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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 31 days ending Mar 31, 2017:

activity # timemileskm+mload
  Cycling8 8:45:53 152.72(3:27) 245.78(2:08) 2544177.1
  Core Stability11 6:50:0085.0
  MTB7 5:23:49 49.59(6:32) 79.81(4:03) 101495.5
  Water Running4 1:10:00 0.93(1:15:06) 1.5(46:40)19.0
  Walk2 1:10:00 4.35(16:06) 7.0(10:00) 30025.0
  Teering3 56:25 6.64(8:30) 10.68(5:17) 9832 /36c88%28.6
  Swimming4 54:30 1.24(43:51) 2.0(27:15)21.8
  Running3 25:20 2.78(9:07) 4.47(5:40) 267.6
  Total30 25:35:57 218.25 351.24 398332 /36c88%459.6
  [1-5]30 25:24:46
averages - weight:72.7kg

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Thursday Mar 30, 2017 #

10 AM

Cycling 44:01 intensity: (6 @1) + (13:15 @2) + (19:04 @3) + (11:36 @4) 23.2 km (1:54 / km) +218m 1:49 / km
ahr:129 max:150

Test to see if hammie was still OK on the bike. Not too bad, better than walking where it's still restrictive and tight.

Core Stability (Pilates) 25:00 [1]

Light session, trying not to tighten hammie.

Tuesday Mar 28, 2017 #

MTB 10:00 [2] 4.0 km (2:30 / km) +20m 2:26 / km

School run.
SCOTT Spark 730/930 series. $3,599.
boasts a super light HMF Carbon Fiber mainframe with an Alloy swingarm. Equipped with a custom FOX Nude shock, and our Patented TwinLoc technology, in combination with Traction Control, allowing for three travel/geometry settings to always optimize your ride. It's the perfect partner for marathons, stage races, and all day fun. Available in 29" and 27.5" wheel sizes.

Frame : Spark Carbon / IMP technology / HMF / BB92 / Alloy swingarm with 160PM U-Mono Link / Tapered Headtube IDS SL DM dropouts for 142 × 12mm BB height adj.
Fork : FOX 32 Float Performance Air FIT4 3-Modes 15mm QR axle / tapered steerer Lockout / reb. Adj.
Rear Shock : FOX Nude / SCOTT custom w. travel / geo adj DPS 3 modes: Lockout - Traction Control - Descend / reb. Adj.
Front Derailleur : Shimano Deore FD-M618-E / DM
Rear Derailleur : Shimano XT RD-M781 SGS / DM Shadow Type / 20 Speed
Shifters : Shimano SLX SL-M670-I Rapidfire plus / 2 way release Ispec clamp
Crankset : Shimano SLX FC-M677 Hollowtech 2 36A x22 T
Brakes : Shimano SLX BR-M675 Disc 180/F and 160/Rmm SM-RT54 CL Rotor
Brake Levers : Shimano SLX BL-M675-B Disc
Wheelset / Rims : Syncros X-21 / Eyelets / 32H
Hubs : Shimano HB-M618 / 15mm Front, Shimano FH-M618 Disc CL 142 × 12mm / RWS axle Rear
Spokes : DT Swiss Champion Black 1.8mm
Cassette : Shimano CS-HG31-8l 11-32 T
Handlebar : Syncros FL1.5 Tbar Alloy 7050 D.B. / T shape Flat / 9° / 720mm
Handlebar Stem : Syncros FL1.5 -6° 7050 Alloy / 31.8mm / 1 1/8"
Headset : Syncros Pro / Tapered 1.5" - 1 1/8" semi integ. OD 50/61mm / ID 44/55mm
Grips : Syncros Pro lock-on grips
Tyres : Schwalbe Rocket Ron / 2.25 67EPI Kevlar Bead / Dual compound Performance Series
Saddle : Syncros XR2.0 / CROM rails
Seat Post : Syncros FL2.0 / 31.6mm
Bottom Bracket : Shimano BB-MT500-PA / shell 41x89.5mm
Chain : KMC X10

Water Running 10:00 [2] 0.2 km (50:00 / km)
(injured)

Hammie hurt a bit, so switched to swimming

Swimming 12:30 [3] 0.5 km (25:00 / km)

Crawl, with floaty to stop legs moving.

