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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 29 days ending Feb 29, 2016:

activity # timemileskm+mload
  Cycling16 16:23:42 272.39(3:37) 438.38(2:15) 6922353.7
  Core Stability10 5:39:4573.6
  MTB Orienteering2 2:30:22 20.75(7:15) 33.4(4:30) 37758.9
  Running4 2:26:33 12.16(12:03) 19.58(7:29) 30452.7
  Teering1 18:37 2.09(8:54) 3.37(5:32) 5110.4
  Total30 27:18:59 307.4 494.71 7654549.3
  [1-5]30 26:32:31

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Monday Feb 29, 2016 #

9 AM

Cycling 46:25 intensity: (1:04 @1) + (5:49 @2) + (22:36 @3) + (16:11 @4) + (45 @5) 23.1 km (2:01 / km) +372m 1:52 / km
ahr:133 max:167

Sunday Feb 28, 2016 #

Event: Cancelled/Postponed: Sydney Sprint Series 2016 Race #8 - Rozelle (ULTRASPRI
 
Event: MTBO - BOSS (Bike Orienteering Summer Series) - #6
 
9 AM

MTB Orienteering race 1:14:59 intensity: (3:04 @0) + (5:15 @1) + (17:36 @2) + (21:07 @3) + (18:59 @4) + (8:58 @5) 18.66 km (4:01 / km) +193m 3:49 / km
ahr:134 max:178

Pelaw Main (Mining Mystery). Main goal achieved - I didn't fall off. L knee very well behaved. Major issue - I had the Garmin on "Autopause", so instead of finishing in 74:59 as per the Garmin I was 79:05 and minus 5 points. Missed one track into no. 1, and then lots at no. 3 - went out to the main road and back instead of cutting through. Looks like Cath's route to 5 (straight) was quicker although I missed the vital track junction there too.
Missed two track junctions on the way to 9, but it didn't matter. However, missing 5 track junctions on the way from 34 to 35 did and meant I ended up getting only 26 instead of 18 and 26. Kim Van N was with me at 34 and must have got 35, because we met at 27 coming from different directions; so she was 10 points up on that part.
Got 115 which wasn't worth it; neither was 23; and certainly not 12 and 21 which put me way over time; could have finished from 13 instead and would have got home under 75.

Saturday Feb 27, 2016 #

Event: Lane Cove Rivergaine 2
 
11 AM

Running 26:40 intensity: (2:57 @1) + (9:27 @2) + (13:34 @3) + (42 @4) 3.64 km (7:19 / km) +117m 6:18 / km
ahr:124 max:142 shoes: ASICS Kayano 20

Emergency run home to get jumper leads.

Friday Feb 26, 2016 #

7 AM

Cycling 1:37:16 intensity: (3 @0) + (2:10 @1) + (30:06 @2) + (37:28 @3) + (25:17 @4) + (2:12 @5) 43.4 km (2:14 / km) +886m 2:02 / km
ahr:130 max:170

Thursday Feb 25, 2016 #

9 AM

Running 58:43 intensity: (7:58 @1) + (9:46 @2) + (29:47 @3) + (11:12 @4) 7.4 km (7:56 / km) +115m 7:22 / km
ahr:126 max:153 shoes: ASICS Kayano 20

Lane Cove NP from home. L knee dodgy.

Wednesday Feb 24, 2016 #

8 AM

Cycling 42:23 intensity: (15 @0) + (14:26 @1) + (15:49 @2) + (8:37 @3) + (3:16 @4) 17.06 km (2:29 / km) +331m 2:16 / km
ahr:115 max:144

Commute via M2
4 PM

Cycling 49:25 intensity: (1:44 @0) + (16:08 @1) + (20:29 @2) + (10:04 @3) + (1:00 @4) 19.46 km (2:32 / km) +326m 2:21 / km
ahr:113 max:141

Tuesday Feb 23, 2016 #

Core Stability (Pilates) 1:05:00 [1]

Almost back to normal - usual mat; reformer 3 springs x 250, VMOs, arms/single legs on 2; scooters 100 on 1.
Pretty bad DOMS from Sunday; I guess that should be expected for the 6th run this year and a 17 day break since the previous run.

