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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brooner

In the 7 days ending Feb 8, 2021:

activity # timemileskm+mload
  Running (Mixed)6 4:55:52 25.7(11:31) 41.37(7:09) 699375.0
  Running (Road)6 1:26:38 8.39(10:19) 13.5(6:25) 157114.9
  Orienteering3 1:14:57 10.0(7:30) 16.09(4:40) 317163.1
  Cycling4 1:02:00 10.71(10.4/h) 17.24(16.7/h) 21865.8
  S&C2 45:4944.1
  Total16 9:25:16 54.8 88.19 1391762.9

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TuWeThFrSaSuMo

Monday Feb 8, 2021 #

1 PM

Running (Mixed) 1:45:26 intensity: (18:59 @1) + (1:01:18 @2) + (25:09 @3) 13.14 km (8:01 / km) +189m 7:29 / km
ahr:108 max:140 shoes: NB FF880 (blue)

Easy recovery run with Tol on the trails around round Malabar headland, then out to little bay and back along the golf course. Good dip afterwards. 2.36pp/km

Sunday Feb 7, 2021 #

Event: Big Foot Sprints XXIII
 
2 PM

Running (Mixed) warm up/down 15:35 intensity: (7 @1) + (39 @2) + (13:56 @3) + (53 @4) 2.62 km (5:57 / km) +23m 5:43 / km
ahr:138 max:165 shoes: Inov-8 Trailroc 255

Orienteering race 14:19 intensity: (1 @1) + (5 @2) + (11 @3) + (45 @4) + (13:17 @5) 2.82 km (5:05 / km) +50m 4:40 / km
ahr:175 max:186 shoes: Inov-8 Trailroc 255

Big Foot Sprints prologue, pretty poor with pre-planning and rushing decisions, despite the long road leg to 2 which offered plenty of time to look ahead. Generally clean around controls though a bit hesitant at 5. 9 seconds down on Ewan, 30+ on Toby.
3 PM

Running (Mixed) warm up/down 12:26 intensity: (16 @1) + (1:50 @2) + (10:20 @3) 1.52 km (8:11 / km) +23m 7:37 / km
ahr:133 max:152 shoes: Inov-8 Trailroc 255

4 PM

Running (Mixed) warm up/down 7:51 intensity: (7 @1) + (22 @2) + (6:57 @3) + (25 @4) 1.21 km (6:31 / km) +5m 6:23 / km
ahr:136 max:158 shoes: Inov-8 Trailroc 255

Orienteering race 17:36 intensity: (3 @2) + (31 @3) + (55 @4) + (16:07 @5) 2.96 km (5:57 / km) +63m 5:22 / km
ahr:180 max:197 shoes: Inov-8 Trailroc 255

Big Foot Sprints chase, once again rushed decisions and poor reading ahead. Didn't even look at the track route to #2 and chased Ewan into the bush down the hill, saw Toby near the track at the bottom as I hit the open rock/track first and turned towards the control, but didn't see it and entered the bush just beyond it, before missing it a couple more times and being caught in scrub.

Eventually got it, behind Aidan & Cooper who started 2 mins back, and from there until #13 didn't really need to navigate (and had no ability to at that speed) as I moved past them and then Jock & James, the latter sticking with me into the open at #16.

Was opening a gap to #18 but went underneath it and looped round so James got back in front, punched #19 together and just ahead to #20 & #21 before he came past me to the finish but failed to punch first time, so I sneaked in to somehow hold 3rd spot.

Scrappy, hesitant, awful orienteering but really good fun as ever when you're in the thick of it.

