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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 29 days ending Feb 29, 2020:

activity # timemileskm+mload
  Cycling12 17:15:26 294.73(3:31) 474.32(2:11) 4647364.5
  Core Stability13 8:15:00110.0
  Teering8 3:52:45 20.63(11:17) 33.21(7:01) 67254 /68c79%118.9
  Swimming20 2:15:00 1.68(1:20:28) 2.7(50:00)54.0
  MTB3 1:50:25 19.28(5:44) 31.03(3:33) 40030.8
  Running7 1:25:53 9.52(9:01) 15.33(5:36) 7633.1
  Water Running3 15:00 0.19(1:20:28) 0.3(50:00)5.5
  Total41 35:09:29 346.03 556.89 579554 /68c79%716.9
  [1-5]41 35:05:14
averages - weight:73.7kg

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Saturday Feb 29, 2020 #

Swimming 5:00 [3] 0.1 km (50:00 / km)

9 AM

Cycling 2:17:20 intensity: (1:11 @0) + (10:44 @1) + (30:56 @2) + (1:11:58 @3) + (22:19 @4) + (12 @5) 61.15 km (2:15 / km) +791m 2:07 / km
ahr:126 max:147

Friday Feb 28, 2020 #

Core Stability 1:00:00 [1]

Could only manage 60kg on the single leg press.

Swimming 5:00 [3] 0.1 km (50:00 / km)

C • Are you swimming at home ? 2

Thursday Feb 27, 2020 #

5 PM

Cycling 30:39 intensity: (27 @0) + (12:50 @1) + (14:55 @2) + (2:23 @3) + (4 @4) 11.0 km (2:47 / km) +75m 2:42 / km
ahr:109 max:139

Cycling race 38:43 intensity: (23 @1) + (9 @2) + (1:02 @3) + (34:08 @4) + (3:01 @5) 24.45 km (1:35 / km) +200m 1:31 / km
ahr:147 max:157 weight:73.1kg

Stromlo Criterium. C grade, 20 laps, lasted a bit longer this time, dropped with 4 laps to go. Quite windy and I think that helped me survive the first half at about 40kmh. Then they eased off and I thought maybe I could get to the end with the bunch. No, another 40kmh lap and then I got cut off on a corner by a tiring guy. Got back on but only lasted half a lap.

Wednesday Feb 26, 2020 #

Event: ACT Runners Shop Twilight Series #14: Radford College
 
11 AM

MTB 18:36 intensity: (8 @0) + (5:41 @1) + (9:58 @2) + (2:35 @3) + (14 @4) 4.08 km (4:33 / km) +57m 4:16 / km
ahr:112 max:143 shoes: Bike: Norco

Test run to see if anyone had collected the control I saw out there on Sunday. They had.
6 PM

Teering race 26:50 intensity: (16 @1) + (13 @2) + (2:04 @3) + (23:47 @4) + (30 @5) 3.83 km (7:00 / km) +120m 6:03 / km
ahr:144 max:168 shoes: Mizuno Wave Rider 21

Radford College, M1. Okm 3.8 (!), GPS climb 46m. Quite slow and made a couple of small mistakes. Whats surprising is how little difference any of that made - I was 22nd overall and 22nd to no.1. After the error at 4 I was in 26th place and basically stayed there all the way just passing a couple of people who self-destructed.
Mistakes: #4 - (-30 seconds) orienteered to the centre of the circle and no flag. There were steps there so ran to the bottom and looked up, but didn't see the flag. Back to where I was and a bit further, nothing, back to the base of the steps and up a couple, yep there it was at the top.
#15 - (-30 seconds) orienteered to the centre of the circle and no flag. There were steps there - had a look over the side but nothing. Then had a look at the description - a pictorial "under" that I have never seen before. Had I realised it was on the lower level, a route choice across the covered area car park would have been far better.
#26 - (-30 seconds). A good leg and I missed both the faster route choices (straightish with no climb, and right).

