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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 31 days ending Dec 31, 2019:

activity # timemileskm+mload
  Cycling3 5:44:32 91.34(3:46) 147.0(2:21) 1638119.5
  Running9 5:39:07 32.28(10:30) 51.95(6:32) 618112.0
  MTB5 3:00:57 35.71(5:04) 57.47(3:09) 31850.1
  Core Stability5 2:30:0052.0
  Walk3 1:50:44 3.84(28:48) 6.19(17:54) 12623.5
  Swimming12 1:49:00 1.93(56:35) 3.1(35:10)43.6
  Teering1 27:50 2.58(10:46) 4.16(6:42) 4023 /29c79%16.1
  Total33 21:02:10 167.68 269.86 273923 /29c79%416.8
  [1-5]33 20:54:01
averages - sleep:2 weight:74.1kg

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Tuesday Dec 31, 2019 #

Note

Note
2019 Year Review
Like 2018 not many injury issues this year and no colds/flu – got the flu vaccine in May.
Orienteering
Contrived to finished second in six Australian Championships this year, and had the fastest time in the seventh, but a control didn't register.
Did manage a few wins - Easter, ACT Sprint and Middle, NSW Long Championships and the NSW State League (8th time).
Also second at ACT Long, NSW Middle (FootO) and ACT Long (MTBO). Not so good at the Oceania Middle (3rd), Oceania Long (4th) and the Oceania Sprint (7th), but did pick up the Oceania Relay win with the help of Jeff and Rob.
For holidays it was the French 5-Day and managed to win Day 1 before I was outclassed for the rest. That adds to day wins at Fjord-O (2018), O-France (2016) and Sorlandsgaloppen (2005).
Pink Rankings: dropped from 104 to 132 after touching 190 early on.
MTBO
Reasonably successful and was very close to 3 wins - 4 seconds (Australian Middle), 37 seconds (Long) and fastest but a control didn't register (Sprint).
SkiO 6th in the NSW Champs Medium course.
Cycling
Did 4,454km on the bike, second best year since leaving Perth, most since 2009. Defended the ACT Criterium Championships (Masters 7).
Running: 530km, a steady increase continues for the last 4 years. Really not enough to feel good running - turbo power has not been engaged for more than a few hundred metres at any stage.
Setting: Black Mt N.
Controlling: IOF MTBO course.
Core Stability. Disappointing to miss the 50 hour target for the year. Probably because I was less injured than previous years - but I do need to keep this up - 2020 target will be 52 hours.

Swimming 10:00 [3] 0.2 km (50:00 / km)

9 AM

Walk 14:25 intensity: (2:45 @0) + (9:15 @1) + (2:25 @2) 1.0 km (14:25 / km) +3m 14:12 / km
ahr:92 max:121 shoes: Mizuno Wave Rider 21

Franklin with Echo, Aoife had Cooper.
11 AM

Running (Elliptical) 46:04 intensity: (1:04 @0) + (32:25 @1) + (11:45 @2) + (50 @3) 7.5 km (6:09 / km)
ahr:104 max:127 shoes: Mizuno Wave Rider 21

Slower. Device km: 20.7, calories 777. AQI 200, but dust storm rolled in and 32 at 9am.

Monday Dec 30, 2019 #

Swimming 10:00 [3] 0.2 km (50:00 / km)

DOMS in both calves. AQI still high - 500

Sunday Dec 29, 2019 #

Swimming 5:00 [3] 0.1 km (50:00 / km)

11 AM

Running (Elliptical) 35:00 intensity: (5:06 @1) + (16:42 @2) + (7:14 @3) + (5:58 @4) 6.6 km (5:18 / km)
ahr:121 max:150 shoes: Mizuno Wave Rider 21

At home. Device km - 17.1, 648 calories. Started with 5 mins on level 15, dropped it then to level 14 for 5, then same level read Bosch for 10 minutes (could have done with a larger text size). Then 10 minutes of 30 secs on 30 off. 5 minute cool down with arms.
Too much smoke outside - AQI = 325.
Right calf tight, L knee sore at times like yesterday.

Saturday Dec 28, 2019 #

12 PM

Running (Elliptical) 30:00 intensity: (13:12 @1) + (11:27 @2) + (4:57 @3) + (24 @4) 5.5 km (5:27 / km)
ahr:111 max:139 shoes: ASICS Kayano 23

At home. Device km - 13.7, 520 calories on level 14. Too much smoke outside - AQI = 770.
Twinge low down on right calf before and more after. Massaged with arnica.
Fitted Specialized Roubaix Pro Tyre 700x25/28 to replace slashed tyre from a couple of weeks ago.