Sunday Mar 26, 2017 #

Event: 2017 ACT Middle Championships; NOL
 

Walk (ACT Champs) 40:00 [3] 3.0 km (13:20 / km) +150m 10:40 / km
shoes: Asics GT 2000

Isaacs Ridge. Walk from assembly to start, pick up map and walk to finish via 1, 11, 12, 13 and 14 (i.e. fairly straight). Hamstring in no condition to run.

Core Stability 15:00 [3]

Just glutes. Keeping hamstring loose as possible.

Course 5 - Splits

Saturday Mar 25, 2017 #

Event: 2017 ACT Sprint Distance Champs; National League #3; Aust University Champi
 
2 PM

Teering race (ACT Champs) 11:35 intensity: (17 @0) + (5 @1) + (16 @2) + (6:00 @3) + (3:35 @4) + (1:22 @5) **** 1.85 km (6:15 / km) +26m 5:50 / km
ahr:136 max:169 spiked:13/14c (injured) shoes: Asics GT 2000

Canberra Girls Grammar, Sprint M60 - good technical campus course. Hammie sore from start, couldn't run fast. Also took the wrong descriptions, so lost time at no. 1 when I didn't recognise the code number (-15secs). Lost 30 secs at #5 double checking the wrong level. Still restricted by hammie, but slowly sped up and breached 4 min ks for the first time to 9, getting to 3:30 pace downhill to 11. Was wishing I could have gone turbo to 12, but couldn't. Hammie really kicked up the pain on the oval and finished by hopping. Lost by 11 seconds to import Philip Eels and was also slower than Paula and Ewen on the same course.

Running warm up/down 3:00 [2] 0.4 km (7:30 / km)
weight:72.8kg (injured) shoes: Asics GT 2000

Perfunctory warm up, cut short when the R hamstring twinged in the first modest, slow stride. Got voltaren gel on it before the race, but to no great effect.

Final Course 7 - Splits

Friday Mar 24, 2017 #

8 AM

MTB 16:52 intensity: (2:11 @0) + (5:41 @1) + (3:47 @2) + (3:04 @3) + (1:51 @4) + (18 @5) 4.07 km (4:09 / km) +27m 4:01 / km
ahr:108 max:188

2 PM

Cycling 14:30 intensity: (22 @0) + (3:39 @1) + (2:30 @2) + (6:28 @3) + (1:31 @4) 4.68 km (3:06 / km) +22m 3:01 / km
ahr:119 max:143

Thursday Mar 23, 2017 #

Note
(rest day)

Decided to take a break from the exercises or any training. Call this a taper. Meanwhile, 70 lucky people are riding across Australia, including sometime Orienteer Seb Dunne, currently 3rd. (https://indianpacificwheelrace.maprogress.com/?emb...#)
Actually make that 69, 1 person rode 1000km, had an allergic reaction and returned to Perth to recover and START AGAIN!!!
(http://www.bicyclingaustralia.com.au/news/starting...)
C • Wow! 12

Tuesday Mar 21, 2017 #

Core Stability (Pilates) 45:00 [1]

Hammie still bad, not limping noticeably though.
2 PM

Running 11:20 intensity: (1:08 @1) + (8:57 @2) + (1:15 @3) 2.07 km (5:29 / km) +16m 5:16 / km
ahr:117 max:132 (injured) shoes: Hoka Bondi 4

This is getting desperate. How quickly things turn. From a fairly innocuous pain in the hammie, first time I've had an injury in that muscle from memory, localised to a small patch behind the knee, this is now the full monty - the pain is all through the hammie. Maybe too many exercises? Only 3 weeks to go before Oceania, things are looking grim.
Still, my record is pretty good from a base of zero to insignificant training to being able to race at the weekend, so we'll see how the ACT champs goes.
C • :( 1

Monday Mar 20, 2017 #

Swimming 14:00 [3] 0.5 km (28:00 / km)

Includes a crawl 50 in 52 and a 100 in 2 minutes. Amazing that Aoife can do the same time in breaststroke.

