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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brooner

In the 7 days ending Jul 5, 2020:

activity # timemileskm+mload
  Orienteering3 5:02:04 20.78(14:32) 33.44(9:02) 99110 /12c83%507.3
  Running (Mixed)2 1:52:14 13.49(8:19) 21.7(5:10) 435210.1
  Kayaking1 1:28:28 4.42(20:01) 7.11(12:26)70.8
  Running (Road)4 1:02:52 7.59(8:17) 12.21(5:09) 172101.8
  S&C1 23:5225.2
  Total10 9:49:30 46.27 74.47 159810 /12c83%915.3

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MoTuWeThFrSaSu

Sunday Jul 5, 2020 #

10 AM

Orienteering 1:49:33 intensity: (12 @2) + (9:12 @3) + (54:58 @4) + (45:11 @5) *** 16.21 km (6:46 / km) +528m 5:49 / km
ahr:166 max:185 spiked:10/12c shoes: Inov8 X-Talon 212

BF Dragonbones training, super fun area, 30 year old 1:15 map a delight, and lovely runnable forest post fires.

Took more straight routes in the first half than I might otherwise have done in a race when round the massive ridges might have been better, then in the second half took round about routes which were probably worse. Ah well. Generally pretty clean, especially with contours around, but not so hot on compass direction at times in the vague flat stuff.

0.12pp/km.
2 PM

Orienteering 1:02:42 intensity: (3:12 @2) + (42:38 @3) + (16:52 @4) 7.87 km (7:58 / km) +167m 7:12 / km
ahr:141 max:164 shoes: Inov8 X-Talon 212

Collecting in some controls, legs pretty weary by the end. 0pp/km

Saturday Jul 4, 2020 #

5 PM

Running (Mixed) long 1:43:35 intensity: (38:26 @3) + (56:08 @4) + (9:01 @5) 19.98 km (5:11 / km) +415m 4:42 / km
ahr:154 max:178 shoes: Inov8 Trail Talon 275 (blk/blu

Bit late in heading north, so a reasonably swift headtorch run from camp around trails over the other side of the road in Wollemi NP. Mainly firetrail with a bit of sand for good measure, nice to run trails in the dark but with an awesome moonrise through the trees. Unsurprisingly 0pp/km.

Thursday Jul 2, 2020 #

8 AM

Running (Road) warm up/down 14:00 intensity: (17 @1) + (21 @2) + (12:44 @3) + (38 @4) 2.5 km (5:36 / km) +54m 5:04 / km
ahr:135 max:156 shoes: NB Zante v3 (black)

S&C 23:52 intensity: (9:41 @1) + (13:11 @2) + (1:00 @3)
ahr:102 max:133

Easing back in with two sets
6 PM

Running (Road) 27:53 intensity: (25:30 @3) + (2:23 @4) 5.78 km (4:50 / km) +51m 4:37 / km
ahr:139 max:162 shoes: NB Zante v3 (black)

Tuesday Jun 30, 2020 #

5 AM

Running (Road) warm up/down 7:02 intensity: (6:02 @3) + (1:00 @4) 1.41 km (5:00 / km) +38m 4:24 / km
shoes: Salomon Sonic RA Max

2.14pp/km
6 AM

Kayaking 1:28:28 [1] 7.11 km (12:26 / km)

Early for sunrise so did a full lap of goat island while waiting.
8 AM

Running (Mixed) warm up/down 8:39 [3] 1.72 km (5:01 / km) +21m 4:44 / km
shoes: Salomon Sonic RA Max

17.64pp/km
6 PM

Running (Road) 13:57 [3] 2.52 km (5:32 / km) +29m 5:14 / km
shoes: Salomon Sonic RA Max

Monday Jun 29, 2020 #

1 PM

Orienteering 2:09:49 intensity: (1:50:00 @2) + (19:49 @3) 9.36 km (13:52 / km) +296m 11:58 / km
shoes: Inov-8 Roclite 280 (black/yell

Belangl-O, shadowing Tol round the Xmas 5 day course from a few years ago. A few tapes still there, and found quite a few old pipe controls with pin punches too. Nice to be out in the woods, and a good chilled way to end the holiday.
C • Nice! 2

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