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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 30 days ending Sep 30, 2019:

activity # timemileskm+mload
  Cycling6 9:07:40 169.04(3:14) 272.04(2:01) 2341194.2
  Core Stability11 7:00:0099.0
  Teering9 5:10:40 26.45(11:45) 42.57(7:18) 10016 /8c75%153.3
  Running5 2:22:31 13.46(10:35) 21.67(6:35) 39758.3
  Walk2 1:17:42 4.39(17:43) 7.06(11:01) 1623.5
  Rowing2 24:17 3.11(7:49) 5.0(4:51)5.0
  MTB1 16:10 2.2(7:22) 3.53(4:35) 534.8
  Total30 25:39:00 218.64 351.87 38086 /8c75%538.1
  [1-5]30 25:32:42

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Monday Sep 30, 2019 #

10 AM

Teering race (Oceania Champs) 38:22 intensity: (20 @0) + (12 @1) + (17 @2) + (4:34 @3) + (30:56 @4) + (2:03 @5) 4.3 km (8:55 / km) +215m 7:08 / km
ahr:144 max:166 shoes: Inov8 XTalon 212

Split Rock, Cootamundra, Relay. First leg. Tired after yesterday but goals achieved - no mistakes and back ahead of the NZ team. I caught the NZ guy at 8 and we got 9 together. I purposely went down the wrong line of rock from 9, held back a bit and cut across to the right line behind him. It worked as he lost a minute.
R hipflexor really sore after yesterday, but OK today after warming up.

Finally worked out results. It was a joint M55-60 relay and we (Aus M60) finished 2nd to the NZ M55.
I was 5th after the first leg, 6 minutes down on Prosseri (ACT) who finished a minute ahead of Tim Mc (QLD) and Seb Burgess (Tas). The NZ M55s were 4th a couple of minutes ahead of me, but then surged (with a rather slow 40 min leg) to the front after leg 2, followed by Bernard W (42) for Tas, while we were up to 3rd ahead of Shingo (40) who pulled NSW up 3 places. Greg B (32) held the lead and Rob V (34) pulled us up to 2nd while Tony W (32) pulled NSW up to 3rd.
C • Tricky 5

Sunday Sep 29, 2019 #

11 AM

Teering (Aus Champs) 53:32 intensity: (19 @0) + (15 @1) + (29 @2) + (4:34 @3) + (39:33 @4) + (8:22 @5) 6.59 km (8:08 / km) +208m 7:01 / km
ahr:145 max:175 shoes: Inov8 XTalon 212

Split Rock, Cootamundra, Long. 2nd behind Warren. Happy with this run - no real mistakes but should have gone out to the paddocks three times instead of twice. Went straight for 10 and it was dire, lost ~ 2 minutes.

Course 11 - Splits

Saturday Sep 28, 2019 #

Event: Oceania 2019
 
12 PM

Teering (Oceania Champs) 16:07 intensity: (26 @1) + (5:04 @2) + (2:28 @3) + (6:13 @4) + (1:56 @5) 2.7 km (5:58 / km) +54m 5:25 / km
ahr:136 max:168 shoes: Inov8 XTalon 212

CSU Wagga, Sprint, 7th. Rubbish. Wrong shoes for a start - we didn't have any of the hill. Took a long time to find the start triangle, then didn't read the map/descriptions carefully enough at 1 - went up two flights of stairs when it was at ground level behind.
A bobble at 4, then ran from 5 to 9 - it had a course line, but that was from 9 to 10 apparently. Punched, checked the code, oh dear. Worked it out, but then couldn't find 9 on the way back - turned down the wrong passageway, realised; turned around and there was a camera in my face and it was blocking the right way; so went the wrong way anyway. To top it all off another genuine mistake at 14, wrong side of the building and flummoxed when I popped back out at the start.

