Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 31 days ending Jan 31, 2020:

activity	#	time	miles		km		+m				load
MTB	8	6:20:38	71.14	(5:21)	114.49	(3:19)	1097				131.3
Core Stability	14	5:15:00	0.06		0.1						82.0
Running	6	3:29:42	21.96	(9:33)	35.34	(5:56)	211				80.5
Swimming	17	2:23:30	2.17	(1:05:59)	3.5	(41:00)					57.4
Teering	4	1:26:51	6.89	(12:36)	11.09	(7:50)	63	23 /	27c	85%	33.5
Cycling	2	1:22:33	23.52	(3:31)	37.85	(2:11)	235				26.9
Walk	1	15:00	0.97	(15:24)	1.57	(9:34)					3.0
Total	37	20:33:14	126.72		203.93		1606	23 /	27c	85%	414.6
[1-5]	37	20:26:59

1:49

0:00

» now

Friday Jan 31, 2020 #

10 AM

Running (Gym) 19:39 4.0 km (4:55 / km) +35m 4:42 / km
ahr:148 max:160 shoes: ASICS Kayano 23

So after a clear night the smoke rolled in around 6:30am. No cycling again. Treadmill at the physios instead.

Core Stability 45:00 [1]

Single leg press - got a few done at 120kg.

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

Thursday Jan 30, 2020 #

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

4 PM

Running (Elliptical ) 35:18 6.0 km (5:53 / km)
ahr:112 max:133 shoes: ASICS Kayano 23

Smoky again. Device km 15. Cal 603

Wednesday Jan 29, 2020 #

Event: ACT Runners Shop Twilight Series #10: Bruce Ridge

9 AM

Cycling 19:44 [3] 10.0 km (1:58 / km)
ahr:118 max:136

Indoors again. 366 kcal

Core Stability 1:00:00 [1]

Finished on 8 x 120kg single leg press

4 PM

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

Aoife tried to show me how to kick.

Tuesday Jan 28, 2020 #

4 PM

Running (Elliptical) 30:00 5.3 km (5:40 / km)
ahr:121 max:156 shoes: ASICS Kayano 23

Cycling cancelled again due to smoke am. Device km 14.35. cal 530.

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

Includes a failed attempt to kick a lap with pullboard

Monday Jan 27, 2020 #

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

Broulee Beach

Sunday Jan 26, 2020 #

9 AM

Running 57:42 8.06 km (7:10 / km) +157m 6:31 / km
ahr:131 max:160 shoes: Mizuno Wave Rider 21

Little black Mountain. Struggled in the heat. Cancelled morning ride due to smoke, but it appeared to clear later.

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

Saturday Jan 25, 2020 #

12 PM

MTB 1:14:51 17.73 km (4:13 / km) +358m 3:50 / km
ahr:141 max:162 shoes: Bike: Scott Spark

Stromlo. Fairly standard loop. With Waldo, Hoggster and Searlo. Hung on OK except for rocky downhills, but legs were shot at the end.

3 PM

MTB warm up/down 18:55 5.0 km (3:47 / km) +50m 3:36 / km
ahr:116 max:167 shoes: Bike: Scott Spark

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

Friday Jan 24, 2020 #

10 AM

MTB 1:09:03 15.49 km (4:27 / km) +230m 4:09 / km
ahr:113 max:140

Black and Bruce. Black Mt shredded, hardly noticeable on Bruce Ridge. Only the second ride in Canberra in the last 6 weeks. Last year in the same period of time I rode 29 times and 1,025km.

Thursday Jan 23, 2020 #

9 AM

Running (Elliptical) 44:50 7.0 km (6:24 / km)
ahr:114 max:139 shoes: Mizuno Wave Rider 21

Smoke, then cold/flu, then hail, now dust keeping me indoors. Device km 20, calories 737.

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

Wednesday Jan 22, 2020 #

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

Getting better. Still coughing a bit but the energy is back and the cleanup DOMS is mostly gone.

Tuesday Jan 21, 2020 #

7 PM

Walk 15:00 [1] 1.57 km (9:34 / km)
ahr:82 max:104 shoes: Nike Zoom Span 2

Clean up again, still DOMSy.

Monday Jan 20, 2020 #

Core Stability 10:00 [3]

Actually more like 4 hours: cleaning up after the hailstorm and bailing out the drains during.

C • Hope 2

Sunday Jan 19, 2020 #

Event: ACT Sprint Series #2: Jerrabomberra Primary School

9 AM

Teering race 18:36 **** 2.9 km (6:24 / km) +1m 6:24 / km
ahr:139 max:158 spiked:23/27c shoes: Mizuno Wave Rider 21

Jerrabomberra PS. OK, so probably not SARS. Felt much better* today with a lot more energy and ran OK, but without turbo. Coughing a bit before/after, but not running. Sweating before so no warm up. Mistake at 6 (-30s) went around wrong side of building to an impassable fence and followed that up punching the wrong control at first and then with a very slow leg to 7 (-15). Got going better after that and was pretty smooth. Did miss the cut-through for the leg 23-24 (and 12-13).
*For some reason while we were having coffee before the race my anterior tibilias (front of R calf) seized up and was sore all day. This was painful, unlike the cramping in the R peroneal tendon that afflicted me just before last weeks sprint.

Saturday Jan 18, 2020 #

Core Stability 5:00 [1] 0.1 km (50:00 / km)

Pretty much the same, maybe a bit better. Could this be SARS? The symptoms fit.

