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Training Log Archive: Brooner

In the 7 days ending Dec 5, 2013:

	activity	#	time	miles		km		+m				load
	Running (Road)	4	2:10:30	16.47	(7:56)	26.5	(4:55)	610				235.7
	Orienteering	4	1:35:15	12.05	(7:54)	19.4	(4:55)	270	19 /	22c	86%	209.6
	Cycling	3	1:27:00	19.26	(13.3/h)	31.0	(21.4/h)	635				121.8
	Running (Mixed)	4	1:00:10	6.4	(9:24)	10.3	(5:50)	85				84.2
	Total	11	6:12:55	54.18	(6:53)	87.2	(4:17)	1600	19 /	22c	86%	651.3
averages - sleep:6.1

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Thursday Dec 5, 2013 #

6 PM

Running (Road) (Hash) 36:30 [3] 7.2 km (5:04 / km) +170m 4:32 / km
slept:5.0 shoes: Inov-8 Road-X 255 (old)

Another rubbish nights sleep, waking up in agony with cramp in both legs at 2am. Pretty knackered, but eventually got going and in the second half pushed hard on the hills and trotted along rapidly on the flat. Felt better for it.

Wednesday Dec 4, 2013 #

Event: Sydney Summer Series #10 - Roseville

5 PM

Cycling warm up/down 25:00 [3] 8.0 km (19.2 kph) +90m
ahr:122 max:156 slept:4.5

6 PM

Orienteering race (score) 51:49 [5] 9.4 km (5:31 / km) +175m 5:03 / km
ahr:171 max:191 shoes: Inov-8 Road-X 255

Tough old run out, legs not really loving it from the off (could really do with warming up) and making the route up on the run wasn't optimal - don't think many folk went clockwise. Few issues in the circles too.

7 PM

Cycling warm up/down 42:00 [3] 15.0 km (21.4 kph) +345m
ahr:124 max:159

Tuesday Dec 3, 2013 #

6 PM

Running (Road) hills (NRG) 50:00 [5] 10.3 km (4:51 / km) +330m 4:11 / km
ahr:161 max:190 shoes: Inov-8 Road-X 255

Almost solo NRG hills session, dragged another guy round with some doubling back, only a handful out due to Xmas party.

7 PM

Running (Road) warm up/down 32:30 [4] 6.4 km (5:05 / km) +90m 4:45 / km
ahr:159 max:176 shoes: Inov-8 Road-X 255

Extended warm down

Cycling warm up/down 20:00 [3] 8.0 km (24.0 kph) +200m
ahr:113 max:148

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.

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