Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brooner

In the 31 days ending Oct 31, 2023:

activity # timemileskm+mload
  Hiking17 12:31:16 36.23(20:44) 58.31(12:53) 1266819.4
  Running (Road)17 10:58:08 65.66(10:01) 105.68(6:14) 17361011.0
  Running (Mixed)7 5:21:21 30.31(10:36) 48.77(6:35) 941531.7
  S&C6 4:45:00268.0
  Spinning4 2:21:38 41.66(17.7/h) 67.05(28.4/h)253.8
  Orienteering2 1:50:20 12.41(8:53) 19.97(5:31) 328244.4
  Cycling3 46:18 8.91(11.6/h) 14.35(18.6/h) 18757.9
  Total44 38:34:01 195.19 314.13 44583186.3

«»
2:36
0:00
» now
SuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTu

Tuesday Oct 31, 2023 #

1 PM

Spinning 30:03 intensity: (31 @1) + (9:41 @2) + (19:51 @3) 11.86 km (23.7 kph)
ahr:122 max:138

Monday Oct 30, 2023 #

9 AM

Running (Mixed) intervals 1:14:54 intensity: (6:43 @1) + (10:28 @2) + (39:19 @3) + (18:24 @4) 9.51 km (7:53 / km) +260m 6:56 / km
ahr:136 max:167 shoes: ASICS Fuji Lite 2

4x10/1 in Birdwood, so not so easy for running easy but great to be on these trails again and somewhere vaguely cool before the heat hit.
4 PM

Running (Road) warm up/down 36:19 intensity: (2:30 @1) + (15:39 @2) + (18:08 @3) + (2 @4) 4.83 km (7:31 / km) +78m 6:58 / km
ahr:121 max:154 shoes: NB FF880 (blue)

S&C (Yoga) 45:00 [1]

Sunday Oct 29, 2023 #

12 PM

Hiking 34:06 intensity: (23:56 @1) + (9:13 @2) + (57 @3) 3.29 km (10:22 / km) +18m 10:06 / km
ahr:96 max:139 shoes: Mizuno Waveknit 3 (navy #1)

Saturday Oct 28, 2023 #

9 AM

Running (Road) 1:00:08 intensity: (52 @1) + (8:15 @2) + (43:43 @3) + (7:18 @4) 10.06 km (5:59 / km) +117m 5:39 / km
ahr:139 max:163 shoes: ARC'TERYX Norvan LD 2 (Lime)

4x10/1 out along shaws ridge and back, trying to keep it cruisy.
10 AM

S&C (Yoga) 50:00 [3]

Decent yoga session followed by sauna and steam room.

Friday Oct 27, 2023 #

1 PM

Running (Road) 25:58 intensity: (1:41 @1) + (4:48 @2) + (13:45 @3) + (5:44 @4) 4.11 km (6:19 / km) +86m 5:43 / km
ahr:135 max:164 shoes: Inov-8 Road X Treme 178

Music fueled cadence reps around town.

Wednesday Oct 25, 2023 #

Event: 2023/24 Sydney Summer Series #4 - Westleigh
 
5 PM

Running (Road) warm up/down 30:13 intensity: (21 @1) + (13:26 @2) + (14:49 @3) + (1:37 @4) 4.0 km (7:33 / km) +197m 6:04 / km
ahr:126 max:160 shoes: NB Zante v3 (black)

Walk/running warm up, to central then from thornleigh.
6 PM

Orienteering intervals 55:15 intensity: (1:08 @2) + (3:09 @3) + (13:04 @4) + (37:54 @5) 11.08 km (4:59 / km) +146m 4:41 / km
ahr:169 max:184 shoes: NB Zante v3 (black)

Fun flag chasing hit out at westleigh, 6x8/1 and I finished the O in 42:49 (~8.9km) then looped around the ovals to complete he final reps. While the 2:11 remaining suggests another flag could have been got, one of those minutes woulda been walking – might have gained an extra 10 points from the 30 pointer left out there, but I'm happy I stuck to the plan.

