Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Brooner

In the 7 days ending Mar 2, 2014:

	activity	#	time	miles		km		+m				load
	Running (Mixed)	2	3:05:00	12.49	(14:49)	20.1	(9:12)	1020				259.0
	Swimming	4	2:20:00									112.0
	Orienteering	2	39:04	5.22	(7:29)	8.4	(4:39)	100	20 /	22c	90%	77.3
	Running (Road)	4	33:15	4.23	(7:52)	6.8	(4:53)	90				46.5
	Total	10	6:37:19	21.93		35.3		1210	20 /	22c	90%	494.9
averages - sleep:6

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Sunday Mar 2, 2014 #

Event: Sprint Series #9 - Pyrmont

11 AM

Running (Road) warm up/down 8:05 [3] 1.5 km (5:23 / km) +30m 4:54 / km
ahr:143 max:159 shoes: Inov-8 Road-X 255

Orienteering intervals 21:30 [4] 4.4 km (4:53 / km) +40m 4:40 / km
ahr:159 max:180 slept:5.0 shoes: Inov-8 Road-X 255

Ran my abandoned Sydney Uni/Victoria Park intervals from a couple of weeks ago while Duncan ran my course, I also raced him round a few legs of that taking opposing routes.

12 PM

Running (Road) warm up/down 6:00 [3] 1.0 km (6:00 / km) +5m 5:51 / km
ahr:148 max:168 shoes: Inov-8 Road-X 255

6 PM

Running (Road) warm up/down 12:10 [3] 2.7 km (4:30 / km) +40m 4:12 / km
ahr:157 max:178 shoes: Inov-8 Road-X 233

Leaving it as late as possible with the weather.

Orienteering race 17:34 [5] **** 4.0 km (4:24 / km) +60m 4:05 / km
ahr:186 max:195 spiked:20/22c shoes: Inov-8 Road-X 233

Sydney sprints: Pyrmont

Pretty straightforward race, wasn't feeling particularly swift so surprised by winning margin. Pretty clean though, and was happy with planning ahead and flow even if I didn't take the optimum route on a few of the 51/49 route choices. Main time losses from not reading descriptions and control hunting (12, 5s & 15, 25s) and poor route (12).

7 PM

Running (Road) warm up/down 7:00 [3] 1.6 km (4:22 / km) +15m 4:11 / km
ahr:153 max:173 shoes: Inov-8 Road-X 233

Long - Splits

Thursday Feb 27, 2014 #

7 AM

Swimming 10:00 [1]
slept:7.0

7 mile beach, Booti Booti NP.

4 PM

Running (Mixed) 1:05:00 [3] 11.7 km (5:33 / km) +230m 5:04 / km
ahr:154 max:181 shoes: Inov-8 Terrafly 303

Took Grassie to run Spit to Manly, pretty slow going, tired and carrying a full rucksack, but pushed the hills.

5 PM

Swimming 10:00 [1]

Wednesday Feb 26, 2014 #

Event: Sydney Summer Series #22 - Double Bay

8 AM

Swimming 15:00 [1]

Pre breaky swim at Wooli.

2 PM

Swimming 1:45:00 [1]

Learning to surf at coffs harbour, far more successfully than when I last tried a few years back.

Tuesday Feb 25, 2014 #

9 AM

Running (Mixed) 2:00:00 [3] 8.4 km (14:17 / km) +790m 9:43 / km
ahr:133 max:179 shoes: Inov-8 Terrafly 303

Up and down Mt Warning.

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