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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brooner

In the 7 days ending Apr 1, 2013:

activity # timemileskm+m
  Orienteering4 4:20:59 23.15(11:17) 37.25(7:00) 105019 /95c20%
  Cycling6 2:34:00 33.62(13.1/h) 54.1(21.1/h) 750
  Running (Mixed)6 36:37 4.07(9:00) 6.55(5:35) 90
  Running (Road)1 20:00 2.55(7:51) 4.1(4:53) 35
  Total15 7:51:36 63.38(7:26) 102.0(4:37) 192519 /95c20%
averages - sleep:8.8

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Monday Apr 1, 2013 #

10 AM

Running (Mixed) warm up/down 5:00 [3] 1.0 km (5:00 / km) +5m 4:53 / km
ahr:140 max:155 slept:8.0 shoes: Inov-8 X-Talon 190

Orienteering race (Middle) 58:32 [4] ** 10.8 km (5:25 / km) +180m 5:00 / km
ahr:165 max:178 15c shoes: Inov-8 X-Talon 190

Easter Day 4: Middle(ish), Crusoe.

Map & Route
11 AM

Running (Mixed) warm up/down 4:00 [2] 0.65 km (6:09 / km) +5m 5:56 / km
ahr:120 max:135 shoes: Inov-8 X-Talon 190

Sunday Mar 31, 2013 #

10 AM

Running (Mixed) warm up/down 7:30 [3] 1.5 km (5:00 / km) +40m 4:25 / km
ahr:140 max:163 slept:9.0 shoes: Inov-8 X-Talon 190

11 AM

Orienteering race (Classic) 2:12:48 [4] **** 14.9 km (8:55 / km) +700m 7:13 / km
ahr:160 max:184 26c shoes: Inov-8 X-Talon 190

Easter Day 3: Classic, Mount Alexander - Map & Route

Careful to 1 then nonsense to 2, way too high and struggling to relocate, losing 10 minutes.

Really struggled with height and distance estimation throughout the course (and reading the map), plus again was really poor on the compass and couldn't put together a decent picture around the circle. Which all meant I was pretty useless, and led to lots of time lost at controls - particularly on the loops and then again on a few controls coming back towards the finish, had an ok section down to the southern end.

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

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