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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 7 days ending May 15, 2016:

activity # timemileskm+mload
  Cycling2 2:45:41 42.9(3:52) 69.03(2:24) 119653.9
  MTB Orienteering3 2:38:53 24.12(6:35) 38.82(4:06) 84572.1
  Core Stability1 1:05:0013.0
  MTB2 35:00 4.97(7:02) 8.0(4:23) 14010.5
  Total8 7:04:34 71.99 115.86 2181149.5
  [1-5]8 7:01:50

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Sunday May 15, 2016 #

8 AM

MTB Orienteering race (NSW Champs) 34:30 intensity: (24 @0) + (2:06 @1) + (13:10 @2) + (14:38 @3) + (4:12 @4) 7.97 km (4:20 / km) +94m 4:05 / km
ahr:125 max:152

Rydal, Sprint Distance. Started well but then rode straight past 3 without seeing it (-1:10). That dented confidence. For the next one I actually found the right track but inexplicably (lost confidence??) thought it was wrong and turned around (-6:45). After that it was all over, but I was faster than Peter back from here. All too late, 5th.
11 AM

MTB warm up/down 20:00 [2] 5.0 km (4:00 / km) +100m 3:38 / km

Went back to the last control from yesterday.
12 PM

MTB Orienteering race (NSW Champs) 51:48 intensity: (16 @0) + (14 @1) + (2:38 @2) + (17:14 @3) + (28:37 @4) + (2:49 @5) 10.95 km (4:44 / km) +302m 4:09 / km
ahr:139 max:161

Sunny Corner, Middle, M60 3rd. The best course of the weekend. Rode well, particularly for a second-fastest finish split behind Fergus, but made way too many mistakes. Had worked out the route to 1, but was looking too far ahead when the start beeps went; so forgot what I was going to do and went the wrong way (over the hill). Then lost time at 3, 7 (map correction), 8 and 10 - my only stack of the weekend in the creek crossing, and lost the chain.
This race was one where I really needed my front suspension.

Saturday May 14, 2016 #

11 AM

MTB warm up/down 15:00 [2] 3.0 km (5:00 / km) +40m 4:41 / km

12 PM

MTB Orienteering race (NSW Champs) 1:12:35 intensity: (1:00 @1) + (2:29 @2) + (13:54 @3) + (47:16 @4) + (7:56 @5) 19.9 km (3:39 / km) +449m 3:17 / km
ahr:144 max:177

Sunny Corner, Long M60, 2nd. Unfortunately I had "Autopause" on, so all the stops are missing from the GPS track. Many of those were at the last control where I just couldn't work out where the flag could be. I was on my own, a group just having left the area, and I searched the open ground for a track entrance. There was no track of course, just a gap between a few trees with the flag on the end, tucked well out of sight. I went back to the nearest track junction, just to make sure I as in the right spot - that was a problem because it was shown as a cross roads when in fact it was a T junction. So that didn't really instill confidence. I was on the point of just heading to the finish and reporting the control as missing, but I decided to have one more go, so back up the hill. This time there were people there and I spotted Hamish coming out of the bush.
The other major time loss was the two times refolding the map and trying to get it into the mapboard. They used plastic and it wouldn't stay; the clips weren't strong enough to hold the bouncy paper. That actually cost in the region of 1-2 minutes.

Wednesday May 11, 2016 #

10 AM

Cycling 1:53:26 intensity: (1:16 @0) + (30:00 @1) + (37:51 @2) + (27:56 @3) + (16:21 @4) + (2 @5) 45.73 km (2:29 / km) +839m 2:16 / km
ahr:119 max:161

Another "incident": a car didn't give way on a roundabout, just kept coming. I had judged enough space in any case but the guy was an idiot. Bobbin in 12:17 which was good as I felt pretty tired.

Tuesday May 10, 2016 #

Core Stability (Pilates) 1:05:00 [1]

reformer on all in (3.75).

Monday May 9, 2016 #

3 PM

Cycling 52:15 intensity: (48 @0) + (6:19 @1) + (27:19 @2) + (14:17 @3) + (3:28 @4) + (4 @5) 23.31 km (2:15 / km) +357m 2:05 / km
ahr:121 max:158

Was conscious of Undy's crash earlier, but still lost the back wheel in the Grosvenor road drain. Just managed to stay upright, at least it was uphill.

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