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Attackpoint - performance and training tools for orienteering athletes

Training Log: O-ing

In the last 7 days:

activity # timemileskm+mload
  Cycling1 1:31:03 26.5(3:26) 42.65(2:08) 40735.5
  Teering2 1:19:27 7.6(10:27) 12.23(6:30) 23321 /28c75%40.8
  Core Stability1 55:0011.0
  Rowing1 14:20 1.86(7:41) 3.0(4:47)5.2
  Total4 3:59:50 35.97 57.88 64021 /28c75%92.5
  [1-5]4 3:58:34
averages - weight:74.5kg
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Wednesday Sep 19 #

12 PM

Teering race 28:37 intensity: (10 @0) + (45 @1) + (4:48 @2) + (2:17 @3) + (14:21 @4) + (6:16 @5) ** 5.49 km (5:13 / km) +57m 4:58 / km
ahr:144 max:160 spiked:13/15c weight:74.5kg shoes: Asics Kayano 22

Weston Park. Orange 1. Spoiled a decent run with 1 mistake (35 seconds). Somehow got the direction wrong out of 12 and followed a dead straight line about 10 degrees off what I needed, ended up at the wrong copse - a lookalike for the right one 80m (!) to the north. Also lost about 15 seconds approaching 14 through dark green instead of running around.

Tuesday Sep 18 #

9 AM

Cycling 1:31:03 intensity: (15 @0) + (5:56 @1) + (19:13 @2) + (43:22 @3) + (22:17 @4) 42.65 km (2:08 / km) +407m 2:02 / km
ahr:128 max:152

Avoided Clarrie Hermes, but got swooped anyway at the previous junction: followed for a 100m with the magpie 1m above my head. Then swooped again on Well Station Drive: 2 magpies waiting on a lightpole came at me together, luckily a cross tailwind blew them off course and helped me outrun them.

Monday Sep 17 #

10 AM

Rowing 14:20 intensity: (35 @0) + (4:37 @1) + (4:08 @2) + (52 @3) + (1:20 @4) + (2:48 @5) 3.0 km (4:47 / km)
ahr:125 max:178

Core Stability (Pilates) 55:00 [1]

Inc. 25 minutes on single leg press. 34x75, 34x82.5, 34x90, 34x97.5, 21x105, 21x112.5, 16x120, 16x127.5, 8x135 (fail).

Sunday Sep 16 #

10 AM

Teering race (ACT Champs) 50:50 intensity: (16 @0) + (26 @1) + (51 @2) + (2:07 @3) + (37:19 @4) + (9:51 @5) **** 6.74 km (7:32 / km) +176m 6:40 / km
ahr:148 max:179 spiked:8/13c shoes: VJ Bold Super 10R

Sandhills, M60, 1st. Rest day yesterday worked and was able to run freely. R Knee sore after though. Quite poor navigation. Off line at 2, 3. Concentrating too hard on compass at 6 and didn't look 10m to my left - ran a further 110m on the same bearing (-3:15), lost my line and overshot 10, bamboozled and lost the plot at 11 (-2 minutes). Very lucky to survive all that for the class win, but poor performance on Course 4.

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Injuries

SickOther417+days
L KneeIliotibial Band Syndrome997+days
R EyeForeign Body / Abrasion1,322+days
complete history

Training Targets

Jan 1 – Dec 31 (365d)
Running
+ Teering
400km
actual:368.4km92%
projected:509.4km127%
Cycling
+ MTB
+ MTB Orienteering
4000km
actual:2911.7km72%
projected:4025.6km100%
Core Stability
+ Water Running
50:00:00
actual:40:59:3881%
projected:56:40:38113%

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