Sunday Feb 21, 2016 #

Event: Sydney Sprint Series 2016 Race #7 - St Ives
 
5 PM

Teering race (Sprint Series) 18:37 intensity: (19 @0) + (38 @1) + (4 @2) + (12 @3) + (10:02 @4) + (7:22 @5) 3.37 km (5:32 / km) +51m 5:09 / km
ahr:149 max:170 shoes: ASICS Kayano 20

St Ives Showground (Big Show). Success with the Left Knee - a few sore twinges but able to run 95% without pain. Sluggish though, especially in the bush part and the last uphill slog.

Running warm up/down 23:15 intensity: (3:32 @1) + (5:40 @2) + (10:48 @3) + (2:55 @4) + (20 @5) 2.5 km (9:18 / km) +6m 9:11 / km
ahr:123 max:158 shoes: ASICS Kayano 20

Includes short course with Aoife.

Sprint course - Splits

Saturday Feb 20, 2016 #

Core Stability 25:00 [1]

6 AM

Cycling 2:25:02 intensity: (12 @0) + (18:18 @1) + (31:51 @2) + (40:48 @3) + (51:35 @4) + (2:18 @5) 67.0 km (2:10 / km) +1040m 2:01 / km
ahr:127 max:161

GPS Fail. Recorded climb and time, but not distance even though the satellite lock was on. Stopped to change to GLONASS, but no different.
Was early so was doing an extra bit at Terry Hills when NSCC came past, so went with them. Hung on to the back of the group at Akuna East (9:45), but out the back on McCarrs (7:50).
Note - bad driver: Maroon Sedan CC 79 JE. Came up behind the 10 of us, sounded horn a couple of times, overtook, spewing abuse, and then swung left immediately - in one movement - into a servo.
C • Aha 3

Thursday Feb 18, 2016 #

8 AM

Cycling 36:43 intensity: (22 @0) + (9:13 @1) + (12:15 @2) + (12:13 @3) + (2:40 @4) 14.33 km (2:34 / km) +257m 2:21 / km
ahr:119 max:143

4 PM

Cycling 43:17 intensity: (40 @0) + (3:50 @1) + (10:04 @2) + (16:03 @3) + (12:30 @4) + (10 @5) 19.5 km (2:13 / km) +302m 2:04 / km
ahr:127 max:158

Wednesday Feb 17, 2016 #

5 PM

Cycling 29:27 intensity: (1:37 @1) + (10:18 @2) + (10:39 @3) + (6:39 @4) + (14 @5) 13.77 km (2:08 / km) +231m 1:58 / km
ahr:128 max:158

Tuesday Feb 16, 2016 #

Core Stability (Pilates) 1:00:00 [1]

Mat - 50 times 4. Reformer - 50 each on 3 springs; arms, legs, single legs on 2, VMOs to fatigue on 3. Slidies 2x20 narrow, 20 wide, 20 lunge on 1.25 springs.

Monday Feb 15, 2016 #

Core Stability 15:00 [3]

Sunday Feb 14, 2016 #

12 PM

Cycling 36:47 intensity: (36 @0) + (1:12 @1) + (2:22 @2) + (6:43 @3) + (25:54 @4) 16.99 km (2:10 / km) +210m 2:02 / km
ahr:137 max:154

AIS to Aston

Saturday Feb 13, 2016 #

6 AM

Cycling 1:43:44 intensity: (22 @0) + (19:54 @1) + (23:15 @2) + (20:37 @3) + (38:41 @4) + (55 @5) 52.87 km (1:58 / km) +570m 1:52 / km
ahr:126 max:159

Canberra. Hooked on to a couple of fast guys for part of this. L Knee is good cycling and maybe, just maybe I will be able to run in a week or two.

Thursday Feb 11, 2016 #

5 PM

Cycling (Windtrainer) 26:21 intensity: (27 @0) + (41 @1) + (4:52 @2) + (9:03 @3) + (11:18 @4) 12.0 km (2:12 / km)
ahr:131 max:150

Physio visit -L knee improved, but she still thinks the cartilage is torn.
Cadence 90-110, no issues with knee.