Core Stability 10:00 [3]

Hip

Friday Dec 27, 2019 #

Core Stability 40:00 [1]

At home

Thursday Dec 26, 2019 #

Swimming 12:00 [3] 0.4 km (30:00 / km)

Core Stability 10:00 [3]

Hip - R hip sore after run yesterday

Wednesday Dec 25, 2019 #

Swimming 6:00 [3] 0.2 km (30:00 / km)

8 AM

Running race 22:40 intensity: (13 @1) + (3 @2) + (53 @3) + (10:09 @4) + (11:22 @5) 5.0 km (4:32 / km) +18m 4:27 / km
ahr:153 max:171 shoes: ASICS Kayano 23

Fingal Bay Parkrun. Very lethargic before, but felt comfortable enough starting out - at the right pace (22:30) - this time. Good until about 3k and then found I couldn’t lift the pace any more. Started to really struggle by 4K. Went around a guy with 200m to go, and he said something like « have you got any more? ». He then sprinted past and got to the line 10 seconds ahead of me!
C • Not unusual 1
3 PM

Walk 1:08:24 intensity: (1:00:00 @1) + (8:24 @2) 3.25 km (21:04 / km) +30m 20:08 / km
ahr:91 max:119 shoes: ASICS Kayano 23

Fly Point

MTB 36:00 [3] 12.0 km (3:00 / km) +75m 2:55 / km

Tuesday Dec 24, 2019 #

Swimming 9:00 [3] 0.3 km (30:00 / km)

7 AM

MTB 55:06 intensity: (44 @0) + (47:29 @1) + (6:38 @2) + (15 @3) 16.95 km (3:15 / km) +107m 3:09 / km
ahr:99 max:134 shoes: Bike: Scott Spark

Monday Dec 23, 2019 #

Swimming 6:00 [3] 0.2 km (30:00 / km)

7 AM

Running 40:49 intensity: (3:38 @1) + (23:12 @2) + (13:47 @3) + (12 @4) 5.57 km (7:19 / km) +90m 6:47 / km
ahr:120 max:145 shoes: ASICS Kayano 23

Boulder Bay- Fingal Bay. Sandy.
12 PM

Walk 27:55 intensity: (23:14 @1) + (3:36 @2) + (1:05 @3) 1.94 km (14:24 / km) +93m 11:37 / km
ahr:96 max:135 shoes: ASICS Kayano 23

Mt Tomaree leg of Aoife's Amazing Race. Walked past clue 2 and had to be redirected, but found clue 3 straight away.

Sunday Dec 22, 2019 #

7 AM

Running 39:13 intensity: (5 @0) + (3:31 @1) + (12:26 @2) + (14:06 @3) + (8:51 @4) + (14 @5) 5.86 km (6:41 / km) +65m 6:20 / km
ahr:126 max:161 shoes: ASICS Kayano 23

Big Rocky from Boulder Bay with Cath. Took a long time to warm up and left ankle decided to stop operating after I got back.
1 PM

MTB 5:35 intensity: (30 @0) + (1:01 @1) + (1:15 @2) + (2:18 @3) + (31 @4) 1.53 km (3:38 / km) +2m 3:37 / km
ahr:114 max:145

Saturday Dec 21, 2019 #

Swimming 12:00 [3] 0.4 km (30:00 / km)

Fingal Bay. The morning was warmer than the afternoon.
10 AM

MTB 1:07:17 intensity: (57 @0) + (21:55 @1) + (35:28 @2) + (7:17 @3) + (1:40 @4) 22.28 km (3:01 / km) +121m 2:56 / km
ahr:113 max:147

Fingal Bay

Friday Dec 20, 2019 #

Swimming 24:00 [3] 0.8 km (30:00 / km)

10 AM

Running 33:33 intensity: (5:39 @1) + (17:21 @2) + (10:16 @3) + (17 @4) 4.7 km (7:08 / km) +70m 6:39 / km
ahr:120 max:146 shoes: ASICS Kayano 23

Fly Point
3 PM

MTB 16:59 intensity: (2:04 @0) + (13:56 @1) + (32 @2) + (18 @3) + (9 @4) 4.7 km (3:37 / km) +13m 3:34 / km
ahr:86 max:145

Thursday Dec 19, 2019 #

Swimming 5:00 [3] 0.1 km (50:00 / km)

Wednesday Dec 18, 2019 #

Swimming 5:00 [3] 0.1 km (50:00 / km)
weight:73.7kg

DOMS today, rear end.
C • DOMS 3

Tuesday Dec 17, 2019 #

Core Stability 1:00:00 [3]

Single Leg press 75x30, 82.5x30, 90x30, 97.5x25, 105x20, 112.5x20, 120x20

Swimming 5:00 [3] 0.1 km (50:00 / km)

Sunday Dec 15, 2019 #

7 AM

Cycling 3:41:04 intensity: (30:16 @1) + (1:09:48 @2) + (1:29:15 @3) + (31:01 @4) + (44 @5) 94.86 km (2:20 / km) +1268m 2:11 / km
ahr:124 max:169

Tidbinbilla. Punctured with 15k to go and the CO2 didn't work, so limped back on a soft tyre.

