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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 31 days ending Oct 31, 2017:

activity # timemileskm+mload
  Cycling7 8:29:18 142.45(3:35) 229.25(2:13) 2566178.1
  MTB6 6:16:37 53.63(7:01) 86.31(4:22) 1313116.4
  Core Stability10 5:50:0098.0
  MTB Orienteering5 4:45:08 44.59(6:24) 71.77(3:58) 144937 /42c88%131.0
  Walk3 4:00:14 11.74(20:28) 18.89(12:43) 49751.5
  Running4 1:34:04 9.32(10:05) 15.01(6:16) 4431.2
  Rowing4 45:08 5.15(8:46) 8.29(5:27)16.6
  Teering1 23:53 2.36(10:08) 3.79(6:18) 588 /8c100%14.3
  Total32 32:04:22 269.24 433.3 592645 /50c90%637.1
  [1-5]32 31:56:25
averages - weight:77.4kg

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Tuesday Oct 31, 2017 #

10 AM

Cycling 29:56 intensity: (3:46 @1) + (2:24 @2) + (6:58 @3) + (16:48 @4) 15.0 km (2:00 / km)
ahr:134 max:154

Gym. Not clipped in.

Rowing 10:08 [3] 2.0 km (5:04 / km)

Core Stability (Pilates) 55:00 [1]

Including single leg press. Finished with 12x47kg.

Monday Oct 30, 2017 #

9 AM

Cycling 1:28:06 intensity: (3:36 @1) + (21:20 @2) + (52:56 @3) + (9:54 @4) + (20 @5) 39.33 km (2:14 / km) +421m 2:08 / km
ahr:128 max:159

Sutton - Mulligans Flat loop. Saw an echidna walking on the Federal Highway. Swooped by a magpie on Mulligans Flat Rd.
6 PM

Teering race 23:53 intensity: (9 @0) + (11 @1) + (7 @2) + (3:41 @3) + (5:36 @4) + (14:09 @5) ** 3.79 km (6:18 / km) +58m 5:51 / km
ahr:152 max:176 spiked:8/8c shoes: Hoka Bondi 4

Hackett. Rough, no fluidity in either knee.

Sunday Oct 29, 2017 #

8 AM

MTB 1:28:14 intensity: (9 @0) + (21:39 @1) + (35:20 @2) + (19:17 @3) + (11:34 @4) + (15 @5) 18.53 km (4:46 / km) +374m 4:19 / km
ahr:119 max:160

Majura Pines with Cath from home.

Saturday Oct 28, 2017 #

5 PM

Running 15:27 intensity: (1:34 @1) + (5:51 @2) + (7:50 @3) + (12 @4) 2.01 km (7:42 / km) +44m 6:57 / km
ahr:123 max:140 shoes: Hoka Bondi 4

Tentative attempt at returning to running training. Started to feel pretty good after 300m, but then the R knee started to feel dodgy at 600m, so turned around at 800. Progress.

Friday Oct 27, 2017 #

10 AM

Cycling 56:01 intensity: (12 @0) + (2:55 @1) + (7:08 @2) + (17:17 @3) + (28:11 @4) + (18 @5) 28.2 km (1:59 / km) +310m 1:53 / km
ahr:134 max:159

Federal Hiway. First time over 30kmh solo for over 5 months.

Core Stability 15:00 [3]

Thursday Oct 26, 2017 #

10 AM

Running (Elliptical) 29:11 intensity: (1:17 @1) + (16:44 @2) + (8:26 @3) + (2:44 @4) 5.0 km (5:50 / km)
ahr:124 max:140 shoes: ASICS DS Racer

Core Stability (Pilates) 30:00 [3]

with leg, hamstring press.

Wednesday Oct 25, 2017 #

11 AM

MTB 43:16 intensity: (3:46 @1) + (12:56 @2) + (15:17 @3) + (11:17 @4) 12.06 km (3:35 / km) +166m 3:21 / km
ahr:127 max:152

Newnes Plateau. Firetrails and trailbike trails.

Monday Oct 23, 2017 #

12 PM

MTB 38:22 intensity: (1:04 @0) + (8:58 @1) + (9:32 @2) + (14:53 @3) + (3:55 @4) 9.91 km (3:52 / km) +166m 3:34 / km
ahr:119 max:154

Hill End, waiting for the control collector.

Saturday Oct 21, 2017 #

7 AM

Cycling 1:46:39 intensity: (24 @0) + (46:11 @1) + (50:15 @2) + (8:33 @3) + (1:16 @4) 44.7 km (2:23 / km) +586m 2:14 / km
ahr:111 max:154

In 18km on the old Federal Highway saw 2 cars, 2 kangaroos hopping down the road, 2 cyclists and 2 rabbits.
C • Were they ... 1

Friday Oct 20, 2017 #

1 PM

Walk 1:31:45 intensity: (31 @0) + (1:02:47 @1) + (23:45 @2) + (2:30 @3) + (2:11 @4) + (1 @5) 7.59 km (12:05 / km) +294m 10:07 / km
ahr:102 max:155 shoes: Hoka Bondi 4

Mt Majura. 1 echidna.

