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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brooner

In the 30 days ending Sep 30, 2010:

activity # timemileskm+mload
  Cycling7 12:25:00 175.23(14.1/h) 282.0(22.7/h) 810906.0
  Spinning4 2:30:45 40.39(16.1/h) 65.0(25.9/h)301.5
  Running (Mixed)2 1:31:44 9.58(9:34) 15.42(5:57)110.0
  Running (Road)4 1:24:39 10.31(8:12) 16.6(5:06)86.3
  Orienteering2 1:20:03 8.76(9:08) 14.1(5:41)14 /23c60%128.1
  S&C2 1:00:0060.0
  Total21 20:12:11 244.27 393.12 81014 /23c60%1591.9
averages - sleep:7.1

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Thursday Sep 30, 2010 #

Note
slept:8.0

1 PM

Spinning 37:24 [4] 15.0 km (24.1 kph)
ahr:164 max:185

Lots of climbs today.

Tuesday Sep 28, 2010 #

Note
slept:8.0

Scratchy throat & a bit headachy today, usually the warning sign of illness, going to skip spinning/running and get a quiet & early night tonight.

Monday Sep 27, 2010 #

Note
slept:9.0 (rest day)

Sunday Sep 26, 2010 #

Cycling (Road) 2:30:00 [2] 50.0 km (20.0 kph)
slept:7.0

Rat Race, down to Peckham Rye, CPs out/in for orienteering, then to Canary Wharf to help with kayaking, then get CP's in and back to event village and pub for lots more free Discovery, thank you Fullers!

Saturday Sep 25, 2010 #

Cycling (Road) 1:20:00 [2] 35.0 km (26.3 kph)
slept:9.0

Cycling about for the Rat Race, controls out/in etc.

Running a beer tasting challenge for the evening, which meant I got to drink a fair bit of Discovery, nice :)

Friday Sep 24, 2010 #

Note
slept:7.0 (rest day)

Properly exhausted today. Back at work for a rest.

Thursday Sep 23, 2010 #

Cycling (Road) 2:30:00 [2] 45.0 km (18.0 kph)
slept:6.0

To Kensington, then running some errands, then putting controls out, then checking controls weren't stolen, then collecting, then home.

Today working outside was less fun, i got rained on lots, event itself was fun though - superhero themed adventure race for Nokia/3 mobile.

Wednesday Sep 22, 2010 #

7 AM

Cycling (Road) 1:20:00 [2] 35.0 km (26.3 kph) +240m
slept:5.5

Home - Paddington, Slough - Hambleden
5 PM

Cycling (Road) 3:00:00 [2] 68.0 km (22.7 kph) +370m

Decided to ride home, wasn't going quickly in a few places. GPS led me astray on a few occasions, once when it lost data signal and didn't give me directions which added a few km and a tough climb into the route. It also tried to send me onto the M40 and then did send me on a tour round Uxbridge High Street & housing estates. Later it was just very late in giving me instructions. While the roads out past the M25 were pretty rubbishy pothole wise, it was better than Uxbridge Road which was horrifically busy.

Good day out though. Working in a sunny field and not in an office = pleasant.

Tuesday Sep 21, 2010 #

Note
slept:7.0

Knackered. Not looking forward to two upcoming early morning starts for events, and that's before we even get to the rat race...
12 PM

Spinning 35:15 [4] 15.0 km (25.5 kph)
ahr:160 max:188

Struggled, not a lot in my legs today.

Monday Sep 20, 2010 #

12 PM

S&C 30:00 [1]

6 PM

Running (Mixed) warm up/down 34:00 [2] 6.0 km (5:40 / km)
shoes: minimalist shoes #1

Running (Mixed) 15:30 [3] 2.6 km (5:58 / km)
shoes: None

Enjoying running somewhere new barefoot for a while, the grassy bits are good but Finsbury park's roads are a bit gravelly to make it much fun. Think Victoria park is the best for barefooting.

Running (Mixed) intervals 8:50 [4] 1.62 km (5:27 / km)
shoes: None

3 * 270m efforts with jog/drills back off 3 minutes, 68, 62, 60s.

Sunday Sep 19, 2010 #

12 PM

Cycling 1:15:00 [2] 35.0 km (28.0 kph)
slept:9.0

Saturday Sep 18, 2010 #

7 AM

Note
slept:3.0

Putting out and checking controls for the London City Race. Gutted not to be running, but had a stag do to go to, and didn't fancy 10km+ pounding on roads.

Friday Sep 17, 2010 #

9 AM

Running (Road) (ITW) 18:56 [1] 3.7 km (5:07 / km)
ahr:150 max:159 slept:7.0 shoes: minimalist shoes #1

6 PM

Running (Road) (HFW) 23:13 [3] 4.4 km (5:17 / km)
ahr:143 max:156 shoes: minimalist shoes #1

Thursday Sep 16, 2010 #

6 PM

Cycling (Road) 30:00 [3] 14.0 km (28.0 kph) +200m
ahr:140 max:170

Short hilly cycle, 3 close crash calls within 100m, twice with pedestrians, once with a BMW stopping directly in front of me in the middle of the road and throwing open passenger door, swearing was done. I need a helmet cam.
7 PM

Running (Road) 22:30 [1] 4.5 km (5:00 / km)
ahr:143 max:155 shoes: Inov-8 F-Lite 250

Wednesday Sep 15, 2010 #

12 PM

Spinning 47:08 [4] 20.0 km (25.5 kph)
ahr:162 max:185

Tough session after last night's street-o excesses, legs were weary.
8 PM

Note

Both heel & calves fine this evening, had some power back in the legs when cycling across town too.

Tuesday Sep 14, 2010 #

6 PM

Orienteering (Street O) 58:42 [3] ** 10.1 km (5:49 / km)
shoes: minimalist shoes #1

First SLOW Street O of the season, around Kensington. Had intended to just do 45 mins as I haven't run over 30-35 mins on concrete for a few months as I'm trying to change to a more 'barefoot' running style to rid myself of knee problems.

Head not in the right place for score orienteering, but enjoyed the run despite the torrential rain halfway round, and going for longer than intended.

Calves sore after 40 minutes, left heel a bit sore at the end as my running style suffered towards the end.

Sunday Sep 12, 2010 #

8 PM

Running (Road) (Road) 20:00 [1] 4.0 km (5:00 / km)
shoes: minimalist shoes #1

Easy stretch of the legs after travelling back to London from PWT.

Saturday Sep 11, 2010 #

4 PM

Orienteering race (Sprint) 21:21 [3] *** 4.0 km (5:20 / km)
spiked:14/23c slept:7.0 shoes: Salomon XA Pro 3D (old)

Course distance - 2.6km

Having not orienteered or raced since Jukola, going headfirst into a tricky sprint race was not going to be pretty. And it wasn't.

Miss at #1, found #3 before #2 (was 5m away), did ok through the pinball trees aside #5 (but had been around there and seen the elites struggling so knew what to expect), poor on #11&12, then relatively controlled after the spectator but wasn't able to push too hard by that stage anyway.

Good fun though, was pretty tired before I started which probably didn't help matters, but glad I went out.

Tuesday Sep 7, 2010 #

12 PM

Spinning 30:58 [4] 15.0 km (29.1 kph)

Thursday Sep 2, 2010 #

S&C 30:00 [2]

Wednesday Sep 1, 2010 #

8 PM

Running (Mixed) 33:24 [1] 5.2 km (6:25 / km)
ahr:136 max:173 shoes: minimalist shoes #1

1.6km on the roads, then 2km barefoot in Victoria Park with some drills thrown in, then 1.6km back.

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