MTB 10:26 intensity: (15 @2) + (5:37 @3) + (4:34 @4) 3.7 km (2:49 / km) +28m 2:43 / km
ahr:139 max:152 shoes: Bike: Scott Spark

Running 6:00 [3] 1.0 km (6:00 / km)
shoes: Mizuno Wave Rider 21

Waiting for several people to start

Swimming 10:00 [3] 0.2 km (50:00 / km)

Tuesday Feb 25, 2020 #

9 AM

Cycling 1:36:44 intensity: (3 @0) + (15:51 @1) + (53:55 @2) + (23:02 @3) + (3:52 @4) + (1 @5) 42.58 km (2:16 / km) +440m 2:10 / km
ahr:119 max:155

Decided to avoid the gravelly roadworks on the GDE, but William Hovell and Gininderra Dr have way too much glass, so won't be doing this route anytime soon.

Swimming 10:00 [3] 0.2 km (50:00 / km)

Core Stability 10:00 [1]

Monday Feb 24, 2020 #

10 AM

Running warm up/down 21:41 intensity: (1:11 @1) + (4:14 @2) + (9:59 @3) + (6:17 @4) 4.02 km (5:24 / km) +51m 5:04 / km
ahr:129 max:144 shoes: Mizuno Wave Rider 21

Core Stability 1:00:00 [1]

Lighter session, then to physio who introduced hopping. Not sure about that.

Swimming 5:00 [3] 0.1 km (50:00 / km)

Sunday Feb 23, 2020 #

Swimming 5:00 [3] 0.1 km (50:00 / km)

Core Stability 5:00 [1]

Hip flexor exercises
4 PM

MTB 1:21:23 intensity: (1 @0) + (40:24 @1) + (35:15 @2) + (5:43 @3) 23.25 km (3:30 / km) +315m 3:17 / km
ahr:109 max:134 shoes: Bike: Scott Spark

Aranda - Zoo - Arboretum
Funnily enough, Aoife and I had breakfast alongside Linden Hall this morning. She had bacon and eggs!

Saturday Feb 22, 2020 #

11 AM

Teering 27:04 intensity: (19 @1) + (1:34 @2) + (8:02 @3) + (16:43 @4) + (26 @5) 4.95 km (5:28 / km) +1m 5:27 / km
ahr:139 max:165 shoes: Mizuno Wave Rider 21

Olympic Bicentennial Park MapRun Long A. Got a bit confused when I punched the first control and the phone said “No. 9 punched”. The next one was coded 2 so went there anyway and was all right after that. As is usual these days took a while to get going. The mossies were out in force today.
C • Ha - winning time 2

Running warm up/down 4:48 intensity: (4 @1) + (4:20 @2) + (24 @3) 0.46 km (10:21 / km)
ahr:119 max:130

Note: at Sydney Track Classic later. Good show from Bol and Deng in the 800 and Michelle Finn (IRL) in the 3000m SC. Finn put a couple of mètres on second place at every jump, which Campbell would then close up straight away - until the last lap. Lots of fouls from the triple jumpers. Also a good 1500m from Linden Hall who slipped back to third with 150 to go, then came good in the last 50. There was an Erbacher in the 3000mSC - found something more rewarding than O?

Core Stability 10:00 [1]

Hip flexor exercises

Friday Feb 21, 2020 #

Core Stability 1:00:00 [1]

At home

Swimming 5:00 [3] 0.1 km (50:00 / km)

Water Running 5:00 [3] 0.1 km (50:00 / km)

Thursday Feb 20, 2020 #

9 AM

Core Stability 10:00 [1]

Hip flexor
6 PM

Cycling warm up/down 30:15 intensity: (45 @0) + (8:44 @1) + (18:34 @2) + (2:12 @3) 12.4 km (2:26 / km) +90m 2:21 / km
ahr:112 max:132

Cycling 41:52 intensity: (17 @0) + (18 @1) + (29 @2) + (5:28 @3) + (33:55 @4) + (1:25 @5) 25.59 km (1:38 / km) +210m 1:34 / km
ahr:145 max:165

Stromlo criterium. C grade. Comfortable enough for the first 20 minutes, then did a half lap on the front and shortly after I blew up. Finished a lap and a half down.

