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Training Log Archive: Brooner

In the 7 days ending Dec 2, 2013:

	activity	#	time	miles		km		+m				load
	Running (Mixed)	5	2:22:54	15.29	(9:21)	24.6	(5:49)	335				200.1
	Cycling	3	1:37:00	23.43	(14.5/h)	37.7	(23.3/h)	590				149.8
	Running (Road)	3	45:15	5.65	(8:00)	9.1	(4:58)	160				81.8
	Orienteering	3	43:26	6.21	(6:59)	10.0	(4:21)	95	19 /	22c	86%	95.6
	Total	11	5:28:35	50.58	(6:30)	81.4	(4:02)	1180	19 /	22c	86%	527.2
averages - sleep:7

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Sunday Dec 1, 2013 #

Event: Victorian Sprint Championships

10 AM

Running (Mixed) warm up/down 10:50 [3] 2.1 km (5:10 / km)
ahr:144 max:175 slept:8.0 shoes: Inov-8 Terrafly 303

Orienteering race 13:10 [5] 3.2 km (4:07 / km)
ahr:179 max:187 spiked:19/22c shoes: Inov-8 Terrafly 303

Vic Sprint Champs

OK but a bit slow to start and get into the map, missed 3 by running past it (losing 10s) then exited control the wrong direction (5s) taking a long way round to 4. Got it together a little through the next section losing only a little time on 8 before 11-12 where I took the windier western option. Thought this was far slower than it was at the time, and I dropped 10s but maybe that was as much running speed as anything else, my main problem came with falling into the trap at 14 and losing over 10s.

Couple of fastest splits from there to the end kept me 1s up on Rob overall, but damage already done. Finished just over 30s down on Bruce, 20s down on Keely, and 10s down on Todd & Matt. Better than yesterday, room for improvement on both the O and leg speed though.

Map & Route

Running (Mixed) warm up/down 18:00 [3] 2.6 km (6:55 / km)
ahr:123 max:166 shoes: Inov-8 Terrafly 303

Jog back round most of the course with Rob & Clare x 2.

Saturday Nov 30, 2013 #

Event: Sprint Into Spring Double Header Races 7-8

12 PM

Running (Road) warm up/down 11:30 [3] 2.6 km (4:25 / km) +20m 4:16 / km
ahr:152 max:180 slept:7.0 shoes: Inov-8 Terrafly 303

1 PM

Orienteering race 15:13 [5] 3.3 km (4:37 / km) +35m 4:23 / km
shoes: Inov-8 Terrafly 303

Sprint into spring race 7

Long warm up but still wasn't feeling too hot on the start line, but started reasonably well if a little off the pace.

All went to shit on two controls which were in the wrong place (confirmed gps & winsplits), 9 being on the western tree wasn't too big a deal but ten was a disaster. Poor direction down the hillside in the first place getting sucked too early over to the gully then ran past the misplaced control too far down the hill, eventually stumbled into it too high the hill, losing a minute in the process.

Smashed the next few legs but lost ten seconds on 15 with exiting control wrong way and a bit of a hesitation on route choice. Poor route to 17 but aside from that was pretty strong from there to the finish.

Probably lost around 75s in mistakes, finished almost 2 mins down on Keely & Ian, 3 seconds down on Rob. Map & Route: Part 1 & Part 2.

Running (Mixed) warm up/down 6:30 [3] 1.0 km (6:30 / km) +15m 6:03 / km
ahr:148 max:168 shoes: Inov-8 Terrafly 303

Reran 10 again the path route and confirmed it was in the wrong place.

3 PM

Running (Mixed) warm up/down 17:20 [3] 3.3 km (5:15 / km) +60m 4:49 / km
ahr:152 max:178 shoes: Inov-8 Terrafly 303

Long, convoluted, warm up which was kind of wasted after having to queue for 15 minutes to start.

4 PM

Orienteering race 15:03 [5] 3.5 km (4:18 / km) +60m 3:58 / km
ahr:182 max:191 shoes: Inov-8 Terrafly 303

Sprint into spring race 8

Again slow to start but threw this run away as early as number 3, knew the long leg was upcoming so was reading ahead and started running 2 to 4, then banana-d my way back to 3 losing 35 seconds in the process.

Slow up to 5 through the woods, not direct enough but clean and reasonably quick through the rest until 10 where I was caught out by a gap in the fence not being there, losing over 5 seconds.

Reasonably happy from there to the finish, a few micro route choices weren't optimum but I was reasonably clean.

Finished around 2 minutes down on Keely & Ian again, 1 second up on Rob.

Map & Route

Running (Mixed) warm up/down 7:30 [3] 1.3 km (5:46 / km) +10m 5:33 / km
ahr:135 max:163 shoes: Inov-8 Terrafly 303

Jog round a bit of the course checking map around 10 and a few other bits of garden/oob which were iffy.

Thursday Nov 28, 2013 #

1 PM

Running (Road) warm up/down 6:00 [3] 1.3 km (4:37 / km)
ahr:137 max:151 slept:6.0 shoes: Inov-8 Terrafly 303

Running (Road) intervals 23:00 [5] 4.2 km (5:29 / km) +130m 4:45 / km
ahr:174 max:191 shoes: Inov-8 Terrafly 303

Time poor today, but snuck in some reps on the slopes and steps around Newlands lane, finished with a long one back up to Pacific highway.

Hot out, even in the shade of the reserve.

2 PM

Running (Road) warm up/down 4:45 [3] 1.0 km (4:45 / km) +10m 4:31 / km
ahr:162 max:176 shoes: Inov-8 Terrafly 303

5 PM

Cycling 35:00 [4] 13.7 km (23.5 kph) +270m
ahr:144 max:171

Blast across town to the airport, ten minutes to spare...

Tuesday Nov 26, 2013 #

5 PM

Cycling warm up/down 22:00 [3] 9.4 km (25.6 kph) +120m
ahr:134 max:165 slept:7.0

Up to north Ryde

6 PM

Running (Mixed) 1:22:44 [3] 14.3 km (5:47 / km) +250m 5:19 / km
ahr:146 max:175 shoes: Inov-8 Terrafly 303

Down to the weir with Andy & Mat to meet Mark who led us round his local lane cove trails which were mainly new to me, Ferndale, Stringybark and around Fairylands, then we headed up the river and through the bush popping out by the caravan park. Cracking to get out on new trails midweek.

8 PM

Cycling warm up/down 40:00 [3] 14.6 km (21.9 kph) +200m
ahr:127 max:160

nice cycling home under starlit skies, albeit only briefly without street lights.

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