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Training Log Archive: Brooner

In the 7 days ending Mar 30, 2013:

activity # timemileskm+m
  Cycling8 3:25:00 43.06(12.6/h) 69.3(20.3/h) 930
  Orienteering3 1:47:00 10.28(10:24) 16.55(6:28) 26019 /54c35%
  Running (Mixed)5 32:07 3.42(9:24) 5.5(5:50) 70
  Running (Road)1 20:00 2.55(7:51) 4.1(4:53) 35
  Total16 6:04:07 59.31(6:08) 95.45(3:49) 129519 /54c35%
averages - sleep:8.4

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SuMoTuWeThFrSa

Saturday Mar 30, 2013 #

8 AM

Running (Mixed) warm up/down 8:00 [3] 1.2 km (6:40 / km) +20m 6:09 / km
ahr:143 max:171 slept:9.0 shoes: Inov-8 X-Talon 190

9 AM

Orienteering race (Middle) 47:41 [5] **** 7.2 km (6:37 / km) +100m 6:12 / km
ahr:172 max:186 27c shoes: Inov-8 X-Talon 190

Easter Day 2: Middle, Yorkshire Hill - Map & Route

Really enjoyed the area (runnable bush! proper features!) and the course, but the nav (compass in particular) was really sloppy at times and I wasn't readng ahead very well so was hesitant in places.

Poor to #6 (faffing too high, 1min) and big miss at 8 (2+ mins) with poor compass and reliant on working out the veg (yellow/green) which didn't happen. Most of my time loss (3+ minutes) came in a run of controls in the final quarter of the course when there were more people around and I was distracted and rushing rather than doing my own thing as I'd been doing earlier.
10 AM

Running (Mixed) warm up/down 6:45 [3] 1.2 km (5:37 / km) +10m 5:24 / km
ahr:128 max:143 shoes: Inov-8 X-Talon 190

4 PM

Note
slept:0.75

Friday Mar 29, 2013 #

Event: Easter 2013
 
11 AM

Running (Road) warm up/down 20:00 [3] 4.1 km (4:53 / km) +35m 4:41 / km
ahr:149 max:166 slept:9.0 shoes: Inov-8 Road-X 233

Jog over to La Trobe Uni

Orienteering race (Sprint) 21:58 [5] **** 4.35 km (5:03 / km) +70m 4:40 / km
ahr:183 max:194 spiked:19/27c

Easter Day 1: Sprint, La Trobe University - Map & Route

Hesitant to #1, bouncing in off the control in the depression even though I knew it was too early, and turned left ankle slightly. Slow through the bush but got lucky being right on #4, really sloppy compass on #8 then left control in wrong direction and went high.

Huge mess of #12, still not sure what I was thinking, complete brainfreeze losing a minute. Got it together with a string of good legs up to #22 which I faffed around with, and with that my motivation was gone and I didn't pick a great route to #23 (although split was ok).

Disappointing all round, physically wasn't feeling great and navigationally was really poor particularly in the bush (again). Had a few decent legs when I was planning ahead, but they were a bit rare within 27 controls.
12 PM

Running (Mixed) warm up/down 5:22 [3] 1.0 km (5:22 / km) +10m 5:07 / km
ahr:136 max:151 shoes: Inov-8 Road-X 233

Thursday Mar 28, 2013 #

Note
slept:6.5 (rest day)

Melbourne meandering.
7 AM

Cycling 25:00 [3] 9.5 km (22.8 kph)
slept:5.5

Wednesday Mar 27, 2013 #

7 AM

Cycling 27:00 [3] 9.0 km (20.0 kph) +185m
ahr:125 max:159 slept:7.0

7 PM

Cycling 25:00 [3] 7.7 km (18.5 kph) +90m
ahr:100 max:157

Tuesday Mar 26, 2013 #

7 AM

Cycling 26:00 [3] 7.5 km (17.3 kph) +180m
ahr:117 max:152 slept:7.0

1 PM

Cycling 31:00 [3] 13.3 km (25.7 kph) +170m
ahr:122 max:160

North out to Roseville Chase & back.
7 PM

Cycling 20:00 [3] 7.1 km (21.3 kph) +125m
ahr:99 max:142

Monday Mar 25, 2013 #

7 AM

Cycling 24:00 [3] 7.4 km (18.5 kph) +180m
ahr:125 max:159 slept:7.5

5 PM

Cycling 27:00 [3] 7.8 km (17.3 kph)
ahr:105 max:144

Sunday Mar 24, 2013 #

9 AM

Running (Mixed) warm up/down 7:00 [3] 1.2 km (5:50 / km) +20m 5:23 / km
ahr:126 max:165 slept:6.5 shoes: Inov-8 X-Talon 190

10 AM

Orienteering race 37:21 [4] 5.0 km (7:28 / km) +90m 6:51 / km
ahr:167 max:185 (injured) shoes: Inov-8 X-Talon 190

Mitchell Park Metro League.

Went over on ankle again, in the midst of messing up the first control. Had got running ok again when it wasn't too rough through 4-5-6 but was slow through bush to 7 and messy from there on.
11 AM

Running (Mixed) warm up/down 5:00 [2] 0.9 km (5:33 / km) +10m 5:16 / km
ahr:122 max:139 shoes: Inov-8 X-Talon 190

Ankle stiffening up.

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