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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 31 days ending Mar 31, 2018:

activity # timemileskm+mload
  Cycling13 16:52:25 282.59(3:35) 454.79(2:14) 5221355.7
  Walk4 9:07:42 19.02(28:48) 30.61(17:54) 1593136.4
  Core Stability8 5:45:00100.0
  MTB3 3:33:54 29.05(7:22) 46.75(4:35) 123565.0
  Teering3 2:49:05 10.99(15:23) 17.69(9:33) 33867.1
  Running6 1:56:07 13.88(8:22) 22.34(5:12) 1343.0
  Water Running10 1:25:00 0.47 0.7528.0
  Total37 41:29:13 356.01 572.94 8400795.3
  [1-5]37 41:09:23
averages - weight:75.5kg

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Saturday Mar 31, 2018 #

8 AM

Walk 3:04:04 intensity: (2:58:05 @1) + (5:34 @2) + (24 @3) + (1 @4) 10.22 km (18:01 / km) +531m 14:18 / km
ahr:76 max:137

Split Rock Peak then struck camp and down to Orrorral River for night 2. Starting to feel pretty rough by the end.

Friday Mar 30, 2018 #

Walk 2:00:00 [3] 8.0 km (15:00 / km) +500m 11:26 / km

Orroral to Cotter Gap with pack. Blister started forming in left Salomon shoe pretty quickly.

Thursday Mar 29, 2018 #

4 AM

Water Running 5:00 [2]

Cold water shock may have fixed back pain, not sore after.
11 AM

Running (Elliptical) 23:46 intensity: (2:39 @1) + (4:15 @2) + (16:12 @3) + (40 @4) 5.0 km (4:45 / km)
ahr:126 max:139 shoes: Asics Kayano 22

Gym. Knees have gone on strike, no drive. Left lower back sore too. Setting 14.

Core Stability 45:00 [1]

inc SLP 100 by 30 (City).

Wednesday Mar 28, 2018 #

3 PM

Cycling 1:15:34 intensity: (43 @0) + (28:43 @1) + (39:47 @2) + (5:11 @3) + (1:10 @4) 29.82 km (2:32 / km) +238m 2:26 / km
ahr:112 max:145

Water Running 5:00 [3]

Tuesday Mar 27, 2018 #

3 PM

Cycling 1:10:55 intensity: (35:47 @1) + (32:00 @2) + (2:19 @3) + (34 @4) + (15 @5) 30.29 km (2:20 / km) +322m 2:13 / km
ahr:109 max:187

Recovery (I hope) Ride.

Monday Mar 26, 2018 #

11 AM

Core Stability 40:00 [3]

inc SLP 50 at 52.5, 65 at 60.
6 PM

Teering 25:32 intensity: (29 @1) + (44 @2) + (3:05 @3) + (19:05 @4) + (2:09 @5) 4.41 km (5:48 / km) +35m 5:35 / km
ahr:142 max:172 shoes: Asics Kayano 22

National Library Park, Parkes. Knees a bit dodgy walking to the event and so it proved. Fast start, got to the first before Marty and into a huge o2 debt. After that the knees didn’t really work and reduced to a jog. Lost some time searching for the board/punch at 8 and major time at 12. Lost at 2 but a really nice area to get lost in.

Sunday Mar 25, 2018 #

9 AM

Cycling race (ACT Champs) 45:23 intensity: (3 @1) + (5 @2) + (57 @3) + (43:27 @4) + (51 @5) 24.37 km (1:52 / km) +268m 1:46 / km
ahr:145 max:165 weight:75.5kg

Lookout Hill, ITT, Masters 7, 4th of 4. Underequipped for this one; the top 2 guys were warming up on rollers. Just the normal bike, probably should have taken the bell off. Pretty happy with a 32.1kmh average.
2 laps out and back, with a decent hill in the middle. Slight negative split was good too - 11:32, 11:15, 11:44 and 10:54. Men Masters 7
1. 430 Owain TILLEY 37:02.2
2. 194 Michael CARR +59.7
3. 1417 Anthony BEASLEY +6:47.2
4. 774 Eoin R*THERY +8:21.6
average speed of winner: 40.5 km/h

3 PM

Running intervals 16:50 intensity: (1:04 @1) + (10:21 @2) + (4:23 @3) + (1:02 @4) 2.57 km (6:33 / km) +2m 6:32 / km
ahr:122 max:144 shoes: Asics Kayano 22

Aoifes 200ms. 50.2, 50.4, 47.2, 46.4. 80-85 sec recovery.