Wednesday Feb 19, 2020 #

Event: ACT Runners Shop Twilight Series #13: Stromlo Forest Park
 
5 PM

Teering race 24:29 intensity: (10 @1) + (9 @2) + (8:59 @3) + (15:03 @4) + (8 @5) *** 3.54 km (6:55 / km) +80m 6:13 / km
ahr:139 max:157 weight:73.8kg shoes: Inov8 XTalon 212

Stromlo East (XC area). Okm 3.0, GPS climb 46m. Poor run, particularly up hill. One genuine mistake (40s) - saw a nice open spur from 2 with someone heading down it - ran to it, but it was the wrong one, on the wrong side of the creek. Also shouldn't have gone straight to the finish (-5s).

Tuesday Feb 18, 2020 #

Water Running 5:00 [2] 0.1 km (50:00 / km)

Core Stability 5:00 [1]

Hip raises
9 AM

Cycling 1:28:10 intensity: (22 @0) + (3:48 @1) + (19:51 @2) + (41:06 @3) + (23:03 @4) 38.2 km (2:18 / km) +503m 2:10 / km
ahr:129 max:149

Mt Stromlo.

Swimming 10:00 [3] 0.2 km (50:00 / km)

Monday Feb 17, 2020 #

10 AM

Running warm up/down 15:11 intensity: (11 @0) + (23 @1) + (5:41 @2) + (1:25 @3) + (7:28 @4) + (3 @5) 3.04 km (5:00 / km) +5m 4:58 / km
ahr:130 max:157 shoes: Mizuno Wave Rider 21

Core Stability 55:00 [1]

Some at physio - need to strengthen strained R Hip Flexor.
Single Leg Press - 30x90, 20x112.5, 10x135
Slidies on 2 springs, got the 100 done in 4 sets, all narrow stance.
2 PM

Swimming 5:00 [3] 0.1 km (50:00 / km)

Sunday Feb 16, 2020 #

Event: ACT Sprint Series #5: Deakin Offices
 
9 AM

Teering race 19:03 intensity: (7 @0) + (13 @1) + (8 @2) + (1:35 @3) + (9:27 @4) + (7:33 @5) **** 3.46 km (5:31 / km) +23m 5:20 / km
ahr:147 max:160 spiked:22/28c shoes: Mizuno Wave Rider 21

West Deakin Offices. Ran pretty well, but still finished 18th, 5:38 down on Fredryk. I was catching Marina from 12, and was just behind at 16 but chose the other way around to 17, lost 10 seconds. Got back to a few paces behind at 20, but again chose a different route to 21 and lost 20 seconds (the stairs were steep up, so I didn't end up avoiding the hill). This was almost exactly the same place I lost most of my time last year at the Sprint Champs. Didn't see Marina again, and made another bad route choice to the finish, up the questionable scarp, losing another 10 seconds. So 30 seconds lost from 20 to the finish - confirmed by the fact that I punched 20 two seconds ahead of Elye (after catching 4 minutes) and he got to the finish 30 seconds ahead.
Hip surprisingly good before and after.

Running warm up/down 12:00 [2] 2.0 km (6:00 / km) +10m 5:51 / km
shoes: Mizuno Wave Rider 21

Swimming 10:00 [3] 0.2 km (50:00 / km)

Saturday Feb 15, 2020 #

Swimming 5:00 [3] 0.1 km (50:00 / km)

Water Running 5:00 [3] 0.1 km (50:00 / km)

7 AM

Cycling 1:36:24 intensity: (13 @0) + (38:45 @1) + (42:22 @2) + (11:30 @3) + (3:34 @4) 42.22 km (2:17 / km) +346m 2:12 / km
ahr:113 max:151

Slow and careful again. Hip not too bad. L knee sore out of the saddle.

