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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: peterprong

In the 7 days ending Jun 1, 2014:

activity # timemileskm+m
  Cycling7 6:28:48 1031.93(23) 1660.73(14) 1819
  Orienteering1 1:45:20 8.86(11:54) 14.26(7:23) 776
  Running3 1:22:51 9.26(8:57) 14.9(5:34) 285
  Strength & Conditioning1 15:00
  Total11 9:51:59 1050.05 1689.89 2880
  [1-5]11 9:50:40

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MoTuWeThFrSaSu

Sunday Jun 1, 2014 #

10 AM

Running 18:33 intensity: (1 @0) + (16 @1) + (4:16 @2) + (13:30 @3) + (30 @4) 3.49 km (5:19 / km) +98m 4:39 / km
ahr:144 max:158 shoes: INOV8 X-Talon 190

Orienteering race 1:45:20 intensity: (12 @1) + (2:07 @2) + (38:45 @3) + (1:04:16 @4) 14.26 km (7:23 / km) +776m 5:48 / km
ahr:157 max:169 shoes: INOV8 X-Talon 190

First orienteering race for a long long time. I ran over to the race as it was just over on Isaacs ridge. On the way I wondered how long the race would be thinking maybe 8-9k. Surprised to find today was the longer race of the year at 12k. No prob 12ks not too bad.
Bloody long and physically tough race. I never really looked ahead to see how far through the course I was just new that there was 31 controls and it was taking forever.
I missed 3 and I think I saw shep running down the hill out of it. 5 was way too low in the gully, there was a massive earth wall leading into where they placed the control so don't know how the stuffed it up.
Multiple mistakes mainly in the control circles. I spiked 20 only to realise i had navigating to 30! There were other mistakes but my memory has already being written over.
Physically feeling ok towards the end, probably running better than at the start. I had no gels out there but felt ok.
Ate a really dry chocolate cake at the finish(must be the same recipe they have been using for years) and regretted having to run home in the rain. Then sat outside for 15min waiting for Ally to open the door as she was having a shower and i thought she must have been at the shops...
1 PM

Running 16:55 intensity: (26 @1) + (6:39 @2) + (9:50 @3) 3.28 km (5:09 / km) +22m 4:59 / km
ahr:140 max:150 shoes: INOV8 X-Talon 190

Saturday May 31, 2014 #

9 AM

Cycling 2:43:10 intensity: (18 @0) + (46:23 @1) + (1:01:04 @2) + (48:20 @3) + (6:06 @4) + (59 @5) 73.11 km (2:14 / km) +1008m 2:05 / km
ahr:130 max:196 shoes: Planet X RT-57

Cotter-Uriarra loop with fat rat. I had jinxed myself before the ride thinking its been almost a year without a flat and so I got a flat on the way to meet ben. So much crap on the road around the new suburbs. Rode back via Redhill.

Friday May 30, 2014 #

7 AM

Cycling 38:54 intensity: (1 @0) + (4:51 @1) + (10:46 @2) + (21:29 @3) + (1:47 @4) 18.91 km (2:03 / km) +140m 1:59 / km
ahr:138 max:161 shoes: Planet X RT-57

5 PM

Cycling 40:28 intensity: (10 @0) + (4:45 @1) + (25:11 @2) + (10:22 @3) 18.78 km (2:09 / km) +181m 2:03 / km
ahr:132 max:154 shoes: Planet X RT-57

Wednesday May 28, 2014 #

6 PM

Running 47:23 intensity: (36 @0) + (5:09 @1) + (13:46 @2) + (27:52 @3) 8.13 km (5:50 / km) +165m 5:17 / km
ahr:136 max:153 shoes: Saucony Peregrine 3

sluggish so turned back early.

Tuesday May 27, 2014 #

7 AM

Cycling 40:03 intensity: (1 @0) + (11:11 @1) + (11:16 @2) + (17:28 @3) + (7 @4) 18.95 km (2:07 / km) +141m 2:02 / km
ahr:131 max:157 shoes: Planet X RT-57

5 PM

Cycling 45:13 intensity: (12 @0) + (22:39 @1) + (19:45 @2) + (2:37 @3) 19.58 km (2:19 / km) +207m 2:12 / km
ahr:119 max:144 shoes: Planet X RT-57

getting smashed by the rain on the way home. a section of the bike path was closed due to being flooded.

Monday May 26, 2014 #

Strength & Conditioning 15:00 [3]

7 AM

Cycling 23:00 [3] 11.4 km (2:01 / km) +58m 1:58 / km
shoes: Planet X RT-57

6 PM

Cycling 38:00 [3] 1500.0 km (2 / km) +84m 2 / km
shoes: Planet X RT-57

How good is the ride through to Government house. So good.

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