Training Log Archive: O-ingIn the 7 days ending Oct 7, 2017:
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Saturday Oct 7, 2017 #
9 AM
MTB Orienteering race (Aus Champs) 28:39 *** 7.2 km (3:59 / km) +55m 3:50 / km
ahr:141 max:163 spiked:14/17c weight:77.4kg
Wingello Village, Sprint, M60, 4th. Fitter than I thought I was going to be and the street/trail format suited me (no technical single track). But my nav was off today with three major mistakes at 4, 8 and 11 losing 30, 45 and 30 secs. 4 was riding too hard and losing track of direction; 8 was misreading map and going to 9 first and 11 was not assessing the route choices properly which lead to having to lift the bike over two fences at the oval.
MTB warm up/down 37:43 6.53 km (5:46 / km) +60m 5:31 / km
ahr:100 max:141
Shadowing Aoife
2 PM
MTB Orienteering race (Aus Champs) 55:27 11.96 km (4:38 / km) +227m 4:14 / km
ahr:145 max:170
Wingello Quarries, Middle, M60, 3rd. This was a good effort - attacked the course and the high average HR is indicative. Probably could have/ should have won this one but let down by the sore right knee and some poor routes.
Started well but but couldn't get going up the steep hill out of 1 - not enough power in the right leg. The GPS gave me a 48 second pause for that: given the 2:11 margin for the win that is an awful lot.
Climbed well to 4 and took the lead. Got stuck behind an old lady on the single track to 6: GPS gave me a 20 second pause, AP a 30 second mistake and I lost the lead.
Missed a possible better route to 8 (out to the bigger track). Went around the back for 9 which was good, but didn't even look at the steep descent options out of the control: Rob took one and gained a minute on me there.
Lost some more time just on single track riding to 11 (30-45 secs) before a decent effort on the cruel finish leg.
Started well but but couldn't get going up the steep hill out of 1 - not enough power in the right leg. The GPS gave me a 48 second pause for that: given the 2:11 margin for the win that is an awful lot.
Climbed well to 4 and took the lead. Got stuck behind an old lady on the single track to 6: GPS gave me a 20 second pause, AP a 30 second mistake and I lost the lead.
Missed a possible better route to 8 (out to the bigger track). Went around the back for 9 which was good, but didn't even look at the steep descent options out of the control: Rob took one and gained a minute on me there.
Lost some more time just on single track riding to 11 (30-45 secs) before a decent effort on the cruel finish leg.
Thursday Oct 5, 2017 #
2 PM
MTB 1:00:00 15.22 km (3:56 / km) +293m 3:36 / km
ahr:118 max:154
Majura Pines via bike shop to get a saddlebag. First time in MP that I haven't fallen off.
Wednesday Oct 4, 2017 #
11 AM
Rowing 10:00 [3] 1.74 km (5:45 / km)
Core Stability 45:00 [1]
Tuesday Oct 3, 2017 #
11 AM
MTB 1:49:02 24.04 km (4:32 / km) +254m 4:18 / km
ahr:114 max:149
Sunday Oct 1, 2017 #
Walk (Aus Champs) 1:30:00 [1] 6.0 km (15:00 / km) +100m 13:51 / km
shoes: ASICS Gel Nimbus 19
Hill End. Relays. Turning on frosty controls and pick up after. 16000 steps both days.
Really bad night with sinus.
Really bad night with sinus.