Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Brooner

In the 7 days ending Jan 2, 2012:

	activity	#	time	miles		km		+m	load
	Running (Mixed)	4	2:23:39	17.27	(8:19)	27.8	(5:10)	312	214.2
	Orienteering	1	21:10	1.96	(10:49)	3.15	(6:43)	43	46.6
	Running (Road)	1	13:20	1.62	(8:15)	2.6	(5:08)	30	18.7
	Total	4	2:58:09	20.85	(8:33)	33.55	(5:19)	385	279.4
averages - sleep:8.1

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Monday Jan 2, 2012 #

Event: Sydney Sprint Series #1

5 PM

Running (Mixed) warm up/down 13:00 [3] 2.4 km (5:25 / km) +47m 4:56 / km
ahr:151 max:169 slept:9.0 shoes: Inov-8 Road-X 255 (old)

Jog to the event

6 PM

Orienteering race (Sprint) 21:10 [5] 3.15 km (6:43 / km) +43m 6:17 / km
ahr:178 max:188 shoes: Inov-8 Road-X 255 (old)

Manly Dam Sprint: 2.4km
Tricky & physical little sprint at Manly Dam which was an interesting intro to Aussie orienteering. The hillside was pretty interesting, lots of boulders, crags and open rock. The rocky paths were a bit sketchy in the inov-8s though.

Was going great guns round the easy opening half by the water, then started overshooting everything after climbing up into the forest - not sure when the last time I did a sprint race in terrain was, too used to urban racing at 1:5000 where counting streets is all that matters!

Small overshoot on #7, followed by a massive miss on #8, and more small overshoots on #9 & #11 threw away masses of time. Could have done with a compass, and need to learn how to pick my lines through the bush better too, got caught in a lot of crap. Came back blackened & a bit bloodied!

Running (Mixed) warm up/down 12:00 [4] 1.85 km (6:29 / km) +50m 5:43 / km
ahr:150 max:171 shoes: Inov-8 Road-X 255 (old)

Warm down, including re-running #11-12 on the path route to compare times, was probably at least 15 seconds quicker.

Sprint - Splits

Sunday Jan 1, 2012 #

Note
slept:6.5

Missed my limited window of running opportunity hungover, did go for a hike around some creeks and some late night pool splashing though.

Saturday Dec 31, 2011 #

Note
slept:7.5

Friday Dec 30, 2011 #

Note
slept:8.5

Thursday Dec 29, 2011 #

8 AM

Running (Road) warm up/down 13:20 [3] 2.6 km (5:08 / km) +30m 4:51 / km
ahr:137 max:153 slept:9.5 shoes: Inov-8 Road-X 255 (old)

Running (Mixed) tempo 11:09 [4] 2.6 km (4:17 / km) +15m 4:10 / km
ahr:163 max:170 shoes: Inov-8 Road-X 255 (old)

Lap of Parramatta park

Running (Mixed) warm up/down 9:30 [4] 1.95 km (4:52 / km) +30m 4:31 / km
ahr:162 max:174 shoes: Inov-8 Road-X 255 (old)

Wednesday Dec 28, 2011 #

6 AM

Running (Mixed) 1:38:00 [3] 19.0 km (5:09 / km) +170m 4:56 / km
ahr:147 max:182 slept:7.5 shoes: Inov-8 Road-X 255 (old)

Exploring from Wentworthville, following the creeks up to the trails round Lake Parramatta, got lost trying to go round it, escaped to the roads & back via Parramatta park. Lovely morning out to earn Christmas dinner #3.

Tuesday Dec 27, 2011 #

Note
slept:8.5

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