Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 30 days ending Nov 30, 2016:

activity # timemileskm+mload
  Cycling17 25:38:36 420.01(3:40) 675.94(2:17) 10754599.1
  Core Stability7 4:35:0059.0
  Walk1 3:25:39 8.7(23:38) 14.01(14:41) 44841.5
  Teering2 1:07:56 4.04(16:48) 6.51(10:26) 9248 /51c94%21.6
  Total27 34:47:11 432.76 696.46 1129348 /51c94%721.2
  [1-5]27 33:54:37
averages - weight:73.4kg

«»
3:25
0:00
» now
TuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Tuesday Nov 29, 2016 #

8 AM

Cycling 37:47 intensity: (2:34 @0) + (13:51 @1) + (19:33 @2) + (1:49 @3) 13.7 km (2:45 / km) +225m 2:33 / km
ahr:104 max:135

3 PM

Cycling 40:32 intensity: (25 @0) + (5:31 @1) + (14:06 @2) + (14:24 @3) + (6:00 @4) + (6 @5) 15.96 km (2:32 / km) +245m 2:22 / km
ahr:122 max:164

Monday Nov 28, 2016 #

Core Stability (Pilates) 1:10:00 [1]

Normal session, a few more hammies

Sunday Nov 27, 2016 #

Event: NSWRA socialgaine 2016
 
9 AM

Walk 3:25:39 intensity: (30:00 @0) + (2:28:53 @1) + (21:41 @2) + (4:06 @3) + (28 @4) + (31 @5) 14.01 km (14:41 / km) +448m 12:40 / km
ahr:85 max:167 shoes: ASICS Nimbus 16

Aoife needed a partner so went on my first rogaine. No misplaced controls and only one glaring map error? That wasn't what I was expecting.
25 minute stop at Hash house removed.
C • Novice 5

Saturday Nov 26, 2016 #

6 AM

Cycling 2:11:54 intensity: (25 @0) + (8:16 @1) + (23:34 @2) + (28:42 @3) + (58:19 @4) + (12:38 @5) 67.18 km (1:58 / km) +1008m 1:50 / km
ahr:135 max:169

NSCC El Pres after Undy (mechanical) and Jock (alternative solo ride) didn't make it and I was too late? for the Pentecost meet. Stayed on pretty good up the hills (Akuna East 9:40, McCarrs 7:55 both in the same minute as PBs 9:09 and 7:32), even the Snives Nasty. Went back via Browns waterhole. Almost came a cropper on Delhi Rd when a taxi turned left right in front of me.

Friday Nov 25, 2016 #

Core Stability 15:00 [1]
weight:73.1kg

At physio. hip/calf.

Wednesday Nov 23, 2016 #

Core Stability 20:00 [3]

Hip hitches and eccentric calf
8 AM

Cycling 1:49:26 intensity: (7:07 @1) + (31:40 @2) + (41:08 @3) + (27:52 @4) + (1:39 @5) 45.3 km (2:25 / km) +817m 2:13 / km
ahr:129 max:168

Bobbin East in 13:06

Tuesday Nov 22, 2016 #

Core Stability (Pilates ) 25:00 [1]

Short session all reformer. 300 basics on 3 springs. 299 on 2, 20 single legs, then VMO to fatigue.

Sunday Nov 20, 2016 #

6 AM

Cycling warm up/down 40:00 [3] 16.0 km (2:30 / km) +170m 2:22 / km

8 AM

Cycling race (Criterium) 19:40 intensity: (2 @0) + (32 @1) + (7 @2) + (4:22 @3) + (13:56 @4) + (41 @5) 12.4 km (1:35 / km) +40m 1:34 / km
ahr:139 max:177

Robert Hodgson race at Beaumont Road, C grade. In trouble from the start, found it difficult to latch back on from the first hairpin turn. Moved up the pack and eventually got to second wheel around the lower hairpin, but that didn't work - felt even worse than playing catchup and was soon at the back again. Couldn't recover this time and was spat on the next lap.
C • Spat on 5

Cycling warm up/down 1:01:22 intensity: (12 @0) + (2:18 @1) + (8:23 @2) + (21:43 @3) + (27:53 @4) + (53 @5) 29.87 km (2:03 / km) +429m 1:55 / km
ahr:133 max:165