Core Stability 15:00 [3]

Wednesday Feb 10, 2016 #

7 AM

Cycling 41:23 intensity: (41 @0) + (16:45 @1) + (15:56 @2) + (7:27 @3) + (34 @4) 14.89 km (2:47 / km) +265m 2:33 / km
ahr:111 max:143

Knee still sore at the back.
5 PM

Cycling 38:34 intensity: (2:39 @0) + (21:05 @1) + (11:21 @2) + (3:29 @3) 14.36 km (2:41 / km) +225m 2:29 / km
ahr:102 max:136

Tuesday Feb 9, 2016 #

Core Stability (Pilates) 1:00:00 [1]

Lighter springs - Physio instruction to back off the deeper squat like routines: the opposite of what I was instructed to do for the first R knee injury. Trying not to limp like yesterday; knee is a bit better today.
Six monthly visit to doc - Blood Pressure 112/60. Got the required French cert - OK to go orienteering (PS I didn't mention the knee injuries).
C • French cert - OK to go orienteering 2

Monday Feb 8, 2016 #

5 PM

Cycling 36:14 intensity: (24:04 @1) + (9:21 @2) + (2:49 @3) 13.8 km (2:38 / km) +239m 2:25 / km
ahr:106 max:136

Spinning, seated, SCR. Physio reckons that the knee pain (all day) could be from a locked, trapped, or torn cartilage and that light movement is good for it so prescribed 30 minutes on the wind trainer.
6 PM

Core Stability 10:00 [3]

Sunday Feb 7, 2016 #

Event: Sydney Sprint Series 2016 Race #5 - Pyrmont
 
8 AM

MTB Orienteering race 1:15:23 intensity: (33 @0) + (9:26 @1) + (16:50 @2) + (32:08 @3) + (16:26 @4) 14.73 km (5:07 / km) +184m 4:49 / km
ahr:126 max:153 (injured)

O'Donnelltown, BOSS 5. Ouch. So after 74:30 and 150 puddles I take the last one, 20m before the finish, just that little bit too fast and fall for the first time. Crumpled my left knee under the bike and felt a pop. So much for the $400 physiotherapy over the last month.

Saturday Feb 6, 2016 #

6 AM

Cycling 2:07:20 intensity: (5 @0) + (20:53 @1) + (31:32 @2) + (43:42 @3) + (30:36 @4) + (32 @5) 60.57 km (2:06 / km) +958m 1:57 / km
ahr:125 max:159

Very wet and a bit cold early; got warmer later when the sun came out. Didn't have much form today.

Core Stability 15:00 [1]

Friday Feb 5, 2016 #

8 AM

Cycling 1:23:21 intensity: (21 @0) + (11:34 @1) + (28:15 @2) + (34:02 @3) + (9:09 @4) 35.3 km (2:22 / km) +710m 2:09 / km
ahr:122 max:149

Cold, and wet near the end.
C • Not cold or wet here 1

Thursday Feb 4, 2016 #

4 PM

Running 37:55 intensity: (15 @0) + (2:17 @1) + (16:34 @2) + (18:21 @3) + (28 @4) 6.03 km (6:17 / km) +66m 5:58 / km
ahr:123 max:138 shoes: ASICS Kayano 20

Lane Cove, weir running. First training run of the year, taped L knee and it was quite dodgy. L calf also tight. Never got above warm-up pace. Stepped on a water dragon as it jumped out across the path.

Tuesday Feb 2, 2016 #

11 AM

Core Stability (Pilates) 1:04:45 intensity: (33:50 @0) + (26:39 @1) + (46 @2) + (29 @3) + (3:01 @4) 0.0 km
ahr:77 max:154

Tough session - 60 x 4 of the leg lifts (1.5kg). 30 reps at all in (3.75 springs) of the usuals on the reformer. Single legs on 1.75, Arms/Legs/Hundreds on 2.
Scooters (55) on 1.5. Slidies also 1.5 (30).

Monday Feb 1, 2016 #

Core Stability 10:00 [1]

Physio is happy with the knee - it hasn't had the painful "click-outs" for about a week now. Still a bit dodgy after yesterday's run though, so will need to keep up the exercises.

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