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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 31 days ending Aug 31, 2020:

activity # timemileskm+mload
  Walk5 6:33:14 15.45(25:27) 24.87(15:49) 516111.4
  Teering8 5:54:00 29.96(11:49) 48.21(7:21) 1107181.4
  Cycling6 5:07:53 91.89(3:21) 147.88(2:05) 1253122.0
  MTB6 2:31:05 22.39(6:45) 36.03(4:12) 49748.8
  Core Stability2 55:0014.0
  Running1 20:01 2.49(8:03) 4.0(5:00)6.4
  MTB Orienteering1 15:53 2.73(5:49) 4.4(3:37) 756.7
  Total27 21:37:06 164.91 265.39 3448490.7
  [1-5]27 21:27:18

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Monday Aug 31, 2020 #

2 PM

Walk 1:23:06 intensity: (1:00:34 @1) + (15:36 @2) + (6:21 @3) + (35 @4) 3.8 km (21:52 / km) +140m 18:28 / km
ahr:93 max:149

MTB 16:00 [3] 2.4 km (6:40 / km) +80m 5:43 / km

Sunday Aug 30, 2020 #

11 AM

Teering race 55:21 intensity: (1:13 @1) + (10:09 @2) + (26:21 @3) + (17:22 @4) + (16 @5) 6.36 km (8:42 / km) +139m 7:50 / km
ahr:131 max:166 shoes: Inov8 XTalon 212

Awoonga. H3. Ran better than yesterday, but a lot of errors. Ran the wrong way out of the start. To 2 could not get to the creek I wanted so ended up way left. Ran straight past 4 and had to go back 100m. Stopped 10m short of 9 and stood there for a little bit, then went and looked in the hole. At 10 there is a gully missing, although sitting here I can see a very subtle one obscured by the control circle - its massive on the ground.
C • Matters trivial 21
1 PM

Walk 1:26:01 intensity: (3:56 @0) + (55:22 @1) + (11:34 @2) + (5:41 @3) + (8:52 @4) + (36 @5) 4.46 km (19:18 / km) +105m 17:16 / km
ahr:105 max:161 shoes: Inov8 XTalon 212

Collecting controls. Managed to drop an SI unit :( The Inov8 212 are wrong for rocky terrain; way too soft.

Saturday Aug 29, 2020 #

Event: ACT Metro Series: Junior League #6, Farrer Ridge - Event A
 
10 AM

Teering race 46:21 intensity: (18 @1) + (2:44 @2) + (27:50 @3) + (14:36 @4) + (53 @5) 6.33 km (7:19 / km) +137m 6:36 / km
ahr:135 max:171 shoes: Inov8 XTalon 212

Farrer Ridge. So slow that AP thought this was a walk. L knee deteriorating, was lacking drive for the first half. R hip still an issue too.

Friday Aug 28, 2020 #

2 PM

MTB 30:31 intensity: (47 @0) + (11:36 @1) + (13:06 @2) + (5:02 @3) 5.66 km (5:24 / km) +79m 5:02 / km
ahr:109 max:131

C • checking out the native cherry trees?? 5

Thursday Aug 27, 2020 #

10 AM

Cycling 59:03 intensity: (2:31 @0) + (4:55 @1) + (17:10 @2) + (32:51 @3) + (1:36 @4) 28.28 km (2:05 / km) +214m 2:01 / km
ahr:121 max:148

Wednesday Aug 26, 2020 #

Event: ACT Midweek Series: The Pinnacle
 
1 PM

Teering race 38:12 intensity: (51 @0) + (13 @1) + (58 @2) + (1:28 @3) + (17:18 @4) + (17:24 @5) 5.73 km (6:40 / km) +67m 6:18 / km
ahr:152 max:179 shoes: Inov8 XTalon 212

The Pinnacle. Had a lot of trouble with no. 7 in the bushes, as is usual in that area.

Tuesday Aug 25, 2020 #

10 AM

Cycling 46:10 intensity: (2:49 @1) + (2:55 @2) + (16:24 @3) + (23:40 @4) + (22 @5) 23.12 km (2:00 / km) +185m 1:55 / km
ahr:134 max:158

Monday Aug 24, 2020 #

9 AM

Cycling 47:24 intensity: (10 @0) + (6:53 @1) + (27:52 @2) + (11:35 @3) + (46 @4) + (8 @5) 21.56 km (2:12 / km) +175m 2:07 / km
ahr:118 max:161

Sunday Aug 23, 2020 #

Event: ACT "sprint" Gossan Hill
 
9 AM

MTB 12:07 intensity: (5:09 @1) + (2:41 @2) + (3:45 @3) + (32 @4) 2.85 km (4:15 / km) +21m 4:06 / km
ahr:114 max:143

