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Attackpoint - performance and training tools for orienteering athletes

Training Log: O-ing

In the last 7 days:

activity # timemileskm+m
  Cycling3 3:28:28 57.83(3:36) 93.07(2:14) 1033
  Core Stability2 1:15:00
  Teering1 52:29 3.77(13:55) 6.07(8:39) 2348 /12c66%
  Running1 18:57 2.49(7:37) 4.0(4:44)
  Total5 5:54:54 64.08 103.13 12678 /12c66%
  [1-5]5 5:54:42
«
1:56
0:00
MoTuWeThFrSaSu

Saturday May 26 #

3 PM

Cycling 1:10:50 intensity: (1 @0) + (19:13 @1) + (41:54 @2) + (5:41 @3) + (3:22 @4) + (39 @5) 30.18 km (2:21 / km) +346m 2:13 / km
ahr:116 max:178

Had to fix a puncture before going, a 2cm nail in my new back tyre. First tube failed as well.

Friday May 25 #

2 PM

Cycling 1:05:48 intensity: (6 @0) + (6:04 @1) + (18:26 @2) + (31:15 @3) + (9:56 @4) + (1 @5) 31.94 km (2:04 / km) +360m 1:57 / km
ahr:126 max:155

Thursday May 24 #

12 PM

Running (Elliptical) 18:57 intensity: (15 @1) + (1:21 @2) + (6:18 @3) + (11:03 @4) 4.0 km (4:44 / km)
ahr:137 max:154 shoes: Asics Kayano 22

Slightly lighter setting - 13. Helmet count - 28 yes, 12 no.

Core Stability 30:00 [1]

City single leg press: twice 20x37kg, twice 20x44kg.

Wednesday May 23 #

12 PM

Teering race 52:29 intensity: (2 @0) + (2:11 @1) + (12:28 @2) + (19:26 @3) + (17:08 @4) + (1:14 @5) *** 6.07 km (8:39 / km) +234m 7:15 / km
ahr:131 max:166 spiked:8/12c shoes: Inov8 XTalon 212

Waniassa Hills. World O Day. Orange 1. Climbed too high on the way to 1 but the first real problem was at 7 where I hadn't marked the circle over the right boulder (-1 min). Then at 8 the GPS says I passed less than a metre from the flag on first approach, but I was looking for a boulder not a pole (-2 minutes). Knees had had enough at that stage but still time for another time waste at the last control (-1:30).

Tuesday May 22 #

1 PM

Cycling 1:11:50 intensity: (3 @0) + (4:47 @1) + (26:44 @2) + (37:13 @3) + (3:03 @4) 30.95 km (2:19 / km) +326m 2:12 / km
ahr:124 max:146

Baulked in Nicholls (1km in 3 minutes) - a school was doing their X country on the bike path.

Core Stability 45:00 [1]

Inc single leg chair press 20x75kg, 20x82.5kg, 20x90kg, 20x90kg, 20x97.5kg, 15x105kg. R leg is now stronger than L leg where knee was sore walking to gym.

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Injuries

SickOther299+days
L KneeIliotibial Band Syndrome879+days
R EyeForeign Body / Abrasion1,204+days
complete history

Training Targets

Jan 1 – Dec 31 (365d)
Running
+ Teering
400km
actual:189.9km47%
projected:474.7km118%
Cycling
+ MTB
+ MTB Orienteering
4000km
actual:1773.2km44%
projected:4433km110%
Core Stability
+ Water Running
50:00:00
actual:22:50:3045%
projected:57:06:15114%

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