Saturday Mar 24, 2018 #

9 AM

Cycling race (ACT Champs) 1:07:10 intensity: (1:00 @2) + (13:55 @3) + (48:25 @4) + (3:50 @5) 34.45 km (1:57 / km) +476m 1:49 / km
ahr:143 max:173

Tharwa, Road Champs, Masters 7, 5th. Spat near the top of the first hill. Tried to get back on, but although the group had slowed down, they saw us getting closer and went again. Dropped then by Tony after our efforts and then John zoomed by so I didn't get his wheel. Eventually caught by two others and we worked together till the finish. Gears slipping in the sprint, but managed to get there.
1. 194 Michael CARR 1h08:26
2. 430 Owain TILLEY +0
3. 768 John VAUGHAN +4:53
4. 1417 Anthony BEASLEY +4:53
5. 0 Eoin R*THERY +7:25

Cycling warm up/down 12:00 [3] 5.0 km (2:24 / km) +25m 2:20 / km

11 AM

Water Running 5:00 [2]

Cold, but tolerable.

Thursday Mar 22, 2018 #

1 PM

Cycling 1:05:11 intensity: (24 @0) + (52 @1) + (4:26 @2) + (28:42 @3) + (30:37 @4) + (10 @5) 32.25 km (2:01 / km) +353m 1:55 / km
ahr:135 max:162

Good, quick, solo ride.

Wednesday Mar 21, 2018 #

1 PM

Running (Elliptical) 18:49 intensity: (1:15 @1) + (10:34 @2) + (6:06 @3) + (54 @4) 4.0 km (4:42 / km)
ahr:122 max:141 shoes: Asics Kayano 22

Core Stability 50:00 [1]

Inc single leg press 100 x 37kg (city machine).

Tuesday Mar 20, 2018 #

9 AM

Cycling 1:57:41 intensity: (55 @0) + (8:46 @1) + (38:55 @2) + (1:03:02 @3) + (5:49 @4) + (14 @5) 53.81 km (2:11 / km) +542m 2:05 / km
ahr:124 max:167

Quite a pleasant ride around Canberra, mostly on bike paths. Had some trouble getting through Kingston, though.

Monday Mar 19, 2018 #

Core Stability 45:00 [3]

Inc single leg chair press 100 x 60kg.

Sunday Mar 18, 2018 #

12 PM

Teering 1:05:14 intensity: (50:20 @1) + (8:49 @2) + (4:41 @3) + (1:24 @4) 6.0 km (10:52 / km) +105m 10:00 / km
ahr:101 max:152 shoes: ASICS Gel Nimbus 19

Snows Hill, control collecting. A bit blowy, but lovely in the woods. Managed to avoid being spotted by the Search Party (that got lost).

Saturday Mar 17, 2018 #

1 PM

Teering 1:18:19 intensity: (10 @0) + (40 @1) + (1:25 @2) + (9:51 @3) + (58:11 @4) + (8:02 @5) 7.28 km (10:45 / km) +199m 9:28 / km
ahr:145 max:174 shoes: VJ Bold Super 10R

Collector, M60, 2nd. Tough course and a decent run. But, lost 2 Minutes near the end in the rocks at no 14. Got 2 termites on the way, judged where to go in off them , but still way too early and bumbled around with everyone else.
Meanwhile I’ve slipped 75 places in the pink rankings to 190. Robbed of another scoring run on this because of the BOF/Eventor class not course algorithm.
C • 14 1

Course 3 - Splits

Friday Mar 16, 2018 #

Water Running 10:00 [3] 0.1 km (1:40:00 / km)

Core Stability 45:00 [3]

Inc single leg press 100 x 30kg (city machine).
Missed seeing Michael Milton's very impressive World record at the AIS for 5km on crutches - 32:13.69. Added to his 213.65kmh on ski(s) he is darn quick.

Thursday Mar 15, 2018 #

9 AM

Cycling 39:55 intensity: (48 @0) + (4:33 @1) + (16:08 @2) + (16:37 @3) + (1:49 @4) 18.16 km (2:12 / km) +207m 2:05 / km
ahr:121 max:141

12 PM

Cycling 21:08 intensity: (43 @0) + (4:30 @1) + (6:40 @2) + (8:14 @3) + (1:01 @4) 7.55 km (2:48 / km) +90m 2:39 / km
ahr:117 max:142

5 PM

Water Running 10:00 [3] 0.1 km (1:40:00 / km)

Wednesday Mar 14, 2018 #

1 PM

Water Running 10:00 [3] 0.1 km (1:40:00 / km)

6 PM

Cycling warm up/down 32:32 intensity: (40 @0) + (10:22 @1) + (13:37 @2) + (3:53 @3) + (3:59 @4) + (1 @5) 11.49 km (2:50 / km) +115m 2:42 / km
ahr:114 max:155

Cycling race (ACT Champs) 18:56 intensity: (1:29 @3) + (17:22 @4) + (5 @5) 11.01 km (1:43 / km) +108m 1:38 / km
ahr:141 max:156

Stromlo, Criterium, Masters 7. A very small field but Tony made it an honest race. He dropped the Masters 9 guys on lap 3 and kept the pace high on the home straight, leaving me to lead on the back straight. This developed into a pattern which I was happy with because it meant I was in the lead going into the last few uphill corners before the finish straight. So I duly put the hammer down on the last lap and had enough of a gap in the straight to hold him off.