Teering race 29:14 intensity: (18 @1) + (7 @2) + (29 @3) + (23:01 @4) + (5:19 @5) 3.81 km (7:40 / km) +110m 6:42 / km
ahr:148 max:165

Gossan Hill. mp, punched 26 instead of 19 (30m between them). Lost loads of time at "distinctive" trees or controls in trees - 9, 22, 24, 25 and 28.
Slow to 8 - Aoife ran away from me (-20s)
Ran into the circle but past 9 - 30s
Winsplits show a 20s mistake at 10, but it was just slow uphill
Ran into the circle but past 22 - 35s
Another tree at 24, but stopped at the creek, should have gone another 10m to the track as I was heading straight for it -1:35
Yet another tree at 25 -10s
Attackpoint for 28 was finally a tree I could recognise - but it was mapped as a thicket -15s
Total time loss - 2:35.
Some good times for 12-13: 45m in 4 seconds. (Probably not synced my GPS says I took 19 seconds, splits say 10).
10 AM

MTB 51:26 intensity: (1:02 @0) + (12:53 @1) + (26:48 @2) + (7:29 @3) + (3:13 @4) + (1 @5) 12.75 km (4:02 / km) +163m 3:47 / km
ahr:115 max:156


B - Splits

Saturday Aug 22, 2020 #

Event: ACT Metro Series: Junior League #5, Narrabundah Hill - Event A
 
10 AM

Teering race 45:22 intensity: (13 @0) + (30 @1) + (22 @2) + (8:23 @3) + (19:24 @4) + (16:30 @5) 6.8 km (6:41 / km) +170m 5:56 / km
ahr:149 max:182

Narrabundah Hill, Mod 1. OK run, but obviously slow having seen the results. Two mistakes in the same block - 3 and 8, contours aren't right - I'm sure Lidar would fix it. Also very imaginative "distinctive" tree at 1. Winsplits gives me two other "mistakes" at 4 and 7, those were just slow running. And Cath trounced me on 12 by going straight, over the top of the hill as I went around on the track.
C • One good leg 2

Thursday Aug 20, 2020 #

3 PM

Cycling 45:51 intensity: (10 @0) + (1:49 @1) + (2:14 @2) + (11:44 @3) + (29:07 @4) + (47 @5) 22.96 km (2:00 / km) +212m 1:55 / km
ahr:138 max:157

Barton

Wednesday Aug 19, 2020 #

Event: ACT Midweek Gininderra Creek
 
12 PM

Teering race 39:22 intensity: (12 @1) + (11 @2) + (2:12 @3) + (13:39 @4) + (23:08 @5) *** 6.65 km (5:55 / km) +113m 5:27 / km
ahr:154 max:172 shoes: Mizuno Wave Rider 21

Gininderra Creek, M1. Ran OK, still quite slow, R pec a bit sore. Podiatrist fixed ingrown toenail on Monday - no issue since. EDIT: except that since then my left heel has been sore on the inside.

Monday Aug 17, 2020 #

2 PM

Cycling 1:05:19 intensity: (1 @0) + (3:24 @1) + (12:50 @2) + (25:13 @3) + (23:43 @4) + (8 @5) 30.51 km (2:08 / km) +302m 2:02 / km
ahr:131 max:162

Barton-Palmerston

Sunday Aug 16, 2020 #

Event: ACT Classic Series: ACT League #3, Mt Jerrabomberra
 
10 AM

Teering race 54:42 intensity: (1:34 @1) + (4:15 @2) + (9:52 @3) + (23:46 @4) + (15:15 @5) 7.22 km (7:34 / km) +184m 6:43 / km
ahr:144 max:172 shoes: Inov8 XTalon 212

Mt Jerrabombera. Ingrown toenail was sore beforehand but OK during. Didn't swing R arm much, so torn pectoral muscle felt OK too. Went pretty well until I turned for 13 - downhill and stupidly tried to go N when it was actually NNE. Ended up going NNW and had to relocate off a dam. Then heading to the actual control hit a single strand fence full tilt square amidships, knocking the breath out of me and drawing blood. Took a while calming other people down after that (reminiscent of 1998 Aus Champs, when people came running from all directions to see what was wrong). Took a while to get going and had a bit of trouble in the green at 15 as well, so not a great last km.

Saturday Aug 15, 2020 #

Event: ACT Metro Series: Junior League #4, Mt Ainslie North - Event A
 
10 AM

Running (Elliptical) 20:01 intensity: (7:16 @1) + (4:46 @2) + (5:33 @3) + (2:16 @4) + (10 @5) 4.0 km (5:00 / km)
ahr:117 max:164 shoes: Mizuno Wave Rider 21

Mt Ainslie N, did not start. Ingrown toenail (left, fourth) has deteriorated, went to a Walk-In centre: can't cut out because it has granulated tissue growing over it. Need to visit podiatrist.
So just 20 mins on the Elliptical. 336 cal Device km 9.6.

