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Attackpoint - performance and training tools for orienteering athletes

Training Log: O-ing

In the last 7 days:

activity # timemileskm+mload
  Cycling3 3:31:52 61.48(3:27) 98.94(2:08) 97681.6
  MTB1 26:00 4.97(5:14) 8.0(3:15) 3010.4
  Running2 21:00 2.49(8:27) 4.0(5:15)7.3
  Swimming4 20:00 0.25(1:20:28) 0.4(50:00)8.0
  Eccentrics1 15:003.0
  Teering1 14:49 1.65(8:59) 2.66(5:35) 1016 /18c88%7.8
  Total7 5:08:41 70.83 114.0 101616 /18c88%118.1
  [1-5]7 4:57:18
averages - weight:74.3kg
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Tuesday Mar 19 #

Swimming 5:00 [3] 0.1 km (50:00 / km)

9 AM

Cycling 1:08:22 intensity: (33 @0) + (20:41 @1) + (35:08 @2) + (10:25 @3) + (1:35 @4) 31.22 km (2:11 / km) +287m 2:06 / km
ahr:115 max:148

Noticeable improvement in lower back.

Monday Mar 18 #

11 AM

Running (Elliptical) 15:00 intensity: (3:20 @1) + (6:50 @2) + (2:34 @3) + (2:16 @4) 3.0 km (5:00 / km)
ahr:119 max:144 shoes: Asics Kayano 22

Display - 7.37km, 300cal. Level 16.

Eccentrics 15:00 [1]

Swimming 5:00 [3] 0.1 km (50:00 / km)

Sunday Mar 17 #

9 AM

Cycling 1:42:45 intensity: (10:30 @0) + (10:03 @1) + (17:45 @2) + (39:22 @3) + (25:05 @4) 45.22 km (2:16 / km) +449m 2:10 / km
ahr:121 max:152

Gooromon after seeing Aoife to the AIS. Back quite sore, resorted to brace. Achilles still not 100% - skipped O at the Gib. L knee also not working well after yesterday.

Saturday Mar 16 #

12 PM

Teering race (ACT Champs) 14:49 intensity: (20 @0) + (9 @1) + (6 @2) + (1:31 @3) + (8:47 @4) + (3:56 @5) **** 2.66 km (5:35 / km) +10m 5:29 / km
ahr:147 max:170 spiked:16/18c weight:74.3kg shoes: ASICS Kayano 23

Deakin. Course 3, 1st. A near disaster though. Started well with the first 5 fastest splits to build up a handy lead. Then the first short control (50m) I ran past the easy entrance, ran further, had to relocate and ended up running around (-50 seconds). From 1st place to 11th in 50m. Got back on track to 9, downhill and up to 4th overall. Now the lack of recent running showed as the course turned up hill. For the next 3 I was 13th, 7th and 12th - the last one as mistook a paving edge for an uncrossable boundary so ran the long way around to the right. However I only dropped one place overall to 5th and now it was downhill again. Picked up the speed, but not quite as quick as leader Atkins who then imploded on 17, losing 3 minutes! Still had to overtake Wehner but probably had that covered: in any case he imploded on 18, losing nearly a minute.

Running warm up/down 6:00 [3] 1.0 km (6:00 / km)
shoes: ASICS Kayano 23

Note: no achilles issues. But R knee not working after :(

Friday Mar 15 #

MTB 26:00 [3] 8.0 km (3:15 / km) +30m 3:11 / km

Testing Canberra's share bikes (Airbike). They are way too small, only slightly bigger than Aoife's bike. On the return journey couldn't find 5 bikes (probably indoors) and one I did find I couldn't unlock.

Swimming 5:00 [3] 0.1 km (50:00 / km)

Back a bit sore last day or two.

Thursday Mar 14 #

Cycling 29:45 [5] 17.5 km (1:42 / km) +210m 1:36 / km

Stromlo Criterium, C grade 9th. Progress, finished with the bunch, although the pace felt a bit slower than last time. No GPS - low battery. The group came back together after the midway sprint - was on the limit on those couple of laps, but it slowed down after.

Cycling warm up/down 11:00 [3] 5.0 km (2:12 / km) +30m 2:08 / km

Swimming 5:00 [3] 0.1 km (50:00 / km)

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Injuries

Lower LegAchilles Tendonitis43+days
L ArmFracture150+days
L FootAnkle Sprain164+days
SickOther596+days
L KneeIliotibial Band Syndrome1,176+days
R EyeForeign Body / Abrasion1,501+days
complete history

Training Targets

Jan 1, 2019 (366d)
Cycling
+ MTB
+ MTB Orienteering
4000km
actual:1848.5km46%
projected:8673.9km216%
Running
+ Teering
450km
actual:69km15%
projected:323.9km71%
Core Stability
+ Eccentrics
50:00:00
actual:10:32:0021%
projected:49:25:3298%

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