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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Brooner

In the 7 days ending Oct 12, 2013:

activity # timemileskm+mload
  Running (Road)6 1:07:15 8.05(8:21) 12.95(5:12) 10067.3
  Running (Mixed)2 37:30 4.41(8:30) 7.1(5:17) 8045.0
  Orienteering2 26:00 3.76(6:55) 6.05(4:18) 5531 /36c86%52.0
  Running (Terrain)2 17:00 2.11(8:03) 3.4(5:00) 3014.6
  Swimming1 15:004.5
  Total9 2:42:45 18.33 29.5 26531 /36c86%183.4
averages - sleep:7

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SuMoTuWeThFrSa

Saturday Oct 12, 2013 #

2 PM

Running (Road) warm up/down 13:30 [3] 2.8 km (4:49 / km) +20m 4:39 / km
ahr:172 max:186 slept:7.0 shoes: Inov-8 Road-X 233

Running a bit late, so a bit swifter than intended run over to the uni, but then starts were delayed anyway... jogging & a bit of strides too.

Orienteering race (Sprint) 13:30 [5] **** 3.2 km (4:13 / km) +30m 4:02 / km
ahr:193 max:200 spiked:15/19c shoes: Inov-8 Road-X 233

BF Sprints - Qual

Won by 20 seconds, but knew I'd dropped maybe another 20, though looking now I keep finding more and more I got wrong.

Got off to a decent start, hit 1-7 cleanly enough, was running ok and managed to avoid the worst of the zombie hunters around 2. Things started to get sloppy from 8 with some poor reading ahead (5s, east round veg rather than downs steps), 10 (3s, I went north & down steps rather than across grass) and leaving 11 (5s, north rather than south). Went up wrong set of steps onto the bridge & hit dead end east of 13 when trying to read ahead (10s) then ran past 15 with my map the wrong way up and expecting control on opposite side of courtyard (10s). Was better from there to the finish, though lost a little time punching 19 twice (and 5s taking the less optimal eastern route).
3 PM

Running (Road) warm up/down 9:40 [3] 1.75 km (5:31 / km) +20m 5:14 / km
ahr:162 max:174 shoes: Inov-8 Road-X 233

4 PM

Running (Road) warm up/down 11:00 [3] 2.2 km (5:00 / km) +20m 4:47 / km
ahr:169 max:188 shoes: Inov-8 Road-X 233

Jogging & Strides

Orienteering race (Sprint) 12:30 [5] **** 2.85 km (4:23 / km) +25m 4:12 / km
ahr:194 max:204 spiked:16/17c shoes: Inov-8 Road-X 233

BF Sprints - Chase

This race was a case of keeping my head, keeping the gap, and ensuring I didn't blow up mentally or physically. Having not guessed we'd just be doing the women's course from earlier, one concern was losing much of my 21s lead (to the tied Daniel, Aiden & Ondrej) at the start kite given the random direction we'd headed off in for round 1 (which is funny, given it was them who blew the race on the route to the first control by going north round the oval).

With lots of doubling back, I was looking out for chasers throughout the first 9 controls but didn't see anyone close and was going pretty well with fastest splits to 2, 4 & 5. Slightly dodgy southern route to 6, but pushed hard on the long leg to 10 and up the steps to 12, keeping things simple the order of the day round the rest of the controls - seeing Ben heading to 14 on my way to 15 meant I had a safe enough gap to cruise home (and punch the last control twice again).

Great fun going off first in chase, new experience that, and a real mental challenge to keep the head screwed on while knowing a pack is chasing you down, even more so in a sprint. Think having run here before was definitely beneficial in places, knowing what steps were up and down helped but as the numerous mistakes in the first race showed it wasn't everything.
5 PM

Running (Road) warm up/down 8:35 [3] 1.6 km (5:22 / km) +10m 5:12 / km
ahr:163 max:176 shoes: Inov-8 Road-X 233

Lap of the uni with Ben.

Running (Road) warm up/down 9:00 [3] 1.6 km (5:37 / km) +10m 5:27 / km
ahr:148 max:169 shoes: Inov-8 Road-X 233

Home. Partytime.

Thursday Oct 10, 2013 #

8 PM

Running (Mixed) warm up/down 13:00 [3] 2.6 km (5:00 / km) +20m 4:49 / km
ahr:146 max:159 slept:6.5 shoes: Inov-8 Road-X 255

Scorchio. Or rather, humidio.

Probably as hot as yesterday lunchtime, which was fine, but a few notches higher on the humidity front, and I don't think it is even *that* bad, just a shock to the system.

Ground floor of my house = nice and cool, my floor = not so much, particularly as the warm wind howling through it doesn't help any.

Running (Mixed) intervals 15:00 [4] 2.5 km (6:00 / km) +50m 5:27 / km
ahr:159 max:183 shoes: Inov-8 Road-X 255

3 Fartlek type laps run around the park with some steps & hill at the end of each lap. No problems with calf, everything seems a bit niggly but with a decent warm up I think I should survive the weekend albeit rather slowly.

Running (Road) warm up/down 6:30 [3] 1.1 km (5:55 / km) +20m 5:25 / km
ahr:152 max:171 shoes: Inov-8 Road-X 255

Wednesday Oct 9, 2013 #

1 PM

Running (Road) warm up/down 9:00 [3] 1.9 km (4:44 / km)
slept:7.0 shoes: Vivobarefoot Evo II

Over to St Leonards & back.

Running (Terrain) 11:00 [3] 2.4 km (4:35 / km) +30m 4:19 / km
shoes: Vivobarefoot Evo II

Round St Leonards, up and down and along slopes with a bit of speed in places. All feeling reasonably ok, touch wood.

Tuesday Oct 8, 2013 #

6 PM

Running (Mixed) 9:30 [3] 2.0 km (4:45 / km) +10m 4:38 / km
ahr:148 max:174 slept:7.5 shoes: Inov-8 Road-X 255

Woo, 2km! Faster, and some road & steps.

Monday Oct 7, 2013 #

7 PM

Running (Terrain) 6:00 [2] 1.0 km (6:00 / km)
(injured) shoes: Inov-8 Road-X 255

Easy does it. Half a lap of the park. See how that feels tomorrow.

Sunday Oct 6, 2013 #

3 PM

Swimming 15:00 [1]

A bit of swimming at Coogee, laying off the legs but mainly just floating about.

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