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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 7 days ending Mar 1, 2020:

activity # timemileskm+mload
  Cycling3 5:03:26 86.48(3:31) 139.18(2:11) 1506109.9
  Core Stability3 2:10:0026.0
  Teering2 41:49 3.8(11:00) 6.12(6:50) 13320.2
  Swimming5 35:00 0.43(1:20:28) 0.7(50:00)14.0
  Running3 33:41 3.74(9:00) 6.02(5:36) 5212.8
  MTB2 29:02 4.83(6:00) 7.78(3:44) 859.9
  Total9 9:32:58 99.29 159.8 1776192.9
  [1-5]9 9:31:09
averages - weight:73.1kg

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Sunday Mar 1, 2020 #

Event: ACT Sprint Series #7: Aranda Primary School & Preschool
 
9 AM

Teering race 14:59 intensity: (6 @1) + (13 @2) + (3:57 @3) + (10:33 @4) + (10 @5) 2.29 km (6:32 / km) +13m 6:21 / km
ahr:142 max:158 shoes: Mizuno Wave Rider 21

Aranda PS. Just too slow. A couple of hesitations. Took a few seconds to find the start and no. 1 on the map (-10s). Slow up the hill to the pre-school. Got to 21, but there was a crowd of people blocking the stairs, so went back around and under (-10s). Another use of the "under" description that I had never seen until last Wednesday. Went off the map to 23, avoiding the stupid new (well old but revamped) "Passable wall" symbol which looks dark and foreboding (-10s). Possibly should have gone anti-clockwise to get to 30? It looks shorter now. 18th again.

Running warm up/down 6:00 [2] 1.0 km (6:00 / km) +1m 5:58 / km
shoes: Mizuno Wave Rider 21

Saturday Feb 29, 2020 #

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

9 AM

Cycling 2:17:20 intensity: (1:11 @0) + (10:44 @1) + (30:56 @2) + (1:11:58 @3) + (22:19 @4) + (12 @5) 61.15 km (2:15 / km) +791m 2:07 / km
ahr:126 max:147

Friday Feb 28, 2020 #

Core Stability 1:00:00 [1]

Could only manage 60kg on the single leg press.

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

C • Are you swimming at home ? 2

Thursday Feb 27, 2020 #

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, 2020 #

Event: ACT Runners Shop Twilight Series #14: Radford College
 
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, 2020 #

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, 2020 #

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)

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