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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 30 days ending Nov 30, 2019:

activity # timemileskm+mload
  Cycling8 13:52:09 239.7(3:28) 385.76(2:09) 3650301.3
  Core Stability8 3:30:0062.0
  MTB Orienteering2 3:01:59 23.6(7:43) 37.98(4:48) 102313 /14c92%73.2
  Teering4 2:03:21 12.27(10:03) 19.75(6:15) 24965.7
  Swimming5 30:00 0.37(1:20:28) 0.6(50:00)11.5
  Walk1 23:52 1.66(14:24) 2.67(8:57) 556.6
  Total27 23:21:21 277.6 446.75 497613 /14c92%520.3
  [1-5]27 23:08:09

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Thursday Nov 28, 2019 #

Core Stability 40:00 [1]

Inc double leg press 3 times 20x150kg.
9 AM

Cycling 23:33 intensity: (2:15 @1) + (15:36 @2) + (5:32 @3) + (10 @4) 12.0 km (1:58 / km)
ahr:119 max:139

Gym. About 460kcal.

Wednesday Nov 27, 2019 #

Event: ACT Runners Shop Twilight Series #6: Yarramundi Reach
 
5 PM

Teering race 30:31 intensity: (17 @0) + (10 @1) + (9 @2) + (3:21 @3) + (20:31 @4) + (6:03 @5) ** 5.49 km (5:34 / km)
ahr:148 max:169 shoes: ASICS Kayano 23

Barrenjoey, Yarramundi Reach. Orange 1. Diesel powered effort - lethargic at the start, lethargic at the finish. Quite happy with compass use.
1 Kathie 27:11, 2 Shannon 27:27, 3 Tate 27:56, 4 Ken M 28:04, 5 Scotty 28:36, 6 SStill 29:25, 7 Slatts 29:39, 8 ER 30:27, 9 DMoore 30:47, 10 DFifield 31:18.

Tuesday Nov 26, 2019 #

10 AM

Cycling 1:03:26 intensity: (5:42 @1) + (19:57 @2) + (21:54 @3) + (15:48 @4) + (5 @5) 28.73 km (2:12 / km) +289m 2:06 / km
ahr:127 max:158

Dust storm. Repair kit dropped onto the road - I didn't notice until 8km later. Went back for it and retrieved everything, including my emergency $20 note which was lying on the verge with everything else (tube, tyre levers, co2 canister and inflator).
Saw a small snake shortly after.
3 PM

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

Sunday Nov 24, 2019 #

Event: Bandaged Bear Boost - Pymble
 
10 AM

Teering 31:06 intensity: (19 @1) + (7 @2) + (1:57 @3) + (24:43 @4) + (4:00 @5) 4.66 km (6:41 / km) +53m 6:19 / km
ahr:146 max:162

Pymble Ladies College (in Sydney for work ahead of company AGM tomorrow). Decent effort but a few dumb errors. Turned down the wrong path 3-4 (lost 25 secs) and did it again at practically the same spot 11-12 (20 secs). The route choice 3-4 wasn't the best in any case - dropped too much height going around.

Saturday Nov 23, 2019 #

7 AM

Cycling 2:08:23 intensity: (6:20 @0) + (37:40 @1) + (57:18 @2) + (18:35 @3) + (8:16 @4) + (14 @5) 56.7 km (2:16 / km) +574m 2:09 / km
ahr:113 max:158

Solo, not many other riders out - saw only one other cyclist training.

Friday Nov 22, 2019 #

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

Thursday Nov 21, 2019 #

Core Stability 10:00 [3]

Some of this in the pool

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

Wednesday Nov 20, 2019 #

Event: ACT Runners Shop Twilight Series #5 & Map Mates #3: Mt Taylor
 

Core Stability 10:00 [1]

Hip.
4 PM

Teering 23:11 intensity: (3 @1) + (31 @2) + (2:21 @3) + (18:13 @4) + (2:03 @5) 3.66 km (6:20 / km) +63m 5:50 / km
ahr:146 max:162

Mt Taylor. Orange 2. Hot.
Took the safe line left to 2 (-20s). Missed 10 to the left (-10s). Should have gone left around the thicket for 12 (-5s).
1 J* Allis*n RR A 22:02
2 E*in R*thery RR A 23:11
3 Cath Ch*lmers RR A 24:50
3 Kathie D*nt RR A 24:50
5 Mark C*lwell RR A 29:32
6 Bodie T*rrill BS A 29:50
7 Andrew H*bson BS A 30:06
8 David J*nkins BS A 30:25

Tuesday Nov 19, 2019 #

9 AM

Cycling 1:03:39 intensity: (7 @0) + (9:51 @1) + (19:48 @2) + (29:25 @3) + (4:28 @4) 29.67 km (2:09 / km) +249m 2:04 / km
ahr:123 max:145

Windy, but better temperature than yesterday (25 "feels like 16").

