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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brooner

In the 7 days ending Mar 22, 2021:

activity # timemileskm+mload
  Orienteering2 2:13:43 7.95(16:49) 12.8(10:27) 356191.5
  Running (Road)6 1:31:24 10.5(8:42) 16.9(5:24) 183129.6
  Hiking1 2:56 0.17(17:18) 0.27(10:45)2.8
  Total8 3:48:03 18.63(12:15) 29.98(7:36) 540324.0

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TuWeThFrSaSuMo

Sunday Mar 21, 2021 #

Event: NSW State League #2 and ACT League #1
 
10 AM

Orienteering race 1:52:40 intensity: (5:14 @1) + (25:51 @2) + (1:00:08 @3) + (19:50 @4) + (1:37 @5) 8.7 km (12:57 / km) +322m 10:56 / km
ahr:133 max:173 (injured) shoes: Inov-8 Roclite 280 (black/yell

Wattle Ridge state league, given how slow I was moving there were far too many mistakes, lack of concentration in places, not trusting myself in others. Got to the start of the long leg and decided it would be too long a day in the rain at little over walking pace, so headed back from there via the last few legs.

Hard 1 - Splits

Saturday Mar 20, 2021 #

Event: NSW State League #1 (NSW Sprint Championships)
 
12 PM

Running (Road) warm up/down 2:27 intensity: (4 @2) + (2:23 @3) 0.55 km (4:27 / km) +2m 4:22 / km
ahr:135 max:143 shoes: NB FF880 (blue)

Late arriving and completely inadequate warm up
1 PM

Orienteering race 21:03 intensity: (24 @2) + (9:06 @3) + (1:13 @4) + (10:20 @5) 4.1 km (5:08 / km) +34m 4:56 / km
ahr:162 max:192 (injured) shoes: NB FF880 (blue)

Rusty racing at WSU Campbeltown in the rain, was doing ok but a bit scrappy in & around the circles, rushing a few decisions, and generally slow & cautious running with the wet. Hamstring tightened about 3/4 of the way through so jogged it in from there.

Hiking 2:56 intensity: (44 @1) + (2:12 @2) 0.27 km (10:45 / km)
ahr:102 max:113 (injured) shoes: NB FF880 (blue)


Hard 1 - Splits

Friday Mar 19, 2021 #

8 AM

Running (Road) 13:00 intensity: (10 @1) + (8 @2) + (12:07 @3) + (35 @4) 2.4 km (5:25 / km) +59m 4:49 / km
ahr:140 max:158 shoes: NB Zante v3 (black)

15pp/km
7 PM

Running (Road) 11:22 intensity: (17 @2) + (10:23 @3) + (42 @4) 2.18 km (5:13 / km) +23m 4:57 / km
ahr:144 max:157 shoes: NB Zante v3 (black)

8.72pp/km

Thursday Mar 18, 2021 #

8 AM

Running (Road) 14:24 intensity: (2 @1) + (25 @2) + (13:57 @3) 2.55 km (5:39 / km) +49m 5:10 / km
ahr:138 max:152 shoes: Salomon Sonic RA Max

18.04pp/km
6 PM

Running (Road) 14:43 intensity: (23 @1) + (1:28 @2) + (12:50 @3) + (2 @4) 2.58 km (5:42 / km) +28m 5:24 / km
ahr:134 max:154 shoes: Salomon Sonic RA Max

Not drowning practice ahead of the weekend. 10.07pp/km.

Wednesday Mar 17, 2021 #

Event: Sydney Summer Series #24 Auburn
 
7 PM

Running (Road) 35:28 intensity: (27 @1) + (1:22 @2) + (27:02 @3) + (5:03 @4) + (1:34 @5) 6.64 km (5:20 / km) +23m 5:15 / km
ahr:143 max:172 shoes: Asics Novablast Platinum

Splash around the streets, keeping it reasonably flat this time, back around the foreshore with 2x500m efforts of increasing intensity - recoveries reasonably paced too. No tightness or other ill effects. 4.37pp/km

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