Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Brooner

In the 7 days ending Jan 26, 2014:

	activity	#	time	miles		km		+m				load
	Orienteering	10	2:22:07	17.86	(7:57)	28.75	(4:57)	155	77 /	132c	58%	285.9
	Running (Mixed)	12	2:18:10	15.66	(8:49)	25.2	(5:29)	180				193.4
	Running (Road)	5	2:08:00	15.63	(8:11)	25.15	(5:05)	510				215.0
	Running (Track)	1	10:43	1.86	(5:45)	3.0	(3:34)					23.6
	Running (Terrain)	1	6:00	0.62	(9:39)	1.0	(6:00)	15				8.4
	Total	23	7:05:00	51.64	(8:14)	83.1	(5:07)	860	77 /	132c	58%	726.3
averages - sleep:7.3 weight:76kg

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Sunday Jan 26, 2014 #

9 AM

Running (Mixed) warm up/down 6:30 [3] 1.0 km (6:30 / km)
ahr:129 max:149 slept:8.0 (injured) shoes: Inov-8 Road-X 255

Orienteering intervals 18:00 [4] **** 3.0 km (6:00 / km) +20m 5:48 / km
ahr:160 max:183 11c shoes: Inov-8 Road-X 255

Map memory sprintervals

10 AM

Running (Mixed) warm up/down 7:30 [3] 1.5 km (5:00 / km)
ahr:131 max:150 shoes: None

11 AM

Note

Ice bath: 1 min & 2x2 min, 1 min out.

5 PM

Running (Mixed) warm up/down 12:00 [3] 2.1 km (5:43 / km) +45m 5:10 / km
ahr:150 max:171 (injured) shoes: Inov-8 Terrafly 303

Orienteering race 19:45 [5] *** 3.6 km (5:29 / km) +20m 5:20 / km
ahr:176 max:188 spiked:18/22c (injured) shoes: Inov-8 Terrafly 303

6 PM

Running (Terrain) warm up/down 6:00 [3] 1.0 km (6:00 / km) +15m 5:35 / km
ahr:138 max:162 shoes: Inov-8 Terrafly 303

Day 4 Remembrance Elite A - Splits

Saturday Jan 25, 2014 #

9 AM

Running (Mixed) warm up/down 3:10 [3] 0.6 km (5:17 / km)
ahr:136 max:148 slept:7.5 (injured)

11 AM

Note

Ice bath: 2x5 min then 2 min, 2 min out.

3 PM

Orienteering 6:00 [3] ** 1.1 km (5:27 / km)
ahr:133 max:158 spiked:4/5c (injured) shoes: Inov-8 Road-X 255

Tried to run (ie jogged) round the most technical of the loops then did a few extra controls, not moving well. Annoyed to miss out on the drills mainly.

5 PM

Running (Mixed) warm up/down 8:00 [3] 1.0 km (8:00 / km) +10m 7:37 / km
ahr:123 max:146 shoes: Inov-8 Road-X 255

Orienteering race 20:15 [5] *** 4.5 km (4:30 / km) +35m 4:20 / km
ahr:178 max:187 24c shoes: Inov-8 Road-X 255

Map & Route

6 PM

Orienteering 10:00 [3] 1.7 km (5:53 / km) +10m 5:43 / km
ahr:138 max:162 shoes: Inov-8 Road-X 255

Day 3 CSIRO Elite - Splits

Friday Jan 24, 2014 #

9 AM

Running (Mixed) warm up/down 15:00 [3] 3.0 km (5:00 / km)
slept:7.5 shoes: Inov-8 Road-X 233

Running (Track) tempo 10:43 [5] 3.0 km (3:34 / km)
shoes: Inov-8 Road-X 233

3km on the track following a course made up of distances, ie 350m anticlockwise then 200m clockwise, etc. Practicing punching, change of direction, and remembering descriptions/distances, surprisingly good fun.