Monday Nov 18, 2019 #

Core Stability 50:00 [3]

Single Leg press 82.5x25, 90x25, 97.5x25, 105x20, 112.5x15, 120x12, 127.5x10, 135x2

Sunday Nov 17, 2019 #

Event: ACT MTBO Series #3: Uriarra Forest
 
10 AM

MTB Orienteering race 2:36:05 intensity: (11 @0) + (4:53 @1) + (29:45 @2) + (49:06 @3) + (1:10:34 @4) + (1:36 @5) *** 31.98 km (4:53 / km) +969m 4:14 / km
ahr:135 max:178 spiked:13/14c

Uriarra Forest. Tough long distance with some good views.
Probably didn't get the best route to 3 (Edit - was OK) or 5 (lost 3 minutes - less climb, better tracks, same distance??). Crashed right at the start of the difficult downhill to 7 (-30s). R hamstring cramped and I had to get off and walk the vicious hill to 11 (-3 minutes).
1 Fedor 2:14:34, 2 Marina 2:22:44, 3 ER, 4 Slatts 2:48, 5 Cheffs 2:55:07, 6 F van de loo 3:06:43 7 Rob P 3:08:49

Saturday Nov 16, 2019 #

6 AM

Cycling 2:21:12 intensity: (2:09 @0) + (32:48 @1) + (1:04:22 @2) + (26:10 @3) + (15:43 @4) 60.72 km (2:20 / km) +636m 2:13 / km
ahr:118 max:154

OK on the way out but really started to struggle on the way back.

Friday Nov 15, 2019 #

Core Stability 30:00 [3]

Still sore - hip exercises as well as usual lower leg.

Thursday Nov 14, 2019 #

9 AM

Cycling 1:05:14 intensity: (5 @0) + (34:15 @1) + (26:34 @2) + (4:13 @3) + (7 @4) 28.7 km (2:16 / km) +215m 2:11 / km
ahr:109 max:139

Really sore from Monday/yesterday and robbed of all power. This was a stuggle start to finish. A 5 week break from running is not a good idea.

Wednesday Nov 13, 2019 #

Event: ACT Runners Shop Twilight Series #4 & Map Mates #2: Campbell Park
 
5 PM

Teering race 38:33 intensity: (33 @2) + (52 @3) + (22:04 @4) + (15:04 @5) 5.94 km (6:29 / km) +133m 5:50 / km
ahr:151 max:169 shoes: Inov8 XTalon 212

Campbell Park. Breathing not working well and hip a bit sore. Quite bad DOMS in the glutes from Monday. Chugged around without too many wayward deviations.

Monday Nov 11, 2019 #

Core Stability 48:00 [1]

Single Leg press 75kgx36 times , 82.5x33, 90x25, 97.5x22, 105x18, 112.5x15, 120x12, 127.5x8.

Sunday Nov 10, 2019 #

Event: NSW Sprint Championships
 
7 AM

Cycling 3:04:04 intensity: (4:03 @0) + (12:28 @1) + (23:38 @2) + (46:52 @3) + (1:28:29 @4) + (8:34 @5) 85.27 km (2:10 / km) +960m 2:03 / km
ahr:134 max:175

Pedal Power. Windy. Washing Machine Hill - Norton Road - Sutton - Mulligans Flat. Cracked on the last hill on Norton Road, Tim too strong.

Thursday Nov 7, 2019 #

Core Stability 12:00 [1]

Tuesday Nov 5, 2019 #

Core Stability 10:00 [3]

Hip

Sunday Nov 3, 2019 #

7 AM

Cycling 2:42:38 intensity: (1:42:38 @3) + (1:00:00 @4) 83.97 km (1:56 / km) +727m 1:51 / km

Pedal Power. Shingle Hill - Nanima road. Group of 9 but lots of splits. One magpie attack on the Barton Highway. I broke my gear cable at the Hall turn off, so stuck in smallest cog from there. Great coffee at Hall.

Saturday Nov 2, 2019 #

3 PM

Walk 23:52 intensity: (11:13 @1) + (7:17 @2) + (5:18 @3) + (4 @4) 2.67 km (8:57 / km) +55m 8:07 / km
ahr:110 max:138 shoes: Mizuno Wave Rider 20

5 PM

MTB Orienteering 25:54 intensity: (10:00 @1) + (11:05 @2) + (4:47 @3) + (2 @4) 6.0 km (4:19 / km) +54m 4:08 / km
ahr:107 max:139

6 PM

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

Friday Nov 1, 2019 #

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

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