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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PowA

In the 29 days ending Feb 29, 2016:

activity # timemileskm+m
  MTB15 16:19:10 172.09(5:41) 276.95(3:32) 4769
  Cycling6 6:53:34 122.6(3:22) 197.3(2:06) 1719
  Touch Football9 4:30:00 13.98(19:19) 22.5(12:00)
  MTBO2 2:26:25 23.06(6:21) 37.11(3:57) 430
  Orienteering4 2:15:47 9.64(14:05) 15.51(8:45) 124
  Street O1 44:08 3.34(13:14) 5.37(8:13) 85
  Total37 33:09:04 344.7(5:46) 554.74(3:35) 7127

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Monday Feb 29, 2016 #

7 AM

Cycling 1:11:28 [3] 35.45 km (2:01 / km) +294m 1:56 / km
ahr:131 max:153

Morning ride down Fernleigh and back.
12 PM

Touch Football 30:00 [2] 2.5 km (12:00 / km)
ahr:113 max:149

Lunch time touch football game.

Sunday Feb 28, 2016 #

Event: MTBO - BOSS (Bike Orienteering Summer Series) - #6
 
9 AM

MTBO race 1:14:44 [5] 19.99 km (3:44 / km) +213m 3:33 / km
ahr:152 max:166

Final BOSS race for this season. Ended up second but probably not deserved. Poor plan for score section and then didn't follow it well, missed seeing a 3 point control until late then stupidly rode a long in and out to get it. Plus Malcolm had to stop to help an injured rider costing him time, points and probably second place today and second overall.

Edit-Malcolm's time was adjusted by estimated lost time. Put him back in second today and overall.
11 AM

MTB 52:38 [3] 14.51 km (3:38 / km) +165m 3:26 / km
ahr:141 max:161

Extra ride to go along some of the nicer tracks without map board, in the designed direction and without stopping for controls.

Friday Feb 26, 2016 #

7 AM

MTB 1:01:54 [3] 15.43 km (4:01 / km) +381m 3:34 / km
ahr:139 max:160

Morning lap of Glenrock. Back on 29" after wheel fixed. Much better to ride. Started at a reasonable pace but front derailleur not working properly and chain kept dropping to small chain ring when I went over bumpy sections. Stopped a few times to fix it and motivation to push hard waned.

Three guys riding flat out the wrong way across high roller.?
C • Front derailleur 5
12 PM

Touch Football 30:00 [2] 2.5 km (12:00 / km)
ahr:127 max:159

Lunchtime touch football game. Too many people today.

Thursday Feb 25, 2016 #

12 PM

Touch Football 30:00 [3] 2.5 km (12:00 / km)
ahr:131 max:165

Lunchtime touch football game. Hot. Legs coping much better with the slow/fast effort of touch than they are with trying to jog a constant speed at park o. Hopefully they feel better by bush o time.

Wednesday Feb 24, 2016 #

12 PM

Touch Football 30:00 [3] 2.5 km (12:00 / km)
ahr:131 max:162

Lunchtime touch football game.
6 PM

Orienteering race 37:28 [3] 5.24 km (7:09 / km) +25m 6:59 / km

Park o at Raymond Terrace. Knee not that happy with running this afternoon. Hot.
7 PM

Orienteering 34:37 [2] 2.65 km (13:04 / km) +18m 12:38 / km

Park o. Following Alec around the short course. Knees happy he wanted to walk and talk.

Course Long - Splits

Sunday Feb 21, 2016 #

7 AM

MTB 40:28 [3] 10.76 km (3:46 / km) +309m 3:17 / km
ahr:144 max:166

Morning lap of Glenrock. Few too many people near Gun Club Rd, lots of runners and Santa Cruz demo day.
8 AM

MTB 52:16 [4] 13.34 km (3:55 / km) +371m 3:26 / km
ahr:145 max:164

Second, slightly different lap. More people now.

Saturday Feb 20, 2016 #

9 AM

Cycling 1:54:58 [3] 50.45 km (2:17 / km) +543m 2:10 / km
ahr:130 max:161

Ride around harbour, beaches and down Fernleigh track. Very windy along beach. Almost blown off going down hill to Bar Beach.

Friday Feb 19, 2016 #

7 AM

MTB 1:33:00 [3] 26.8 km (3:28 / km) +566m 3:08 / km
ahr:123 max:154

Slow/easy ride around Glenrock. Still a few wet patches.
12 PM

Touch Football 30:00 [3] 2.5 km (12:00 / km)
ahr:136 max:163

Lunchtime touch football game.

