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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brooner

In the 7 days ending Jul 27, 2020:

activity # timemileskm+mload
  Running (Mixed)1 2:23:41 11.56(12:26) 18.61(7:43) 593208.8
  Cycling1 1:23:31 16.68(12.0/h) 26.84(19.3/h) 200116.9
  Kayaking1 1:13:29 3.32(22:09) 5.34(13:46)58.9
  Running (Road)4 48:38 5.65(8:37) 9.09(5:21) 12067.7
  Orienteering1 43:42 4.44(9:50) 7.15(6:07) 22491.5
  S&C2 41:4440.8
  Running (XT)1 10:00 0.93(10:44) 1.5(6:40)14.0
  Total10 7:24:45 42.58 68.52 1137598.6

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Monday Jul 27, 2020 #

2 PM

Running (Mixed) long 2:23:41 intensity: (36 @1) + (12:17 @2) + (1:40:27 @3) + (28:17 @4) + (2:04 @5) 18.61 km (7:43 / km) +593m 6:40 / km
ahr:142 max:172 shoes: Inov8 Trail Talon 275 (blk/blu

Slow and soggy run from Lindfield to Seaforth Oval - had intended to run through past the dam but this was much slower than expected - lots of track closures (almost everything I tried to run) with some ignored and others un-ignorable (huge tree down & epic waterfalls across the Magazine track). Quads feeling pretty smashed from the fence run-in too. 0.27pp/km

Sunday Jul 26, 2020 #

Event: Metro League #2
 
9 AM

Running (Road) warm up/down 9:47 intensity: (12 @1) + (40 @2) + (5:48 @3) + (2:33 @4) + (34 @5) 1.79 km (5:27 / km) +54m 4:45 / km
ahr:141 max:171 shoes: Inov-8 Roclite 280 (black/yell

Brief warm up round the streets with Ewan. 2.2pp/km
10 AM

Orienteering 43:42 intensity: (17 @2) + (1:25 @3) + (7:58 @4) + (34:02 @5) 7.15 km (6:07 / km) +224m 5:17 / km
ahr:173 max:188 shoes: Inov-8 Roclite 280 (black/yell

Clearly out of practice for orienteering, forgot to clear & check before starting, so a little flustered out of the start.

First couple ok, then a few scrappy ones around the circle for 3, 5 & 9. Lost the track to 11 and switched off on the way to 15 not reading ahead and getting messed up with path or crag reading. Good 4 mins down on Ewan & Toby, two thirds of that due to scrappiness I reckon.

Very tentative on wet rock, wish I'd gone for the metal studs, but good fun splashing around. Got some epic bruising across my thighs after running full pelt into a single wire fence when leaving #12. 5.88pp/km

Thursday Jul 23, 2020 #

5 PM

Running (XT) warm up/down 10:00 [3] 1.5 km (6:40 / km)

6 PM

S&C 20:12 intensity: (10:00 @1) + (7:00 @2) + (3:12 @3)

Downhill conditioning, 3 sets

Wednesday Jul 22, 2020 #

4 PM

Cycling 1:23:31 [3] 26.84 km (19.3 kph) +200m
shoes: Kona Jake the Snake '14

Ride home from Parramatta and citizenship test.

Tuesday Jul 21, 2020 #

5 AM

Running (Road) 7:27 intensity: (13 @2) + (6:35 @3) + (39 @4) 1.43 km (5:12 / km) +44m 4:30 / km
ahr:141 max:157

0pp/km
6 AM

Kayaking 1:13:29 intensity: (1:13:00 @1) + (29 @2) 5.34 km (13:46 / km)
ahr:79 max:102

8 AM

Running (Road) 12:25 intensity: (24 @1) + (25 @2) + (11:36 @3) 2.26 km (5:30 / km) +22m 5:15 / km
ahr:134 max:147 shoes: Salomon Sonic RA Max

27.1pp/km

S&C 21:32 intensity: (6:16 @1) + (12:33 @2) + (2:43 @3)
ahr:107 max:130

Downhill conditioning, 3 sets
5 PM

Running (Road) 18:59 intensity: (41 @1) + (2:11 @2) + (16:07 @3) 3.61 km (5:16 / km)
ahr:124 max:137 shoes: Salomon Sonic RA Max

Home around the foreshore. 47.22pp/km

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