Tuesday Oct 24, 2023 #

5 PM

Cycling warm up/down 6:40 intensity: (5:48 @3) + (52 @4) 2.0 km (18.0 kph) +58m
ahr:149 max:157 shoes: Kona Jake the Snake '14

Spinning 33:33 intensity: (1:42 @2) + (9:30 @3) + (22:14 @4) + (7 @5) 14.14 km (25.3 kph)
ahr:152 max:169

Strength focussed class.
6 PM

Cycling warm up/down 22:52 intensity: (3:54 @1) + (12:25 @2) + (6:33 @3) 7.18 km (18.8 kph) +63m
ahr:112 max:143 shoes: Kona Jake the Snake '14

Monday Oct 23, 2023 #

12 PM

Running (Road) warm up/down 18:01 intensity: (2:55 @1) + (10:38 @2) + (4:28 @3) 2.17 km (8:18 / km) +54m 7:22 / km
ahr:108 max:129 shoes: Mizuno Waveknit 3 (navy) II

Running (Road) intervals 1:00:24 intensity: (1:01 @1) + (1:31 @2) + (52:07 @3) + (5:45 @4) 10.83 km (5:35 / km) +78m 5:23 / km
ahr:143 max:163 shoes: Mizuno Waveknit 3 (navy) II

6x8/1 run/walk reps, down the hill to Glenbrook to finish with a swim. Bit of an unplanned (& untimed) bushbash adventure on my final rep, down from Euphoric to Glenbrook road after I took a wrong turn and Mapy lied about a track.
4 PM

Cycling warm up/down 16:46 intensity: (8:51 @1) + (3:30 @2) + (4:25 @3) 5.16 km (18.5 kph) +66m
ahr:103 max:149 shoes: Kona Jake the Snake '14

S&C (Yoga) 50:00 [1]

Yoga at the pool, though a bit more Pilates like with lots of band work - more than I was looking for tbh.

Sunday Oct 22, 2023 #

10 AM

Running (Road) intervals 9:11 intensity: (32 @1) + (2:22 @2) + (6:17 @3) 1.38 km (6:38 / km)
ahr:125 max:144 shoes: NB FF880 (blue)

Brief jog to relieve some marshals and remove course markings at three bridges run but the sweepers were too efficient so it was a very short jog.

Saturday Oct 21, 2023 #

8 AM

Running (Road) intervals 1:09:04 intensity: (42 @1) + (7:56 @2) + (56:58 @3) + (3:28 @4) 11.56 km (5:58 / km) +241m 5:25 / km
ahr:138 max:160 shoes: NB FF880 (blue)

8x6/1, pretty hot and sluggish but trying to keep the HR down.
11 AM

Hiking 1:09:15 intensity: (52:27 @1) + (16:48 @2) 4.12 km (16:49 / km) +94m 15:06 / km
ahr:93 max:118 shoes: Mizuno Waveknit 3 (navy #1)

Lap of parramatta lake then a quick dip.

Friday Oct 20, 2023 #

1 PM

Running (Road) intervals 30:51 intensity: (1:48 @1) + (8:08 @2) + (10:37 @3) + (10:02 @4) + (16 @5) 4.81 km (6:25 / km) +77m 5:56 / km
ahr:135 max:169 shoes: Inov-8 Road X Treme 178

6x2/1 cadence reps

Thursday Oct 19, 2023 #

1 PM

Note

New Garmin HRM battery (S2 ? months)
5 PM

Running (Road) warm up/down 9:45 intensity: (1 @1) + (21 @2) + (5:47 @3) + (3:36 @4) 1.67 km (5:50 / km) +56m 5:00 / km
ahr:149 max:167 shoes: Inov-8 Road X Treme 178

Spinning 48:01 intensity: (50 @1) + (1:20 @2) + (19:59 @3) + (25:10 @4) + (42 @5) 25.05 km (31.3 kph)
ahr:151 max:170

6 PM

Hiking warm up/down 21:01 intensity: (13:30 @1) + (6:21 @2) + (1:10 @3) 1.84 km (11:27 / km)
ahr:99 max:134 shoes: Inov-8 Road X Treme 178

Wednesday Oct 18, 2023 #

7 AM

Running (Road) intervals 1:09:11 intensity: (9:49 @1) + (3:49 @2) + (54:59 @3) + (34 @4) 12.09 km (5:43 / km) +184m 5:19 / km
ahr:131 max:156 shoes: NB FF880 (blue)

8x6/1, trying to keep it easy and up the cadence a little. Nice cool morning trip to Martin’s lookout. HR monitor dear so probably an under estimate on effort.

Monday Oct 16, 2023 #

11 AM

Hiking warm up/down 15:30 intensity: (9:43 @1) + (5:47 @2) 1.6 km (9:41 / km) +6m 9:31 / km
ahr:95 max:115 shoes: ASICS Fuji Lite 2

12 PM

Running (Mixed) intervals 1:03:15 intensity: (29 @1) + (3:26 @2) + (23:54 @3) + (24:22 @4) + (11:04 @5) 11.06 km (5:43 / km) +143m 5:22 / km
ahr:152 max:183 shoes: ASICS Fuji Lite 2

Progressive (4:47-4:19) 6x6/1 round the station street trail loop in Glenbrook.

