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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 30 days ending Nov 30, 2020:

activity # timemileskm+mload
  Cycling6 12:02:28 211.89(3:25) 341.01(2:07) 3028260.4
  MTB8 6:16:47 56.49(6:40) 90.91(4:09) 1149102.0
  MTB Orienteering4 2:56:05 21.98(8:01) 35.37(4:59) 5598 /11c72%66.0
  Running5 2:53:20 17.86(9:42) 28.74(6:02) 14168.1
  Teering4 2:44:53 13.76(11:59) 22.15(7:27) 55520 /23c86%78.5
  Walk1 45:00 1.24(36:13) 2.0(22:30) 2013.5
  Swimming4 44:00 0.87(50:35) 1.4(31:26)17.6
  Total30 28:22:33 324.09(5:15) 521.58(3:16) 545228 /34c82%606.2
  [1-5]30 28:00:24
averages - weight:74kg

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Sunday Nov 29, 2020 #

7 AM

Running 39:08 intensity: (1:17 @1) + (12:30 @2) + (24:14 @3) + (1:07 @4) 6.6 km (5:56 / km) +13m 5:52 / km
ahr:127 max:139 shoes: Mizuno Wave Rider 21

Bit of an obstacle course with all the downed branches from last nights storm.
L calf seized up 400m from finish - walked back.

Swimming 9:00 [3] 0.3 km (30:00 / km)
shoes: Mizuno Wave Rider 21

Includes water running trying to loosen L calf.

Saturday Nov 28, 2020 #

Swimming 15:00 [3] 0.5 km (30:00 / km)

Just before a big thunderstorm. 350m freestyle.

Friday Nov 27, 2020 #

6 AM

Running 39:40 intensity: (6:38 @1) + (22:04 @2) + (10:27 @3) + (31 @4) 6.33 km (6:16 / km) +13m 6:12 / km
ahr:118 max:139 shoes: Mizuno Wave Rider 21

Rubbish. Took about 3km to warm up.

Wednesday Nov 25, 2020 #

Event: ACT Runners Shop Twilight Series #6: Stromlo Forest Park
 

Swimming 15:00 [3] 0.5 km (30:00 / km)

10 AM

Running 37:18 intensity: (9 @0) + (1:17 @1) + (9:20 @2) + (16:36 @3) + (9:56 @4) 6.45 km (5:47 / km) +5m 5:46 / km
ahr:129 max:144 shoes: Mizuno Wave Rider 21

West Wyalong.

Monday Nov 23, 2020 #

4 PM

Running 24:37 intensity: (8 @0) + (34 @1) + (5:36 @2) + (11:27 @3) + (6:52 @4) 4.63 km (5:19 / km) +14m 5:15 / km
ahr:130 max:147 shoes: Mizuno Wave Rider 21

West Wyalong

Sunday Nov 22, 2020 #

6 AM

MTB 1:05:40 intensity: (16:02 @0) + (34:53 @1) + (6:35 @2) + (8:05 @3) + (5 @4) 5.0 km (13:08 / km) +117m 11:45 / km
ahr:94 max:138 shoes: Bike: Scott Spark

Kowen. Putting out controls.

Saturday Nov 21, 2020 #

Event: ACT MTBO Championships
 
10 AM

MTB Orienteering 26:36 intensity: (1:12 @0) + (30 @1) + (3:10 @2) + (3:43 @3) + (10:45 @4) + (7:16 @5) 3.55 km (7:30 / km) +50m 7:00 / km
ahr:145 max:180

Kowen East, Aoife's sprint

MTB Orienteering race (ACT Champs) 23:17 intensity: (8 @0) + (42 @1) + (4:30 @2) + (13:01 @3) + (4:56 @4) *** 5.4 km (4:19 / km) +59m 4:05 / km
ahr:130 max:152 spiked:8/11c shoes: Bike: Scott Spark

Kowen East, Sprint. Good, steady ride to win. just a bit of hesitation/confusion on the way to 3 and missed 4 by a good amount. Caught and passed Geoff T (3rd place) by 1 minute at 10.
2 PM

MTB Orienteering race (ACT Champs) 1:08:30 intensity: (1:31 @1) + (8:54 @2) + (34:53 @3) + (22:40 @4) + (32 @5) 14.95 km (4:35 / km) +218m 4:16 / km
ahr:133 max:165 shoes: Bike: Scott Spark

