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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 31 days ending Jul 31, 2018:

activity # timemileskm+mload
  Walk6 8:57:20 27.75(19:22) 44.66(12:02) 876151.1
  Teering7 4:12:37 18.81(13:26) 30.27(8:21) 39421 /27c77%112.4
  MTB2 3:03:45 26.42(6:57) 42.51(4:19) 57950.2
  Cycling2 2:08:20 28.66(4:29) 46.12(2:47) 49939.8
  Core Stability2 1:30:0018.0
  Running2 1:08:15 5.4(12:38) 8.69(7:51) 51436.3
  Water Running1 27:08 0.25(1:49:10) 0.4(1:07:50)5.9
  Total21 21:27:25 107.29 172.66 286221 /27c77%413.7
  [1-5]21 20:02:49

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Tuesday Jul 31, 2018 #

2 PM

MTB 1:26:12 intensity: (2:30 @0) + (32:34 @1) + (23:23 @2) + (24:25 @3) + (3:19 @4) + (1 @5) 15.52 km (5:33 / km) +267m 5:07 / km
ahr:111 max:156

Monday Jul 30, 2018 #

Core Stability 40:00 [1]

SLP 20x45, 52.5, 60, 67.5.

Sunday Jul 29, 2018 #

Event: 2018 State League #12 (NSW Sprint Champs)
 
10 AM

Teering race (NSW Champs) 15:22 intensity: (1:39 @1) + (8:46 @2) + (44 @3) + (1:33 @4) + (2:40 @5) **** 2.61 km (5:54 / km) +47m 5:25 / km
ahr:126 max:167 spiked:14/16c shoes: Asics Kayano 22

UNSW Kensington, M60 (1st), Hard 2 (3rd). Wrapped up the State League with a third State Champs win, this one by the biggest margin (3:36). Good run, a bit sluggish early but got going with fastest on the course from 6 to the finish, but without actually getting a single fastest split (!). Nice course, no majorly tricky controls. Got the underpass option to 7 but missed a probable better route (road to right) to 10 (-20 secs). Also looked too early for 6 (-5s).
Knees fine throughout.

Running warm up/down 7:00 [2] 1.0 km (7:00 / km) +10m 6:40 / km
shoes: Asics Kayano 22

Really needed this warm up with R knee sore for the first couple of hundred metres and legs generally very jaded.

Saturday Jul 28, 2018 #

Event: SOS (Hills District) - Pennant Hills
 
10 AM

Teering race 26:42 intensity: (26 @1) + (11 @2) + (1:46 @3) + (17:35 @4) + (6:44 @5) 4.04 km (6:37 / km) +31m 6:22 / km
ahr:148 max:171 shoes: Asics Kayano 22

Pennant Hills HS. Nice course, lost lots of little time at lots of controls but no big errors. Didn’t really get to top speed on the ovals either but running ok.
Misread the location of #1 (-10s), but got going well after that with two fastest splits across the ovals (!). Another misread at #8 (-15s) but ok through to the first route choice error at #15 (-15s). Comfortably in third until trouble/tiredness late with three errors of 15s each at 21, 24 and 25. Not reading ahead and struggling to find the route through the buildings.

Thursday Jul 26, 2018 #

2 PM

Cycling 1:07:29 intensity: (12 @0) + (5:24 @1) + (32:07 @2) + (28:55 @3) + (39 @4) + (12 @5) 31.03 km (2:10 / km) +323m 2:04 / km
ahr:122 max:163

Decent effort after a month off the bike.

Wednesday Jul 25, 2018 #

12 PM

Teering 25:17 intensity: (9 @0) + (27 @1) + (2:04 @2) + (3:51 @3) + (18:10 @4) + (36 @5) *** 4.15 km (6:06 / km) +52m 5:44 / km
ahr:140 max:167 spiked:7/11c shoes: Asics Kayano 22

North Lynham, Orange 2. Felt surprisingly good; a little sore from yesterdays Pilates but running pretty well and no knee issues. Nice little area and good course. Lost about a minute overshooting 2 and 7.
I nearly got bailed up by a kangaroo – barrelled towards me and spat, passing about 2m to my left.

Tuesday Jul 24, 2018 #

Core Stability (Pilates) 50:00 [1]

Inc. SLP 4 times 21x45kg, then one 21x60kg. Lighter weights generally. L knee clicking a lot with mild pain in leg press.
Feeling under-the-weather since we got back: maybe on the verge of a cold?

Note: for the third State Champs in a row the "random" start draw for next Sunday has Geoff T starting just behind me.

Friday Jul 20, 2018 #

2 PM

Walk 47:23 intensity: (44:47 @1) + (1:56 @2) + (40 @3) 2.45 km (19:21 / km) +106m 15:55 / km
ahr:88 max:130

A dawdle on the lower slopes of Three Rock behind the house. Got to Malones pond for the first time in ~45 years owing to an intense gorse fire in that area.

