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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 7 days ending Feb 27:

activity # timemileskm+mload
  Cycling2 2:46:06 48.48(3:26) 78.03(2:08) 71558.3
  Core Stability5 2:25:0029.0
  MTB3 1:50:25 19.28(5:44) 31.03(3:33) 40030.8
  Teering2 53:54 5.46(9:52) 8.78(6:08) 12125.6
  Swimming5 35:00 0.43(1:20:28) 0.7(50:00)14.0
  Running3 32:29 3.41(9:32) 5.48(5:55) 5112.5
  Water Running1 5:00 0.06(1:20:28) 0.1(50:00)2.0
  Total9 9:07:54 77.13 124.13 1287172.2
  [1-5]9 9:07:15
averages - weight:73.1kg

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Thursday Feb 27 #

5 PM

Cycling 30:39 intensity: (27 @0) + (12:50 @1) + (14:55 @2) + (2:23 @3) + (4 @4) 11.0 km (2:47 / km) +75m 2:42 / km
ahr:109 max:139

Cycling race 38:43 intensity: (23 @1) + (9 @2) + (1:02 @3) + (34:08 @4) + (3:01 @5) 24.45 km (1:35 / km) +200m 1:31 / km
ahr:147 max:157 weight:73.1kg

Stromlo Criterium. C grade, 20 laps, lasted a bit longer this time, dropped with 4 laps to go. Quite windy and I think that helped me survive the first half at about 40kmh. Then they eased off and I thought maybe I could get to the end with the bunch. No, another 40kmh lap and then I got cut off on a corner by a tiring guy. Got back on but only lasted half a lap.

Wednesday Feb 26 #

11 AM

MTB 18:36 intensity: (8 @0) + (5:41 @1) + (9:58 @2) + (2:35 @3) + (14 @4) 4.08 km (4:33 / km) +57m 4:16 / km
ahr:112 max:143 shoes: Bike: Norco

Test run to see if anyone had collected the control I saw out there on Sunday. They had.
6 PM

Teering race 26:50 intensity: (16 @1) + (13 @2) + (2:04 @3) + (23:47 @4) + (30 @5) 3.83 km (7:00 / km) +120m 6:03 / km
ahr:144 max:168 shoes: Mizuno Wave Rider 21

Radford College, M1. Okm 3.8 (!), GPS climb 46m. Quite slow and made a couple of small mistakes. Whats surprising is how little difference any of that made - I was 22nd overall and 22nd to no.1. After the error at 4 I was in 26th place and basically stayed there all the way just passing a couple of people who self-destructed.
Mistakes: #4 - (-30 seconds) orienteered to the centre of the circle and no flag. There were steps there so ran to the bottom and looked up, but didn't see the flag. Back to where I was and a bit further, nothing, back to the base of the steps and up a couple, yep there it was at the top.
#15 - (-30 seconds) orienteered to the centre of the circle and no flag. There were steps there - had a look over the side but nothing. Then had a look at the description - a pictorial "under" that I have never seen before. Had I realised it was on the lower level, a route choice across the covered area car park would have been far better.
#26 - (-30 seconds). A good leg and I missed both the faster route choices (straightish with no climb, and right).

MTB 10:26 intensity: (15 @2) + (5:37 @3) + (4:34 @4) 3.7 km (2:49 / km) +28m 2:43 / km
ahr:139 max:152 shoes: Bike: Scott Spark

Running 6:00 [3] 1.0 km (6:00 / km)
shoes: Mizuno Wave Rider 21

Waiting for several people to start

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

Tuesday Feb 25 #

9 AM

Cycling 1:36:44 intensity: (3 @0) + (15:51 @1) + (53:55 @2) + (23:02 @3) + (3:52 @4) + (1 @5) 42.58 km (2:16 / km) +440m 2:10 / km
ahr:119 max:155

Decided to avoid the gravelly roadworks on the GDE, but William Hovell and Gininderra Dr have way too much glass, so won't be doing this route anytime soon.

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

Core Stability 10:00 [1]

Monday Feb 24 #

10 AM

Running warm up/down 21:41 intensity: (1:11 @1) + (4:14 @2) + (9:59 @3) + (6:17 @4) 4.02 km (5:24 / km) +51m 5:04 / km
ahr:129 max:144 shoes: Mizuno Wave Rider 21

Core Stability 1:00:00 [1]

Lighter session, then to physio who introduced hopping. Not sure about that.

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

Sunday Feb 23 #

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

Core Stability 5:00 [1]

Hip flexor exercises
4 PM

MTB 1:21:23 intensity: (1 @0) + (40:24 @1) + (35:15 @2) + (5:43 @3) 23.25 km (3:30 / km) +315m 3:17 / km
ahr:109 max:134 shoes: Bike: Scott Spark

Aranda - Zoo - Arboretum
Funnily enough, Aoife and I had breakfast alongside Linden Hall this morning. She had bacon and eggs!

Saturday Feb 22 #

11 AM

Teering 27:04 intensity: (19 @1) + (1:34 @2) + (8:02 @3) + (16:43 @4) + (26 @5) 4.95 km (5:28 / km) +1m 5:27 / km
ahr:139 max:165 shoes: Mizuno Wave Rider 21

Olympic Bicentennial Park MapRun Long A. Got a bit confused when I punched the first control and the phone said “No. 9 punched”. The next one was coded 2 so went there anyway and was all right after that. As is usual these days took a while to get going. The mossies were out in force today.

Running warm up/down 4:48 intensity: (4 @1) + (4:20 @2) + (24 @3) 0.46 km (10:21 / km)
ahr:119 max:130

Note: at Sydney Track Classic later. Good show from Bol and Deng in the 800 and Michelle Finn (IRL) in the 3000m SC. Finn put a couple of mètres on second place at every jump, which Campbell would then close up straight away - until the last lap. Lots of fouls from the triple jumpers. Also a good 1500m from Linden Hall who slipped back to third with 150 to go, then came good in the last 50. There was an Erbacher in the 3000mSC - found something more rewarding than O?

Core Stability 10:00 [1]

Hip flexor exercises

Friday Feb 21 #

Core Stability 1:00:00 [1]

At home

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

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

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