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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brooner

In the 7 days ending Mar 5, 2018:

activity # timemileskm+mload
  Running (Mixed)4 5:55:37 30.01(11:51) 48.3(7:22) 1122530.3
  Cycling3 1:31:56 17.04(11.1/h) 27.43(17.9/h) 419105.9
  Running (Road)1 1:14:25 9.12(8:10) 14.68(5:04) 525136.6
  S&C1 1:00:0060.0
  Orienteering1 18:32 2.09(8:52) 3.36(5:31) 3439.0
  Total10 10:00:30 58.26 93.76 2099871.8
averages - sleep:7.2

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TuWeThFrSaSuMo

Monday Mar 5, 2018 #

7 AM

Cycling 39:06 [3] 12.13 km (18.6 kph) +222m
shoes: Kona Jake the Snake '14

1 PM

Running (Mixed) 41:54 intensity: (47 @1) + (5:01 @2) + (33:07 @3) + (2:59 @4) 7.11 km (5:54 / km) +145m 5:21 / km
ahr:135 max:164 shoes: Inov-8 Race Ultra 290 (ltb)

Easy flat rock leg loosener.

Sunday Mar 4, 2018 #

Event: 2018 Sydney Sprint Series - Botany
 
10 AM

Note
slept:11.0 (rest day)

bloody hell, sleep is good.

Saturday Mar 3, 2018 #

Event: Saturday Orienteering Series - Mimosa Public School/Davidson High School
 
7 AM

Running (Mixed) long 2:44:45 intensity: (6:06 @2) + (1:41:34 @3) + (43:17 @4) + (13:48 @5) 25.12 km (6:33 / km) +698m 5:46 / km
ahr:148 max:189 slept:6.5 shoes: Inov-8 Race Ultra 290 (red)

Artamon to the orienteering with Bart, via middle & castle cove, over Roseville bridge, then lyrebird track & up the pipeline track.
Lots of new pockets of trails, which is always fun.

Banana & banana bread for breakfast had me feeling pretty good, just had a gel before the climb & the orienteering 2.5 hours in. Trying out my new UD hardrocker vest, didn't notice it or any probs at all, which makes it a thumbs up.
10 AM

Orienteering race 18:32 intensity: (10 @2) + (41 @3) + (2:37 @4) + (15:04 @5) 3.36 km (5:31 / km) +34m 5:15 / km
ahr:173 max:182 shoes: Inov-8 Race Ultra 290 (red)

Wasn't going to do this as it didn't look & sound that interesting a course & area, but glad I did as it was good fun - nav was pretty clean apart from a few 5s hesitations, probably thanks to running a bit slower, and lost a bit of time by never really getting ahead in planning so missed a few optimal routes.
11 AM

Running (Mixed) warm up/down 1:30:40 intensity: (1:07:47 @3) + (21:35 @4) + (1:18 @5) 9.25 km (9:48 / km) +237m 8:41 / km
ahr:143 max:177 shoes: Inov-8 Race Ultra 290 (red)

Trail run back to Lindfield with Nicole, slow going so feeling pretty strong still at the end.

Friday Mar 2, 2018 #

Note
slept:5.0 (rest day)

Sleep isn't going well this week.

Thursday Mar 1, 2018 #

12 PM

S&C (Pilates) 1:00:00 [2]
slept:6.0

Good hard core workout today.

Wednesday Feb 28, 2018 #

6 PM

Running (Road) hills 1:14:25 intensity: (3:02 @2) + (18:39 @3) + (21:28 @4) + (31:16 @5) 14.68 km (5:04 / km) +525m 4:18 / km
ahr:161 max:192 slept:7.5 shoes: NB Vazee Urge (Black)

NRG long summer hills course, off the front from the start and struggling a little with motivation from halfway, it was a bit warm out. Kept honest in the return by catching Adrian after I'd done the bonus loop, though I got that wrong as usual.
8 PM

Cycling 24:26 intensity: (11:02 @1) + (9:30 @2) + (3:54 @3) 7.54 km (18.5 kph) +95m
ahr:102 max:143 shoes: Kona Jake the Snake '14

Tuesday Feb 27, 2018 #

6 PM

Running (Mixed) 58:18 intensity: (4:35 @1) + (16:12 @2) + (25:28 @3) + (5:42 @4) + (6:21 @5) 6.82 km (8:33 / km) +43m 8:17 / km
ahr:132 max:191 shoes: NB Vazee Urge (Black)

NRG speed and strength session, warm up, drills, cadence work then a couple of comfortable ~1km reps (3:34/3:24 pace) before some stretching & jog back.
8 PM

Cycling 28:24 intensity: (13:48 @1) + (10:14 @2) + (4:22 @3) 7.76 km (16.4 kph) +102m
ahr:96 max:140 shoes: Kona Jake the Snake '14

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