Sparrow Hill, Middle. Wasted a lot of opportunities to win this one. Near 10 I had caught and passed the eventual winner by 2 minutes but blew it from there (partly because I lucked out on the route choice to the misplaced control - had to go 100m further and was then mis-inclined to turn around: which I still should have).
5 PM

MTB Orienteering 36:22 intensity: (20:33 @1) + (12:34 @2) + (3:13 @3) + (2 @4) 5.75 km (6:19 / km) +75m 5:56 / km
ahr:101 max:137 shoes: Bike: Scott Spark

Sparrow Hill, collecting controls

Friday Nov 20, 2020 #

9 AM

MTB Orienteering 21:20 intensity: (10:00 @1) + (6:46 @2) + (4:07 @3) + (27 @4) 5.72 km (3:44 / km) +157m 3:17 / km
ahr:98 max:140 shoes: Bike: Scott Spark

Putting stands out

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

Thursday Nov 19, 2020 #

3 PM

MTB 41:27 intensity: (14:26 @1) + (16:58 @2) + (6:56 @3) + (3:07 @4) 17.54 km (2:22 / km) +81m 2:19 / km
ahr:115 max:154 shoes: Bike: Scott Spark

To ute pick up in Fyshwick

Wednesday Nov 18, 2020 #

2 PM

MTB 28:46 intensity: (27 @0) + (20:44 @1) + (5:28 @2) + (1:16 @3) + (51 @4) 7.84 km (3:40 / km) +71m 3:31 / km
ahr:103 max:142 shoes: Bike: Scott Spark

Rotating sealant
5 PM

Teering race 49:55 intensity: (1:02 @1) + (5:14 @2) + (17:10 @3) + (24:01 @4) + (2:28 @5) **** 5.71 km (8:45 / km) +227m 7:18 / km
ahr:137 max:166 shoes: Inov8 XTalon 212 green

Mt Majura West. Poor run.

Tuesday Nov 17, 2020 #

10 AM

MTB 33:05 intensity: (2 @0) + (19:01 @1) + (10:02 @2) + (2:03 @3) + (1:28 @4) + (29 @5) 11.14 km (2:58 / km) +102m 2:50 / km
ahr:108 max:168 shoes: Bike: Scott Spark

Test ride after pumping up flat rear tyre

Sunday Nov 15, 2020 #

Walk 45:00 [2] 2.0 km (22:30 / km) +20m 21:26 / km
shoes: Nike Zoom Span 2

Soccer with Aoife.
Some bad news on the bike front. At about 55km on the ride this am, the chain came off and knotted itself in 2 knots. Undid them eventually, but after that the gears were slipping. So took it to the bike shop later and the first thing he did was pull a three cornered jack out of the rear tyre and it went flat. Note I had fixed a rear flat yesterday. After a look over he said that he recommended I not ride the bike again until he could service it as the gear cable was split. Also needed a new chain and brake pads. First booking available - December 3rd.
7 AM

Cycling 3:31:26 intensity: (3:12 @0) + (21:42 @1) + (52:59 @2) + (1:11:30 @3) + (1:00:02 @4) + (2:01 @5) 100.5 km (2:06 / km) +1005m 2:00 / km
ahr:127 max:177

Pedal Power. Dickson, Pialligo, Sutton Rd, Norton Rd to Shingle Hill, Sutton, Mulligans Flat, GDE.
No 100+ rides since December 18, now 2 in a week!

Friday Nov 13, 2020 #

4 PM

Cycling 43:12 intensity: (8 @0) + (4:20 @1) + (7:24 @2) + (10:39 @3) + (20:30 @4) + (11 @5) 22.99 km (1:53 / km) +185m 1:48 / km
ahr:130 max:149

Felt like a tailwind pretty much the whole way

Wednesday Nov 11, 2020 #

Event: ACT Runners Shop Twilight Series #4: The Pinnacle
 
6 PM

Teering race 47:59 intensity: (10 @0) + (14 @1) + (27 @2) + (8:23 @3) + (36:46 @4) + (1:59 @5) **** 6.39 km (7:30 / km) +141m 6:46 / km
ahr:141 max:158 spiked:20/23c shoes: Inov8 XTalon 212 green

The Pinnacle. Okm 5.6. Fun in the long grass. Didn't see 20 until I was a bit past it (-1 min). Wrong route choice on the long leg (-1 min), like last week.