Friday Jan 17, 2020 #

Core Stability 5:00 [1]

So, I felt better yesterday, probably best during the doctor visit. But since then I've felt worse. Still aches all over, particularly scalp / shoulders, chills, sweating, reduced appetite, no energy. The worst part is the increasing wheeze and dry racking coughs. And temperature is now 38.4. So 2pm I'm starting the antibiotics.

C • Finally! 3

Thursday Jan 16, 2020 #

Core Stability 5:00 [1]

A little better today. Still not much energy, reduced appetite. Scalp painful to touch, neck seized up again pm, like yesterday. Took 2 panadol am. Went to the doctor, who prescribed antibiotics. I don't think its bacterial so I haven't started taking them. If I cough up something bad looking I'll start. Temperature after doctor visit - 36.5, same as the doc got. Took a nurofen pm.

Wednesday Jan 15, 2020 #

Core Stability 10:00 [1]

Everything is sore and I have run out of energy plus coughing fits, chills and sweating. Took temperature - 38.0.

C • cold.. 2

Tuesday Jan 14, 2020 #

Swimming 22:30 [3] 0.7 km (32:09 / km)

AIS. 300m pool buoy, 100 breaststroke, 100 free, 100 breaststroke, 100 free. A few stops to readjust goggles etc.

Core Stability 1:00:00 [1]

Gym and at home. Physio visit for Peroneal tendon cramping - "Its very difficult to tear that tendon".

Monday Jan 13, 2020 #

Core Stability 10:00 [1]

Another smoky day. Hip sore but not limping too badly. However R lower calf / Achilles continued cramping all day.

Sunday Jan 12, 2020 #

Event: ACT Sprint Series #1: Kingston Foreshore

9 AM

Teering 24:51 4.93 km (5:03 / km) +5m 5:01 / km
ahr:147 max:175 shoes: Mizuno Wave Rider 21

Kingston Foreshore. 16th of 91, nice interesting course. Consistent run, didn't get a top 10 split until 10th in the finish chute. Only mistake was 10, I was concentrating too much on the exit from 10 rather than where it actually was (didn't read that description or really any of the others). Was Craney the only one to get the route right?

R lower calf / achilles was cramping leaving the house and after the run. Hip tight and sore after the run, but not during.

Saturday Jan 11, 2020 #

Core Stability 10:00 [1]

Another smoky day.

Friday Jan 10, 2020 #

Core Stability 10:00 [1]

Hip. Not limping today, although a bit tighter in the evening.

9 AM

Cycling 1:02:49 27.85 km (2:15 / km) +235m 2:10 / km
ahr:117 max:134

Puncture near the end of the Barton-GDE loop. One tear in the tube, nothing in the tyre. A bit strange. Maybe the on-road repair caused a pinch?

Hip tender but OK. Could smell smoke the whole way but Florey PM2.5 was only 6 (PM10 13).

Thursday Jan 9, 2020 #

Core Stability 50:00 [3]

At physio. Hip felt really good before, during and shortly after the physio (“stretch hip flexor more”). However it really tightened up in the evening and I’m back to limping.

Wednesday Jan 8, 2020 #

7 AM

MTB 51:34 16.82 km (3:04 / km) +99m 2:59 / km
ahr:104 max:135 shoes: Bike: Scott Spark

Anna Bay pipe line loop

Swimming 10:00 [3] 0.3 km (33:20 / km)

One Mile.

Tuesday Jan 7, 2020 #

4 PM

Teering 18:31 0.86 km (21:36 / km) +7m 20:44 / km
ahr:83 max:119 shoes: Mizuno Wave Rider 21

Fly Point, little bit of mapping while Cath and Aoife did the course.

Swimming 15:00 [3] 0.4 km (37:30 / km)

One Mile mostly jumping in big waves with Aoife.

Monday Jan 6, 2020 #

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

Red algae this time.

Core Stability 25:00 [3]

Mostly hip. Sore am but a bit better pm

3 PM

Teering 24:53 2.4 km (10:22 / km) +50m 9:23 / km
ahr:94 max:133 shoes: Mizuno Wave Rider 21

Fly point mapping

MTB 55:00 [3] 18.8 km (2:56 / km) +130m 2:50 / km
shoes: Bike: Scott Spark

Sunday Jan 5, 2020 #

3 PM

MTB 42:47 16.47 km (2:36 / km) +97m 2:31 / km
ahr:124 max:148 shoes: Bike: Scott Spark

Fingal Bay. Hip a bit sore. R ankle/Achilles much improved since yesterday.

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

One Mile, then Fingal. First attempt at surfing. Not successful.

C • Surfing 1

Saturday Jan 4, 2020 #

8 AM

Running race 22:13 4.98 km (4:28 / km) +19m 4:23 / km
ahr:152 max:168 shoes: Mizuno Wave Rider 21

Fingal Bay parkrun. Shoes were more comfortable so probably started a bit too quick. Same deal as last week, got to 3k and from there on couldn’t lift pace as it slowly decreased. Still 27 seconds faster than xmas.

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

One Mile Beach as Aoife had her first surf lesson. Cold and big waves.

Friday Jan 3, 2020 #

11 AM

MTB 44:21 16.61 km (2:40 / km) +97m 2:36 / km
ahr:123 max:156 shoes: Bike: Scott Spark

Fingal Bay, after the great escape from Canberra yesterday.

Swimming 16:00 [3] 0.5 km (32:00 / km)

2 PM

MTB 24:07 7.57 km (3:11 / km) +36m 3:07 / km
ahr:107 max:134 shoes: Bike: Scott Spark

Thursday Jan 2, 2020 #

Core Stability 10:00 [3]

Hip

Wednesday Jan 1, 2020 #

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

« Earlier | Later »