Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brooner

In the 7 days ending Jan 24, 2019:

activity # timemileskm+mload
  Running (Mixed)5 6:14:27 34.14(10:58) 54.95(6:49) 1382573.6
  Running (Road)8 3:23:20 22.89(8:53) 36.84(5:31) 774317.0
  Orienteering1 45:42 6.98(6:33) 11.23(4:04) 7798.4
  Total14 10:23:29 64.01(9:44) 103.02(6:03) 2233989.0
averages - sleep:7

«»
3:55
0:00
» now
FrSaSuMoTuWeTh

Thursday Jan 24, 2019 #

8 AM

Running (Road) 11:56 intensity: (3 @1) + (16 @2) + (8:46 @3) + (2:51 @4) 2.06 km (5:48 / km) +58m 5:05 / km
ahr:141 max:160 shoes: NB Zante v3 (black)

5 PM

Running (Road) warm up/down 17:24 [3] 3.55 km (4:54 / km)
shoes: NB Zante v3 (black)

To Waverton, then Redfern to Erskineville.
6 PM

Running (Road) 43:38 [4] 8.84 km (4:56 / km) +81m 4:43 / km
shoes: NB Zante v3 (black)

Live hash around Erskineville & Redfern, good fun but they had too big a head start, and seemed much more clued up with the route than last year, so we'd no chance of catching them really.

Wednesday Jan 23, 2019 #

Event: 28th Sydney Summer Series "Map-running Sydney" - Exile Bay
 
8 AM

Running (Road) 12:03 intensity: (10 @1) + (18 @2) + (10:14 @3) + (1:21 @4) 2.06 km (5:50 / km) +58m 5:07 / km
ahr:139 max:159 shoes: NB Zante v3 (black)

5 PM

Running (Mixed) warm up/down 24:08 intensity: (1:55 @1) + (2:14 @2) + (19:31 @3) + (28 @4) 4.13 km (5:51 / km) +27m 5:40 / km
ahr:133 max:156 shoes: NB Zante v3 (black)

To Waverton, then Strathfield to event.
6 PM

Orienteering race 45:42 intensity: (2 @1) + (7 @2) + (16 @3) + (4:20 @4) + (40:57 @5) 11.23 km (4:04 / km) +77m 3:56 / km
ahr:175 max:189 shoes: NB Zante v3 (black)

Exile bay flag chasing. Full course looked to be over 11 and looking at recent speed knew I'd have to drop something, so went CW and dropped 6 early saving ~500m which did the trick. Most other folk went the other way and seemed to do more climb. Planned to drop 8 too, but it was all going faster than expected & pretty straightforward, aside from running past 19 losing 20-30s or so (though splits suggest 1 min which I don't believe), which was probably enough to knock me off getting back on time.

Glenn got the lot, but just over 46 so it was tied this week.
C • getting some pace in those legs mate! 6

Tuesday Jan 22, 2019 #

8 AM

Running (Road) 11:28 intensity: (20 @1) + (1:47 @2) + (8:43 @3) + (38 @4) 1.99 km (5:46 / km) +59m 5:01 / km
ahr:135 max:156 shoes: NB Zante v3 (black)

6 PM

Running (Road) warm up/down 18:18 intensity: (4:12 @1) + (3:57 @2) + (10:09 @3) 2.34 km (7:50 / km) +30m 7:22 / km
ahr:117 max:149 shoes: NB Zante v3 (black)

Running (Road) hills 37:03 intensity: (6 @1) + (1:04 @2) + (7:56 @3) + (14:03 @4) + (13:54 @5) 7.34 km (5:03 / km) +297m 4:12 / km
ahr:161 max:186 shoes: NB Zante v3 (black)

Steady roll around NRG hills.

Running (Road) warm up/down 29:29 intensity: (6 @1) + (2:12 @2) + (23:23 @3) + (3:48 @4) 4.61 km (6:24 / km) +98m 5:47 / km
ahr:139 max:160 shoes: NB Zante v3 (black)

Monday Jan 21, 2019 #

5 PM

Running (Road) 10:30 intensity: (13 @2) + (10:17 @3) 1.97 km (5:19 / km) +29m 4:58 / km
ahr:139 max:153 shoes: NB Zante v3 (black)

Sunday Jan 20, 2019 #

11 AM

Running (Mixed) 1:00:40 intensity: (7:30 @2) + (50:50 @3) + (2:20 @4) 8.43 km (7:12 / km) +240m 6:18 / km
ahr:132 max:168 shoes: NB Vazee

Easy shakeout on the local trails towards Riverview and back via an 8 pack of icy poles.

Saturday Jan 19, 2019 #

7 AM

Running (Mixed) long 3:46:44 intensity: (1:52:24 @3) + (1:42:14 @4) + (12:06 @5) 33.22 km (6:50 / km) +923m 6:00 / km
ahr:153 max:175 slept:7.0 shoes: Inov-8 Race Ultra 290 (ltb)

Probably a theme of the next few month's training is just heading out the door onto the GNW and seeing how far we go, but today had Hornsby in mind as a sensible distance and the temps ended up being ok.

Good first couple of hours aside from wet feet early on at the lane cove pins, second half more of a struggle - hotter, tougher trails, stupid bush bash up a hillside losing the track. Really don't know that section from Thornleigh to Fishponds, and not sure I've even done it in this direction before.

1.5l water, 1.7l electrolyte, not a lot of food (mouthful trail mix, handful lollies, one cereal bar, couple of shot bloks)
1 PM

Running (Mixed) 8:56 intensity: (9 @1) + (53 @2) + (6:35 @3) + (1:19 @4) 1.3 km (6:52 / km) +22m 6:20 / km
ahr:137 max:160

Friday Jan 18, 2019 #

8 AM

Running (Road) 11:31 intensity: (4 @1) + (20 @2) + (6:44 @3) + (4:23 @4) 2.08 km (5:32 / km) +65m 4:47 / km
ahr:146 max:163 shoes: Inov8 Trail Talon 275 (blue)

5 PM

Running (Mixed) 53:59 intensity: (21 @1) + (3:25 @2) + (39:41 @3) + (10:32 @4) 7.88 km (6:51 / km) +170m 6:11 / km
ahr:141 max:167 shoes: NB Vazee

Microadventures foiled by park closures and fire bans, so headed home via Greenwich baths for a much needed dip and sunset dinner. Legs feeling pretty tired.

« Earlier | Later »