Wednesday Jul 18, 2018 #

Event: Seefingan Hill Race
 
7 PM

Running race 1:01:15 intensity: (8 @0) + (12 @1) + (1:08 @2) + (6:08 @3) + (31:01 @4) + (22:38 @5) 7.69 km (7:58 / km) +504m 6:00 / km
ahr:151 max:187 shoes: Inov8 XTalon 212

Seefingan Hill race. Absolutely magnificent up on the ridge. #betterviewthanuluru. Lots of walking in single file on the first up. Struggled on the ups and the last downhill, lost 5-10 places up Corrig, Seahan and to the finish. Running pretty well from Seefin, but faded in the second half.
C • Will be 13

Long Course - Splits

Saturday Jul 14, 2018 #

5 PM

Water Running 27:08 intensity: (22:53 @1) + (3:36 @2) + (39 @3) 0.4 km (1:07:50 / km)
ahr:95 max:129

Friday Jul 13, 2018 #

Walk 1:30:00 [3] 10.0 km (9:00 / km)

Train strike stopped us getting on the Naples funiculars. Another 15,000 step day - averages up to 10,700 steps and 2400 calories. Explaining to A about the Donald (Bradman), not Don Duck.

Thursday Jul 12, 2018 #

10 AM

Walk 1:13:55 intensity: (32:24 @0) + (41:18 @1) + (13 @2) 3.47 km (21:18 / km) +187m 16:47 / km
ahr:77 max:117

Vesuvius! #betterviewthanuluru
16000 steps today, which included the very impressive Herculaneum.

Wednesday Jul 11, 2018 #

Walk 1:20:00 [3] 10.0 km (8:00 / km)

Trevi Fountain. Another 15,000 step day after we failed to solve the bus riddle.

Tuesday Jul 10, 2018 #

Walk 1:20:00 [3] 10.0 km (8:00 / km)

The Colosseum, Palatine Hill and the Roman Forum. Very hot. The guide, Dennis, never stopped talking.

Monday Jul 9, 2018 #

8 AM

Walk 2:46:02 intensity: (41:57 @0) + (1:58:17 @1) + (5:03 @2) + (21 @3) + (24 @4) 8.75 km (18:59 / km) +583m 14:14 / km
ahr:83 max:148

Priekestolen. #betterviewthanuluru

Sunday Jul 8, 2018 #

11 AM

Teering race 31:03 intensity: (12 @0) + (20 @1) + (1:22 @2) + (9:01 @3) + (17:52 @4) + (2:16 @5) 3.75 km (8:17 / km) +90m 7:24 / km
ahr:139 max:161 shoes: Inov8 XTalon 212

Fjord-O Day 4. Finally got it right. Maybe a bit slower - but able to read the map today unlike yesterday, and not much route choice unlike Days 1and 2. This was a bit of a relief after really questioning whether I could orienteer at all after the first 3 days. Got the win, even though I had to share it in a dead heat with Alf. Happy with that achievement even if they gave the day prize to Alf.

Saturday Jul 7, 2018 #

4 PM

Teering race 53:11 intensity: (5 @1) + (2:44 @2) + (9:15 @3) + (39:30 @4) + (1:37 @5) 6.21 km (8:34 / km) +89m 8:00 / km
ahr:142 max:178 shoes: Inov8 XTalon 212

Fjord-O Day 3. Really nice terrain, marshes, cliffs, the odd stone, birch forest. Disappointing run for me though, not being able to read the map, despite knowing pretty much where I was at 1 and 4. Lost silly time at 7 and 8 as well, the last one really bamboozled by the multiple ski tracks.

Thursday Jul 5, 2018 #

11 AM

Teering race 57:27 intensity: (16 @0) + (15:08 @1) + (11:45 @2) + (14:29 @3) + (15:10 @4) + (39 @5) 5.58 km (10:18 / km) +24m 10:05 / km
ahr:122 max:163 shoes: Inov8 XTalon 212

Fjord-O Day 2. Another bad route choice, but this time that was trying to go around instead of straight. After 5 minutes, having seen no-one, climbed 3 electric fences (of 5), and been chased by a herd of cows, I realised this was a big mistake. The open wasn’t that runnable so this just wasn’t worth it.

Wednesday Jul 4, 2018 #

Event: Fjord-O
 
5 PM

Teering race 43:35 intensity: (13 @0) + (46 @1) + (4:05 @2) + (10:53 @3) + (25:43 @4) + (1:55 @5) 3.94 km (11:04 / km) +61m 10:16 / km
ahr:138 max:164

Fjord-O Day 1. Terrible route choice going straight to no 2, lost 5 minutes. Difficult underfoot, but knees are sore in any case, so only hobbling at best.

Tuesday Jul 3, 2018 #

10 AM

MTB 1:37:33 intensity: (3:43 @0) + (46:17 @1) + (39:00 @2) + (6:58 @3) + (1:20 @4) + (15 @5) 27.0 km (3:37 / km) +312m 3:25 / km
ahr:104 max:161

Eventful Oslo bike ride. One bike’s chain came unstuck, so freewheeled to a station but no bikes available. Walked to the next one but someone rented the last bike before I got there. Walked past the next one without seeing it. Picked up a bike but it was slipping gears, like one of the previous ones. Had to get through the jehovah crowds twice on their river walk.
Still nice ride with loads of waterfalls.

Monday Jul 2, 2018 #

12 PM

Cycling 1:00:51 intensity: (2:52 @0) + (23:02 @1) + (20:25 @2) + (12:45 @3) + (1:47 @4) 15.09 km (4:02 / km) +176m 3:49 / km
ahr:109 max:149

Got out on an Oslo bike. Enforced stay in Oslo - Aoife has been sick since Adelaide and we took her to the doctor this morning. Knees not great on the bike - the seats are too low.

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