Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 7 days ending May 15, 2019:

	activity	#	time	miles		km		+m				load
	Teering	4	2:39:57	13.76	(11:37)	22.15	(7:13)	479	38 /	54c	70%	71.8
	MTB Orienteering	2	2:21:19	20.92	(6:45)	33.66	(4:12)	575				43.1
	Core Stability	2	1:50:00									22.0
	MTB	2	25:18	5.81	(4:21)	9.36	(2:42)	104				7.1
	Rowing	1	14:37	1.74	(8:24)	2.8	(5:13)					3.5
	Total	8	7:31:11	42.23		67.97		1158	38 /	54c	70%	147.5
	[1-5]	8	7:30:33
averages - weight:74.2kg

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Wednesday May 15, 2019 #

Event: ACT Midweek Series: Remembrance Park (World Orienteering Day)

12 PM

Teering race 44:26 *** 5.98 km (7:26 / km) +119m 6:45 / km
ahr:144 max:165 spiked:13/15c shoes: VJ Bold Super 10R

Remembrance Park, Mt Ainslie, Orange 1. A better run than the last few weeks. Trying to get height and direction right but missed a little on 6 (too high) and 8 (too far left).
Results:
1 TNeedham RR-A 41:05
2 M Pedersen PO-A 44:10 +3:05
3 E*Rothery RR-A 44:26 +3:21
4 CChalmers RR-A 48:31
5 G Lane PO-A 51:25 +10:20
6 J Scown AO-A 51:50 +10:45
7 BJones RR-A 58:10 +17:05
8 D Erbacher PO-A 1:00:20 +19:15
9 MBurt RR-A 1:05:25 +24:20
10 K Fifield RR-A 1:11:40 +30:35
11 T Slatyer PO-A 1:16:31 +35:26
12 B Wymer PO-A 1:22:45 +41:40

Orange 1 - Splits

Tuesday May 14, 2019 #

2 PM

MTB Orienteering 1:10:02 16.42 km (4:16 / km) +332m 3:52 / km
ahr:107 max:152

Bruce Ridge Setting.

MTB 7:44 3.76 km (2:03 / km) +14m 2:01 / km
ahr:104 max:118

Monday May 13, 2019 #

8 AM

Rowing 14:37 2.8 km (5:13 / km)
ahr:98 max:151

Core Stability (Pilates) 45:00 [1]

Sunday May 12, 2019 #

Event: ACT Classic Series: ACT Teams Race, Narrabundah Hill

9 AM

Teering race 43:30 **** 6.62 km (6:34 / km) +148m 5:55 / km
ahr:149 max:177 spiked:8/14c shoes: Inov8 XTalon 212

Narrabundah Hill, Teams Race. Dumb and Dumber To. Fell apart when I had to navigate on the second loop. Lost 5:15 - time at 1 (30 secs), 3 (45 secs), 4 (1:30), 6 (2 mins) and 7 (30 secs). Kept finding big features (Tin shed, wall, boulders, knolls and depressions) that weren't on the map, although that wasn't the main problem - tiredness and inability to navigate were more important.

C • tiredness and inability to navigate 3

Saturday May 11, 2019 #

Event: ACT Metro Series: Junior League #2, Map Mates #1, Cottermouth

11 AM

Teering 30:18 **** 4.12 km (7:22 / km) +131m 6:21 / km
ahr:138 max:161 spiked:17/25c weight:74.2kg shoes: Inov8 XTalon 212

Cottermouth. Orange 1. More bumbling. Lost time at 2, 3, 4, 7, 10, 11, 12, 13.

4 PM

MTB Orienteering 1:11:17 17.24 km (4:08 / km) +243m 3:52 / km
ahr:112 max:143

Bruce Ridge setting

Friday May 10, 2019 #

Core Stability 1:05:00 [1]

Single Leg Press 25 times 87.5, 90, 97.5 then 21 x 105, 18 x 112.5, 15 x 120, 12 x 127.5, 7 x 135*.
*Edit - 1 rep short of PB!

Thursday May 9, 2019 #

3 PM

MTB 17:34 5.6 km (3:08 / km) +90m 2:54 / km
ahr:116 max:139 shoes: Bike: Norco

Teering 41:43 5.43 km (7:41 / km) +81m 7:09 / km
ahr:106 max:159 shoes: Mizuno Wave Rider 20

Setting at Black Mountain.
Flu shot today. Blood Pressure 124/68.
Cholesterol - 6.6 (up a bit from 2018 - 6.2 but down since 2010 - 6.7)
Triglycerides - 1.3 (2018 1.04, 2012 - 1.6, 2010 - 1.8)
HDL - 1.6 (2012 - 1.1, 2010 - 1.3)
LDL - 4.4 (2018 - 4.3, 2012 - 4.0, 2010 - 4.6) - should be less than 3.5
PSA - 3.5 (2010 - 1.6) - old age but less than 4.5 is OK
Globulins - 24 (on the low side but better than 2011 - 21)
Haemoglobin 148 (135-180)
Glucose 5.3 (4.7 May 18) - should be 3.6-6.0
Iron 21.5 (2017 - 15)

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