Saturday Nov 19, 2016 #

Event: Saturday Orienteering Series - Chatswood
 
6 AM

Cycling 2:00:07 intensity: (1:06 @0) + (7:38 @1) + (20:06 @2) + (48:59 @3) + (38:39 @4) + (3:39 @5) 57.42 km (2:06 / km) +874m 1:57 / km
ahr:131 max:181

10 AM

Teering 9:59 intensity: (4 @0) + (19 @1) + (24 @2) + (7:48 @3) + (1:24 @4) 1.2 km (8:20 / km) +7m 8:07 / km
ahr:131 max:143 spiked:24/26c shoes: ASICS Nimbus 16

Course A. Got to number 1 and there were 3 flags there. Turned the map over looking for control codes - nothing. Then it slowly dawned on me I had to punch the right one, reading the map. OK after that except for no. 18.

Teering 9:30 intensity: (24 @1) + (8 @2) + (1:41 @3) + (6:31 @4) + (46 @5) **** 1.21 km (7:50 / km) +3m 7:43 / km
ahr:142 max:174 spiked:24/25c shoes: ASICS Nimbus 16

Course B. Got them all with no extra punches,so "clean". However two slow points - one in the maze where I made the mistake of turning the map around and at 18 near the playground - didn't see the playground on the map at first because it was under "Out of bounds".

Teering race 8:27 intensity: (20 @1) + (3 @2) + (15 @3) + (7:29 @4) + (20 @5) 1.2 km (7:04 / km) +6m 6:54 / km
ahr:146 max:157 shoes: ASICS Nimbus 16

Ultrasprint, Beauchamp Park Chatswood. Course C. Had worked out the strategy for this one and ran a bit quicker. Second on this and overall (!).
1 Toby Wilson GON 23:32
2 Eoin R*thery BFN 27:47 +4:15
3 Alastair George BFN 28:13 +4:41
4 Ewan Shingler BFN 29:11 +5:39
5 Simon George BFN 29:59 +6:27
6 Sam Hill - - 31:37 +8:05
7 Andy Simpson BFN 32:20 +8:48
8 Mark Shingler BFN 32:29 +8:57
9 Ian Jones URN 32:36 +9:04
10 Paula Shingler BFN 32:47 +9:15
11 Peter Annetts GON 33:29 +9:57

Thursday Nov 17, 2016 #

4 PM

Cycling 33:07 intensity: (16 @0) + (11:14 @1) + (17:34 @2) + (3:50 @3) + (13 @4) 14.14 km (2:21 / km) +234m 2:10 / km
ahr:112 max:142

Tuesday Nov 15, 2016 #

8 AM

Cycling 54:39 intensity: (1:40 @0) + (7:37 @1) + (13:41 @2) + (20:35 @3) + (10:22 @4) + (44 @5) 20.93 km (2:37 / km) +529m 2:19 / km
ahr:123 max:172

Cycling 53:38 intensity: (29 @0) + (2:56 @1) + (13:19 @2) + (22:41 @3) + (12:20 @4) + (1:53 @5) 21.99 km (2:26 / km) +439m 2:13 / km
ahr:129 max:162

Monday Nov 14, 2016 #

Core Stability (Pilates) 1:10:00 [1]
weight:73.8kg

Mat - 60,60,60,90. Hammies 40 light, 10 strong. Reformer - legs 50 on 3 springs, On 2 - hundreds (200), arms, legs, singles (20). All in - VMO to fatigue. Slidies 20, lunges 20, slidies 20.

Sunday Nov 13, 2016 #

7 AM

Cycling 2:16:01 intensity: (11:24 @0) + (36:48 @1) + (38:57 @2) + (35:28 @3) + (13:24 @4) 48.03 km (2:50 / km) +832m 2:36 / km
ahr:112 max:153

To work to get another UTS map print.