Water Running 20:00 [1] 0.4 km (50:00 / km)

1 PM

MTB 1:00:19 intensity: (24 @0) + (8:39 @1) + (22:02 @2) + (15:47 @3) + (12:29 @4) + (58 @5) 16.63 km (3:38 / km) +280m 3:21 / km
ahr:124 max:162

Goorooyaroo, following the Centenary Trail.

Sunday Mar 19, 2017 #

Core Stability 1:00:00 [1]

Physio exercises.

Saturday Mar 18, 2017 #

Walk 30:00 [2] 4.0 km (7:30 / km) +150m 6:19 / km
(injured) shoes: Asics GT 2000

Mt Painter for the Skyfire. Should have worn a puffer jacket like the natives did. Hammie not functioning from start. However it was OK coming downhill.
7 AM

Cycling 1:59:54 intensity: (4 @0) + (45:37 @1) + (58:27 @2) + (13:44 @3) + (2:02 @4) 53.29 km (2:15 / km) +749m 2:06 / km
ahr:112 max:151

To-From Lake George. Heartrate is amazingly different to Thursday. Did get tired on the Federal Highway Service Road.

Friday Mar 17, 2017 #

Core Stability (Pilates) 50:00 [1]

Hamstring is as bad as ever. Running isn't an option, sore walking.

Swimming 14:00 [3] 0.5 km (28:00 / km)

Water Running 20:00 [1] 0.4 km (50:00 / km)

Between laps.

Thursday Mar 16, 2017 #

11 AM

Cycling 58:59 intensity: (44 @0) + (3:47 @1) + (9:23 @2) + (14:13 @3) + (30:49 @4) + (3 @5) 31.87 km (1:51 / km) +266m 1:47 / km
ahr:132 max:162

Decent speed for a solo ride - good surfaces, not a pothole in sight.

Wednesday Mar 15, 2017 #

Core Stability 30:00 [1]

Rehab exercises.

Tuesday Mar 14, 2017 #

Core Stability 1:15:00 [1]

New physio exercises and pilates.

Monday Mar 13, 2017 #

4 PM

MTB 1:01:04 intensity: (16:32 @1) + (28:53 @2) + (13:58 @3) + (1:41 @4) 16.0 km (3:49 / km) +192m 3:36 / km
ahr:116 max:153

Bruce Ridge. Third leg of the hire bike trial. Tracks good, trickier than Sparrows, but not as technical as Majura Pines. Took some air out of the tires and that felt better. Thought the cranks were short, but they measure as 180cm - must be just the better clearance of the 29er clearing the nasty rocks.

Good circuit - Just in Time. Whoopee, Rake Hoe, Log Run, Happy Wanderer, Heidy Ho, Super D, Burin, Belco switchbacks, Heath Run:
but needed to take Terra Firma (or davisia/Just in Time) instead of Box Gum Margin at the end.

Sunday Mar 12, 2017 #

9 AM

MTB 1:46:20 intensity: (26 @0) + (34:13 @1) + (1:02:12 @2) + (9:00 @3) + (18 @4) + (11 @5) 24.97 km (4:16 / km) +271m 4:02 / km
ahr:112 max:163

Sparrow Hill. Much more my type of single track, widr turns, straighter straights, not technical, only a few unclips, no stacks. Tempted to do the whole Long Loop (40km) as it was a perfect day for it - dry 16 degrees.
4 PM

MTB 19:40 intensity: (4:52 @0) + (11:26 @1) + (2:17 @2) + (56 @3) + (9 @4) 4.42 km (4:27 / km) +24m 4:20 / km
ahr:91 max:140

Saturday Mar 11, 2017 #

3 PM

MTB 49:34 intensity: (1 @0) + (18:11 @1) + (21:59 @2) + (6:39 @3) + (2:40 @4) + (4 @5) 9.73 km (5:06 / km) +200m 4:37 / km
ahr:114 max:156

Majura Pines. One stack, minor skin off arm, R knee. Hired a 29er, Specialised Camber (L), 14kg.

