Training Log Archive: BroonerIn the 7 days ending Dec 23, 2018:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||
|
|
|
|
|
| ||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Dec 23, 2018 #
Cycling 19:50 7.63 km (23.1 kph) +150m
ahr:139 max:160
Running (Mixed) warm up/down 23:10 3.11 km (7:27 / km) +50m 6:54 / km
ahr:145 max:177 shoes: NB Vazee Urge (Black)
Orienteering race 13:51 *** 2.97 km (4:40 / km) +45m 4:20 / km
ahr:180 max:191 shoes: Inov8 X-Talon 212
Reasonably clean run, but frustrated by my SI air card not working which probably cost me the bulk of my time loss, perhaps 30s over the 22 controls. Aside from that, only real time loss was 10s to 9 and maybe the same again to 10, both down to a closed gate.
Would certainly have been closer to the top 3 without those time losses, as it was I started 40s down on Aidan, and a minute on Ewan.
Running (Mixed) warm up/down 20:13 3.13 km (6:28 / km) +43m 6:03 / km
ahr:142 max:175 shoes: NB Vazee Urge (Black)
Orienteering race 15:22 *** 3.41 km (4:30 / km) +51m 4:11 / km
ahr:188 max:197 shoes: Inov8 X-Talon 212
Headed off hard after the first three but didn't get on top of the nav to 1 quick enough so lost a little time on a poor route, probably the only place to gain/lose big time on routechoice on the course. Again had to open the gate near the control which meant James had caught most of my 16s lead but I didn't close the gate on him despite considering it...
Was leading him through until 9, but lost 5-10s on 5 where the control & description didn't match up, then lost my lead on the way to 9 with a brainfreeze crossing some unmarked paving which threw me pointlessly so we punched together.
Started pulling a few seconds on him running hard through the next section and had over 5s again by 13. Then 14 was in the wrong place and a guy was sitting where the control should have been on a bench, so I lost over 10s before spotting it elsewhere and we were together again, with the chasers slightly closer behind too.
Rest was straightforward enough hard running, and aside from the run-in I had good splits to the finish so stretched out the 6 seconds again before James took the opposite route to the last control as a last gasp effort which didn't pay off.
Fun race as always, but wish I'd had working SI air in the first race in order to have been more in the mix for the podium. Probably wouldn't have held James off had I not swapped cards for the final.
Cycling 26:48 8.26 km (18.5 kph) +161m
ahr:129 max:158
Saturday Dec 22, 2018 #
Running (Mixed) 1:22:27 [3] 12.44 km (6:38 / km) +343m 5:49 / km
shoes: Inov8 Trail Talon 250 (grey/re
Thursday Dec 20, 2018 #
S&C (Pilates) 55:00 [2]
Wednesday Dec 19, 2018 #
Cycling 26:17 [3] 6.97 km (15.9 kph) +87m
shoes: Kona Jake the Snake '14
Orienteering 46:37 [4] 8.94 km (5:13 / km) +227m 4:38 / km
shoes: NB Vazee
Cycling 26:10 [3] 8.49 km (19.5 kph) +170m
shoes: Kona Jake the Snake '14
Tuesday Dec 18, 2018 #
S&C (Yoga) 45:00 [1]
Monday Dec 17, 2018 #
Cycling 27:21 8.05 km (17.7 kph) +57m
ahr:103 max:143 shoes: Kona Jake the Snake '14
Running (Mixed) 13:17 2.78 km (4:47 / km) +42m 4:27 / km
ahr:157 max:168 shoes: NB Vazee Urge (Black)
Orienteering 30:03 6.17 km (4:52 / km) +89m 4:33 / km
ahr:178 max:187 shoes: NB Vazee Urge (Black)
Orienteering 13:48 2.5 km (5:31 / km) +16m 5:21 / km
ahr:147 max:179 shoes: NB Vazee Urge (Black)
Cycling 39:37 10.02 km (15.2 kph) +152m
ahr:115 max:149 shoes: Kona Jake the Snake '14