Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 31 days ending Oct 31, 2007:

activity	#	time	miles		km		+m				load
Cycling	12	20:09:04	361.82	(3:20)	582.3	(2:05)	1599				480.8
MTB Orienteering	2	2:04:31	21.13	(5:54)	34.0	(3:40)	645	22 /	25c	88%	65.6
Teering	3	1:33:50	6.72	(13:58)	10.81	(8:41)	407	50 /	55c	90%	58.9
Running	1	25:00	1.86	(13:25)	3.0	(8:20)					7.5
Total	16	24:12:25	391.53	(3:43)	630.11	(2:18)	2651	72 /	80c	90%	612.8

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Tuesday Oct 30, 2007 #

Cycling (Floreat) 1:27:00 [3] 45.0 km (1:56 / km) +366m 1:51 / km
ahr:133 max:159

Large bunch sprint today, got a reasonable wheel (Frans) but the young guy was too quick - 3rd. End of a long winning streak at UWA sprint. First recorded loss since May 2006 - there were a couple of non-commented rides later in 2006, but I've won every contested sprint I've been in this year up till now. Did Chase group and got dropped on hills earlier.

C • why? 5

Sunday Oct 28, 2007 #

Cycling 3:06:00 [3] 77.0 km (2:25 / km) +883m 2:17 / km
ahr:130 max:149

Breathed in more than my fair share of fresh air from strong headwind all the way. To Langford Park so that Cath could do her 4th MTB ride of the year.

Saturday Oct 27, 2007 #

Cycling (Riders Choice) 1:46:00 [3] 50.0 km (2:07 / km)

One for Blair - at 6.30am it was 10 degrees at Swanbourne; but -1 with the Wind Chill factor! And it felt like it, particularly after the hailstorm at Claremont that had us diving for cover. Rottnest was worse: 10 at 8.30am but with Wind Chill -5.

Thursday Oct 25, 2007 #

Cycling (Red Rock) 1:27:04 [4] 51.3 km (1:42 / km) +300m 1:39 / km
ahr:143 max:163

Fast group today, never in any real trouble, on the 2nd fastest training ride of the year. Didn't feel sprained wrist till the Mt. Henry-Narrows bike path: a big improvement.

Tuesday Oct 23, 2007 #

Cycling (Floreat) 1:30:00 [3] 46.0 km (1:57 / km)

Ok on hills. UWA sprint - Andrew and Franz came past after I had sat up, so I'm claiming it. I'm now able to find a comfortable spot for my hand on the handlebars, most of the time.

C • Robbie McEwan 3

Sunday Oct 21, 2007 #

Cycling (Hills ride) 3:02:00 [3] 82.0 km (2:13 / km)

Had to leave group behind and go solo after one guy got a flat on Orrong Rd

Saturday Oct 20, 2007 #

MTB Orienteering (Darlington) 1:12:00 [3] *** 18.0 km (4:00 / km) +325m 3:40 / km
spiked:13/16c

Social-O

Thursday Oct 18, 2007 #

Cycling (Red Rock) 1:44:00 [3] 55.0 km (1:53 / km)

Slow group. Bike went a lot better, hand still sore. Got up for the Mts Bay Sprint, first in a long time. Saw physio - now back on NSAIDs

Wednesday Oct 17, 2007 #

Note

I knew my back tyre was soft yesterday, but 30 psi! Hopefully a pump up to 110 psi will make the bike roll easier and not make the bumps harder for my hand to control.

Tuesday Oct 16, 2007 #

Cycling (Floreat) 1:40:00 [3] 50.0 km (2:00 / km)

Hand actually a lot sorer on the road bike. Got up for the UWA sprint, uncontested.

Sunday Oct 14, 2007 #

MTB Orienteering race (WA Champs) 52:31 [5] *** 16.0 km (3:17 / km) +320m 2:59 / km
spiked:9/9c

Greenmount. Good strong, fast ride, no mistakes, no falls, but a lingering disappointment that I didn't take on the Open, only another 10km. My hand and ankle were strapped after last week, but only noticed the hand and only on single track, and it wasn't that bad.
Splits - 1+2+3 - 12.44, 4+5 - 11.31, 6+7+8 - 14.26, 9+F - 13.50

Cycling warm up/down 25:00 [2] 10.0 km (2:30 / km)

Saturday Oct 13, 2007 #

Cycling (Bikeforce) 1:32:00 [3] 51.0 km (1:48 / km)

Hand hurt a fair bit. A big pothole after 2 minutes on Rokeby Road didn't help.

Thursday Oct 11, 2007 #

Note

Got X rays - hand not broken and swelling has gone down. Might be able to change gear on Sunday but must not fall on it.

Saturday Oct 6, 2007 #

Teering race (Oceania) 47:50 [5] *** 5.3 km (9:02 / km) +220m 7:28 / km
spiked:13/15c (injured) shoes: Innov8 Mudclaw 270

Boboyan Divide. Long. Another 2nd place, pretty happy with that and the week in general. Good map and course, if a little easy. Started well and was a minute ahead of eventual winner Geoff Lawford by no 4. Control 5 was a steep downhill leg and I lost my footing and did a somersault over a pile of boulders, smashing my right hand (as well as skin off both shins and elbows). Lost 1.24 to GL here and was a little shocked for a while - couldn't move fingers until about 10 minutes after it happened. Probably didn't make the difference, but I would have been a little closer without the fall. Also did my L ankle to 15 (for which I had the fastest split!) and that swelled up just as much as my hand after. Sprinting to finish had to vault over a pile of branches that a "helper" was lifting around - could have been disastrous but she dropped them at the last second telling me as I was in mid-air that it was "dangerous". http://www.flickr.com/photos/10681132@N05/15231086...

C • DAngerous 3

Friday Oct 5, 2007 #

Teering race (Oceania) 12:17 [5] *** 2.01 km (6:07 / km) +62m 5:18 / km
spiked:19/19c shoes: Brooks Addiction

Radford College. 1st in Oceania Sprint Champs M50. No mistakes and no dead-ends; every route I chose was correct. Only applied turbo power when out of the buildings area - was very careful in the complex maze of the campus. Only the 2nd time I've ever beaten Geoff Lawford (who was 2nd); that was 13 years ago! Poor Cath has a very bad flu and had to stay home; probably my fault as (1) I probably gave it to her and (2) I secured her a late entry for today

C • NIce one 5

Running warm up/down 25:00 [2] 3.0 km (8:20 / km)
shoes: Brooks Addiction

Thursday Oct 4, 2007 #

Cycling 1:00:00 [3] 25.0 km (2:24 / km)

Took it easy. Bit brisk in Canberra today. Coffee in Tilley's - good but the croissant was better. Later had a coffee in the Gods (ANU) - excellent

C • nailed it 7

Wednesday Oct 3, 2007 #

Cycling 1:30:00 [2] 40.0 km (2:15 / km) +50m 2:14 / km

On Bill's superlight Trek 5.9 Madone. Hackett-Cook-City-Hackett. Some on bike paths. Legs felt a bit tired but breathing OK.

Monday Oct 1, 2007 #

Teering race (Oceania) 33:43 [4] ***** 3.5 km (9:38 / km) +125m 8:10 / km
spiked:18/21c shoes: Innov8 Mudclaw 270

Honeysuckle Creek South. Middle. Miraculous recovery. Back, knee held up and I could breath. Lost a minute or so at 7 (found 8 first), 15 and 19. Scraped into second, 5 seconds ahead of Ted Vander Gelder.... but 7 minutes down on the human tornado, Geoff Lawford.

C • Well done 2

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