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Training Log Archive: Brooner

In the 7 days ending Feb 16, 2014:

	activity	#	time	miles		km		+m				load
	Cycling	7	3:06:00	39.08	(12.6/h)	62.9	(20.3/h)	920				260.4
	Orienteering	4	1:42:38	10.75	(9:33)	17.3	(5:56)	235	26 /	31c	83%	193.6
	Spinning	1	50:00									110.0
	Running (Mixed)	4	33:00	3.79	(8:42)	6.1	(5:25)	15				46.2
	Total	10	6:11:38	53.62		86.3		1170	26 /	31c	83%	610.2
averages - sleep:6

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Sunday Feb 16, 2014 #

Event: Sprint Series #7 - Callan Park

5 PM

Cycling 30:00 [3] 9.8 km (19.6 kph) +110m
ahr:117 max:145

Orienteering 14:00 [4] 3.4 km (4:07 / km) +15m 4:02 / km
ahr:176 max:183 spiked:8/9c shoes: Inov-8 X-Talon 190

Did the housing estate part of the Abbotsford sprint race, bit slippy and hesitant in the wet on the tiles, nav pretty good aside from hesitation at 5. More straightforward than I thought it was going to be.

6 PM

Cycling warm up/down 20:00 [3] 6.2 km (18.6 kph) +40m
ahr:120 max:155

Running (Mixed) warm up/down 5:00 [3] 1.0 km (5:00 / km)
ahr:152 max:170 shoes: Inov-8 X-Talon 190

Orienteering race 22:08 [5] 4.3 km (5:09 / km) +40m 4:55 / km
ahr:177 max:194 spiked:18/22c (injured) shoes: Inov-8 X-Talon 190

Callan park sprint, good course, bit damp.

1 fine, 2 thrown slightly by extra fencing, then on 3 got confused taking the small path up hill towards the buildings but struggling to figure out where it actually went before eventually getting up on the road.

Good from 3 through to 6, then disaster on 7, fell after coming down through the buildings, then when I'd picked myself up ran 90° in the wrong direction, and spent ages looking around the wrong building, lacking compass for the easy relocation. Lost something like 4 minutes.

Ran the next section well on anger, a few minor route choice losses on 12 (south) and 18 (north) then stacked it big time coming out of 18, banging my left knee, right quad and shoulder on the steps.

Hobbled round the final section, long way round into 21 was poor.

Not a great run out overall, but some good periods amongst the disasters.

7 PM

Cycling warm up/down 19:00 [3] 5.0 km (15.8 kph) +70m
ahr:122 max:159

Painful and slow cycle home

Saturday Feb 15, 2014 #

7 AM

Cycling 40:00 [3] 15.0 km (22.5 kph) +170m
ahr:127 max:163

Was originally planning to hit up the Parramatta park run, but dampness put me off. Straight over to Olympic park for mapping workshop instead.

5 PM

Cycling 31:00 [3] 11.0 km (21.3 kph) +120m
ahr:115 max:162

More damp cycling, Olympic park to Gladesville hospital.

Orienteering 16:30 [4] 3.4 km (4:51 / km) +40m 4:35 / km
ahr:168 max:184 shoes: Inov-8 Terrafly 303

Ran the Glanville sprint course from a few weeks ago, legs feeling very heavy and slippy underfoot conditions meant I wasn't pushing too hard.

A few small misses, mainly concentration lapses, and perhaps a couple of sub optimal routes.

6 PM

Cycling warm up/down 23:00 [3] 8.9 km (23.2 kph) +110m
ahr:134 max:162

Had planned to do Abbotsford as well, but wouldn't have been worth it given tiredness of legs, so just headed home.

Thursday Feb 13, 2014 #

6 PM

Running (Mixed) warm up/down 6:00 [3] 1.0 km (6:00 / km) +15m 5:35 / km
ahr:141 max:162 shoes: Inov-8 Terrafly 303

Orienteering intervals 50:00 [4] 6.2 km (8:04 / km) +140m 7:15 / km
ahr:156 max:189 shoes: Inov-8 Terrafly 303

Four O intervals with Andy, Aidan & Michelle at balls head. Good session, few silly mistakes, turned ankle in the middle of the third one and hobbled round the rest.

Props to the homeless guy who's rigged up some serious tarp action & a generator to camp out at one of the caves.

7 PM

Running (Mixed) warm up/down 6:00 [3] 1.0 km (6:00 / km)
shoes: Inov-8 Terrafly 303

Cycling warm up/down 23:00 [3] 7.0 km (18.3 kph) +300m
ahr:132 max:180

Wednesday Feb 12, 2014 #

6 PM

Spinning 50:00 [5]
ahr:154 max:180 slept:6.0

First time I've done this for a while (year and a half?) - new spinning, Pilates & circuits gym opened near work so thought I'd give it a go. Good work out, decent enough bikes.

Need to figure out if i can justify cost of regular attendance, but would great to get spinning back into the routine.

C • Crows Nest? 3

Tuesday Feb 11, 2014 #

8 PM

Running (Mixed) 16:00 [3] 3.1 km (5:10 / km)
ahr:137 max:154 shoes: Inov-8 Road-X 255

Easy laps of the park, everything niggly in the usual week off running way, but hamstring seemed ok. First time I've run the in dark for a while.

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