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Training Log: Brooner

In the last 7 days:

activity # timemileskm+m
  Running (Mixed)3 1:44:41 10.98(9:32) 17.66(5:56) 311
  Orienteering1 38:05 4.67(8:09) 7.52(5:04) 243
  Cycling1 18:54 3.38(10.7/h) 5.43(17.3/h) 76
  Total5 2:41:40 19.03(8:30) 30.62(5:17) 630
averages - sleep:9
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Wednesday May 23 #

6 PM

Orienteering 38:05 intensity: (10 @1) + (7 @2) + (5:09 @3) + (14:31 @4) + (18:08 @5) 7.52 km (5:04 / km) +243m 4:21 / km
ahr:166 max:187 shoes: NB Vazee

World orienteering day at Milsons Point. No planning time other than deciding on clockwise and giving it a bit more thought on the run, but it was pretty straightforward when easily clearable. Set off easy and warmed up into it.

Lost a few minutes with shoddy lighting meaning I couldn't even really see my feet, so off-road sections 25-18-9 and finding the track up to 12 were a bit of a challenge. Good hit out.

7 PM

Running (Mixed) warm up/down 12:54 intensity: (37 @2) + (11:12 @3) + (37 @4) + (28 @5) 2.12 km (6:05 / km) +78m 5:08 / km
ahr:139 max:174 shoes: NB Vazee

Was going to do some stair reps afterwards, but hamstring complaining a little on the second so gave up on that.
8 PM

Cycling 18:54 intensity: (7:03 @1) + (7:41 @2) + (4:10 @3) 5.43 km (17.2 kph) +76m
ahr:92 max:132 shoes: Kona Jake the Snake '14

Tuesday May 22 #

7 PM

Running (Mixed) 44:43 intensity: (8:39 @2) + (31:43 @3) + (3:36 @4) + (45 @5) 7.2 km (6:12 / km) +117m 5:44 / km
ahr:120 max:173 shoes: NB Vazee

Easy run with Tol round Sydney park, shaking out the legs.

Monday May 21 #

Note
slept:9.0 (rest day)

Legs tired on cycle in, slightly better on return. Quads pretty wrecked after a couple of hours at work, eased up as afternoon wore on. Achilles tender from yesterday's pummeling.

Sunday May 20 #

2 PM

Running (Mixed) 47:04 intensity: (41:44 @3) + (5:20 @4) 8.34 km (5:39 / km) +116m 5:17 / km
ahr:143 max:163 slept:9.0 shoes: Inov8 Trail Talon 250 (red)

Macquarie park through lane cove trails to the Shingler's for further abuse of my legs with a massage. Legs feeling good though, bit of tightness and inflammation of right Achilles (too tight ankle tape maybe?) - main tightness in LHS lower back and of right leg (ITB/calf).

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