Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brooner

In the 30 days ending Apr 30, 2013:

	activity	#	time	miles		km		+m				load
	Cycling	46	21:29:00	259.54	(12.1/h)	417.69	(19.4/h)	1170				2020.8
	Running (Road)	15	7:20:37	54.03	(8:09)	86.95	(5:04)	410				776.9
	Running (Mixed)	11	7:10:14	45.83	(9:23)	73.75	(5:50)	510				792.6
	Orienteering	4	3:17:25	19.51	(10:07)	31.4	(6:17)	180	15 /	34c	44%	405.8
	Mountain Biking	2	2:53:27	29.95	(10.4/h)	48.2	(16.7/h)					314.9
	Climbing	1	1:30:00									72.0
	adventuring	1	31:51	0.87	(36:37)	1.4	(22:45)					51.0
	Swimming	3	25:00									24.0
	Running (Terrain)	1	8:45	0.56	(15:39)	0.9	(9:43)					21.9
	Total	74	44:46:19	410.29		660.29		2270	15 /	34c	44%	4479.8
averages - sleep:7.5

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Tuesday Apr 30, 2013 #

7 AM

Cycling 30:00 [2] 7.5 km (15.0 kph)
slept:7.0

6 PM

Cycling 27:00 [3] 7.5 km (16.7 kph)

Monday Apr 29, 2013 #

7 AM

Cycling 30:00 [2] 7.5 km (15.0 kph)
slept:7.0

6 PM

Cycling 28:00 [2] 7.5 km (16.1 kph)

Sunday Apr 28, 2013 #

Event: Kedumba Half Marathon

Event: State League 3

9 AM

Running (Mixed) warm up/down 10:00 [3] 1.9 km (5:16 / km)
slept:7.0 shoes: Inov-8 Mudclaw O #1

10 AM

Orienteering race 1:05:00 [4] ***** 6.5 km (10:00 / km)
ahr:146 max:182 (injured) shoes: Inov-8 Mudclaw O #1

Well this was a disaster from start to (very early) finish. The fact I 'ran' almost twice the distance of the one 3.2 km loop I managed says a lot...

Didn't get into the map at all, particularly the scale or rock mapping. And really couldn't deal with super low visibility. Missed one badly then was even worse to two, having to come in twice from the road. Was at 30 minutes by this stage. Then I missed three as well for good measure. In fact the only controls I got cleanly were 4 (via road), 5 (easy, beside road) and 8 (via road). Even walking into 7 from a clear attack point I couldn't make things fit around the circle. Its probably a good thing I don't have a working computer at the moment, as I really don't want to see the GPS track.

Heading into 8 I got out onto the open rock and slipped or tripped, can't remember which, but came down heavily on my left side ripping a nice gash below my knee. Walked to the map exchange and picked up my next map, decided to give it a go but then headed a couple of hundred meters into the forest then looked properly at my knee and decided that it didn't look great and continuing would be stupid.

Probably the worst orienteering I've ever done, and five stitches for my troubles, not a great day out.

Saturday Apr 27, 2013 #

8 AM

Cycling (mtb) 45:00 [3] 13.0 km (17.3 kph)
slept:8.0

To/from crows nest.

9 AM

Mountain Biking 1:20:00 [3] 21.0 km (15.8 kph)

Terrey hills. Nice cruise on firetrail, just the one tumble when I didn't manage to unclip in time when stalling on a climb, whoops.

3 PM

Cycling 1:00:00 [2] 13.0 mi (13.0 mph)

Over to coogee and back.

4 PM

Swimming 10:00 [2]

Friday Apr 26, 2013 #

7 AM

Cycling 25:00 [3] 7.5 km (18.0 kph)
slept:7.5

6 PM

Cycling 25:00 [3] 8.0 km (19.2 kph)

Thursday Apr 25, 2013 #

8 AM

Running (Mixed) long 2:19:30 [4] 24.5 km (5:42 / km) +250m 5:25 / km
ahr:143 max:173 slept:7.0 shoes: Inov-8 Road-X 255 (old)

Great long run with Andy from Cronulla through to the northern tip of Botany Bay NP, mix of trail, beach, heath, clifftop and bush. Even managed to fit in some bush bashing towards the end, just because it is becoming the norm.