Thursday Oct 19, 2017 #

12 PM

Running (Elliptical) 18:26 intensity: (7:17 @1) + (2:02 @2) + (8:44 @3) + (23 @4) 3.0 km (6:09 / km)
ahr:118 max:146 shoes: ASICS Gel Nimbus 19

Core Stability 20:00 [1]

Wednesday Oct 18, 2017 #

10 AM

Core Stability (Pilates) 50:00 [3]

Better session, L knee a lot less sore. full reformer session at 3.5 springs, 40 reps. Single leg, arms etc on 2 springs. 2x200 hundreds. Slidies on 1.5.
Then leg press 3x20 on 37.5kg. Also ham curls, 30kg and flute machine 75kg.
4 PM

Cycling 8:34 intensity: (24 @0) + (6:46 @1) + (1:24 @2) 3.52 km (2:26 / km) +10m 2:24 / km
ahr:99 max:115

Cycling warm up/down 18:18 intensity: (1:10 @0) + (10:53 @1) + (4:32 @2) + (1:43 @3) 7.4 km (2:28 / km) +50m 2:24 / km
ahr:102 max:136

Cycling race 16:11 intensity: (4 @0) + (26 @1) + (12 @2) + (1:31 @3) + (9:48 @4) + (4:10 @5) 9.8 km (1:39 / km) +98m 1:34 / km
ahr:147 max:173

Canberra Cycling Club Criterium, D grade. Dropped with two and a half laps to go. The guy in front of me let a gap open and I burnt myself closing it up. Finished last (11th) and was relegated to E grade! Interesting points - Andrew Simpfendorfer was EOD and finished ahead of me in 6th; the winner, Andrew Cullens, was promoted to C grade and on my warm up lap a volunteer was chasing a large black snake off the course.

Tuesday Oct 17, 2017 #

9 AM

Cycling 1:34:00 intensity: (44 @1) + (28:13 @2) + (1:02:25 @3) + (2:38 @4) 42.3 km (2:13 / km) +553m 2:05 / km
ahr:127 max:145

Monday Oct 16, 2017 #

Core Stability (Pilates) 45:00 [1]

Had to cut it a bit short - left (good) knee too sore.
10 AM

Rowing 15:00 [2] 2.73 km (5:30 / km)

C • New Sport? 3

Sunday Oct 15, 2017 #

10 AM

MTB Orienteering race (ACT Champs) 1:08:45 intensity: (14 @0) + (3:43 @1) + (9:37 @2) + (16:34 @3) + (36:06 @4) + (2:31 @5) *** 18.55 km (3:42 / km) +569m 3:13 / km
ahr:135 max:171 spiked:9/9c

Uriarra Forest from the Italian internment centre. M60, 1st. Very hilly, got one of the routes wrong (1-2) and maybe 3?

Long Course 3 - Splits

Saturday Oct 14, 2017 #

Event: ACT MTBO Middle/Long Distance Championships
 
12 PM

MTB Orienteering race (ACT Champs) 36:23 intensity: (28 @0) + (1:16 @1) + (4:19 @2) + (15:20 @3) + (14:57 @4) + (3 @5) **** 10.06 km (3:37 / km) +145m 3:22 / km
ahr:132 max:155 spiked:14/16c

Bruce Ridge. M60, 1st. Rode cautiously, no mistakes. Worst time losses were the three gates, each 30 seconds, one unnecessary. Also lost 20 seconds getting started uphill from 1 - no power starting from standing on a steep slope.

Middle Course 3 - Splits

Friday Oct 13, 2017 #

11 AM

Running (Elliptical) 31:00 intensity: (4:06 @1) + (16:50 @2) + (7:42 @3) + (2:12 @4) + (10 @5) 5.0 km (6:12 / km)
ahr:120 max:158 shoes: ASICS Gel Nimbus 19

Gym
12 PM

Core Stability (Pilates) 15:00 [3]

Thursday Oct 12, 2017 #

Core Stability 30:00 [3]

Wednesday Oct 11, 2017 #

2 PM

Cycling 1:31:33 intensity: (27 @0) + (10:15 @1) + (46:48 @2) + (31:27 @3) + (2:35 @4) + (1 @5) 39.01 km (2:21 / km) +538m 2:12 / km
ahr:121 max:156

Out to Bungendore Road and return. Swooped by magpie at Macs Reef Rd. Came around the back of the BP servo on gravel to avoid the magpie there.