Friday Mar 10, 2017 #

6 AM

Cycling 1:47:26 intensity: (24 @0) + (7:23 @1) + (33:34 @2) + (37:44 @3) + (26:35 @4) + (1:46 @5) 50.13 km (2:09 / km) +376m 2:04 / km
ahr:128 max:177

As usual, and thankfully, the new injury doesn't hurt at all while riding.

Thursday Mar 9, 2017 #

Core Stability (Pilates) 40:00 [1]
weight:73kg

Wednesday Mar 8, 2017 #

Event: ACT Twilight #16 Commonwealth Park
 
5 PM

Teering race (Twilight Series) 21:51 intensity: (7 @1) + (25 @2) + (1:19 @3) + (19:02 @4) + (58 @5) 4.14 km (5:16 / km) +49m 4:59 / km
ahr:145 max:163 (injured) shoes: Asics GT 2000

Commonwealth Park. Aware of R hammie starting, and it tightened up significantly at 3.5km.

Orange 1 - Splits

Tuesday Mar 7, 2017 #

9 AM

Cycling 1:49:50 intensity: (1:04 @0) + (9:44 @1) + (56:46 @2) + (41:16 @3) + (50 @4) + (10 @5) 50.55 km (2:10 / km) +694m 2:02 / km
ahr:121 max:174

Old Federal Highway - well maintained, one of the handful of cars I saw was a verge weedsprayer.

Monday Mar 6, 2017 #

Cycling warm up/down 9:53 [3] 5.0 km (1:59 / km)

Gym warm up

Core Stability (Pilates) 45:00 [1]

Swimming 14:00 [3] 0.5 km (28:00 / km)

inc 3x100m crawl, best 1:03.

Water Running 20:00 [3] 0.5 km (40:00 / km)

Sunday Mar 5, 2017 #

8 AM

Cycling 1:01:20 intensity: (22 @0) + (30:20 @1) + (27:41 @2) + (2:57 @3) 27.05 km (2:16 / km) +219m 2:11 / km
ahr:108 max:131

Nice bike path! This one beside the new Majura Road.

Saturday Mar 4, 2017 #

Core Stability 15:00 [1]

Leg freeing up a bit.

Friday Mar 3, 2017 #

Note
(injured) (rest day)

Day trip to Sydney. R leg completely seized - Hip flexor, glut, hammie, knee and calf all sore, limping all day.
Doesn't augur very well for Easter if 1 race can do this. However I should take into account that last week was the most cycling I've done since Nov 13 - 3.5 years.

Thursday Mar 2, 2017 #

Core Stability 10:00 [1]
(injured)

At physio - another f$#@@$%^&**( injury - "neural hamstring strain". Hopefully should clear up in a few days.

Wednesday Mar 1, 2017 #

Event: ACT Twilight #15, Waramanga
 
5 PM

Teering race 22:59 intensity: (10 @1) + (57 @2) + (1:33 @3) + (13:16 @4) + (7:03 @5) *** 4.68 km (4:54 / km) +23m 4:47 / km
ahr:149 max:175 spiked:19/22c weight:72.3kg shoes: Asics GT 2000

Waramanga Campuses, ACT. Long sprint. Missed a couple of the better route choices. Pity they are still using the opaque course overprint instead of transparent. Where the lines and circles cross impassable fences that makes it very difficult to see if there was an opening underneath.

Running OK but after 3km something stiffened up behind the right knee and was sore after. Limping, so put voltaren gel and ice on later. Hopefully not a new injury.

Running warm up/down 11:00 [2] 2.0 km (5:30 / km) +10m 5:22 / km
shoes: Asics GT 2000

Warm up, couldn't run after finishing.

Orange 1 - Splits

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