10 AM

Running (Terrain) hills 8:45 [5] 0.9 km (9:43 / km)
ahr:150 max:183 shoes: None

Couple of massive sand hill reps at the end of the run. Going to have to come down and do a proper session on these sometime, they're pretty beastly.

Running (Mixed) warm up/down 6:14 [3] 1.3 km (4:48 / km)
ahr:155 max:165 shoes: Inov-8 Road-X 255 (old)

3 PM

Cycling 1:00:00 [3] 13.0 mi (13.0 mph)

Cycle over to rose bay and back, good to turn the legs over but pretty tired on the hills coming home.

Swimming 10:00 [1]

Wednesday Apr 24, 2013 #

7 AM

Cycling 24:00 [3] 7.5 km (18.8 kph)
ahr:131 slept:7.0

7 PM

Cycling 22:00 [3] 7.5 km (20.5 kph)
ahr:140

Tuesday Apr 23, 2013 #

7 AM

Cycling 26:00 [3] 8.6 km (19.8 kph)
ahr:136 slept:7.5

5 PM

Cycling 25:00 [3] 6.4 km (15.4 kph)
ahr:110

6 PM

Running (Road) warm up/down 13:30 [2] 2.8 km (4:49 / km)
ahr:121 max:135 shoes: Inov-8 Road-X 255 (old)

Running (Road) intervals 56:00 [5] 10.6 km (5:17 / km)
ahr:150 max:186 shoes: Inov-8 Road-X 255 (old)

Tourist-tastic Tuesday Training.

Warm up by darling harbour, then reps taking in observatory hill, across the harbour bridge, from the water back up to the bridge, back across the bridge, up through the rocks then repeat.

Good mix of rep lengths (~300m to ~1.1km) and a decent amount of climb too, fun session although my left calf has been tight since Sunday and was a bit of a struggle on the steps.

Warm down by circular quay and Hyde park.

7 PM

Running (Road) warm up/down 16:45 [3] 2.9 km (5:47 / km)
ahr:137 max:154 shoes: Inov-8 Road-X 255 (old)

Cycling warm up/down 6:00 [3] 2.0 km (20.0 kph)
ahr:131 max:148

Monday Apr 22, 2013 #

7 AM

Cycling 26:00 [3] 8.6 km (19.8 kph)
ahr:136 slept:8.0

6 PM

Cycling 24:00 [3] 7.6 km (19.0 kph)
ahr:122

Sunday Apr 21, 2013 #

Event: Metro Round 2, Junior League

8 AM

Running (Road) 22:30 [3] 4.7 km (4:47 / km)
ahr:145 max:162 slept:7.5 shoes: Inov-8 Road-X 233

Over to Callan park

9 AM

Running (Mixed) warm up/down 8:30 [3] 1.9 km (4:28 / km)
ahr:144 max:173 shoes: Vivobarefoot Breatho Trail

10 AM

Orienteering race (Sprint) 21:53 [5] *** 5.0 km (4:23 / km)
ahr:178 max:190 spiked:15/19c shoes: Vivobarefoot Breatho Trail

Callan park, long sprint, well planned course but could have done with better line cutting/bending. Our course wasn't even the worst, another had #9 in the middle of the leg to #6, with the map orientated such that you'd easily think 9 was 6.

Finished 3rd, almost 2 mins down on Oscar who smashed it in just over 20, I should have been closer to 21.

Ran hard up the hill to one as I knew I'd struggle to get legs going properly if I didn't, and was going well to 5 where I planned ahead and followed the line out of the control towards 14 (the opposite direction to 6, did this in Adelaide too), losing at least 20s, then hesitant with unmarked fences en route to 6. Got it back together aside from a hesitation figuring out which side of the fence 10 was on, and not concentrating coming out of 11 and trying to figure out what was crossable, going to 12 via the road. Few little hesitations on 15 and 19 not seeing control.

Running (Mixed) warm up/down 16:00 [2] 2.5 km (6:24 / km)
ahr:128 max:151 shoes: Inov-8 Road-X 233

11 AM

Running (Road) 28:00 [3] 5.5 km (5:05 / km)
ahr:135 max:161 shoes: Inov-8 Road-X 233

Pretty weary run home via Glebe foreshore.