Course 8 - Splits

Thursday Sep 26, 2019 #

Running 5:30 [2] 1.0 km (5:30 / km)
shoes: Mizuno Wave Rider 20

Wednesday Sep 25, 2019 #

Walk 40:00 [3] 4.0 km (10:00 / km)
shoes: Mizuno Wave Rider 20

Rest day on a bus to Ardlethan.
C • where? 5

Tuesday Sep 24, 2019 #

Core Stability (Pilates ) 33:00 [1]

Monday Sep 23, 2019 #

Core Stability 1:00:00 [1]

Sunday Sep 22, 2019 #

8 AM

Cycling 2:20:26 intensity: (2:18 @0) + (17:31 @1) + (41:55 @2) + (52:07 @3) + (25:45 @4) + (50 @5) 68.2 km (2:04 / km) +654m 1:58 / km
ahr:124 max:172

Pedal power Mulligans Flat, Shingle Hill, Sutton. The Tulip Farm magpie had a go, my first swoop of the season.

Saturday Sep 21, 2019 #

11 AM

Running 37:36 intensity: (27 @1) + (5:00 @2) + (11:32 @3) + (17:01 @4) + (3:36 @5) 6.61 km (5:41 / km) +123m 5:12 / km
ahr:139 max:172 shoes: Hoka Bondi 4

Little Black Mountain. Short for time between thunderstorms and Little Oink closing for lunch.

Friday Sep 20, 2019 #

11 AM

Cycling 56:48 intensity: (4 @0) + (3:46 @1) + (8:27 @2) + (17:46 @3) + (26:29 @4) + (16 @5) 28.6 km (1:59 / km) +217m 1:55 / km
ahr:133 max:152

GDE-Barton. Yahoo! They finally swept the gravel off the bike path on the west side of the GDE, 6? months after resealing. That probably helped get over the 30kmh mark for a solo ride, increasingly rare these days.

Thursday Sep 19, 2019 #

Core Stability (Pilates) 42:00 [1]

Lighter session, R hip flexor sore.

Wednesday Sep 18, 2019 #

11 AM

Running 55:47 intensity: (5:40 @2) + (25:00 @3) + (23:45 @4) + (1:22 @5) 8.35 km (6:41 / km) +196m 5:59 / km
ahr:135 max:167 shoes: Hoka Bondi 4

Little Black Mountain

Tuesday Sep 17, 2019 #

Core Stability 5:00 [3]

Field day, 6 hours driving, 4 hours in rain, 5 minutes in snow

Monday Sep 16, 2019 #

9 AM

Rowing 12:04 intensity: (10:50 @1) + (1:14 @2) 2.5 km (4:50 / km)
ahr:96 max:124

Core Stability 45:00 [1]

Single leg press 4 times 30x67.5kg

Sunday Sep 15, 2019 #

8 AM

Cycling 3:18:20 intensity: (1:41 @0) + (26:08 @1) + (45:09 @2) + (1:16:47 @3) + (46:54 @4) + (1:41 @5) 104.09 km (1:54 / km) +822m 1:50 / km
ahr:126 max:167

Collector. Rest day appears to have worked, L knee just a couple of twinges. Rode very conservatively, only on the front during the Lake George pace line and chose the right wheels to follow. Magpie attack at the Tulip Farm got two strikes on helmets behind me.

Saturday Sep 14, 2019 #

Core Stability 5:00 [1]

Enforced rest day. R calf and L knee now sore as well as R hip flexor. But, at least the L hamstring isn't sore any more.

Friday Sep 13, 2019 #

1 PM

Running 37:38 intensity: (21:00 @2) + (15:15 @3) + (1:23 @4) 4.71 km (7:59 / km) +48m 7:36 / km
ahr:118 max:145 shoes: Mizuno Wave Rider 20

Very slow jog - R hip flexor still sore.