10 AM

Running (Mixed) warm up/down 6:00 [3] 1.2 km (5:00 / km)
ahr:135 max:149 shoes: Inov-8 Road-X 233

3 PM

Note
weight:76kg

Recovery session, alternating ice & heated baths

4 PM

Running (Mixed) warm up/down 16:00 [3] 3.2 km (5:00 / km) +30m 4:47 / km
ahr:149 max:166 shoes: Inov-8 Terrafly 303

Over to Radcliff college. Dreich.

5 PM

Orienteering race 13:08 [5] **** 2.7 km (4:52 / km) +15m 4:44 / km
ahr:182 max:190 spiked:18/25c (injured) shoes: Inov-8 Terrafly 303

6 PM

Running (Mixed) warm up/down 9:30 [3] 1.8 km (5:17 / km) +20m 5:00 / km
ahr:137 max:157 (injured) shoes: Inov-8 Terrafly 303

Sprint Canberra race 2: Radcliff college mass start.

Wet and wild fun, total carnage at the first couple of controls and on the back of a small group who went northern split to 1 I was rewarded by reading my map when they turned off too early.

Followed train to 4 then struggled to get to grips with everything on the small map. Blindly following and struggling to keep contact I was making a mess of things, missing a control and hitting my touchy though off a bollard in the process.

Was a bit better when we switched back to 1:3000 but still lots of blind chasing and hesitations.

Running (Mixed) warm up/down 9:30 [3] 1.8 km (5:17 / km) +15m 5:04 / km
ahr:137 max:154 shoes: Inov-8 Terrafly 303

Hobble back to AIS

Day 2 Radford Course 1BB - Splits

Thursday Jan 23, 2014 #

Event: Sprint Canberra

2 PM

Running (Mixed) warm up/down 15:00 [3] 2.0 km (7:30 / km)
ahr:148 max:177 slept:5.5 shoes: Inov-8 Terrafly 303

Warm up/down around the afternoon training.

Orienteering intervals 10:00 [4] 2.0 km (5:00 / km)
ahr:146 max:188 shoes: Inov-8 Terrafly 303

Maze orienteering intervals, 3 x ~400m or so each (straight line), each taking around 2:40 or so.

First ok, last two terrible, losing contact and not reading ahead.

3 PM

Orienteering 3:24 [5] 0.95 km (3:35 / km)
ahr:178 max:190 shoes: Inov-8 Terrafly 303

Head to head race round a ~800m course of five controls, about 9 of us racing. I started last and stayed there, not aided by a control not working which took a few of us out the race. Good speed check tho.

4 PM

Running (Mixed) warm up/down 20:00 [3] 4.0 km (5:00 / km) +60m 4:39 / km
ahr:154 max:180 shoes: Inov-8 Road-X 233

Long warm up, drills and stretching. Hot.

5 PM

Orienteering race 19:01 [5] *** 4.6 km (4:08 / km)
ahr:191 max:196 spiked:19/22c shoes: Inov-8 Road-X 233

Sprint Canberra race 1: AIS

Some good, some bad. Struggled to get going, physically and mentally, rushing the first two controls but then things picking up for the long leg which I got nicely, though should have spent longer planning for rest of the course.

Slight hesitation to 6 when I couldn't see gap in fence, and I banana'd big time to 8 heading across the open with poor direction. With a few people though the short sharp section to 14 which generally kept me right but could have been sharper on direction, lost concentration on way to 19 leaving 18 in south rather than west. Fine from there to finish.

Map & Route

6 PM

Running (Mixed) warm up/down 10:00 [3] 2.0 km (5:00 / km)
ahr:136 max:156 shoes: Inov-8 Road-X 233

Collecting controls and jogging

Elite - Splits

Wednesday Jan 22, 2014 #

Note
slept:7.0 (rest day)

Tuesday Jan 21, 2014 #

1 PM

Running (Road) warm up/down 15:00 [3] 2.4 km (6:15 / km) +20m 6:00 / km
ahr:122 max:149 slept:7.5 shoes: Inov-8 Road-X 255 (old)

Jogging down to Gas works road, then some stretching, legs pretty tired.