Tuesday Oct 10, 2017 #

10 AM

Rowing 10:00 [3] 1.82 km (5:30 / km)

Core Stability (Pilates) 45:00 [1]

Inc lighter leg press. Both knees are a bit sore, the good one (Left) is more painful.

Monday Oct 9, 2017 #

2 PM

Walk 58:29 intensity: (50 @0) + (57:03 @1) + (36 @2) 5.3 km (11:02 / km) +103m 10:03 / km
ahr:89 max:114 shoes: ASICS Gel Nimbus 19

Sunday Oct 8, 2017 #

9 AM

MTB Orienteering race (Aus Champs) 1:35:54 intensity: (2:20 @1) + (5:20 @2) + (30:13 @3) + (55:35 @4) + (2:26 @5) 24.0 km (4:00 / km) +452m 3:39 / km
ahr:137 max:162

Wingello, Long, M60, 8th. Legs weren’t responding as well today. Started OK and took good routes to 4 and 5. Got 6 badly wrong though, should have gone back up the hill and right. Lost some of the SCR gears at this stage and also the chain guard came loose and started flapping about into the chain and the wheel.
Good to 8 and half good to 9 - should have continued further on the fire trail. Got 10 wrong. Took the single track and was slow. Duncan flew past me here. Coming into 14 clipped a taped branch and got dumped heavily onto my operated knee. Duncan, Andrew P and Simon all fell on the same branch.

Long Course 3 - Splits

Saturday Oct 7, 2017 #

9 AM

MTB Orienteering race (Aus Champs) 28:39 intensity: (5 @1) + (1:23 @2) + (5:58 @3) + (19:58 @4) + (1:15 @5) *** 7.2 km (3:59 / km) +55m 3:50 / km
ahr:141 max:163 spiked:14/17c weight:77.4kg

Wingello Village, Sprint, M60, 4th. Fitter than I thought I was going to be and the street/trail format suited me (no technical single track). But my nav was off today with three major mistakes at 4, 8 and 11 losing 30, 45 and 30 secs. 4 was riding too hard and losing track of direction; 8 was misreading map and going to 9 first and 11 was not assessing the route choices properly which lead to having to lift the bike over two fences at the oval.

MTB warm up/down 37:43 intensity: (32 @0) + (27:22 @1) + (8:42 @2) + (49 @3) + (18 @4) 6.53 km (5:46 / km) +60m 5:31 / km
ahr:100 max:141

Shadowing Aoife
2 PM

MTB Orienteering race (Aus Champs) 55:27 intensity: (6 @0) + (20 @1) + (23 @2) + (5:49 @3) + (41:30 @4) + (7:19 @5) 11.96 km (4:38 / km) +227m 4:14 / km
ahr:145 max:170

Wingello Quarries, Middle, M60, 3rd. This was a good effort - attacked the course and the high average HR is indicative. Probably could have/ should have won this one but let down by the sore right knee and some poor routes.
Started well but but couldn't get going up the steep hill out of 1 - not enough power in the right leg. The GPS gave me a 48 second pause for that: given the 2:11 margin for the win that is an awful lot.
Climbed well to 4 and took the lead. Got stuck behind an old lady on the single track to 6: GPS gave me a 20 second pause, AP a 30 second mistake and I lost the lead.
Missed a possible better route to 8 (out to the bigger track). Went around the back for 9 which was good, but didn't even look at the steep descent options out of the control: Rob took one and gained a minute on me there.
Lost some more time just on single track riding to 11 (30-45 secs) before a decent effort on the cruel finish leg.

Sprint Course 3 - Splits

Middle Course 3 - Splits

Thursday Oct 5, 2017 #

2 PM

MTB 1:00:00 intensity: (58 @0) + (16:10 @1) + (18:35 @2) + (18:05 @3) + (6:12 @4) 15.22 km (3:56 / km) +293m 3:36 / km
ahr:118 max:154

Majura Pines via bike shop to get a saddlebag. First time in MP that I haven't fallen off.

Wednesday Oct 4, 2017 #

Event: 2017 Australian MTBO Carnival
 
11 AM

Rowing 10:00 [3] 1.74 km (5:45 / km)

Core Stability 45:00 [1]

Tuesday Oct 3, 2017 #

11 AM

MTB 1:49:02 intensity: (15 @0) + (35:52 @1) + (55:39 @2) + (16:43 @3) + (33 @4) 24.04 km (4:32 / km) +254m 4:18 / km
ahr:114 max:149

Sunday Oct 1, 2017 #

Walk (Aus Champs) 1:30:00 [1] 6.0 km (15:00 / km) +100m 13:51 / km
shoes: ASICS Gel Nimbus 19

Hill End. Relays. Turning on frosty controls and pick up after. 16000 steps both days.
Really bad night with sinus.

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