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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brooner

In the 7 days ending Jan 7:

activity # timemileskm+mload
  Orienteering3 4:52:56 20.51(14:17) 33.01(8:52) 822359.7
  Hiking1 3:47:47 7.85(29:01) 12.64(18:02) 662102.2
  Running (Road)7 2:14:26 14.65(9:11) 23.58(5:42) 322126.4
  Running (Mixed)1 7:44 0.69(11:17) 1.1(7:01) 197.6
  Total10 11:02:53 43.7(15:10) 70.32(9:26) 1824596.0

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Thursday Jan 7 #

7 PM

Running (Road) 10:15 intensity: (38 @1) + (2:46 @2) + (6:51 @3) 1.66 km (6:10 / km) +43m 5:28 / km
ahr:121 max:139

Right foot complaining after yesterday's street pounding, so didn't run home, but it loosened up on the walk back and I tried a little beer run afterwards. 12.65pp/km

Wednesday Jan 6 #

8 AM

Running (Road) 12:47 intensity: (26 @1) + (5:52 @2) + (6:29 @3) 2.31 km (5:33 / km) +40m 5:06 / km
ahr:121 max:139

8.26pp/km
6 PM

Running (Mixed) warm up/down 7:44 intensity: (15 @1) + (1:54 @2) + (3:53 @3) + (1:42 @4) 1.1 km (7:01 / km) +19m 6:28 / km
ahr:136 max:160 shoes: Salomon Sonic RA Max

Bit short with the need to replan the course. 4.54pp/km

Orienteering 48:42 intensity: (3 @2) + (23 @3) + (2:58 @4) + (45:18 @5) 10.63 km (4:35 / km) +237m 4:07 / km
ahr:178 max:192 shoes: Salomon Sonic RA Max

Hilly hit out with some serious replanning needed after a control was moved and track closed. New plan actually pretty good, but changed it towards the end to take in an extra control on the two creeks track which wasn't worth it pointswise but did involve running a new trail up to the streets afterwards. Ran out of steam after this and got sloppy around the circle, so lost a few minutes towards the end, back 3:43 late and tied on time & points for the win.

Right glute complaining with the early fast pace, then stomach acting up towards the end, not in a great state by the finish.

1.89pp/km

Running (Road) warm up/down 17:34 intensity: (2:24 @1) + (10:51 @2) + (4:19 @3) 2.14 km (8:13 / km) +32m 7:39 / km
ahr:107 max:132 shoes: Salomon Sonic RA Max

Struggling. 3.74pp/km

Tuesday Jan 5 #

8 AM

Running (Road) 12:51 intensity: (26 @1) + (1:15 @2) + (11:10 @3) 2.21 km (5:49 / km) +44m 5:17 / km
ahr:133 max:152

8.14pp/km
5 PM

Running (Road) 18:00 intensity: (50 @1) + (3:33 @2) + (13:37 @3) 3.5 km (5:08 / km) +2m 5:07 / km
ahr:130 max:148

27.71pp/km

Monday Jan 4 #

1 PM

Running (Road) 19:40 intensity: (13 @1) + (57 @2) + (14:00 @3) + (4:30 @4) 3.71 km (5:18 / km) +68m 4:51 / km
ahr:145 max:164 shoes: NB FF880 (blue)

Broadway return, super sticky out. 12.16pp/km
3 PM

Running (Road) 43:19 intensity: (11 @1) + (1:23 @2) + (33:55 @3) + (7:47 @4) + (3 @5) 8.05 km (5:23 / km) +93m 5:05 / km
ahr:147 max:171

Broadway, Pyrmont, Anzac, home, dodging the storm with a Quarrymans stop. 10.31pp/km

Saturday Jan 2 #

7 AM

Orienteering 1:01:47 intensity: (8 @1) + (3:06 @2) + (28:04 @3) + (24:05 @4) + (6:24 @5) 11.16 km (5:32 / km) +159m 5:10 / km
ahr:150 max:180 shoes: Salomon Sonic RA Max

Warm up explore of Beechworth parks then the 2003 Sprint Race, with the map and course holding up pretty well until some cows and a new car park towards the end. Reasonably straightforward nav but good fun to have map in hand again.

Home via the very nice trails around the lake and a refreshing swim.

1.44pp/km
1 PM

Orienteering intervals 3:02:27 intensity: (3:54 @1) + (47:09 @2) + (1:29:12 @3) + (35:22 @4) + (6:50 @5) 11.22 km (16:15 / km) +426m 13:40 / km
ahr:135 max:181 shoes: Salomon XA Elevate (10.5)

Great hit out at Barambogie, lovely terrain and tricky rock. Hanging tapes and shadowing Tol, so a bit interval-like. Slow to begin, got into it, then scrappy towards the end. Ridiculous amount of spiderwebs and some sizeable spiders hanging out in them (or on your face). 0pp/km

Friday Jan 1 #

9 AM

Hiking 3:47:47 intensity: (2:20:24 @1) + (1:08:12 @2) + (19:11 @3) 12.64 km (18:02 / km) +662m 14:17 / km
ahr:96 max:139 shoes: Salomon XA Elevate (10.5)

Much better route back, with lovely single track via lots of funky rock at Mollison Galleries, Eagle Rock and Og Gog Magog. Kept coming across signs for the Buffalo 7 peaks run which looks like a decent route to hit up sometime. 0.08pp/km

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