Friday Feb 14, 2020 #

Core Stability 1:05:00 [1]

Single leg press 30x90, 30x105, 20x120, 15x135, 6x142.5 (PB).
Slidies - 30, 25, 25 (wide stance), 20 - on two springs.

Cancelled warm up run, hip too sore, and was sore after the session.

Thursday Feb 13, 2020 #

10 AM

Cycling 52:12 intensity: (7:47 @1) + (38:06 @2) + (6:06 @3) + (13 @4) 22.99 km (2:16 / km) +201m 2:11 / km
ahr:115 max:141

Tentative outing but R hip not too bad on the bike. Walking almost normally, unlike last night.

Wednesday Feb 12, 2020 #

4 PM

Teering 50:13 intensity: (48 @2) + (10:48 @3) + (35:36 @4) + (3:01 @5) *** 5.9 km (8:31 / km) +153m 7:32 / km
ahr:142 max:172 spiked:13/16c shoes: Inov8 XTalon 212

Red Hill. Moderate1. Ok till 11 when I overshot amongst heaps of unmapped features - boulders, creeks, termite mounds. I was way too high and lost about 4 minutes. Then the hip gave out and was really sore from there. Too high for 12 and 13 as well but only dropped around 20-30 seconds each.

This was my 3rd worst run in the last 12 months. Since the Australian Long Champs I haven't come within an ass's roar of a Pink Ranking scoring run. And my other 5 scoring runs were in April-May last year, so I could be heading for a drop of 78 places to 208 by the end of May (below Cath).

Tuesday Feb 11, 2020 #

9 AM

Cycling 1:28:41 intensity: (5:17 @1) + (12:14 @2) + (25:57 @3) + (45:13 @4) 45.33 km (1:57 / km) +448m 1:52 / km
ahr:134 max:154

Gooramon. Maybe cleaning the chain on Saturday helped?

Swimming 5:00 [3] 0.1 km (50:00 / km)

Monday Feb 10, 2020 #

Swimming 10:00 [3] 0.2 km (50:00 / km)

Pool is a bit cloudy/green after all the rain.

Core Stability 55:00 [1]

Sunday Feb 9, 2020 #

Event: ACT Sprint Series #4: Haig Park
 
9 AM

Teering 15:13 intensity: (10:41 @4) + (4:32 @5) 2.7 km (5:38 / km) +5m 5:35 / km
ahr:154 max:173 shoes: Mizuno Wave Rider 21

Haig Park. Okm 2.0. Fun maze O plus botanical adventure O. Lost the plot on the second loop - started heading the wrong way twice (from 13 and from 15), so overtaken by Hoggster and Ecmo. Got Andy back when he didn't flip the map for the second maze, but then headed towards 27 on the straight line marked on the map - which went across the OOB road. Luckily Andy called me back before I got there.
Time loss - to 3 (5s, started heading for 8): to 10 (5s, missed the best route): to 14 (5s, started heading for 17): 16 (20s, started heading for 17): 17 (5s, went around for the bridge): 17 (10s, overshot it): 22 (10s, the code numbers in the maze were confusing - I went for 222, which was 25): 27 (10s - Headed on the straight line). Total 1:10.

Saturday Feb 8, 2020 #

7 AM

Cycling 1:09:08 intensity: (1 @0) + (20:15 @1) + (31:17 @2) + (17:08 @3) + (25 @4) + (2 @5) 30.19 km (2:17 / km) +285m 2:11 / km
ahr:116 max:157

Wanted to beat the forecast all day rain, but didn't. Rained for the first 10 minutes then it stopped.

Friday Feb 7, 2020 #

Swimming 5:00 [3] 0.1 km (50:00 / km)

Getting a bit chilly.
12 PM

Running warm up/down 21:13 intensity: (16 @1) + (1:21 @2) + (9:01 @3) + (10:35 @4) 4.01 km (5:18 / km) +10m 5:14 / km
ahr:135 max:149 shoes: Mizuno Wave Rider 21

Gungahlin

Core Stability 45:00 [1]

Just managed to repeat Single Leg Press 9 x 135kg.

