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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 31 days ending Dec 31, 2020:

activity # timemileskm+mload
  Cycling9 6:50:51 122.2(3:22) 196.66(2:05) 1422146.6
  MTB11 6:12:44 64.0(5:49) 103.01(3:37) 94697.9
  Walk3 1:51:36 4.77(23:25) 7.67(14:33) 27720.4
  Teering4 1:51:05 10.16(10:56) 16.34(6:48) 23226 /29c89%53.1
  Swimming10 1:20:00 0.99(1:20:28) 1.6(50:00)32.0
  Running3 1:13:57 8.19(9:02) 13.18(5:37) 19928.7
  Total36 19:20:13 210.31(5:31) 338.46(3:26) 307626 /29c89%378.8
  [1-5]36 18:42:34
averages - weight:73kg

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Thursday Dec 31, 2020 #

Note

2020 Year Review
Eughh.
Orienteering
Only 3 Championships this year, won 2 (NSW Sprint and ACT MTBO Sprint) and second in the other (ACT MTBO Middle). SkiO - retained best overall orienteer title across Ski/MTB/Foot O.

Pink Rankings: After dropping from 104 to 132 last year, back up to 107. That included only 1 scoring run in 2020.

Cycling
Just managed to hit the target with 4,001km. That included nearly double the MTB component of last year which is ridiculous seeing I didn't have my Scott Spark for 6 months after the frame crack issue. Lots of other bike fails as well this year.
Running: down to 426km, 100km lower than 2019. A few issues - January wasn't great with a brief bout of SARS and the smoke, the right knee failed in March, then the double hernia surgery in June, a torn muscle after the skiing, an ingrown toenail in August; a bad fall at Kowen in September and a left calf spasm in November.

Setting: Black Mt N. and Kowen MTBO.

Core Stability. Disappointing to have to stop the pilates with only 22 hours done this year
C • End of Year activity 2
9 AM

MTB 6:46 intensity: (1:27 @1) + (5:09 @2) + (2 @3) + (7 @4) + (1 @5) 2.36 km (2:52 / km) +25m 2:43 / km
ahr:114 max:156 shoes: Bike: Norco

10 AM

Teering race 32:34 intensity: (25 @0) + (2:44 @1) + (7:10 @2) + (9:29 @3) + (12:08 @4) + (38 @5) 4.14 km (7:52 / km) +56m 7:22 / km
ahr:128 max:170 shoes: Mizuno Wave Rider 21

Wybalena Grove. Post race analysis of splits suggest I lost 3.30 in total on less than optimal route choices and/or errors on 4 controls out of the 34.
11 AM

MTB 1:05:36 intensity: (4:59 @0) + (30:15 @1) + (22:32 @2) + (6:58 @3) + (52 @4) 20.45 km (3:12 / km) +195m 3:04 / km
ahr:105 max:144 shoes: Bike: Norco

2 PM

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

Wednesday Dec 30, 2020 #

10 AM

MTB 1:13:11 intensity: (2:10 @0) + (21:50 @1) + (17 @2) + (27:31 @3) + (21:06 @4) + (17 @5) 11.48 km (6:22 / km) +209m 5:51 / km
ahr:121 max:158 shoes: Bike: Scott Spark

Cotter Pines. Got the crank fixed on properly yesterday at ACT Superstore - no issues.
C • So how good were the trails? 3
12 PM

Cycling 8:20 [3] 5.0 km (1:40 / km) +10m 1:39 / km

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

Casuarina Sands

Monday Dec 28, 2020 #

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

10 AM

Cycling 1:06:21 intensity: (5:00 @1) + (24:08 @2) + (33:46 @3) + (3:27 @4) 30.2 km (2:12 / km) +227m 2:07 / km
ahr:121 max:143

1 PM

MTB 6:15 intensity: (4:42 @1) + (1:33 @2) 1.65 km (3:47 / km) +22m 3:33 / km
ahr:97 max:121 shoes: Bike: Norco

Coffee Run

Sunday Dec 27, 2020 #

Event: 2020 Xmas 5 Days - CANCELLED
 

Friday Dec 25, 2020 #

8 AM

Running race 22:33 intensity: (5 @0) + (12 @1) + (5 @2) + (32 @3) + (13:10 @4) + (8:29 @5) 5.0 km (4:31 / km) +14m 4:27 / km
ahr:151 max:169 shoes: Mizuno Wave Rider 21

Fingal Bay Parkrun. 8th parkrun, and the fifth in a row of 22 minutes something. Good conditions this year. Not a great lead up so a bit underpowered. Ok start, but really struggled from about halfway. R calf very tight after.
12 PM

MTB 40:02 intensity: (28:46 @1) + (10:15 @2) + (57 @3) + (4 @4) 11.85 km (3:23 / km) +78m 3:16 / km
ahr:100 max:143

