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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brooner

In the 7 days ending Jun 15, 2021:

activity # timemileskm+mload
  Orienteering3 3:03:48 13.46(13:39) 21.66(8:29) 731312.0
  Kayaking1 1:19:28 4.54(17:30) 7.31(10:52)64.1
  Running (Road)2 55:57 6.89(8:07) 11.09(5:03) 10983.5
  Running (Mixed)3 41:30 4.54(9:08) 7.31(5:40) 9961.3
  Cycling2 36:22 6.22(10.3/h) 10.01(16.5/h) 16239.7
  Spinning1 20:11 5.59(16.6/h) 9.0(26.8/h)20.0
  Total9 6:57:16 41.25(10:07) 66.38(6:17) 1100580.5

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WeThFrSaSuMoTu

Tuesday Jun 15, 2021 #

6 AM

Kayaking 1:19:28 intensity: (1:16:49 @1) + (2:39 @2) 7.31 km (10:52 / km)
ahr:80 max:109

Goat island loop.
5 PM

Spinning 20:11 intensity: (1:07 @1) + (18:52 @2) + (12 @3) 9.0 km (26.8 kph)
ahr:112 max:121

Cycling 11:23 intensity: (3:29 @1) + (5:48 @2) + (2:06 @3) 3.49 km (18.4 kph) +42m
ahr:102 max:140 shoes: Kona Jake the Snake '14

Sunday Jun 13, 2021 #

10 AM

Running (Mixed) warm up/down 7:58 intensity: (30 @1) + (1:11 @2) + (6:17 @3) 1.07 km (7:26 / km) +26m 6:38 / km
ahr:133 max:153 shoes: Inov8 X-Talon 212

Orienteering race 1:33:35 intensity: (4 @1) + (17 @2) + (19:42 @3) + (52:45 @4) + (20:47 @5) 12.4 km (7:33 / km) +379m 6:33 / km
ahr:161 max:179 (injured) shoes: Inov8 X-Talon 212

QB3 long. Good first few, moving through the terrain well and picking off the contours and big rock well. Caught out on 4, over ran it and into similar features down the hill losing a couple of minutes. Turned my left ankle a little to 5 which was a bit sore for a few minutes, and poor direction to 7 left me too far down the slope to the NE.

Turned my right ankle (after doing it yesterday slightly) early on the long leg to 10 so had to walk a while when cutting to the road, and pretty painful in terrain the rest of the course which slowed things down. Fine round 10-11 then lost track of things when cutting corners to 12 and ended up way off line, then just missed it in the circle. Good from there to the finish.

Decent overall bar a couple of errors, and some poor micro route choices in places which cost little bits of time, just a bit slow out there.

Hard 1 - Splits

Saturday Jun 12, 2021 #

Event: QB3 NSW
 
1 PM

Running (Mixed) warm up/down 12:41 intensity: (7 @1) + (20 @2) + (7:00 @3) + (5:10 @4) + (4 @5) 2.23 km (5:42 / km) +60m 5:01 / km
ahr:150 max:169 shoes: Inov-8 X-Talon Ultra 260

Orienteering race 42:52 intensity: (3 @1) + (5 @2) + (1:45 @3) + (11:04 @4) + (29:55 @5) 6.05 km (7:05 / km) +208m 6:03 / km
ahr:172 max:187 shoes: Inov-8 X-Talon Ultra 260

QB3 middle. Generally good after I’d blown 4 mins on number two, came too low under it and struggled to make the map fit to relocate so had to go back towards 1. Much more dialed in after that, though a few wobbles around the circles and got lucky spotting a couple.
2 PM

Orienteering 47:21 intensity: (7:20 @1) + (23:17 @2) + (11:13 @3) + (4:48 @4) + (43 @5) 3.22 km (14:43 / km) +144m 12:02 / km
ahr:118 max:171 shoes: Inov-8 X-Talon Ultra 260

Re-ran to 2 then did a few random legs before going out round a few with Tol.

Hard 1 - Splits

Thursday Jun 10, 2021 #

9 AM

Running (Road) 13:09 intensity: (13 @1) + (29 @2) + (12:27 @3) 2.52 km (5:13 / km) +44m 4:48 / km
ahr:137 max:149 shoes: NB FF880 (blue)

5 PM

Running (Road) intervals 42:48 intensity: (15 @1) + (39 @2) + (29:08 @3) + (10:48 @4) + (1:58 @5) 8.56 km (5:00 / km) +65m 4:49 / km
ahr:145 max:174 shoes: NB 680V6 (black)

Trying to get a little bit more oomph in my legs, cruisy 10 x ~60s over Anzac & into Balmain on the way home.

Wednesday Jun 9, 2021 #

8 AM

Cycling 24:59 intensity: (6:01 @1) + (9:37 @2) + (8:12 @3) + (44 @4) + (25 @5) 6.52 km (15.7 kph) +120m
ahr:114 max:172 shoes: Kona Jake the Snake '14

To work via the city.
1 PM

Running (Mixed) 20:51 intensity: (15:49 @3) + (5:02 @4) 4.02 km (5:12 / km) +12m 5:07 / km
ahr:146 max:163 shoes: Mizuno Wave Sky 3

Easy park laps breaking in some new shoes.

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