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Attackpoint - performance and training tools for orienteering athletes

Training Log: O-ing

In the last 7 days:

activity # timemileskm+m
  Cycling2 3:05:33 50.52(3:40) 81.31(2:17) 1090
  MTB Orienteering2 1:45:08 17.77(5:55) 28.6(3:41) 71423 /25c92%
  Core Stability3 1:30:00
  Running1 31:00 3.11(9:59) 5.0(6:12)
  Rowing1 15:00 1.7(8:51) 2.73(5:30)
  Total9 7:06:41 73.1 117.64 180523 /25c92%
  [1-5]9 7:05:32
«
1:34
0:00
WeThFrSaSuMoTu

Tuesday Oct 17 #

9 AM

Cycling 1:34:00 intensity: (44 @1) + (28:13 @2) + (1:02:25 @3) + (2:38 @4) 42.3 km (2:13 / km) +553m 2:05 / km
ahr:127 max:145

Monday Oct 16 #

Core Stability (Pilates) 45:00 [1]

Had to cut it a bit short - left (good) knee too sore.
10 AM

Rowing 15:00 [2] 2.73 km (5:30 / km)

Sunday Oct 15 #

10 AM

MTB Orienteering race (ACT Champs) 1:08:45 intensity: (14 @0) + (3:43 @1) + (9:37 @2) + (16:34 @3) + (36:06 @4) + (2:31 @5) *** 18.55 km (3:42 / km) +569m 3:13 / km
ahr:135 max:171 spiked:9/9c

Uriarra Forest from the Italian internment centre. M60, 1st. Very hilly, got one of the routes wrong (1-2) and maybe 3?

Saturday Oct 14 #

12 PM

MTB Orienteering race (ACT Champs) 36:23 intensity: (28 @0) + (1:16 @1) + (4:19 @2) + (15:20 @3) + (14:57 @4) + (3 @5) **** 10.06 km (3:37 / km) +145m 3:22 / km
ahr:132 max:155 spiked:14/16c

Bruce Ridge. M60, 1st. Rode cautiously, no mistakes. Worst time losses were the three gates, each 30 seconds, one unnecessary. Also lost 20 seconds getting started uphill from 1 - no power starting from standing on a steep slope.

Friday Oct 13 #

11 AM

Running (Elliptical) 31:00 intensity: (4:06 @1) + (16:50 @2) + (7:42 @3) + (2:12 @4) + (10 @5) 5.0 km (6:12 / km)
ahr:120 max:158 shoes: ASICS Gel Nimbus 19

Gym
12 PM

Core Stability (Pilates) 15:00 [3]

Thursday Oct 12 #

Core Stability 30:00 [3]

Wednesday Oct 11 #

2 PM

Cycling 1:31:33 intensity: (27 @0) + (10:15 @1) + (46:48 @2) + (31:27 @3) + (2:35 @4) + (1 @5) 39.01 km (2:21 / km) +538m 2:12 / km
ahr:121 max:156

Out to Bungendore Road and return. Swooped by magpie at Macs Reef Rd. Came around the back of the BP servo on gravel to avoid the magpie there.

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Recent Comments

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Injuries

SickOther77+days
R KneeOther126+days
R Lower LegAchilles Tendonitis408+days
L KneeIliotibial Band Syndrome657+days
R EyeForeign Body / Abrasion982+days
complete history

Training Targets

Jan 1 – Dec 31 (365d)
Cycling
+ MTB
+ MTB Orienteering
4500km
actual:2458.3km54%
projected:3094.1km68%
Running
+ Teering
500km
actual:307.1km61%
projected:386.5km77%
Core Stability 50:00:00
actual:49:22:0098%
projected:62:08:02124%

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