Thursday Feb 6, 2020 #

Swimming 5:00 [3] 0.1 km (50:00 / km)

9 AM

Cycling 1:16:03 intensity: (31:54 @1) + (38:42 @2) + (5:27 @3) 33.99 km (2:14 / km) +314m 2:08 / km
ahr:112 max:134

Quite tired after yesterday. The hip is improving, only slightly sore today after the run.

Wednesday Feb 5, 2020 #

Event: ACT Runners Shop Twilight Series #11: Black Mountain
 

Swimming 5:00 [3] 0.1 km (50:00 / km)

5 PM

Teering race 51:26 intensity: (11 @0) + (15 @1) + (10 @2) + (4:44 @3) + (36:40 @4) + (9:26 @5) 6.0 km (8:35 / km) +260m 7:03 / km
ahr:147 max:173 shoes: Inov8 XTalon 212

Black Mt North. Okm 5.4 / 220m. A few overshoots (2 and 4 both 30 seconds, 10 1 minute). Good direction keeping, the new visibility helped. Walked every step of the hill to 16. Funnily enough that leg was 16% (30m climb in 180m). Not so funny was how badly I was running - way behind on anything involving the slightest climb. On 16 I was 129% slower than Marty - 2:54 vs 1:16.
EDIT The long leg to 4 was over or around, I went over in 11:28 including 30 seconds overshoot. Since then I decided to try the "around" route to the right - 8:33, so I lost about 2:30 on that leg.
1 PDJ 37:06
2 Shannon 41:54
2= Tate 41:54
4 Scotty 42:03
5 PCuthbert 45:09
6 Fifield 47:11
7 Owen R 48:53
8 Slatts 51:26
9 ER 51:26
10 J Wilson 51:35
11Marina 52:06
12 Kathie 53:56

Tuesday Feb 4, 2020 #

Core Stability 55:00 [3]

Single Leg Press to 9 x 135kg (PB by 1 rep).

Swimming 5:00 [3] 0.1 km (50:00 / km)

Monday Feb 3, 2020 #

Swimming 10:00 [3] 0.2 km (50:00 / km)

9 AM

Cycling 1:02:55 intensity: (2:50 @1) + (11:12 @2) + (19:58 @3) + (28:55 @4) 30.31 km (2:05 / km) +246m 2:00 / km
ahr:132 max:151 weight:74.1kg

Sunday Feb 2, 2020 #

Event: ACT Sprint Series #3: Orana School
 

Swimming 5:00 [3] 0.1 km (50:00 / km)

9 AM

Teering race 18:27 intensity: (3 @0) + (18 @1) + (7 @2) + (9 @3) + (6:30 @4) + (11:20 @5) **** 2.83 km (6:31 / km) +31m 6:11 / km
ahr:153 max:165 spiked:19/24c shoes: Mizuno Wave Rider 21

Orana School. A few hesitations, but OK. Lovely and hot = clean air!!
Time losses:
15 seconds at 3 - didn't see the flag on the correct (small) tree, so checked the one beside it.
10 seconds to 5: Didn't see the best route which was to turn back from 4
5 seconds on the way to 10: missed closing the gate properly, went back.
10 seconds on the way to 13: held up by Craney and the map isn't right - if it was I would not have lost time.
5 seconds at 21: lost my place in the buildings and just stumbled upon it.
Total 40 seconds - no places, still 11th overall.

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Mizuno Wave Rider 21

Saturday Feb 1, 2020 #

7 AM

Cycling 2:06:20 intensity: (15 @0) + (21:05 @1) + (35:23 @2) + (56:53 @3) + (12:17 @4) + (27 @5) 53.93 km (2:21 / km) +498m 2:14 / km
ahr:120 max:142

H - Sutton - Mulligans Flat - H. Finally some clean air (PM2.5 <10). Hot.
C • How to get clean air 2

Swimming 10:00 [3] 0.2 km (50:00 / km)

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