Tuesday Nov 10, 2020 #

9 AM

Cycling 3:50:54 intensity: (50:07 @1) + (2:16:36 @2) + (36:30 @3) + (7:29 @4) + (12 @5) 100.4 km (2:18 / km) +884m 2:12 / km
ahr:116 max:160

Didn't quite make Captains Flat, but achieved the secondary goal of three figures
3 PM

MTB 11:27 intensity: (6:59 @1) + (4:28 @2) 1.3 km (8:50 / km) +2m 8:46 / km
ahr:103 max:121

Kowen
4 PM

MTB 16:20 intensity: (9:43 @1) + (4:21 @2) + (2:16 @3) 1.6 km (10:12 / km) +16m 9:43 / km
ahr:108 max:133

Kowen

Sunday Nov 8, 2020 #

9 AM

Teering race 21:09 intensity: (6 @0) + (26 @1) + (3 @2) + (4:17 @3) + (14:44 @4) + (1:33 @5) 3.82 km (5:32 / km) +15m 5:26 / km
ahr:143 max:169 weight:74kg shoes: Mizuno Wave Rider 21

St Judes, Weston Creek. Okm 2.9. Lost 15 secs looking for the start triangle, then flipped the map over.
10 AM

MTB 2:23:47 intensity: (3 @0) + (27:33 @1) + (1:21:42 @2) + (30:51 @3) + (3:20 @4) + (18 @5) 35.22 km (4:05 / km) +671m 3:44 / km
ahr:117 max:168 shoes: Bike: Scott Spark

Home from Sprint via Mt Stromlo. First ride on the new frame ($1800), botto bracket $80, Pro Headset upper $60, Cane Creek Headset lower $80.

Saturday Nov 7, 2020 #

9 AM

MTB 36:15 intensity: (17:20 @1) + (17:30 @2) + (1:25 @3) 11.28 km (3:13 / km) +89m 3:06 / km
ahr:108 max:135 shoes: Bike: Norco

Friday Nov 6, 2020 #

9 AM

Cycling 1:46:45 intensity: (22 @0) + (8:02 @1) + (25:28 @2) + (51:33 @3) + (19:36 @4) + (1:44 @5) 53.28 km (2:00 / km) +486m 1:55 / km
ahr:127 max:166

Sutton. perfect weather, no magpies. Max of 69.4 worth mentioning on the Barton hiway, behind a nervous horse.

Thursday Nov 5, 2020 #

3 PM

Running 32:37 intensity: (1:11 @2) + (11:47 @3) + (9:09 @4) + (10:30 @5) 4.74 km (6:53 / km) +96m 6:15 / km
ahr:144 max:166 shoes: ASICS Kayano 23

Aranda Hill, in the rain. Had to post a letter.

Wednesday Nov 4, 2020 #

Event: ACT Runners Shop Twilight Series #3: Mt Ainslie North
 
5 PM

Teering race 45:50 intensity: (32 @1) + (4:43 @2) + (4:12 @3) + (30:55 @4) + (5:28 @5) 6.23 km (7:21 / km) +172m 6:28 / km
ahr:142 max:169 shoes: Inov8 XTalon 212

Mt Ainslie North, Mod 1. Same as two weeks ago, blew a decent run on the last control (1 min). Well, when I say decent, lost 2 mins to Cath on the long leg, 1:30 on route choice and 30s being distracted by the crowds milling around too high.

Tuesday Nov 3, 2020 #

10 AM

Cycling 1:07:18 intensity: (2:39 @1) + (17:00 @2) + (33:15 @3) + (14:24 @4) 33.93 km (1:59 / km) +248m 1:55 / km
ahr:129 max:151

Nice conditions. Good to have the ducks 'n bees sorted.

Sunday Nov 1, 2020 #

10 AM

Cycling 1:02:53 intensity: (3:19 @1) + (7:09 @2) + (34:26 @3) + (17:58 @4) + (1 @5) 29.91 km (2:06 / km) +220m 2:02 / km
ahr:131 max:155

Very Windy

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