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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 30 days ending Apr 30, 2016:

activity # timemileskm+mload
  Cycling18 23:13:22 381.24(3:39) 613.55(2:16) 9264490.6
  Core Stability5 4:25:0080.0
  Teering3 1:45:38 8.25(12:48) 13.28(7:57) 23411 /18c61%51.8
  Running2 47:15 3.06(15:26) 4.93(9:35) 10112.5
  Total27 30:11:15 392.56 631.76 959911 /18c61%634.9
  [1-5]27 29:52:40
averages - weight:75.4kg

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Saturday Apr 30, 2016 #

6 AM

Cycling 2:02:12 intensity: (3:03 @0) + (24:47 @1) + (33:27 @2) + (31:14 @3) + (24:54 @4) + (4:47 @5) 57.56 km (2:07 / km) +880m 1:58 / km
ahr:123 max:177

Good group today, but Guenter had a flat so that broke it up. Third up Akuna East (10:10 - good but 1:01 outside PB) behind Hamish and Andy. Struggled up McCarrs (9:32). Good lead out for Snives hill. On the way home tailgated bad driver (Can't drive within lane, needless use of klaxon) of a horse float, Victorian registration ESA 734.
C • Bad driver 1
2 PM

Running 27:15 intensity: (18:14 @1) + (7:19 @2) + (1:42 @3) 2.93 km (9:19 / km) +76m 8:14 / km
ahr:93 max:133 shoes: ASICS Nimbus 16

Run with Aoife.

Ps found my front light that I bought a replacement for yesterday

Friday Apr 29, 2016 #

4 PM

Cycling 30:36 intensity: (51 @0) + (14:17 @1) + (12:42 @2) + (2:36 @3) + (10 @4) 10.88 km (2:49 / km) +198m 2:35 / km
ahr:106 max:148

To Cranks to get a front light.

Thursday Apr 28, 2016 #

8 AM

Cycling 1:52:05 intensity: (1:23 @0) + (14:17 @1) + (55:34 @2) + (26:26 @3) + (14:22 @4) + (3 @5) 45.68 km (2:27 / km) +863m 2:15 / km
ahr:122 max:163

Tuesday Apr 26, 2016 #

Core Stability (Pilates) 1:00:00 [3]

Usual session; reformer - double legs on 3, arms, 200 on 2, single legs 1.5, VMOs to fatigue.

Monday Apr 25, 2016 #

7 AM

Cycling 1:28:44 intensity: (27 @0) + (16:31 @1) + (25:04 @2) + (22:24 @3) + (23:58 @4) + (20 @5) 35.85 km (2:29 / km) +589m 2:17 / km
ahr:125 max:161

Big Foot Anzac Biscuit Bake Off.

Sunday Apr 24, 2016 #

11 AM

Cycling 1:02:18 intensity: (1:54 @0) + (8:25 @1) + (34:41 @2) + (15:18 @3) + (2:00 @4) 26.17 km (2:23 / km) +232m 2:17 / km
ahr:117 max:150

To the National Museum via Lake Burley Griffin.

Saturday Apr 23, 2016 #

6 AM

Cycling 1:48:16 intensity: (30 @0) + (23:49 @1) + (1:06:25 @2) + (13:11 @3) + (3:55 @4) + (26 @5) 48.53 km (2:14 / km) +528m 2:07 / km
ahr:116 max:187

Solo in the suburbs NW of Canberra. Very cold - 9, felt like 4.

Thursday Apr 21, 2016 #

9 AM

Cycling 36:50 intensity: (33 @0) + (11:05 @1) + (13:59 @2) + (8:59 @3) + (2:13 @4) + (1 @5) 13.74 km (2:41 / km) +301m 2:25 / km
ahr:115 max:155

Cycling 1:33:39 intensity: (1:53 @0) + (31:01 @1) + (25:45 @2) + (26:18 @3) + (8:08 @4) + (34 @5) 40.0 km (2:20 / km) +635m 2:10 / km
ahr:116 max:180

Roadworks; had to turn around halfway down Brooklyn hill.