Running (Road) hills 23:00 [5] 4.25 km (5:25 / km) +120m 4:45 / km
ahr:156 max:186 shoes: Inov-8 Road-X 255 (old)

6 hill reps, starting from the roundabout and alternating gas works road & Walumetta Drive, both around 360m & 20m climb (omap suggest double, felt like more!) but latter seemed steeper. Consistent times, 1:35 / 1:43, pace around 4:35.

2 PM

Running (Road) warm up/down 7:30 [4] 1.4 km (5:21 / km) +40m 4:41 / km
ahr:158 max:172 shoes: Inov-8 Road-X 255 (old)

Late to get back to work so minimal warm down, proper hot again after this morning's cycle to work in the drizzle.

Monday Jan 20, 2014 #

Event: Sprint Series #3 - Carss Park

7 AM

Running (Road) 36:00 [4] 7.7 km (4:41 / km) +200m 4:08 / km
ahr:159 max:185 slept:8.0 shoes: Inov-8 Road-X 255

Sticky run to work, legs tired.

6 PM

Running (Road) warm up/down 18:00 [3] 4.0 km (4:30 / km) +40m 4:17 / km
ahr:151 max:173 shoes: Inov-8 Road-X 255

To St Leonards, then to the event from Alawah, brief amount of time for some drills.

Orienteering race 15:34 [5] *** 3.3 km (4:43 / km) +40m 4:27 / km
ahr:183 max:193 spiked:18/23c shoes: Inov-8 Terrafly 303

Good course which made the best of the area, routechoice not particularly prevalent but a good test of map reading at speed (which I mainly failed at) and good direction in the open. Shame it was drizzly as it meant pushing on the bush trails along the slope at the end a bit sketchy - glad I took the bet on the weather and brought shoes with a bit of grip 'just in case'.

Slightly dodgy start to #1, running down steps and trying to read map not a great combo so a little slow, #2 fine then struggled to pick out the details & descriptions for for #3 & #4, probably dropped 5s on each.

Fine through the easy park section to #16 (should have planned ahead during easy runs to #12 & #14) but it all went amiss from #18 onwards.

Stupidly saw someone coming back out towards #17 from #18 and didn't look properly for the track to #19 on the map so did similar and then had a big climb through crap undergrowth onto the path and into the control, dropping a minute in the process. Kinda expected this to be an up vs round route choice leg, but it really wasn't!

Was hesitant to #20 but ok, then hesitant again before running past the end of the crags and having to drop back down into #21 (25s). For #21 I knew I had to go back out towards #20 then up steps but went too far and missed the steps entirely, then a bit hesitant in the circle (20s). Fine for the last control, but not pushing down the steps.

Map & Route

Sydney Sprint Series: Race 3 (19/01/2014)

Frustrating, was actually ok running this week but mind wasn't quite up there when it was tricky - wasn't interpreting the descriptions well or reading the detail around the circle, and #19 was pure stupidity.

Looking forward to really focussing on better sprint techniques over the weekend and hopefully starting to put them into place under pressure with a race each day.

Orienteering 7:00 [4] 1.3 km (5:23 / km) +15m 5:05 / km
ahr:159 max:182 shoes: Inov-8 Terrafly 303

Jogged out then re-ran 18-Finish:

#19: 62 (-63s)
#20: 33
#21: 29 (almost missed steps, but -30s)
#22: 27 (-30s)
#23: 33
#24: 10

There's the big time loss, even being conservative of knowing where controls were I should have been 100s quicker.

7 PM

Running (Road) warm up/down 28:30 [3] 5.4 km (5:17 / km) +90m 4:52 / km
ahr:143 max:167 shoes: Inov-8 Road-X 255

Event > Hurstville, Redfern > Home.

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