Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 30 days ending Nov 30, 2013:

	activity	#	time	miles		km		+m				load
	Cycling	10	18:39:59	307.42	(3:39)	494.74	(2:16)	6646				448.0
	Core Stability	2	2:00:00									24.0
	Teering	1	48:05	3.54	(13:35)	5.7	(8:27)	270	11 /	14c	78%	24.0
	Running	1	28:45	3.2	(9:00)	5.14	(5:35)	50				11.5
	Total	14	21:56:49	314.15		505.58		6966	11 /	14c	78%	507.5
averages - weight:77.6kg

3:06

0:00

» now

Saturday Nov 30, 2013 #

6 AM

Cycling 2:05:00 [3] 57.54 km (2:10 / km) +832m 2:02 / km
ahr:127 max:154

Hamish, Lucy and Cam today, so climbs were a bit easier. Warm early, then cooled down.

Thursday Nov 28, 2013 #

8 AM

Cycling 2:02:00 [3] 51.02 km (2:23 / km) +804m 2:13 / km
ahr:134 max:161

Bobbin plus. 12:44.

Tuesday Nov 26, 2013 #

Core Stability (Pilates) 1:00:00 [1]
weight:77.6kg

Some improvement in feet; almost back to doing all exercises. Have been wearing the Strassburg sock on the left foot. May change it to the right soon.

C • after a wash? 1

Sunday Nov 24, 2013 #

7 AM

Cycling 1:57:00 [3] 55.77 km (2:06 / km) +781m 1:58 / km
ahr:128 max:155

Wrong day, but a pleasant one. Just Cam, Pete and Nick back from Singapore. Felt tired today and struggled up the hills - Akuna East 11:26, Half McCarrs 8:49.

Saturday Nov 23, 2013 #

6 AM

Cycling 2:08:00 [3] 63.18 km (2:02 / km) +875m 1:54 / km

Anti-Akuna. Cam and Dave went left at Terry Hills, so solo again after Northern Sydney headed to Warriewood. Held on to a group of 4 Manly triathletes up Akuna West (11 mins PB I think) back to Terry Hills. Wasn't too hard because they were limiting themselves to 300 watts - which for their 77 kg meant an output of only 3.9 watts per kg.

Thursday Nov 21, 2013 #

1 PM

Cycling 1:17:30 [3] 35.42 km (2:11 / km) +482m 2:03 / km

Bobbin Head via Hiway. 12:36 for the climb. Unfortunately my Garmin might be on the way out - condensation on screen from the last two rainy efforts.

Tuesday Nov 19, 2013 #

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

Feet a lot better on the reformer than a few weeks ago.

Monday Nov 18, 2013 #

8 AM

Cycling 1:56:00 [3] 45.34 km (2:34 / km) +649m 2:23 / km
ahr:126 max:150 (injured)

Very wet. 14:03 for the climb.

Saturday Nov 16, 2013 #

6 AM

Cycling 2:05:00 [3] 55.3 km (2:16 / km) +752m 2:07 / km
(injured)

A bit wet. No Big Foots turned up, and only 1 rider from Northern Sydney (normally ~40). Torrential rain up to St Ives, cleared by the Show Grounds and Akuna was dry. Came down in buckets again after St Ives on the way home.
PS Physio on Friday diagnosed plantar fascitis in Left Foot, dating from June, aggravated by compensating for Right Foot wrench. I'm to get a Stassburg sock.

Thursday Nov 14, 2013 #

8 AM

Cycling 3:06:00 [3] 75.0 km (2:29 / km) +1118m 2:18 / km
ahr:139 max:161 (injured)

Three Gorges. A bit tough.

C • tough 3

Sunday Nov 10, 2013 #

Event: Non-league, Hellfire Wood

10 PM

Teering 48:05 [4] **** 5.7 km (8:27 / km) +270m 6:50 / km
spiked:11/14c (injured) shoes: VJ Bold

Hell Fire Club and Masseys Estate, Medium Course, 1st. Okm 4.6km, 275m. Did a 180 out of the start (-1 min). Pretty easy O generally. Got very confused at 6 (-30s), stuck in rhododendron between 7 and 8 (-3 mins) and couldn't see the last control which was stuck in a depression (-1 min).
Very nice underfoot, great autumn woods at Masseys. Pretty steep all up. Felt right foot after 30 minutes, L heel sore after - not during.

Friday Nov 8, 2013 #

2 AM

Running 28:45 [3] 5.14 km (5:35 / km) +50m 5:20 / km
(injured) shoes: ASICS Gel Nimbus 15 grey

Marlay Park. First training run since 14 July. A tester - right foot got a bit sore after 4km. Magical grassy soft fields in the park were very kind to my feet. Left heel a bit sore after.

Thursday Nov 7, 2013 #

3 AM

Cycling (Gym) 26:29 [3] 13.0 km (2:02 / km)
ahr:129 max:166

Too wet to venture out. The equipment wasn't the best - wide-arse saddle, one toe clip missing, seat and resistance kept slipping. Not a bad session though.

Monday Nov 4, 2013 #

11 PM

Cycling 1:37:00 [3] 43.17 km (2:15 / km) +353m 2:10 / km
ahr:142 max:164

Hired a bike from Belfield cycles and rode to Bray and back. Beautiful day for it, although a bit cold. Great views of Dalkey Island and the Bray shore, and Killiney Hill on the way back. The bike was OK, a low-end Giant, but went well.
Feet are still sore, not icing at the moment.
Took 10:30 off for traffic lights,a lot of them in the first and last quarters; Dalkey to Bray was virtually traffic light free.
PS great to feel the wind in my hair for once.

C • Don't they rent helmets? 5

« Earlier | Later »