Thursday Sep 12, 2019 #

Core Stability 50:00 [1]

Single leg press 4 times 30x67.5kg

Wednesday Sep 11, 2019 #

11 AM

MTB 8:49 intensity: (9 @0) + (5:19 @1) + (2:19 @2) + (1:02 @3) 1.92 km (4:36 / km) +33m 4:14 / km
ahr:106 max:135

Teering race 42:33 intensity: (16 @0) + (22 @1) + (6:23 @2) + (10:01 @3) + (25:10 @4) + (21 @5) 5.91 km (7:12 / km) +82m 6:44 / km
ahr:136 max:163 shoes: Inov8 XTalon 212

Black Mt North. Two mistakes on termite mounds in the areas I remapped recently. Running OK, L hamstring has settled down, but R hip flexor sore after.

MTB 7:21 intensity: (19 @0) + (12 @1) + (2:22 @2) + (4:28 @3) 1.62 km (4:33 / km) +20m 4:17 / km
ahr:122 max:136

Tuesday Sep 10, 2019 #

2 PM

Cycling 58:59 intensity: (13:22 @1) + (27:36 @2) + (17:35 @3) + (26 @4) 28.64 km (2:04 / km) +250m 1:58 / km
ahr:118 max:151

Monday Sep 9, 2019 #

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

Not too bashed up from the weekend - but R hip and L hamstring very tight.

Sunday Sep 8, 2019 #

Event: NSW Schools Middle Championship and SL 15
 
11 AM

Teering race 39:12 intensity: (42 @1) + (53 @2) + (5:08 @3) + (21:55 @4) + (10:34 @5) 5.62 km (6:58 / km) +103m 6:23 / km
ahr:147 max:172 shoes: Inov8 XTalon 212

Highlands Robbery.
Mt Alexandra, Welby, Mittagong. State League. 1st in M60 - how I won this is a mystery. Two massive mistakes on the MTB track network; both times I ran around like a headless chook; barged out to the forest road and then couldn’t relocate with any certainty.
So going into this weekend, after being "Rob"ed of my win last week by the authorities I knew I had to win all three remaining State Leagues to get a maximum score. After yesterday I thought I had a slight edge over the rest in speed on road runs/ ovals etc, but I was anticipating some trouble in the sandstone detail (after stuffing up in Belanglo earlier this year).
Left hamstring was very tight, so not running flat out, I thought I could cope with that. Indeed I already had an 80 second lead after the first two easy controls. Got through the first couple of sandstone controls with no issues but rattled by 4 with a big new unmapped road/clearing obscuring where the control was - lost 30 seconds, but not the lead because Geoff and Alex lost more time than I did. Number 5 was the last proper sandstone control, got it fine and had over 3 minutes in hand.
6, 7, 8 and 9 were in a flat area of variable visibility and MTB tracks. Well, headed in OK but miscounted tracks and turned left on the second one I hit, not the third. 5 minutes later saw a forest road and decided to get out and relocate. Not so easy, but 30 seconds later I was back on my way to 6 - 51st fastest split and 6 minutes lost: Lucky for me both Geoff and Alex lost time as well, but I was now third M60 behind Rodney and Mel. Blitzed 7 and 8 to retake the lead and then back into the twilight zone for 9. Managed to turn myself around at one point and head due south instead of due north to the control. Eventually saw a forest road again so bailed. Couldn't relocate as easily this time and ran 100m in the wrong direction before working out where I was. Back to 9, 2:30 lost and back in third place 1:20 down, with just one control to go. Took back 1 place to 10 and finally got past Rodney on the long (800m) uphill run in. Whew.

Walk 37:42 [1] 3.06 km (12:20 / km) +16m 12:01 / km
ahr:90 max:100 shoes: Inov8 XTalon 212

Just a bit of mapping

Saturday Sep 7, 2019 #

Event: NSW Schools Sprint Championship A&B and SL14 A&B
 
10 AM

Teering 17:23 intensity: (6 @2) + (2:13 @3) + (15:03 @4) + (1 @5) 3.19 km (5:27 / km) +15m 5:20 / km
ahr:144 max:155 shoes: ASICS Kayano 23

