday Nov 14, 2018 #

Event: Sydney Summer Series - Roseville
 
5 PM

Running (Mixed) long 2:27:35 intensity: (2 @1) + (3:21 @2) + (1:28:43 @3) + (48:31 @4) + (6:58 @5) 23.31 km (6:20 / km) +483m 5:44 / km
ahr:149 max:180 shoes: Inov-8 Race Ultra 290 (blue)

Fed was in town so took him on a harbour tourist trot from North Sydney, taking in the zoo, Balmoral and then spit to manly. Racing the daylight a little too hard early on, so legs suffering towards the end, but a cracking use of an evening.

Tuesday Nov 13, 2018 #

8 AM

Running (Road) 12:07 intensity: (57 @2) + (6:39 @3) + (4:31 @4) 2.04 km (5:57 / km) +58m 5:13 / km
ahr:146 max:166 shoes: NB Zante v3 (black)

1 PM

S&C (Yoga) 45:00 [2]

First work yoga class, good to force some stretchy time into the day. Hand generally ok with it.
6 PM

Running (Road) warm up/down 7:54 intensity: (22 @1) + (2:27 @2) + (5:05 @3) 1.14 km (6:55 / km) +27m 6:11 / km
ahr:126 max:147 shoes: NB Zante v3 (black)

Running (Road) hills 48:56 intensity: (10 @1) + (2:04 @2) + (16:24 @3) + (14:21 @4) + (15:57 @5) 9.0 km (5:26 / km) +325m 4:36 / km
ahr:157 max:187 shoes: NB Zante v3 (black)

Cruise round NRG hills, no company this week but took me a while to reel everyone in at this pace.
7 PM

Running (Mixed) warm up/down 11:55 intensity: (15 @2) + (9:53 @3) + (1:47 @4) 1.91 km (6:15 / km) +28m 5:49 / km
ahr:141 max:158 shoes: NB Zante v3 (black)

Sunday Nov 11, 2018 #

11 AM

Running (Mixed) long 3:04:50 intensity: (30 @1) + (7:08 @2) + (1:53:38 @3) + (59:10 @4) + (4:24 @5) 23.55 km (7:51 / km) +702m 6:50 / km
ahr:146 max:174 shoes: Inov-8 Race Ultra 290 (ltb)

Long slow trails from home taking in some new or rarely visited ones - down stringybark and over to Lane cove with Tol, then solo taking GNW up the river to De Burghs. From there on took some random side routes off the GNW, like the Step track, before heading up the two creeks to Turamurra, the latter section I recognised from my first Bigfoot Xmas run. Missed a train by seconds, the 1km uphill in 6 minutes just beyond me, thanks mainly to a long road crossing.
C • Nice! 1
3 PM

Running (Mixed) warm up/down 8:28 intensity: (13 @2) + (5:13 @3) + (3:02 @4) 1.29 km (6:35 / km) +21m 6:05 / km
ahr:147 max:160 shoes: Inov-8 Race Ultra 290 (ltb)

Saturday Nov 10, 2018 #

Event: SOS (Northside)
 
10 AM

Running (Mixed) warm up/down 19:02 intensity: (2 @1) + (17 @2) + (7:46 @3) + (8:52 @4) + (2:05 @5) 2.97 km (6:24 / km) +73m 5:42 / km
ahr:154 max:173 shoes: NB Zante v3 (black)

Shortened long warm up trails to the event.

Orienteering race 24:14 intensity: (3 @1) + (11 @2) + (21 @3) + (3:36 @4) + (20:03 @5) 4.09 km (5:56 / km) +140m 5:04 / km
ahr:176 max:193 shoes: NB Zante v3 (black)

Long sprint at Waverton, good fun but area knowledge helps greatly given how hard it is to read the map in some places. Had been hoping for an ISSOM update but alas no.

Bad routechoices probably cost me a minute, and a few haesitations around the circle, but still a long way (90s) down on Alvin.
11 AM

Orienteering race 4:14 intensity: (1 @2) + (16 @3) + (21 @4) + (3:36 @5) 0.93 km (4:33 / km) +21m 4:06 / km
ahr:175 max:185 shoes: NB Zante v3 (black)

First leg on the relay, one silly oxygen debt following mistake at the top of some stairs.

Running (Mixed) 52:17 intensity: (1:06 @2) + (31:39 @3) + (17:44 @4) + (1:48 @5) 6.5 km (8:03 / km) +256m 6:43 / km
ahr:148 max:172 shoes: NB Zante v3 (black)

Longer trail route home, trying to find Undy's longueville road/golf course shortcut, with mixed success.

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