Wednesday Feb 17, 2016 #

7 AM

Cycling 1:08:45 [4] 35.45 km (1:56 / km) +294m 1:52 / km
ahr:146 max:166

Morning ride on Fernleigh to Belmont and back.
12 PM

Touch Football 30:00 [3] 2.5 km (12:00 / km)
ahr:131 max:162

Lunch time touch football game.
5 PM

Orienteering race 32:55 [3] 5.08 km (6:29 / km) +47m 6:12 / km
ahr:145 max:158

Park orienteering race at Mayfield West. Legs too tired from earlier activities today. No errors and happy with route choices.
6 PM

Orienteering 30:47 [3] 2.54 km (12:07 / km) +34m 11:22 / km
ahr:107 max:128

Park orienteering short course. Following Alec.

Long - Splits

Monday Feb 15, 2016 #

6 AM

Cycling 1:11:01 [4] 35.45 km (2:00 / km) +294m 1:55 / km
ahr:143 max:166

Morning ride down Fernleigh to Belmont and back.
8 AM

Cycling 10:41 [2] 5.05 km (2:07 / km)
ahr:143 max:164

Few minutes left to spare so did lap of racecourse.
12 PM

Touch Football 30:00 [3] 2.5 km (12:00 / km)
ahr:131 max:159

Lunch time touch football.

Saturday Feb 13, 2016 #

8 AM

MTB 1:24:20 [4] 26.8 km (3:09 / km) +566m 2:51 / km
ahr:140 max:165

Morning lap of Glenrock. On the old bike while I wait for wheel to be fixed. I'm sure 26" wheels are slower. Legs a bit sore and tired from two games of touch football.
3 PM

Cycling 1:16:41 [4] 35.45 km (2:10 / km) +294m 2:05 / km
ahr:142 max:167

Testing out new road bike. Fast ride to Belmont but slow on the way back.

Friday Feb 12, 2016 #

7 AM

MTB 56:32 [3] 17.06 km (3:19 / km) +289m 3:03 / km
ahr:113 max:160

Morning ride to Glenrock. Broke a spoke on the way up snakes and ladders. Slow ride out and back home.

Two weeks to get wheel fixed!
12 PM

Touch Football 30:00 [3] 2.5 km (12:00 / km)
ahr:138 max:162

Lunchtime touch football. Legs still sore from yesterday's game.

Thursday Feb 11, 2016 #

12 PM

Touch Football 30:00 [3] 2.5 km (12:00 / km)
ahr:131 max:159

First game of lunchtime touch for the year. Fitness and skills lacking.

Wednesday Feb 10, 2016 #

7 AM

MTB 1:23:13 [4] 26.8 km (3:06 / km) +566m 2:49 / km
ahr:140 max:165

Morning ride around Glenrock. Almost fully dry and no one else there.
6 PM

Street O race 44:08 [3] 5.37 km (8:13 / km) +85m 7:37 / km
ahr:120 max:163

Street o at Elemore Vale. Started out with the intention of walking. Managed for first half and then decided I needed to jog to make it back on time. Planned short cut through the bush was not possible as bush too thick.

Monday Feb 8, 2016 #

6 AM

MTB 1:15:26 [3] 35.45 km (2:08 / km) +294m 2:03 / km
ahr:133 max:154

Morning ride down Fernleigh and back.

Sunday Feb 7, 2016 #

Event: MTBO - BOSS (Bike Orienteering Summer Series) - #5
 
9 AM

MTBO race 1:11:41 [5] 17.12 km (4:11 / km) +217m 3:56 / km
ahr:156 max:173

BOSS 5 at O'Donnelltown. Pretty muddy from all the recent rain but mostly rideable. Collected all controls but 6 minutes slower than Steveo. No real errors so need to get faster.

Friday Feb 5, 2016 #

2 PM

MTB 1:33:01 [3] 26.8 km (3:28 / km) +566m 3:08 / km
ahr:135 max:166

Easy afternoon ride around Glenrock. Was probably too wet to be in there. Could do with another day of dry weather. Back to normal work and exercise hours next week, will have to start getting up early again.

Wednesday Feb 3, 2016 #

10 AM

MTB 58:12 [3] 16.63 km (3:30 / km) +213m 3:17 / km
ahr:143 max:159

Another ride around Ashtonfield now that I know the way. Great fast track. Few too many spiders webs though.
2 PM

MTB 58:16 [1] 14.29 km (4:05 / km) +42m 4:01 / km
ahr:93 max:138

Final check of street o course and clues.

Tuesday Feb 2, 2016 #

10 AM

MTB 30:00 [4] 8.0 km (3:45 / km)

Started a fast lap at Glenrock to try beat previous time. After 30 minutes discovered I hadn't started GPS. Heat and lack of motivation to start again so rode tracks to gps for map.
11 AM

MTB 1:05:12 [2] 8.09 km (8:04 / km) +220m 7:06 / km
ahr:112 max:149

Slow ride at Gelnrock

Monday Feb 1, 2016 #

8 AM

MTB 1:14:42 [2] 16.19 km (4:37 / km) +221m 4:19 / km
ahr:111 max:156

Ride with the Geriatrics at Thornton/Ashtonfield. Good to follow people who know the tracks. Total time 1:52. Lots of stopping for everyone to get back together and for chatting.

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