Saturday Dec 14, 2019 #

11 AM

Cycling 1:03:28 intensity: (15:00 @1) + (39:17 @2) + (6:17 @3) + (1:56 @4) + (58 @5) 25.64 km (2:29 / km) +242m 2:22 / km
ahr:115 max:161

Took the opportunity to visit the velodrome at Narrabundah and had a go on the track bike - my first time. Managed to ride a few laps actually on the track, not on the duck board. 1:36 for 1km (38kmh, 3 laps). Still a bit smokey (PM-25 = 110), had a coughing fit after.

Friday Dec 13, 2019 #

8 AM

Cycling 1:00:00 intensity: (1:51 @1) + (17:58 @2) + (39:54 @3) + (17 @4) 26.5 km (2:16 / km) +128m 2:13 / km
ahr:126 max:138

From XV stop light recall to Majura Pines return. A bit smokey (PM-25 = 170).
C • recall 2

Wednesday Dec 11, 2019 #

Event: ACT Runners Shop Twilight Series #8: Aranda Snowgums
 
5 PM

Teering race 27:50 intensity: (5 @1) + (43 @2) + (1:48 @3) + (12:25 @4) + (12:49 @5) **** 4.16 km (6:42 / km) +40m 6:23 / km
ahr:151 max:167 spiked:23/29c slept:2.0 weight:74.4kg shoes: ASICS Kayano 23

Aranda Bushlands. Nice course, quite technical and I made a lot of little mistakes which I can put down to jet lag - probably got 1-2 hours on the first long flight back, but nothing on the Doha-Sydney leg, landed 6:30am. Air a bit smoky but heat was more of an issue. Air rater had 308 pm-25.
The splits show a poor effort with significant mistakes at 2, 16, 17, 26, 28 and 29.
2 - lost 30s. scale (5000) got me as I came up to the creek way before I thought I should. Direction was hopeless too and contributed to hitting the creek early.
16 - lost 1:35. Had caught sight of Kathie ahead but she flummoxed me by seemingly running randomly in the bushes near where the flag was and staying in the bushes on the way to 17 instead of stepping a few paces left to get in the open. So I went in to the bushes to the left of the flag and kept going left where there were a few "creeky" looking things.
17 - lost 40s. Had trouble with the contours here. Went in at about the right place but turned away from the control.
26 - lost 10s - went wrong (short) way around the bushes. Should have followed PdJ who had just passed me.
28 - lost 15s - direction way off
29 - lost 20s - couldn't read map and followed a gully behind the control.
So all up lost 3:30 which would have put me in Scotty territory.

Core Stability (Pilates ) 30:00 [3]

Sunday Dec 8, 2019 #

Event: Leinster League, Curragh East
 

Saturday Dec 7, 2019 #

11 PM

Running 34:40 intensity: (10:00 @1) + (23:38 @2) + (1:02 @3) 4.51 km (7:41 / km) +117m 6:48 / km
ahr:112 max:128 shoes: ASICS Kayano 23

Fern Hill. This was really just a jog, but I didn't want a new training type. Saw a grey squirrel at Rosemont School. Lots of work, fencing etc. in Fern Hill. Nice walkway up to Barnacullia.
Throat not great last night and low on Blis K12, so had to endure.

Friday Dec 6, 2019 #

Note

Definitely on the mend, but legs feel wiped out. First decent but insistent crap. Dundrum today. Not much chop. Microwave Chili con carne. Not great and appetite not there. Ok ham and cheese swich for lunch was ok.

Thursday Dec 5, 2019 #

Note

At home gardening. Spitting rain despite dry forecast. Tackling briar, nettles, holly and fern.

Monday Dec 2, 2019 #

Note

Been a very long time since I’ve chundered but this one made up for a long time. Food poisoning I think, didn’t eat for nearly 36 hours, felt cold and achy. Hopefully on the mend now.

Sunday Dec 1, 2019 #

2 PM

Running 57:08 intensity: (2:57 @1) + (28:24 @2) + (21:23 @3) + (4:24 @4) 6.7 km (8:32 / km) +259m 7:09 / km
ahr:124 max:153 shoes: ASICS Kayano 23

Three Rock. Wet. Breathing not good. Used the MTB tracks, much better than the rocky firebreak. Spectacular sunset behind Fairy Castle in the fog.

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