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Attackpoint - performance and training tools for orienteering athletes

Training Log: O-ing

In the last 7 days:

activity # timemileskm+m
  Walk1 40:00 1.86(21:27) 3.0(13:20) 150
  MTB2 26:52 5.01(5:22) 8.07(3:20) 47
  Core Stability1 15:00
  Cycling1 14:30 2.91(4:59) 4.68(3:06) 22
  Swimming1 12:30 0.31(40:14) 0.5(25:00)
  Teering1 11:35 1.15(10:04) 1.85(6:15) 2613 /14c92%
  Water Running1 10:00 0.12(1:20:28) 0.2(50:00)
  Running1 3:00 0.25(12:04) 0.4(7:30)
  Total5 2:13:27 11.62 18.71 24613 /14c92%
  [1-5]5 2:10:37
averages - weight:72.8kg
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Tuesday Mar 28 #

MTB 10:00 [2] 4.0 km (2:30 / km) +20m 2:26 / km

School run

Water Running 10:00 [2] 0.2 km (50:00 / km)
(injured)

Hammie hurt a bit, so switched to swimming

Swimming 12:30 [3] 0.5 km (25:00 / km)

Crawl, with floaty to stop legs moving.

Sunday Mar 26 #

Walk (ACT Champs) 40:00 [3] 3.0 km (13:20 / km) +150m 10:40 / km
shoes: Asics GT 2000

Isaacs Ridge. Walk from assembly to start, pick up map and walk to finish via 1, 11, 12, 13 and 14 (i.e. fairly straight). Hamstring in no condition to run.

Core Stability 15:00 [3]

Just glutes. Keeping hamstring loose as possible.

Saturday Mar 25 #

2 PM

Teering race (ACT Champs) 11:35 intensity: (17 @0) + (5 @1) + (16 @2) + (6:00 @3) + (3:35 @4) + (1:22 @5) **** 1.85 km (6:15 / km) +26m 5:50 / km
ahr:136 max:169 spiked:13/14c (injured) shoes: Asics GT 2000

Canberra Girls Grammar, Sprint M60 - good technical campus course. Hammie sore from start, couldn't run fast. Also took the wrong descriptions, so lost time at no. 1 when I didn't recognise the code number (-15secs). Lost 30 secs at #5 double checking the wrong level. Still restricted by hammie, but slowly sped up and breached 4 min ks for the first time to 9, getting to 3:30 pace downhill to 11. Was wishing I could have gone turbo to 12, but couldn't. Hammie really kicked up the pain on the oval and finished by hopping. Lost by 11 seconds to import Philip Eels and was also slower than Paula and Ewen on the same course.

Running warm up/down 3:00 [2] 0.4 km (7:30 / km)
weight:72.8kg (injured) shoes: Asics GT 2000

Perfunctory warm up, cut short when the R hamstring twinged in the first modest, slow stride. Got voltaren gel on it before the race, but to no great effect.

Friday Mar 24 #

8 AM

MTB 16:52 intensity: (2:11 @0) + (5:41 @1) + (3:47 @2) + (3:04 @3) + (1:51 @4) + (18 @5) 4.07 km (4:09 / km) +27m 4:01 / km
ahr:108 max:188

2 PM

Cycling 14:30 intensity: (22 @0) + (3:39 @1) + (2:30 @2) + (6:28 @3) + (1:31 @4) 4.68 km (3:06 / km) +22m 3:01 / km
ahr:119 max:143

Thursday Mar 23 #

Note
(rest day)

Decided to take a break from the exercises or any training. Call this a taper. Meanwhile, 70 lucky people are riding across Australia, including sometime Orienteer Seb Dunne, currently 3rd. (https://indianpacificwheelrace.maprogress.com/?emb...#)
Actually make that 69, 1 person rode 1000km, had an allergic reaction and returned to Perth to recover and START AGAIN!!!
(http://www.bicyclingaustralia.com.au/news/starting...)

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Injuries

R Upper LegHamstring Pain28+days
R Lower LegAchilles Tendonitis206+days
L KneeIliotibial Band Syndrome455+days
R EyeForeign Body / Abrasion780+days
complete history

Training Targets

Jan 1 – Dec 31 (365d)
Cycling
+ MTB
+ MTB Orienteering
4500km
actual:1367.2km30%
projected:5736km127%
Running
+ Teering
500km
actual:118.8km23%
projected:498.4km99%
Core Stability 50:00:00
actual:13:35:0027%
projected:56:59:15113%

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