On the Klein
C • I thought that was Shingos bike 5

Thursday Dec 24, 2020 #

11 AM

MTB 21:01 intensity: (1:00 @0) + (18:20 @1) + (1:41 @2) 6.08 km (3:28 / km) +46m 3:20 / km
ahr:98 max:117

On the old 1995 Klein
12 PM

Walk 37:18 intensity: (20:21 @0) + (15:56 @1) + (51 @2) + (10 @3) 1.26 km (29:38 / km) +44m 25:13 / km
ahr:75 max:132

MTB 19:30 intensity: (47 @0) + (18:43 @1) 6.14 km (3:11 / km) +6m 3:10 / km
ahr:91 max:107

Wednesday Dec 23, 2020 #

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

11 AM

Running 25:58 intensity: (10:00 @1) + (11:29 @2) + (3:09 @3) + (1:02 @4) + (18 @5) 3.93 km (6:36 / km) +142m 5:36 / km
ahr:97 max:139 shoes: Mizuno Wave Rider 21

Fly Point

Tuesday Dec 22, 2020 #

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

11 AM

Walk 32:40 intensity: (5:42 @0) + (22:43 @1) + (4:07 @2) + (8 @3) 2.41 km (13:32 / km) +153m 10:17 / km
ahr:88 max:131 shoes: Mizuno Wave Rider 21

Tomaree

Monday Dec 21, 2020 #

8 AM

Running 25:26 intensity: (2:22 @1) + (14:04 @2) + (7:53 @3) + (57 @4) + (10 @5) 4.25 km (5:59 / km) +43m 5:42 / km
ahr:122 max:156 shoes: Mizuno Wave Rider 21

Fingal Bay. Terrible. Even when I felt I was running OK the pace was dire.

Sunday Dec 20, 2020 #

2 PM

MTB 7:27 intensity: (6:10 @1) + (1:11 @2) + (6 @3) 1.5 km (4:58 / km) +2m 4:56 / km
ahr:103 max:126

Fingal Bay. Not all on the GPS, but it does capture the crank falling off again just when picking up speed (I was standing on the pedals because the saddle was wet). Narrowly avoided a stack.

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

Mainly trying to catch waves with Aoife for a lot longer than 10 minutes. Got very cold after.

Saturday Dec 19, 2020 #

4 PM

MTB 26:23 intensity: (14:41 @1) + (8:36 @2) + (2:17 @3) + (42 @4) + (7 @5) 7.5 km (3:31 / km) +57m 3:23 / km
ahr:109 max:156 shoes: Bike: Scott Spark

Fingal Bay. Crank fell off after 3km. Not having a good run with bikes this year.

Friday Dec 18, 2020 #

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

Thursday Dec 17, 2020 #

4 PM

Cycling 31:15 intensity: (1:25 @0) + (2:52 @1) + (1:25 @2) + (9:16 @3) + (16:08 @4) + (9 @5) 16.38 km (1:54 / km) +127m 1:50 / km
ahr:130 max:162

Test ride after chain/cassette replacement - no slipping. I'm not sure how a "KFC" or "KMC" chain got onto my Shimano Ultegra cassette, but it wasn't working.

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

Wednesday Dec 16, 2020 #

5 PM

Teering 48:14 intensity: (33 @1) + (23 @2) + (4:52 @3) + (39:44 @4) + (2:42 @5) *** 6.79 km (7:06 / km) +163m 6:21 / km
ahr:144 max:166 shoes: Inov8 XTalon 212 green

Cooleman Ridge. Forgot to download (2nd time in a couple of years). Not running well on hills, but at least no injury issues. Lost a minute when completely lost my position across a map fold from 11-12. Good battle with Slats from there.
Doctor - BP 130 over 76. Also did blood test - that may have affected run 6 hours later.
Cholesterol - 6.0 (down since 2010 - 6.7)
Triglycerides - 1.6 (2019 1.3, 2018 1.04, 2012 - 1.6, 2010 - 1.8)
HDL - 1.6 (2019 1.6, 2012 - 1.1, 2010 - 1.3)
LDL - 3.7 (2019 - 4.4, 2018 - 4.3, 2012 - 4.0, 2010 - 4.6) - should be less than 3.5
PSA - 3.74 (2019 - 3.5, 2010 - 1.6) - old age but less than 4.5 is OK
Globulins - 27 (on the low side but better than 2011 - 21, 2019 - 24)
Haemoglobin 154. 2019 - 148 (135-180). Red, white cells and platelets normal.
HbAlc - IFCC 38 [Diabetes >48], DCCT 5.6%
Faecal Haemoglobin - not detected
Glucose 5.6 (2019 - 5.3, 4.7 May 18) - should be 3.6-6.0
Iron 22.4 (Ferritin 134 range 30-500) (2019 - 21.5, 2017 - 15)
CRP (C Reactive protein) 0.7 (should be <3)
B12 347
Folate 22.8