Hiking warm up/down 11:54 intensity: (6:22 @2) + (2:14 @3) + (5 @4) + (3:13 @5) 0.91 km (13:05 / km) +37m 10:54 / km
ahr:129 max:145 shoes: ASICS Fuji Lite 2

Sunday Oct 15, 2023 #

10 AM

Running (Mixed) intervals 1:00:00 intensity: (7:06 @1) + (6:13 @2) + (23:12 @3) + (22:51 @4) + (38 @5) 8.78 km (6:50 / km) +301m 5:50 / km
ahr:139 max:172 shoes: Salomon Sense Ride 4 - Blue 10

6x6/1 out and back on Narrowneck and single track towards castle head, had forgotten how hilly this is so it was hard work.

Saturday Oct 14, 2023 #

9 AM

Hiking 1:31:09 intensity: (24:18 @1) + (57:13 @2) + (9:38 @3) 9.0 km (10:08 / km) +179m 9:13 / km
ahr:105 max:139 shoes: NB FF880 (blue)

S&C (Yoga) 50:00 [1]

Yoga at the pool.

Friday Oct 13, 2023 #

5 PM

Hiking 20:28 intensity: (10:30 @1) + (6:28 @2) + (3:30 @3) 2.0 km (10:15 / km) +60m 8:54 / km
ahr:103 max:147 shoes: NB FF880 (blue)

Running (Road) intervals 45:05 intensity: (4:01 @1) + (7:41 @2) + (20:06 @3) + (13:17 @4) 7.3 km (6:10 / km) +122m 5:42 / km
ahr:136 max:166 shoes: NB FF880 (blue)

Bit tired, just cruised 6x4/1
6 PM

Hiking 19:35 intensity: (4:26 @1) + (15:09 @2) 2.15 km (9:07 / km)
ahr:103 max:116 shoes: NB FF880 (blue)

Wednesday Oct 11, 2023 #

Event: 2023/24 Sydney Summer Series #2 - Hunters Hill
 
6 PM

Running (Mixed) warm up/down 14:00 intensity: (1:26 @1) + (6:34 @2) + (6:00 @3) 1.28 km (10:54 / km) +12m 10:25 / km
ahr:117 max:144 shoes: Inov8 Trail Talon 250 (grey/re

Orienteering intervals (SSS) 55:05 intensity: (3:49 @2) + (8:04 @3) + (16:43 @4) + (26:29 @5) 8.9 km (6:11 / km) +182m 5:37 / km
ahr:157 max:184 shoes: Inov8 Trail Talon 250 (grey/re

10x4/1 round summer series, first since Feb ‘21 I think. Good place for a flag chasing comeback and great to run techy trails again. Finished in 44:01 (~7.5km) so nicely timed and could cruise a lap of the oval as my final rep.

Tuesday Oct 10, 2023 #

8 AM

Hiking 27:00 intensity: (2:24 @1) + (17:45 @2) + (6:51 @3) 3.06 km (8:50 / km) +65m 7:59 / km
ahr:112 max:142 shoes: Asics Novablast Platinum

5 PM

Running (Mixed) 12:26 intensity: (27 @2) + (2:35 @3) + (6:03 @4) + (3:21 @5) 2.19 km (5:40 / km) +80m 4:48 / km
ahr:159 max:177 shoes: ASICS Fuji Lite 2

Spinning 30:01 intensity: (25 @2) + (5:11 @3) + (16:13 @4) + (8:12 @5) 16.0 km (32.0 kph)
ahr:160 max:179

Sprint spin class, haven’t worked that hard for some time.
6 PM

Hiking 19:31 intensity: (8 @1) + (19:23 @2) 1.74 km (11:14 / km)
ahr:108 max:115 shoes: ASICS Fuji Lite 2

Monday Oct 9, 2023 #

4 PM

Running (Road) 12:04 intensity: (35 @1) + (1:04 @2) + (3:57 @3) + (6:08 @4) + (20 @5) 1.92 km (6:17 / km) +60m 5:26 / km
ahr:147 max:171

S&C 45:00 [1]

Yoga class at the pool, pretty good.
5 PM

Running (Road) intervals 57:57 intensity: (5:17 @2) + (32:14 @3) + (20:15 @4) + (11 @5) 10.25 km (5:39 / km) +104m 5:23 / km
ahr:145 max:169 shoes: NB FF880 (blue)

10x4/1 with a snake bandage workshop in the middle.

