Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PowA

In the 30 days ending Nov 30, 2015:

activity	#	time	miles		km		+m
MTB	14	17:54:36	203.9	(5:16)	328.15	(3:16)	5079
MTBO	5	6:08:23	56.15	(6:34)	90.36	(4:05)	995
Touch Football	8	4:00:00	12.43	(19:19)	20.0	(12:00)
Street O	3	2:13:31	11.9	(11:13)	19.15	(6:58)	101
Orienteering	1	16:33	1.47	(11:17)	2.36	(7:01)	16
Total	31	30:33:03	285.84	(6:25)	460.02	(3:59)	6191

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Monday Nov 30, 2015 #

8 AM

MTB 1:35:05 [4] 25.6 km (3:43 / km) +196m 3:35 / km
ahr:140 max:163

Another ride at Kiwarrak on the way back to SWR. Didn't see anyone else there today. Getting pretty hot by the end.

Sunday Nov 29, 2015 #

Orienteering race (Sprint) 16:33 [3] 2.36 km (7:01 / km) +16m 6:47 / km
ahr:153 max:168

Club presentation sprint event at Kilaben Bay - St Joseph's. Good place for the event and presentation. Good weather, bit warm running and good attendance. Took a little bit to get into the map/scale.

12 PM

MTB 1:37:47 [3] 21.4 km (4:34 / km) +283m 4:17 / km
ahr:142 max:169

Stopped at Kiwarrak for a ride to break up trip from Kempsey to Newcastle. Collected a couple of local tour guides on the way round.

C • Back? 2

Friday Nov 27, 2015 #

6 AM

MTB 1:20:27 [4] 26.8 km (3:00 / km) +566m 2:43 / km
ahr:140 max:165

Morning ride in Glenrock. One of NP, Hunter Water, Ausgrid has bulldozed the fire roads. Bit loose and soft in a few places now. Not really sure they needed to do the whole length?

12 PM

Touch Football 30:00 [2] 2.5 km (12:00 / km)
ahr:119 max:159

Lunch time touch football at work. Too many people today.

Wednesday Nov 25, 2015 #

6 AM

MTB 1:16:12 [4] 24.9 km (3:04 / km) +502m 2:47 / km
ahr:139 max:166

Morning ride around Glenrock.

12 PM

Touch Football 30:00 [2] 2.5 km (12:00 / km)
ahr:125 max:164

lunch time touch football at work.

6 PM

Street O 43:43 [3] 5.9 km (7:25 / km) +56m 7:04 / km
ahr:130 max:153

Street orienteering at Birmingham Gardens. Hot afternoon. 29 points.

C • Thanks 3

Monday Nov 23, 2015 #

6 AM

MTB 1:21:39 [4] 26.8 km (3:03 / km) +566m 2:45 / km
ahr:136 max:161

Morning ride around usual Glenrock tracks.

12 PM

Touch Football 30:00 [2] 2.5 km (12:00 / km)
ahr:132 max:159

Lunch time touch football at work.

Sunday Nov 22, 2015 #

7 AM

MTB 1:25:29 [3] 23.4 km (3:39 / km) +302m 3:26 / km
ahr:132 max:156

Exploring tracks at Thornton.

Saturday Nov 21, 2015 #

7 AM

MTB 1:51:54 [3] 27.5 km (4:04 / km) +428m 3:47 / km
ahr:138 max:162

Ride around tracks a Killingworth. Someone has rebuilt and repaired a few of the bridges.

Friday Nov 20, 2015 #

6 AM

MTB 1:22:57 [3] 26.8 km (3:06 / km) +566m 2:48 / km
ahr:136 max:164

Morning ride around Glenrock. Tracks mostly dry. Already pretty warm.

12 PM

Touch Football 30:00 [3] 2.5 km (12:00 / km)
ahr:127 max:160

Lunch time touch football at work. 12 people stupid enough to run for 30 minutes in the heat.

C • Possibly 2

Wednesday Nov 18, 2015 #

6 AM

MTB 1:17:12 [3] 35.45 km (2:11 / km) +294m 2:05 / km
ahr:135 max:160

Morning ride on Fernleigh track. Too wet for Glenrock.

12 PM

Touch Football 30:00 [3] 2.5 km (12:00 / km)
ahr:132 max:159

Lunch time touch football at work.