Wednesday Apr 20, 2016 #

3 PM

Cycling 1:13:11 [3] 36.0 km (2:02 / km) +600m 1:53 / km

Hornsby - H via Bobbin Head (13:08).

Tuesday Apr 19, 2016 #

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

Still getting intermittent acute pain below the R kneecap when walking. It is a little better than last week.
Tough session - 205 on the mat; getting 20 toe taps
Basics on 3 springs, arms, legs on 2. Did 200 100s. Then single legs on 1.5 as well as slidies and lunges.

Sunday Apr 17, 2016 #

7 AM

Cycling warm up/down 31:00 [3] 12.0 km (2:35 / km) +195m 2:23 / km

Cycling race 47:07 intensity: (20:00 @3) + (20:00 @4) + (7:07 @5) 28.36 km (1:40 / km) +90m 1:38 / km

Beaumont Criterium, C Grade, 4th. Felt reasonably comfortable for the first few laps (of 9). Was a bit far back and was having to sprint out of the corners which wasn't good. Was closer to the front on the 5th lap and was told to "go now" which I did coming up the hill. Had a gap but about 100m later chanced another look and everybody was back on, lined up behind me. On the next lap an NSCC guy went clear so the bunch slowed a bit and I got my breath back. Coming to the last turn I tried to position myself a couple of bikes off the lead on the outside (so would be on the inside of the U turn). However as we approached a couple of people zoomed up over the double lines and I was shunted back. Was out of position going around the turn and boxed on the left. So I did an MTB surge on the gravel verge and took the lead. Similar to the previous non-break the bunch was on me pretty quick and 3 guys went past. I dug deep to get on the third guys wheel. But when they really started sprinting I had to give way and finished a couple of bike lengths back from the close sprint finish, with another couple of bike lengths back to the rest.
C grade, 1st M Edwards CCCC, 2nd Peter Beaumont NSCC, 3rd Guy Page CCCC.

Cycling warm up/down 22:30 [3] 10.7 km (2:06 / km) +65m 2:02 / km

Saturday Apr 16, 2016 #

6 AM

Cycling 2:02:51 [3] 56.54 km (2:10 / km) +885m 2:01 / km

Just Guenter and Dave H today.

Thursday Apr 14, 2016 #

7 AM

Cycling 34:51 [3] 14.38 km (2:25 / km) +282m 2:12 / km

First Garmin fail - HR doesn't work now after it "updated" yesterday.
4 PM

Cycling 48:42 [3] 19.55 km (2:30 / km) +310m 2:19 / km

Good speed down Epping Road, cactus after that.

Wednesday Apr 13, 2016 #

5 PM

Cycling 50:13 intensity: (12 @0) + (8:47 @1) + (17:08 @2) + (16:01 @3) + (8:05 @4) 23.36 km (2:09 / km) +363m 2:00 / km
ahr:122 max:149

Tuesday Apr 12, 2016 #

Core Stability (Pilates) 1:05:00 [3]

reformer 50 on 3 springs, VMOs on 3 and all. Arms, legs in straps, hundreds (150) single legs on 2. Mat - 50 x 4 with 12-15 toe taps and magic circle x3. Slidies 20 each narrow and wide. Lunges 20 as well all on 1.5.
L knee OK, still taped; a few twinges on reformer.

Monday Apr 11, 2016 #

Core Stability 10:00 [3]
(injured)

Physio. Same prognosis - patella-femoral strain. Possible tear of the Posterior cruciate ligament or medial cartilage; nothing much to do except tape, manage, train with no pain. Pain in outside centre of knee as I walk - especially as I'm dragging the left leg from behind; not so bad cycling.

Sunday Apr 10, 2016 #

11 AM

Cycling 58:02 intensity: (31 @0) + (4:29 @1) + (7:09 @2) + (24:59 @3) + (20:47 @4) + (7 @5) 29.3 km (1:59 / km) +543m 1:49 / km
ahr:130 max:156

To Beecroft Rd return. First time solo over 30kmh for a while.

