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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brooner

In the 7 days ending Mar 25, 2017:

activity # timemileskm+m
  Orienteering4 2:01:31 14.25(8:32) 22.93(5:18) 390
  Running (Road)1 52:58 6.85(7:44) 11.02(4:48) 218
  Running (Mixed)2 33:26 2.59(12:55) 4.17(8:01) 117
  Total5 3:27:55 23.68(8:47) 38.12(5:27) 724

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SuMoTuWeThFrSa

Saturday Mar 25, 2017 #

11 AM

Running (Mixed) warm up/down 20:00 intensity: (6:46 @2) + (4:55 @3) + (5:37 @4) + (2:42 @5) 2.29 km (8:44 / km) +101m 7:09 / km
ahr:137 max:177 shoes: Inov-8 X-Talon 190

Orienteering race 19:38 intensity: (8 @2) + (10 @3) + (2:38 @4) + (16:42 @5) 3.12 km (6:17 / km) +105m 5:23 / km
ahr:176 max:192 shoes: Inov-8 X-Talon 190

Running (Mixed) warm up/down 3:30 intensity: (8 @2) + (3:01 @3) + (21 @4) 0.58 km (6:03 / km) +6m 5:44 / km
ahr:145 max:155 shoes: Inov-8 X-Talon 190

3 PM

Running (Mixed) warm up/down 9:56 intensity: (1:25 @2) + (3:57 @3) + (3:28 @4) + (1:06 @5) 1.3 km (7:39 / km) +9m 7:23 / km
ahr:147 max:175 shoes: Inov-8 Terrafly 303 (dark)

Orienteering race 15:34 intensity: (19 @3) + (2:40 @4) + (12:35 @5) 3.0 km (5:11 / km) +30m 4:57 / km
ahr:176 max:193 shoes: Inov-8 Terrafly 303 (dark)

Thursday Mar 23, 2017 #

6 PM

Orienteering 46:19 intensity: (5:35 @2) + (16:06 @3) + (14:41 @4) + (9:57 @5) 8.1 km (5:43 / km) +114m 5:21 / km
ahr:147 max:199 shoes: Inov-8 Road X Treme 178

Sydney uni sprints, with added black lines. Missed one huge one, oops. Great exercise though.

Tuesday Mar 21, 2017 #

7 PM

Running (Road) hills 52:58 intensity: (3:43 @2) + (22:57 @3) + (5:51 @4) + (20:27 @5) 11.02 km (4:48 / km) +218m 4:22 / km
ahr:148 max:188 shoes: NB Vazee

Sydney park hills in the rain, pretty cool watching the lightning across the city when cresting the hill.

6 x ~1.1km loop off around 4:30. bit fast on the first one, pushing on the two hills and final flat section, recovering on the downhills and last flat section.

Sunday Mar 19, 2017 #

4 PM

Orienteering 40:00 intensity: (1:32 @2) + (22:23 @3) + (14:27 @4) + (1:38 @5) 8.7 km (4:36 / km) +141m 4:15 / km
ahr:133 max:176 shoes: Inov-8 Road X Treme 178

Bit of Pyrmont sprint coaching with Nicole and a blast around some controls on my own from a course I planned last year but never ran.

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