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Attackpoint - performance and training tools for orienteering athletes

Training Log: Brooner

In the last 7 days:

activity # timemileskm+m
  Running (Mixed)1 3:18:45 19.46(10:13) 31.31(6:21) 919
  Cycling5 2:41:33 31.17(11.6/h) 50.16(18.6/h) 871
  Running (Road)5 2:12:53 14.5(9:10) 23.33(5:42) 816
  S&C1 32:14 1.74(18:32) 2.8(11:31)
  Total11 8:45:25 66.86(7:51) 107.6(4:53) 2605
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Wednesday Aug 16 #

8 AM

Cycling 29:53 [3] 7.43 km (14.9 kph) +174m

6 PM

Running (Road) warm up/down 12:31 intensity: (6 @1) + (16 @2) + (10:53 @3) + (1:16 @4) 2.6 km (4:49 / km) +40m 4:28 / km
ahr:142 max:161

Running (Road) hills 37:01 intensity: (6 @2) + (1:38 @3) + (9:26 @4) + (25:51 @5) 7.85 km (4:43 / km) +405m 3:45 / km
ahr:174 max:191

7 PM

Running (Road) warm up/down 25:38 intensity: (26 @1) + (3:00 @2) + (19:19 @3) + (2:53 @4) 3.6 km (7:07 / km) +107m 6:12 / km
ahr:134 max:167

8 PM

Cycling warm up/down 24:52 intensity: (9:15 @1) + (10:42 @2) + (4:55 @3) 7.49 km (18.1 kph) +111m
ahr:106 max:145 shoes: Kona Jake the Snake '14

Tuesday Aug 15 #

7 AM

Cycling 45:41 intensity: (10:43 @1) + (16:56 @2) + (18:02 @3) 11.97 km (15.7 kph) +220m
ahr:114 max:153

12 PM

Running (Road) warm up/down 4:39 intensity: (7 @1) + (9 @2) + (3:21 @3) + (1:02 @4) 0.99 km (4:41 / km) +19m 4:16 / km
ahr:143 max:161 shoes: NB Zante (blue)

1 PM

S&C (Circuits) 32:14 intensity: (2:59 @1) + (9:38 @2) + (19:17 @3) + (20 @4) 2.8 km (11:31 / km)
ahr:125 max:155 shoes: NB Zante (blue)

Running (Road) warm up/down 5:09 intensity: (12 @2) + (2:07 @3) + (2:50 @4) 1.08 km (4:46 / km) +31m 4:10 / km
ahr:151 max:165 shoes: NB Zante (blue)

Monday Aug 14 #

8 AM

Cycling 32:23 intensity: (14:28 @2) + (17:55 @3) 11.98 km (22.2 kph) +217m
ahr:117 max:149 shoes: Kona Jake the Snake '14

6 PM

Running (Road) intervals 47:55 intensity: (2:32 @1) + (9:23 @2) + (24:27 @3) + (4:30 @4) + (7:03 @5) 7.21 km (6:39 / km) +213m 5:47 / km
ahr:138 max:191 shoes: NB Zante (blue)

7 PM

Cycling warm up/down 28:44 intensity: (7:09 @1) + (15:47 @2) + (5:48 @3) 11.3 km (23.6 kph) +149m
ahr:105 max:139 shoes: Kona Jake the Snake '14

Saturday Aug 12 #

9 AM

Running (Mixed) long 3:18:45 intensity: (33 @1) + (7:09 @2) + (1:11:00 @3) + (57:47 @4) + (1:02:16 @5) 31.31 km (6:21 / km) +919m 5:32 / km
ahr:157 max:188 shoes: Inov-8 Race Ultra 290 (red)

Hornsby to Bobbin Head down the Gibberagong track, easy with Nicole to the creek crossing after the descent, then pushed on from there.

Bit of a break then did the orienteering which was good fun but I was really scrappy, legs did not like the climbing either, and took a few XC routes which were a bit slow. Nice to run new trails though. Lost 30s on both controls near the assembly, and 45s running past 19, MP anyway as I punched the wrong 10, a bit before my one, one of three bonus controls I punched.

Another break, then headed up the Bobbin head trail, down sphinx then up Warrimoo & Darri tracks. Some great trails I've not been on before, and a few I recognise from summer series. Wasn't sure how this would go but the tired legs were turning over reasonably well which was good. Hard work along the road to finish.

Good route for coastal training, some tough climbs interspersed with faster sections to keep the pace up on. Feeling a bit more optimistic than a couple of weeks ago, and generally feeling ok after a cold filled week, HR a bit high but to be expected.

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