Thursday Aug 13, 2020 #

Core Stability 40:00 [1]

10 AM

Cycling 44:06 intensity: (1:20 @1) + (3:23 @2) + (16:39 @3) + (22:44 @4) 21.45 km (2:03 / km) +165m 1:59 / km
ahr:134 max:150

Palmerston return

Wednesday Aug 12, 2020 #

11 AM

MTB Orienteering 15:53 intensity: (2:13 @2) + (8:51 @3) + (4:35 @4) + (14 @5) 4.4 km (3:37 / km) +75m 3:20 / km
ahr:119 max:160 shoes: Bike: Norco

Black Mt North. Checking controls for our event. Event went well, but several people reported an extra control between near 11 on the long course.
Unfortunately the chain fell off three times, down every steep hill.
4 PM

MTB 12:11 intensity: (2:05 @2) + (8:00 @3) + (2:06 @4) 2.6 km (4:41 / km) +20m 4:31 / km
ahr:120 max:144 shoes: Bike: Norco

Went and found the rogue control - a rogaine one, code 41, situated about halfway between our 43 and 44 but off line thankfully. On what I take to be a "distinctive tree" which is not on our map, or many previous editions of the Black Mt north map. Left it there, Marty thinks its been there for at least 3 months.

Tuesday Aug 11, 2020 #

3 PM

MTB 28:50 intensity: (2:46 @1) + (11:19 @2) + (11:19 @3) + (2:57 @4) + (29 @5) 9.76 km (2:57 / km) +134m 2:46 / km
ahr:125 max:158 shoes: Bike: Norco

Testing the fixed Norco (just one chain ring now) - was super clean before, but a bit muddy after. Went well.

Monday Aug 10, 2020 #

Core Stability 15:00 [3]

At Physio. diagnosis - torn pectoral muscle. Should heal in 3 weeks.
C • Bad injury for your golf game? 2
C • Ow 1

Sunday Aug 9, 2020 #

9 AM

Walk (Ski-O) 1:43:24 intensity: (53:08 @1) + (42:36 @2) + (6:21 @3) + (1:19 @4) 7.83 km (13:13 / km) +145m 12:06 / km
ahr:109 max:146 (injured)

Perisher. Fail. Goal no. 1 was not to get injured, but failed. Crashed after 50m, hit a bump on the "Sprint Loop" and face planted - strained something in upper right chest area. Face planted a second time later and this time my phone fell out of my pocket. Only realised a 100m or so later, and went back to find it but by which time it was dead. Fell another 4 times on the way back after that. Conditions were poor - cloudy, sleet, tracks uneven with subtle bumps and drifts; basically had no control on any downhill.

Saturday Aug 8, 2020 #

10 AM

Walk race (Ski-O) 1:48:43 intensity: (6:01 @1) + (37:35 @2) + (51:00 @3) + (10:26 @4) + (3:41 @5) 7.79 km (13:57 / km) +116m 12:59 / km
ahr:127 max:174

Perisher. Map Run F. Maprun of cancelled NSW/ACT Ski-O Championships and informal first leg of the Most Accomplished Orienteer across all 3 Orienteering Disciplines - Ski-Bike-Foot. Good start to defending my title with a "win". New snow and uneven tracks, but pretty good conditions really. Had a good effort for a stumbling cripple; fell only six times. Was sabotaged late by a phone call from undy, so had to skip the Sprint Loop control to get back to the shelter.

Friday Aug 7, 2020 #

Event: World Masters Orienteering Championships 2020 CANCELLED (moved to 2023)
 

Wednesday Aug 5, 2020 #

Event: ACT Midweek Series: Red Hill
 
12 PM

Teering race 45:26 intensity: (7 @0) + (12 @1) + (33 @2) + (2:18 @3) + (30:59 @4) + (11:17 @5) *** 5.3 km (8:34 / km) +187m 7:17 / km
ahr:149 max:168 shoes: Inov8 XTalon 212

Red Hill, Mod 1. Ran OK, left knee actually sorer than right. Moved the flag at 11 from an unmapped boulder 45m back to the (wrong) termite mound.

M1 - Splits

Sunday Aug 2, 2020 #

Walk 12:00 [1] 1.0 km (12:00 / km) +10m 11:26 / km
shoes: ASICS Kayano 23

Fieldwork. Wrenched right knee badly moving a small branch.
C • Are you looking for gold? 3

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