Tuesday Dec 15, 2020 #

6 PM

Cycling race 27:30 intensity: (31 @1) + (4 @2) + (1:00 @3) + (21:38 @4) + (4:17 @5) 17.23 km (1:36 / km) +63m 1:34 / km
ahr:148 max:164

ACT Vets, first race with them. Big bunch. Was going OK, but gears started slipping after about 10 minutes. Reluctant to change gear after that, so just sat at the back and finished with the bunch. This is despite visiting the bike shop yesterday for that precise reason.
7 PM

Cycling warm up/down 20:00 [3] 9.0 km (2:13 / km) +45m 2:10 / km
ahr:170 max:184

Monday Dec 14, 2020 #

10 AM

MTB 52:44 intensity: (36:38 @1) + (14:39 @2) + (1:27 @3) 15.34 km (3:26 / km) +148m 3:17 / km
ahr:104 max:133 shoes: Bike: Norco

Yet another ride to roll the sealant in the flat front tyre. Picked up 2.5kg of metal from the bike lane.

Sunday Dec 13, 2020 #

Event: ACT Sprint Series #9: Palmerville
 
10 AM

Teering race 25:39 intensity: (24 @0) + (10 @1) + (5 @2) + (5:50 @3) + (3:29 @4) + (15:41 @5) *** 4.91 km (5:13 / km) +3m 5:12 / km
ahr:150 max:165 spiked:26/29c weight:73kg shoes: Inov8 XTalon 212 green

Palmerville. Lost a bit of time on 18 (thicket E side, mapped as white, 20 secs). Also missed 3 (should have gone straighter) and 29 (overshoot) a bit, and got the main route choice at 11 wrong (-20 secs), should have gone backwards.
Good news is L calf was fine, so can untick that injury.
New compass - Moscompass, Left handed Model 3 with magnifier.
12 PM

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

It’s been too cold the last few days, but I was hot after the O.

Saturday Dec 12, 2020 #

2 PM

Cycling 53:32 intensity: (4:45 @1) + (20:10 @2) + (26:36 @3) + (2:01 @4) 25.0 km (2:08 / km) +190m 2:04 / km
ahr:123 max:149

Rode via Palmerston School and asked the cricketers whether there was a fixture on Jan 3rd - there isn't (hopefully they are right).

Friday Dec 11, 2020 #

10 AM

Cycling 1:06:05 intensity: (7:31 @1) + (6:54 @2) + (31:59 @3) + (19:26 @4) + (15 @5) 30.92 km (2:08 / km) +242m 2:03 / km
ahr:128 max:164

Had to replace 4th tube in 4 rides beforehand; top was not on valve although tyre still had decent pressure. May have been like that since I collected it from the bike service. Rode to the bike shop and got 2 new tubes.

Thursday Dec 10, 2020 #

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

Monday Dec 7, 2020 #

12 PM

Walk 41:38 intensity: (40:00 @1) + (1:32 @2) + (6 @3) 4.0 km (10:25 / km) +80m 9:28 / km
ahr:81 max:127

Webbs

Saturday Dec 5, 2020 #

6 AM

Cycling 1:30:35 intensity: (25:52 @1) + (42:03 @2) + (19:09 @3) + (3:27 @4) + (4 @5) 41.96 km (2:10 / km) +346m 2:04 / km
ahr:116 max:155

Icelandic route. Gears are not behaving after the service and the bike had an actual spasm on the Barton Hiway overpass, but I held on.
C • Time for a new bike with tubeless tyres? 2
C • Icelandic route 1

Friday Dec 4, 2020 #

10 AM

Cycling 47:13 intensity: (20:59 @1) + (23:45 @2) + (2:11 @3) + (18 @4) 20.97 km (2:15 / km) +172m 2:10 / km
ahr:108 max:142 (injured)

2nd road ride in three weeks, and third flat. Rode over a nail which went straight through my brand new tyre and tube - only 10km of use for these.
Aware of L calf, but no pain.
Bike service - Dura ace gear cable - $30, Tire - Bontrager AW3 Hard Case Lite 700x28 - $140, Brake Pads $36, Bar tape $35
Renovation $61,594+GST inc benchtops $10,380

Wednesday Dec 2, 2020 #

5 PM

Teering 4:38 intensity: (21 @0) + (3:09 @1) + (1:06 @2) + (2 @3) 0.5 km (9:16 / km) +10m 8:25 / km
ahr:103 max:127 (injured) shoes: Inov8 XTalon 212 green

Campbell Park. With two days of no pain, thought I would be all right for this. But the L calf was sore since this morning. Was tolerable warming up, but as soon as I started I knew it was no good. Bailed before no. 1 and walked back.

Tuesday Dec 1, 2020 #

3 PM

MTB 53:49 intensity: (29:08 @1) + (22:10 @2) + (2:31 @3) 18.65 km (2:53 / km) +158m 2:46 / km
ahr:109 max:133 shoes: Bike: Scott Spark

Hot, but into a headwind all the way, which was refreshing.

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