Running (Mixed) warm up/down 15:40 intensity: (3:07 @2) + (11:18 @3) + (1:15 @4) 1.41 km (11:05 / km) +45m 9:35 / km
ahr:135 max:162 shoes: Inov-8 Trailroc 255


Sprint 1 - Splits

Sprint 2 - Splits

Saturday Feb 6, 2021 #

7 AM

Cycling 18:04 intensity: (2:49 @1) + (6:24 @2) + (8:51 @3) 5.84 km (19.4 kph) +75m
ahr:117 max:147

8 AM

Running (Mixed) long 2:11:47 intensity: (18 @1) + (7:48 @2) + (1:58:28 @3) + (5:13 @4) 20.37 km (6:28 / km) +413m 5:52 / km
ahr:138 max:158 shoes: Inov8 Trail Talon 275 (black)

Easy trails with Bart out and back along the Wolli track with some new trail excursions around Bexley, as well as a pretzel and sausage stop, and a few hills thrown in too. Good stretch of the legs. 1.57pp/km
12 PM

Cycling 23:26 intensity: (1:23 @1) + (18:34 @2) + (3:29 @3) 5.22 km (13.4 kph) +65m
ahr:111 max:134

Friday Feb 5, 2021 #

7 AM

Running (Road) 15:48 intensity: (32 @1) + (1:46 @2) + (13:30 @3) 2.68 km (5:54 / km) +49m 5:24 / km
ahr:129 max:144

10.82pp/km

S&C 25:49 intensity: (6:45 @1) + (14:05 @2) + (4:59 @3)
ahr:108 max:141

Full 3 sets.
6 PM

Running (Road) 17:22 intensity: (12 @1) + (10 @2) + (14:24 @3) + (2:36 @4) 3.16 km (5:29 / km) +27m 5:16 / km
ahr:142 max:167 shoes: Mizuno Waveknit 3 (navy #1)

9.81pp/km

Wednesday Feb 3, 2021 #

Event: Sydney Summer Series #18 Frenchs Forest
 
5 PM

Cycling 8:00 intensity: (2:11 @1) + (5:37 @2) + (12 @3) 2.23 km (16.7 kph) +54m
ahr:104 max:121

6 PM

Running (Road) warm up/down 14:53 intensity: (6 @1) + (1:25 @2) + (13:05 @3) + (17 @4) 2.1 km (7:05 / km) +7m 6:58 / km
ahr:137 max:155 shoes: NB FF880 (blue)

7.61pp/km

Orienteering 43:02 intensity: (15 @3) + (30 @4) + (42:17 @5) 10.31 km (4:11 / km) +204m 3:48 / km
ahr:183 max:192 shoes: NB FF880 (blue)

Belrose flat out flag chasing. Had planned to leave 9 but everyone was getting back early, and a few had the lot with a few others close. Switched planned direction to go AC and hit the climbs towards the end, went ok but was running out of steam near the finish. A minute or so down on Ewan, and 90s on Ryan whose local knowledge and sketchy route cutting through to 21 saved him 700m. Fun blast. 3.69pp/km
7 PM

Running (Mixed) warm up/down 7:07 intensity: (18 @1) + (37 @2) + (6:12 @3) 1.1 km (6:27 / km) +1m 6:25 / km
ahr:133 max:144 shoes: NB FF880 (blue)

0pp/km
8 PM

Cycling 12:30 intensity: (3:39 @1) + (6:58 @2) + (1:53 @3) 3.95 km (19.0 kph) +24m
ahr:104 max:137

Tuesday Feb 2, 2021 #

8 AM

Running (Road) 15:14 intensity: (19 @1) + (43 @2) + (14:12 @3) 2.57 km (5:56 / km) +46m 5:27 / km
ahr:135 max:152 shoes: Mizuno Waveknit 3 (navy #1)

Schools are back - 25pp/km
5 PM

Running (Road) warm up/down 10:19 intensity: (6:40 @1) + (1:05 @2) + (2:34 @3) 0.71 km (14:33 / km) +2m 14:19 / km
ahr:103 max:128 shoes: Mizuno Waveknit 3 (navy #1)

S&C 20:00 intensity: (13:07 @1) + (6:08 @2) + (45 @3)
ahr:93 max:135

2 sets, with static split squats.
6 PM

Running (Road) 13:02 intensity: (21 @1) + (1:22 @2) + (11:19 @3) 2.29 km (5:42 / km) +26m 5:24 / km
ahr:126 max:139 shoes: Mizuno Waveknit 3 (navy #1)

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