Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brooner

In the 7 days ending Jun 21, 2021:

activity	#	time	miles		km		+m	load
Orienteering	2	6:27:48	26.59	(14:35)	42.79	(9:04)	1452	613.4
Kayaking	1	1:19:28	4.54	(17:30)	7.31	(10:52)		64.1
Running (Road)	2	36:34	4.38	(8:21)	7.05	(5:11)	76	57.3
Running (Mixed)	2	30:52	3.75	(8:13)	6.04	(5:07)	29	44.6
Spinning	1	20:11	5.59	(16.6/h)	9.0	(26.8/h)		20.0
Cycling	1	11:23	2.17	(11.4/h)	3.49	(18.4/h)	42	11.5
Total	7	9:26:16	47.03	(12:02)	75.68	(7:29)	1599	811.0

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Sunday Jun 20, 2021 #

Event: Sydney Metro League #4

9 AM

Orienteering race (Rogaine) 5:58:20 37.47 km (9:34 / km) +1380m 8:05 / km
ahr:149 max:175 (injured) shoes: Salomon XA Elevate (10.5)

Paddy Pallin 6hr Rogaine with Seb on Newnes Plateau.

Clockwise route starting east through the trickier point dense controls then round to the less profitable south and east, hoping to get up to the north end to finish. Measured at ~35km with string was a fair bit out in the end.

Pretty clean, a couple of mistakes climbing too high when Seb was leading, one big (5 min) chunk of time lost at 62 but generally pretty clean. Rolled my ankle again about 2.5 hours in, and Seb was struggling a bit with his knee and the terrain running, but kept moving reasonably well after walking it off for 10 mins or so. Struggling more cramp wise down the west side of the course and knew we’d have to cut something, watching the time quite closely as we reached a decision point at 82.

Skipped the northern loop with 40 mins left and decided to clear the low pointers and with 14 mins left decided the out and back push for a 40 pointer was necessary. Pretty cramp filled run but made it unscathed, a couple of mins under, and ten points up on Jock & Greg who missed the tie by 3 seconds.

Good hit out and well matched with Seb, he’s much fitter than me at the moment but lacks the terrain strength, and was generally really solid navigating.

Saturday Jun 19, 2021 #

8 AM

Running (Road) 22:56 4.49 km (5:06 / km) +29m 4:57 / km
ahr:153 max:180 shoes: Mizuno Waveknit 3 (navy #1)

Potts point to circular quay warm up tourist run, de-stressing after watching Scotland vs England.

9 AM

Running (Mixed) warm up/down 4:25 0.73 km (6:05 / km)
ahr:129 max:144 (injured) shoes: Mizuno Waveknit 3 (navy #1)

After getting cold on the ferry, thought I should warm up a little again. Ankle got grumpy.

Orienteering race 18:28 3.6 km (5:08 / km) +58m 4:45 / km
ahr:177 max:191 (injured) shoes: Mizuno Waveknit 3 (navy #1)

Cockatoo island sprint. Good to be back here for a proper race, a bit sluggish with decision making on the one or two that needed decisions, not entirely sure I picked the best options on/off the plateau in the second half of the race either (11,15,21). Generally clean, just caught out a little by closed section by 14.

Orienteering intervals 11:00 1.72 km (6:23 / km) +15m 6:07 / km
ahr:148 max:181 (injured) shoes: Mizuno Waveknit 3 (navy #1)

Re-ran the other options for 15 & 11, then a bit of a warm down.

Friday Jun 18, 2021 #

9 AM

Running (Road) 13:38 2.56 km (5:20 / km) +47m 4:53 / km
ahr:145 max:154 shoes: Mizuno Waveknit 3 (navy #1)

Thursday Jun 17, 2021 #

2 PM

Running (Mixed) 26:27 5.32 km (4:59 / km) +29m 4:51 / km
ahr:144 max:167 shoes: NB FF880 (blue)

Pyrmont loop, ankle ok.

Tuesday Jun 15, 2021 #

6 AM

Kayaking 1:19:28 7.31 km (10:52 / km)
ahr:80 max:109

Goat island loop.

5 PM

Spinning 20:11 9.0 km (26.8 kph)
ahr:112 max:121

Cycling 11:23 3.49 km (18.4 kph) +42m
ahr:102 max:140 shoes: Kona Jake the Snake '14

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