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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 7 days ending Sep 16, 2018:

activity # timemileskm+mload
  Cycling2 2:54:40 46.75(3:44) 75.24(2:19) 91455.6
  Teering3 1:53:39 9.42(12:04) 15.16(7:30) 27317 /26c65%52.1
  Core Stability2 1:20:0022.0
  Rowing2 14:37 1.86(7:50) 3.0(4:52)3.8
  Total7 6:22:56 58.04 93.41 118717 /26c65%133.5
  [1-5]7 6:19:09

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Sunday Sep 16, 2018 #

Event: ACT Long Distance Championships: ACT League #12, Sandhills
 
10 AM

Teering race (ACT Champs) 50:50 intensity: (16 @0) + (26 @1) + (51 @2) + (2:07 @3) + (37:19 @4) + (9:51 @5) **** 6.74 km (7:32 / km) +176m 6:40 / km
ahr:148 max:179 spiked:8/13c shoes: VJ Bold Super 10R

Sandhills, M60, 1st. Rest day yesterday worked and was able to run freely. R Knee sore after though. Quite poor navigation. Off line at 2, 3. Concentrating too hard on compass at 6 and didn't look 10m to my left - ran a further 110m on the same bearing (-3:15), lost my line and overshot 10, bamboozled and lost the plot at 11 (-2 minutes). Very lucky to survive all that for the class win, but poor performance on Course 4.

Friday Sep 14, 2018 #

5 AM

Cycling 1:41:54 intensity: (2:22 @0) + (33:30 @1) + (30:54 @2) + (19:14 @3) + (15:27 @4) + (27 @5) 42.34 km (2:24 / km) +551m 2:16 / km
ahr:116 max:162

Below par ride with Vikings 4th group of 5. Legs not there today, struggled on hills. Thick fog on north side of Lake Burley Griffin, couldn't use glasses. Coldest ride for a while, particularly fingers, even with full gloves. Having a bad bout of chronic allergic rhinitis (mostly eyes, sinus) last few days.
4 PM

Teering 25:58 intensity: (12 @0) + (9:37 @1) + (11:32 @2) + (4:27 @3) + (10 @4) 2.48 km (10:27 / km) +3m 10:23 / km
ahr:110 max:138 shoes: Asics Kayano 22

Haig Park. Banjaxed. No drive from knees, both sore after especially Right.

Thursday Sep 13, 2018 #

Core Stability 30:00 [3]

Single Leg Press (Civic) 41x30kg, 33x37kg, 23x44kg, 15x51kg (all fail).

Rowing 4:19 [3] 1.0 km (4:19 / km)

Easily the fastest rowing session done to date. Way off Fitz's 3:06.7 in training to win the 2018 National Indoor Rowing over-55 though. (he did 500m in 1:23.6 for 500m winning in 2017).

Wednesday Sep 12, 2018 #

12 PM

Teering 36:51 intensity: (14 @1) + (2:54 @2) + (5:51 @3) + (23:20 @4) + (4:32 @5) *** 5.94 km (6:12 / km) +94m 5:45 / km
ahr:144 max:162 spiked:9/13c shoes: Inov8 XTalon 212

Mulligans Not Flat. Orange 1. Knees better than last week, but still not great on the steep terrain for the first third. Mistakes at 1 (-1:30) and 3 (-30) were de-motivating, but going well in the flatter middle third until I massively overshot 9 (-35). Struggled back up the hill for the last third.
R calf (inside, halfway up) is a bit sore since the park run, something to keep an eye on.

Tuesday Sep 11, 2018 #

10 AM

Cycling 1:12:46 intensity: (57 @0) + (10:39 @1) + (33:49 @2) + (24:53 @3) + (2:07 @4) + (21 @5) 32.9 km (2:13 / km) +363m 2:06 / km
ahr:119 max:166

Well I think Clarrie Hermes Drive might be out of bounds for the next couple of months. Magpie swooped 9 times at the junction with Barton Highway. I had come prepared with a few breadcrumbs and tried the stopping and staring method, but the ungrateful SOB just kept coming, even when I was stopped and looking straight at him. No contact, but close.
C • Magpies 1

Monday Sep 10, 2018 #

10 AM

Rowing 10:18 intensity: (10:11 @1) + (7 @2) 2.0 km (5:09 / km)
ahr:94 max:110

Core Stability 50:00 [1]

Single Leg press 25x97.5, 25x105, 25x112.5, 25x120, 22x120, 16x127.5 (fail).

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