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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 7 days ending Jan 4:

activity # timemileskm+mload
  MTB6 3:58:59 32.95(7:15) 53.03(4:30) 73570.5
  Teering2 46:51 3.53(13:17) 5.68(8:15) 5719.5
  Running1 20:34 2.49(8:15) 4.01(5:08) 708.7
  Swimming3 15:00 0.19(1:20:28) 0.3(50:00)6.0
  Cycling1 8:20 3.11(2:41) 5.0(1:40) 103.3
  Total11 5:29:44 42.26(7:48) 68.01(4:51) 872108.0
  [1-5]11 5:18:45

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TuWeThFrSaSuMo

Monday Jan 4 #

3 PM

Running 20:34 intensity: (36 @1) + (48 @2) + (12:35 @3) + (6:35 @4) 4.01 km (5:08 / km) +70m 4:43 / km
ahr:133 max:151 shoes: Mizuno Wave Rider 21

Black Mt after the rain. R calf tightened up in the last 500m.

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

Sunday Jan 3 #

8 AM

Teering 14:17 intensity: (1:10 @1) + (1:21 @2) + (3:03 @3) + (7:40 @4) + (1:03 @5) 1.53 km (9:19 / km) +1m 9:17 / km
ahr:137 max:165 shoes: Mizuno Wave Rider 21

Palmerston District PS. Last minute control check.

Note - later went to Canberra United 2 Melbourne City 1. Great game and wonderful last minute goal.

Saturday Jan 2 #

11 AM

MTB 38:57 intensity: (50 @0) + (19:39 @1) + (17:06 @2) + (1:22 @3) 7.59 km (5:08 / km) +73m 4:54 / km
ahr:106 max:129 shoes: Bike: Scott Spark

Bruce Ridge with Aoife

Friday Jan 1 #

2 PM

MTB 47:06 intensity: (1:58 @0) + (12:32 @1) + (16:28 @2) + (15:11 @3) + (57 @4) 9.98 km (4:43 / km) +218m 4:15 / km
ahr:113 max:140 shoes: Bike: Scott Spark

3 PM

MTB 7:23 intensity: (37 @0) + (4:44 @1) + (48 @2) + (1:01 @3) + (13 @4) 1.17 km (6:19 / km) +15m 5:56 / km
ahr:98 max:144 shoes: Bike: Scott Spark

Thursday Dec 31, 2020 #

Note

2020 Year Review
Eughh.
Orienteering
Only 3 Championships this year, won 2 (NSW Sprint and ACT MTBO Sprint) and second in the other (ACT MTBO Middle). SkiO - retained best overall orienteer title across Ski/MTB/Foot O.

Pink Rankings: After dropping from 104 to 132 last year, back up to 107. That included only 1 scoring run in 2020.

Cycling
Just managed to hit the target with 4,001km. That included nearly double the MTB component of last year which is ridiculous seeing I didn't have my Scott Spark for 6 months after the frame crack issue. Lots of other bike fails as well this year.
Running: down to 426km, 100km lower than 2019. A few issues - January wasn't great with a brief bout of SARS and the smoke, the right knee failed in March, then the double hernia surgery in June, a torn muscle after the skiing, an ingrown toenail in August; a bad fall at Kowen in September and a left calf spasm in November.

Setting: Black Mt N. and Kowen MTBO.

Core Stability. Disappointing to have to stop the pilates with only 22 hours done this year
9 AM

MTB 6:46 intensity: (1:27 @1) + (5:09 @2) + (2 @3) + (7 @4) + (1 @5) 2.36 km (2:52 / km) +25m 2:43 / km
ahr:114 max:156 shoes: Bike: Norco

10 AM

Teering race 32:34 intensity: (25 @0) + (2:44 @1) + (7:10 @2) + (9:29 @3) + (12:08 @4) + (38 @5) 4.14 km (7:52 / km) +56m 7:22 / km
ahr:128 max:170 shoes: Mizuno Wave Rider 21

Wybalena Grove. Post race analysis of splits suggest I lost 3.30 in total on less than optimal route choices and/or errors on 4 controls out of the 34.
11 AM

MTB 1:05:36 intensity: (4:59 @0) + (30:15 @1) + (22:32 @2) + (6:58 @3) + (52 @4) 20.45 km (3:12 / km) +195m 3:04 / km
ahr:105 max:144 shoes: Bike: Norco

2 PM

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

Wednesday Dec 30, 2020 #

10 AM

MTB 1:13:11 intensity: (2:10 @0) + (21:50 @1) + (17 @2) + (27:31 @3) + (21:06 @4) + (17 @5) 11.48 km (6:22 / km) +209m 5:51 / km
ahr:121 max:158 shoes: Bike: Scott Spark

Cotter Pines. Got the crank fixed on properly yesterday at ACT Superstore - no issues.
12 PM

Cycling 8:20 [3] 5.0 km (1:40 / km) +10m 1:39 / km

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

Casuarina Sands

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