Oxley College, Bowral, NSW State League 14A,M60, 1st. Okm 2.8. Went pretty hard for this first leg. Good test in the buildings, but a rather unnecessary 1km road run beside the railway to add distance. Fairly good flow and no mistakes of any significance.
2 PM

Teering 15:38 intensity: (8 @3) + (8:12 @4) + (7:18 @5) 2.49 km (6:16 / km) +30m 5:55 / km
ahr:154 max:172 shoes: ASICS DS Racer

Tudor House, Moss Vale, NSW State League 14B, M60, 1st. Okm 2.2. Legs basically seized up for this one, hammies, calves, hip flexors not working well. Didn't really need to take risks or sprint. Very windy today: gusts to 95kmh, and the wind chill was impressive - after the event the temperature was 8.6, "Feels Like" -8.0!!

Friday Sep 6, 2019 #

Core Stability 10:00 [3]

Thursday Sep 5, 2019 #

8 AM

Cycling (Gym) 18:57 intensity: (57 @1) + (11:41 @2) + (5:28 @3) + (51 @4) 10.0 km (1:54 / km)
ahr:121 max:139

Spin bike.

Core Stability (Pilates) 40:00 [1]

Skipped the leg press.

Wednesday Sep 4, 2019 #

12 PM

Teering 41:12 intensity: (9 @0) + (12 @1) + (3:51 @2) + (11:32 @3) + (23:46 @4) + (1:42 @5) 5.54 km (7:26 / km) +151m 6:33 / km
ahr:139 max:162 shoes: Inov8 XTalon 212

Campbell Parklands, Orange 1. Lost 2 minutes at no. 3 and 30secs at 9, lost the event by 12 seconds (but had a very rare win over Tate).
1 A Chapman No club 41:00
2 Eoin RR-A 41:12
3 Tate RR-A 41:40
4 Cath RR-A 42:17
5 T Slatyer 49:54
22 runners

Tuesday Sep 3, 2019 #

10 AM

Cycling 1:14:10 intensity: (28 @0) + (24:37 @1) + (40:02 @2) + (6:21 @3) + (2:19 @4) + (23 @5) 32.51 km (2:17 / km) +398m 2:09 / km
ahr:113 max:161

GDE - Palmerston - Arboretum.
Dog bite swelling has gone down quite a bit.

Monday Sep 2, 2019 #

9 AM

Rowing 12:13 [1] 2.5 km (4:53 / km)
ahr:91 max:101

Core Stability 1:10:00 [1]

15 minutes on single leg press. 4x25 times 67.5kg; 25x82.5; 20x97.5; 15x112.5.
Ps. Walked past a dog later going in to the coffee shop, Cath got past ok, but it launched at me and two teeth sunk in drawing blood.

Sunday Sep 1, 2019 #

10 AM

Teering race (ACT Champs) 46:41 intensity: (15 @0) + (6 @1) + (15 @2) + (2:55 @3) + (40:34 @4) + (2:36 @5) **** 6.22 km (7:30 / km) +142m 6:44 / km
ahr:144 max:165 spiked:6/8c shoes: Inov8 XTalon 212

Slap Up Creek, Long, M60, 2nd. A disappointing run. Did all the hard work (won the first four splits and the leg to the circle at 5) and then fluffed 5 (didn't aim off) and 6 (woeful compass). Lost 2:15 at 5 and another minute at 6 - lost to Rob by 1:40. Running well.
No. 5 I basically got to the right feature - a cliff on a line of rocks, but didn't recognise it through all the vegetation and turned down the wrong way following the line of rocks for way too long.
The No. 6 approach was a 150m bearing from the end of a dam wall, which was due magnetic north. Followed that OK for 50m, but then my line deviated 10 degrees west for the next 100 (possibly pushed left by vegetation and crossed a subtle ridge line at 50m too). That was enough to take me over where the number 6 was printed on the map into an area with parallel features to what I was looking for.

Running warm up/down 6:00 [2] 1.0 km (6:00 / km) +30m 5:13 / km
shoes: Inov8 XTalon 212

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