Saturday Apr 20, 2013 #

9 AM

Running (Road) warm up/down 10:30 [3] 2.5 km (4:12 / km)
ahr:156 max:174 slept:7.5 shoes: Salomon XA Pro 3D

10 AM

Running (Mixed) long 2:00:00 [3] 18.0 km (6:40 / km) +250m 6:14 / km
ahr:137 max:178 shoes: Salomon XA Pro 3D

Chatswood to Turramurra with Andy, damp.

First hour was fine and reasonably quick (10km) while the rain held off, even managed to keep my feet dry until a knee high steam crossing around 5km.

Second hour started alright but was hillier, and then the rain came, and we had a few sketchy stream crossings, paths were becoming streams, plus a detour to try and find a better place to cross the main creek which was full of water flowing quickly.

We couldn't find anywhere better to cross, the river was rapidly rising, and was now fully flowing down the track we had come up (which already had involved thigh deep wading) so we bush bashed straight up and out of the valley, eventually popping out to run up to Turramurra in torrential rain.

Despite the weather, absolutely loved being out and it was certainly a memorable run! Entertainingly, this was a continuation of the route we did back in November, which also ended in farcical bush bashing and pouring rain. Not sure if I want to do any further along this route :)

12 PM

adventuring 31:51 [3] 1.4 km (22:45 / km)
shoes: Salomon XA Pro 3D

Wading, bush bashing & scrambling.

2 PM

Running (Road) warm up/down 11:30 [3] 2.15 km (5:21 / km)
ahr:143 max:169 shoes: Salomon XA Pro 3D

6 PM

Climbing 1:30:00 [1]

Always forget how much fun climbing is, hopefully going to try and go reasonably regularly if I can fit it in.

Legs pretty tired from the morning, and arms & mind quickly gave up too.

Friday Apr 19, 2013 #

7 AM

Cycling 23:00 [3] 7.5 km (19.6 kph)
ahr:128 max:171 slept:7.0

6 PM

Cycling 24:00 [3] 7.5 km (18.8 kph)

Thursday Apr 18, 2013 #

8 AM

Cycling 21:00 [3] 7.5 km (21.4 kph)
ahr:130 max:168 slept:6.5

6 PM

Cycling 24:00 [3] 7.5 km (18.8 kph)
ahr:118 max:175

Running (Road) 50:00 [2] 6.6 km (7:35 / km)
ahr:116 max:156 shoes: Inov-8 Road-X 255 (old)

Glebe/Pyrmont/Chinatown hash

Wednesday Apr 17, 2013 #

7 AM

Cycling 23:00 [3] 7.5 km (19.6 kph)
ahr:128 max:162 slept:7.0

6 PM

Cycling 24:00 [3] 7.5 km (18.8 kph)

Tuesday Apr 16, 2013 #

7 AM

Cycling 25:00 [3] 7.5 km (18.0 kph)
ahr:122 max:154 slept:7.0

5 PM

Cycling 25:00 [3] 7.0 km (16.8 kph)
ahr:123

6 PM

Running (Road) warm up/down 16:41 [3] 3.4 km (4:54 / km)
ahr:130 max:145 shoes: Inov-8 Road-X 255 (old)

world square to centennial

Orienteering intervals 52:00 [4] 9.1 km (5:43 / km)
ahr:148 max:171 shoes: Inov-8 Road-X 255 (old)

O intervals with Andy around centennial. Couldn't really push too hard due to lack of sufficient light, but a decent run out nonetheless.

7 PM

Running (Road) warm up/down 16:30 [3] 3.3 km (5:00 / km)
ahr:136 max:150 shoes: Inov-8 Road-X 255 (old)

Cycling 10:00 [3] 3.0 km (18.0 kph)
ahr:108 max:143

Monday Apr 15, 2013 #

7 AM

Cycling 23:00 [3] 7.4 km (19.3 kph)
ahr:122 max:150 slept:8.0

5 PM

Cycling 22:00 [3] 7.5 km (20.5 kph)
ahr:110 max:155

Sunday Apr 14, 2013 #

10 AM

Running (Road) warm up/down 44:00 [3] 8.9 km (4:57 / km)
ahr:143 max:158 slept:9.5 shoes: Inov-8 Road-X 233

Over to centennial, struggling with the pace I wanted to do, legs more tired than expected from yesterday coupled with heat and pack meant I resigned myself to plodding.

Afterwards, centennial to coogee, accidentally via the headland at clovelly, leading to steps and bonus climb.