Saturday Apr 9, 2016 #

Event: Uringa Ultrasprint - Rozelle
 
6 AM

Cycling 2:02:59 intensity: (1:03 @0) + (35:23 @1) + (37:23 @2) + (29:00 @3) + (19:44 @4) + (26 @5) 56.56 km (2:10 / km) +898m 2:01 / km
ahr:119 max:157

Nice ride. Reverse Akuna.
C • Concrete mixer 3

Thursday Apr 7, 2016 #

4 PM

Cycling 51:25 intensity: (5:36 @0) + (20:03 @1) + (21:01 @2) + (4:12 @3) + (33 @4) 19.32 km (2:40 / km) +308m 2:28 / km
ahr:104 max:141

cut short. Quite a few twinges in the L knee.

Wednesday Apr 6, 2016 #

7 AM

Cycling 35:33 intensity: (1 @0) + (7:10 @1) + (3:50 @2) + (7:25 @3) + (16:51 @4) + (16 @5) 14.69 km (2:25 / km) +270m 2:13 / km
ahr:130 max:168

Trailed an e-bike through Lane Cove NP and then dropped him on the hill up to the caravan park.
4 PM

Cycling 40:18 intensity: (23 @0) + (9:31 @1) + (12:42 @2) + (12:34 @3) + (5:08 @4) 14.4 km (2:48 / km) +230m 2:35 / km
ahr:119 max:154

Tuesday Apr 5, 2016 #

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

3 springs for reformer. L knee sore all day yesterday. Iced and compression.

Sunday Apr 3, 2016 #

Event: State League #3: NSW Long Distance Championships
 
10 AM

Teering race (NSW Champs ) 54:41 intensity: (22 @1) + (1:14 @2) + (6:36 @3) + (38:40 @4) + (7:49 @5) **** 6.99 km (7:49 / km) +164m 7:00 / km
ahr:145 max:173 spiked:3/6c shoes: Inov8 XTalon 190

Snow Hills, Long Distance M60, 3rd. Well the streak had to end, but how! Completely outclassed in tough spur gully. Basically got the route choice wrong on the long legs and then made mistakes on the last two controls plus the finish. Need to find 20 minutes (get 50% quicker) to be competitive. I'm not sure that is possible -hopefully the splits analysis/routegadget will help.
EDIT: It is possible, just. Major time losses - on the way to 1 lost my line and overcorrected through not-very-runnable bush. Then ran too long on the path (-5). Next long leg to 4 chose a bad route choice (-3) and didn't carry it out very well (-1) and fumbled at the circle, stopped one gully too early (-4). Then, to 5, pushed too hard and ignored compass (-3). That's 38 minutes, so it is possible. To actually do the time is very impressive though.

Teering warm up/down 10:00 [2] 1.0 km (10:00 / km) +10m 9:31 / km
shoes: Inov8 XTalon 190

2 PM

Teering warm up/down 10:00 [2] 1.0 km (10:00 / km) +10m 9:31 / km
shoes: ASICS Kayano 20

Collecting controls.

Hard 5 - Splits

Saturday Apr 2, 2016 #

Event: NSW Middle Champs
 
12 PM

Teering race (NSW Champs) 30:57 intensity: (15 @0) + (1:17 @1) + (3 @2) + (13 @3) + (14:13 @4) + (14:56 @5) **** 4.29 km (7:13 / km) +49m 6:49 / km
ahr:152 max:173 spiked:8/12c weight:75.4kg (injured) shoes: Inov8 XTalon 190

Snow Hills, Middle, M60, 1st. Ran well, a few small time losses - 1, 3, 6, 8. Despite the win, Pink rankings says this is one of my worst runs for the last year.

Running warm up/down 20:00 [2] 2.0 km (10:00 / km) +25m 9:25 / km
shoes: Inov8 XTalon 190


Hard 3A - Splits

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