Saturday Nov 12, 2016 #

10 AM

Teering 40:00 intensity: (2:19 @0) + (28:25 @1) + (8:00 @2) + (1:16 @3) 2.9 km (13:47 / km) +77m 12:11 / km
ahr:95 max:131 shoes: ASICS Nimbus 16

Lindfield Oval. Shadowing Aoife.
4 PM

Cycling 1:02:59 intensity: (7 @0) + (2:47 @1) + (7:50 @2) + (20:36 @3) + (30:52 @4) + (47 @5) 28.31 km (2:13 / km) +498m 2:03 / km
ahr:135 max:157

Thursday Nov 10, 2016 #

8 AM

Cycling 36:04 intensity: (4:10 @1) + (10:34 @2) + (12:20 @3) + (8:59 @4) + (1 @5) 14.6 km (2:28 / km) +278m 2:15 / km
ahr:126 max:155

Cycling 42:45 intensity: (33 @0) + (2:26 @1) + (11:27 @2) + (14:11 @3) + (14:08 @4) 19.62 km (2:11 / km) +312m 2:01 / km
ahr:128 max:154

Wednesday Nov 9, 2016 #

Core Stability 15:00 [1]

Tuesday Nov 8, 2016 #

9 AM

Cycling 1:46:33 intensity: (14 @0) + (12:12 @1) + (12:44 @2) + (42:13 @3) + (36:30 @4) + (2:40 @5) 45.9 km (2:19 / km) +810m 2:08 / km
ahr:131 max:171

Bobbin climb in 12:03.

Monday Nov 7, 2016 #

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

Standard session - Basics 250 (mat and reformer on 3.25). Hammies 30 light, 10 strong. Legs, arms on 2, VMOs 5 minutes. Slides, 20 narrow, wide, lunges.

Sunday Nov 6, 2016 #

Event: MS Sydney to the Gong Bike Ride
 
6 AM

Cycling race 2:47:13 intensity: (5:00 @1) + (8:09 @2) + (33:21 @3) + (1:23:29 @4) + (37:14 @5) 85.47 km (1:57 / km) +1072m 1:50 / km
ahr:142 max:175

The Gong Ride, great fun, great day out. Had said less than 3 hours, so scored a 6am start, the first wave. Lined up with about 10 NSCC. Pedestrian pace 19kmh for the first 5k stuck in bike traffic with lots of traffic lights. Then it opened up a bit and Alan got on the front at ~35. One of our guys fell over, stopped at lights and I was stuck behind him. So struggled up the first hill and was losing sight of the front guys when they pulled over at Loftus for a muffin. Stayed there for about 10 minutes an regrouped and off up the hill again. Held on OK up to Waterfall and then came the second main hill. This was a struggle and had to work very hard to hold on. Stopped for another regroup at the lookout - awesome day for it and could see the Gong in the distance.
Waited a fair while for the police escort down the hill and then it was a team time trial. Passing lots of bikes on the left (including one guy walking his bike up one of the hills) and then at around Austinmer we were passed by a group of "young guns" who were hammering quicker than us. Latched on and it was a war of attrition from there into a strong headwind, but managed to finish with the front group - a couple of favourable lights helped. Unfortunately then had to wait another 2 hours for my bag to arrive on the second truck.

16S2GMB__0528
C • How did you get home? 2

Saturday Nov 5, 2016 #

6 AM

Cycling 1:57:32 intensity: (19 @0) + (30:10 @1) + (42:50 @2) + (28:09 @3) + (15:55 @4) + (9 @5) 50.28 km (2:20 / km) +743m 2:11 / km
ahr:119 max:159

Shortened version today - short cut with Cam to West Head gates and return - McCarrs 10:13. Massive allergy attack before starting and felt under the weather.

Thursday Nov 3, 2016 #

3 PM

Cycling 53:45 intensity: (9:25 @1) + (27:43 @2) + (11:10 @3) + (5:27 @4) 23.39 km (2:18 / km) +384m 2:07 / km
ahr:120 max:151

Saw 4 brush turkeys and Mel Cox.

Tuesday Nov 1, 2016 #

7 AM

Cycling 1:53:32 intensity: (25 @0) + (13:52 @1) + (37:21 @2) + (43:18 @3) + (12:16 @4) + (6:20 @5) 45.46 km (2:30 / km) +814m 2:18 / km
ahr:126 max:177

Cold and windy. Bad Driver - white Hyundai Van BLI 65S - zoomed past me millimetres on the left trying to make the lights at Telegraph/Pac Hiway, after I had gone into the RH lane as directed by safety official at building site entrance 100m down Telegraph.

« Earlier | Later »