11 AM

Running (Mixed) 51:00 [4] 10.4 km (4:54 / km)
ahr:152 max:171 shoes: Inov-8 Road-X 233

Round and about centennial, plenty of hills but trying to keep to the shade.

1 PM

Swimming 5:00 [1]

Lacklustre effort at swimming, before deciding just being in the sea was enough effort post run.

Saturday Apr 13, 2013 #

Event: SS1 - Wingello

1 PM

Cycling warm up/down 14:00 [3] 4.0 km (17.1 kph)
ahr:139 max:194

2 PM

Mountain Biking race (MTBO) 1:33:27 [4] 27.2 km (17.5 kph)
ahr:152 max:177 slept:8.0

Was going alright for first half, not particularly taxing or technical but I wasn't really pushing on any descents. Fell apart after losing concentration and ending up taking long way round to one control and started messing up a bit after that when the impetus had gone. Got caught out on unmapped tracks towards the end and resorted to some bike carrying.

Friday Apr 12, 2013 #

7 AM

Cycling 23:00 [3] 7.5 km (19.6 kph)
slept:7.0

6 PM

Cycling 25:00 [3] 8.0 km (19.2 kph)

Thursday Apr 11, 2013 #

7 AM

Cycling 22:00 [3] 7.5 km (20.5 kph)
ahr:128 max:156 slept:8.5

1 PM

Running (Road) warm up/down 13:00 [3] 2.9 km (4:29 / km)
ahr:137 max:169 shoes: Vivobarefoot Evo II

Running (Mixed) intervals 20:00 [5] 4.4 km (4:33 / km)
ahr:161 max:179 shoes: Vivobarefoot Evo II

10 * 90/30, comfortable rather than pushing, focussing on form. Making the most of lunchtime being suntime this week.

2 PM

Running (Road) warm up/down 7:20 [3] 1.6 km (4:35 / km)
ahr:155 max:166 shoes: Vivobarefoot Evo II

7 PM

Cycling 23:00 [3] 7.5 km (19.6 kph)

Wednesday Apr 10, 2013 #

7 AM

Cycling 24:00 [3] 7.5 km (18.8 kph)
ahr:128 max:160 slept:7.5

1 PM

Cycling 44:00 [4] 17.6 km (24.0 kph)
ahr:132 max:193

Out to Forestville and back, think max hr well out, don't think could even manage that when spinning. Nice to get out in the sunshine.

6 PM

Cycling 21:00 [3] 7.5 km (21.4 kph)
ahr:109 max:149

Tuesday Apr 9, 2013 #

7 AM

Cycling 26:00 [3] 7.5 km (17.3 kph)
ahr:123 max:159 slept:8.0

6 PM

Running (Road) warm up/down 17:00 [3] 3.0 km (5:40 / km)
ahr:118 max:137 shoes: Inov-8 Road-X 233

Running (Mixed) hills 20:00 [5] 2.8 km (7:09 / km)
ahr:144 max:187 shoes: Inov-8 Road-X 233

Hills with Andy at Tunks park: road, grass and the obligatory steps. Plenty of climb.

Running (Mixed) 30:00 [3] 4.4 km (6:49 / km)
shoes: Inov-8 Road-X 233

Recoveries

7 PM

Cycling 24:00 [3] 7.25 km (18.1 kph)
ahr:117 max:156

Monday Apr 8, 2013 #

8 AM

Cycling 26:00 [3] 7.5 km (17.3 kph)
ahr:124 max:152 slept:7.0

6 PM

Cycling 26:00 [3] 7.5 km (17.3 kph)
ahr:106 max:152

Sunday Apr 7, 2013 #

10 AM

Cycling 1:54:00 [3] 48.3 km (25.4 kph) +310m
ahr:142 max:168 slept:8.0

Over Anzac and out Victoria road, couple of laps of Olympic park then back via Parramatta road. Glorious day for it.

Division A - Splits

Saturday Apr 6, 2013 #

10 AM

Running (Road) long 1:19:51 [4] 18.35 km (4:21 / km) +210m 4:07 / km
ahr:159 max:175 slept:8.5 shoes: Inov-8 Road-X 255 (old)

Out over the Anzac Bridge, round Iron Cove and back through some hills in Balmain and Glebe. Pushing along a nice pace until the last few km where the hills and my ITB tightness caught up with me.