Tuesday Mar 13, 2018 #

10 AM

Running warm up/down 20:24 intensity: (1 @0) + (26 @1) + (53 @2) + (8:36 @3) + (10:21 @4) + (7 @5) 4.05 km (5:02 / km) +5m 5:00 / km
ahr:136 max:163 shoes: Asics Kayano 22

L knee fine.

Core Stability 50:00 [1]

Including 115 x 52.5kg single leg press. Struggled with L knee - sore.
4 PM

MTB 42:45 intensity: (20 @0) + (26:49 @1) + (13:26 @2) + (2:10 @3) 8.98 km (4:46 / km) +163m 4:22 / km
ahr:107 max:133

Monday Mar 12, 2018 #

11 AM

Cycling 2:21:57 intensity: (3:53 @1) + (33:58 @2) + (1:26:49 @3) + (16:05 @4) + (1:12 @5) 59.42 km (2:23 / km) +942m 2:13 / km
ahr:129 max:144

Uriarra - Cotter

Water Running 5:00 [1] 0.05 km (1:40:00 / km)

L knee sore

Sunday Mar 11, 2018 #

11 AM

Walk 32:49 intensity: (22 @0) + (32:02 @1) + (23 @2) + (2 @3) 2.0 km (16:25 / km) +50m 14:35 / km
ahr:95 max:133 shoes: ASICS Gel Nimbus 19

Walk 1:02:00 [1] 4.2 km (14:46 / km) +130m 12:47 / km
ahr:82 max:117 shoes: ASICS Gel Nimbus 19

Saturday Mar 10, 2018 #

10 AM

Walk 2:28:49 intensity: (10:00 @0) + (1:51:48 @1) + (22:20 @2) + (4:14 @3) + (27 @4) 6.19 km (24:02 / km) +382m 18:22 / km
ahr:92 max:143

4 PM

MTB 1:27:30 intensity: (57 @0) + (23:56 @1) + (37:04 @2) + (22:36 @3) + (2:57 @4) 20.27 km (4:19 / km) +678m 3:42 / km
ahr:115 max:148

Guthega, part of Schlink track from the power station. Not a great place to ride, pretty steep and boring.

Thursday Mar 8, 2018 #

12 PM

Cycling 1:12:03 intensity: (31 @0) + (16:23 @1) + (41:29 @2) + (11:22 @3) + (2:18 @4) 31.77 km (2:16 / km) +336m 2:09 / km
ahr:116 max:152

Water Running 10:00 [1] 0.1 km (1:40:00 / km)

Tuesday Mar 6, 2018 #

7 AM

Cycling 1:05:32 intensity: (1:12 @0) + (12:01 @1) + (52:05 @2) + (9 @3) + (5 @4) 28.57 km (2:18 / km) +305m 2:11 / km
ahr:111 max:140

Monday Mar 5, 2018 #

12 PM

Running warm up/down 21:23 intensity: (2:09 @1) + (6:56 @2) + (7:54 @3) + (4:24 @4) 3.73 km (5:44 / km) +5m 5:42 / km
ahr:125 max:144 shoes: Asics Kayano 22

Core Stability 25:00 [3]

Inc Single leg press 100 (25x4) at 52.5kg

Water Running 10:00 [1] 0.1 km (1:40:00 / km)

Sunday Mar 4, 2018 #

7 AM

Cycling 2:46:28 intensity: (55 @0) + (26:40 @1) + (1:23:04 @2) + (51:43 @3) + (4:06 @4) 76.84 km (2:10 / km) +895m 2:03 / km
ahr:119 max:148

Saturday Mar 3, 2018 #

Event: ACT MTBO
 
9 AM

MTB race 51:14 intensity: (14 @0) + (2:49 @1) + (14:12 @2) + (21:13 @3) + (12:46 @4) 10.87 km (4:43 / km) +231m 4:16 / km
ahr:128 max:147

Majura Pines. ACT MTBO. Lost 1:30 waiting for a horse, had to stop twice.

MTB 32:25 intensity: (55 @0) + (18:58 @1) + (8:19 @2) + (2:00 @3) + (1:25 @4) + (48 @5) 6.63 km (4:53 / km) +163m 4:21 / km
ahr:106 max:160


Long Male - Splits

Friday Mar 2, 2018 #

1 PM

Running (Elliptical) 14:55 intensity: (1 @1) + (4:00 @2) + (10:47 @3) + (7 @4) 3.0 km (4:58 / km)
ahr:127 max:138 shoes: ASICS Gel Nimbus 19

Needed some calf strengthening - both lower calves/achilles a bit dodgy.

Core Stability 45:00 [1]

Gym. Inc. 100 single leg press at 23kg (City machine).

Thursday Mar 1, 2018 #

Water Running 15:00 [3] 0.2 km (1:15:00 / km)

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