Sunday Oct 8, 2023 #

10 AM

Running (Road) intervals 14:26 intensity: (58 @1) + (3:48 @2) + (9:40 @3) 1.96 km (7:23 / km) +67m 6:18 / km
ahr:122 max:141 shoes: Mizuno Waveknit 3 (navy #1)

S&C 45:00 [1]

Body balance at the pool gym, bit of a random mix of tai chi, yoga and Pilates but not very focused because of it.
11 AM

Running (Road) intervals 23:32 intensity: (5:10 @1) + (5:00 @2) + (13:22 @3) 3.45 km (6:50 / km) +38m 6:28 / km
ahr:119 max:142 shoes: Mizuno Waveknit 3 (navy #1)

Mixed short 30-45 cadence intervals but not really feeling it.

Saturday Oct 7, 2023 #

1 PM

Hiking 21:42 intensity: (1:26 @1) + (7:37 @2) + (12:39 @3) 2.17 km (10:00 / km) +70m 8:36 / km
ahr:121 max:147 shoes: Inov-8 Road X Treme 178

Running (Mixed) intervals 45:44 intensity: (1:37 @1) + (4:15 @2) + (17:51 @3) + (21:24 @4) + (37 @5) 8.01 km (5:43 / km) +113m 5:20 / km
ahr:144 max:176 shoes: Inov-8 Road X Treme 178

7x4/1 including a barefoot rep at the oval. Followed by another sauna, trying to get some heat acclimatisation on before the next onslaught.
3 PM

Hiking 33:57 intensity: (11:16 @1) + (21:51 @2) + (33 @3) + (17 @5) 3.0 km (11:20 / km) +26m 10:51 / km
ahr:104 max:190 shoes: Inov-8 Road X Treme 178

Friday Oct 6, 2023 #

10 AM

Hiking 1:35:48 intensity: (1:05:58 @1) + (17:14 @2) + (12:36 @3) 4.27 km (22:25 / km) +215m 17:55 / km
ahr:86 max:134 shoes: Salomon Sense Ride 4 - Blue 10

Evans crown exploring
4 PM

Running (Road) 35:56 intensity: (7:41 @1) + (11:03 @2) + (17:12 @3) 4.62 km (7:47 / km) +117m 6:54 / km
ahr:116 max:145 shoes: Salomon Sense Ride 4 - Blue 10

Tired shakeout around the Gully in Katoomba before hitting the sauna, 10x45/30.

Thursday Oct 5, 2023 #

3 PM

Hiking 1:43:49 intensity: (58:15 @1) + (30:19 @2) + (15:15 @3) 6.65 km (15:37 / km) +157m 13:58 / km
ahr:100 max:145 shoes: Salomon XT Maido

Macquarie woods wander

Wednesday Oct 4, 2023 #

7 AM

Running (Road) intervals 50:03 intensity: (8:19 @1) + (4:04 @2) + (14:42 @3) + (18:44 @4) + (4:14 @5) 8.66 km (5:47 / km) +58m 5:36 / km
ahr:138 max:174 shoes: Salomon Sense Ride 4 - Blue 10

7x4/1 out and back from the campsite on very pleasant firetrail before the rain came through.

Tuesday Oct 3, 2023 #

6 AM

Hiking 1:15:13 intensity: (20:51 @1) + (27:05 @2) + (25:14 @3) + (2:03 @4) 5.45 km (13:48 / km) +237m 11:20 / km
ahr:115 max:162 shoes: Inov-8 Roclite G 345 GTX (11)

Burrabadine peak for breakfast.

Monday Oct 2, 2023 #

7 AM

Running (Mixed) intervals 51:02 intensity: (5:22 @1) + (14:54 @2) + (23:36 @3) + (7:10 @4) 7.95 km (6:25 / km) +32m 6:17 / km
ahr:122 max:159 shoes: Vivobarefoot Breatho Trail

6x4/1 round the edge of lake endeavour to the dam and back, followed by a quick dip.

Sunday Oct 1, 2023 #

6 AM

Hiking 10:02 intensity: (5:09 @1) + (2:54 @2) + (1:59 @3) 0.87 km (11:34 / km) +23m 10:11 / km
ahr:99 max:132 shoes: Salomon Sense Ride 4 - Blue 10

Finding a flag before breakfast
9 AM

Hiking 1:21:16 intensity: (26:47 @1) + (39:29 @2) + (12:25 @3) + (2:35 @4) 6.21 km (13:05 / km) +80m 12:18 / km
ahr:109 max:164 shoes: Salomon Sense Ride 4 - Blue 10

Loop of a few controls at Goobang, first scrubby control then long hot dry creek rock hopping made me happy not to be competing, final section was lovely though.

« Earlier | Later »