6 PM

Street O race 45:09 [3] 6.5 km (6:57 / km) +33m 6:46 / km
ahr:135 max:163

Street o at Maitland. 39 points. Must have picked a good route as well placed for me. Tired legs from riding this morning and touch at lunch time.

Sunday Nov 15, 2015 #

8 AM

MTBO race (BOSS) 1:16:00 [4] 15.2 km (5:00 / km) +73m 4:53 / km
ahr:145 max:164

BOSS 2 at Lone Pine Road (pond). After Greg modified the course and reprinted maps on Saturday to avoid the deep water it rained heavily over night and turned a lot of tracks to creeks, made the ponds deeper and the not under water tracks muddy. Still fun though. Set out with a plan/route to visit all the controls but got a flat at about 55 minutes. Couldn't get it to seal well and used all my gas cartridge before it did and then had to ride slowly back to the finish with about 5 psi in the rear tyre. Stopped for about 5-6 minutes. Ended up only 1 minute late with 41 points. Think Malcolm won with 48.

Took an old bike that I was less worried about riding in the mud and water. Will take a while to clean and flush out the bearings this afternoon.

Friday Nov 13, 2015 #

7 AM

MTB 1:26:34 [3] 26.8 km (3:14 / km) +566m 2:55 / km
ahr:128 max:157

Easy ride around usual Glenrock loop.

12 PM

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

Lunch time touch football at work.

Wednesday Nov 11, 2015 #

12 PM

Touch Football 30:00 [2] 2.5 km (12:00 / km)
ahr:125 max:158

Lunch time touch football at work.

6 PM

Street O 44:39 [3] 6.75 km (6:37 / km) +12m 6:33 / km
ahr:140 max:157

Street orienteering at Throsby Creek. 38 points.

Tuesday Nov 10, 2015 #

12 PM

Touch Football 30:00 [3] 2.5 km (12:00 / km)
ahr:129 max:165

Lunch time touch football at work.

Sunday Nov 8, 2015 #

10 AM

MTBO race 1:44:20 [5] 27.3 km (3:49 / km) +472m 3:31 / km
ahr:148 max:168

Aus Long Champs at Paddy's Swamp. Second to Rob G by about 4 minutes. Generally happy. Not sure about route choice to 1, big climb that required pushing. Lost small amount of time on hard to see tracks going into and out of 7 and the minor track hidden by the circle close to 11.

C • Congratulations 3

Saturday Nov 7, 2015 #

10 AM

MTBO race 27:21 [5] 9.2 km (2:58 / km) +37m 2:55 / km
ahr:156 max:167

Aus Sprint Champs at Torquay. Second 20s behind Eoin. Lost small amount of time re-folding map after 9. Route choice and execution to 18 not good, lost about 20s?

2 PM

MTBO race 1:12:17 [5] 16.46 km (4:23 / km) +260m 4:04 / km
ahr:150 max:168

Aust Middle Champs at Anglesea. Poor result about 8+ minutes down on Eoin. Lost 1 minute with loss of concentration and contact 4 to 5. Lost about 7 minutes 10 to 11 missing a track junction, eventually ending up near dam at 12 and then working out where I was. Tired near then end with a few stops to make sure I was still on my route.

Friday Nov 6, 2015 #

3 PM

MTBO 1:28:25 [3] 22.2 km (3:59 / km) +153m 3:51 / km
ahr:123 max:166

Aus Champs preamble. Spent the first couple of controls making sure kids were OK. Then rode with Steve and Rob V along the flat single track only getting the controls on those tracks. Ended up riding off the east of the map because the track was so good. Got back 15 minutes late.

Wednesday Nov 4, 2015 #

6 AM

MTB (Wind trainer) 1:01:04 [2] 26.7 km (2:17 / km)
ahr:103 max:134

Easy ride on wind trainer.

C • Time... 3

Monday Nov 2, 2015 #

5 PM

MTB 49:39 [3] 13.1 km (3:47 / km) +366m 3:20 / km
ahr:143 max:162

Afternoon ride in Glenrock. Started out hot and sunny. Started pouring after about half an hour. Tracks quickly turned into creeks.

Sunday Nov 1, 2015 #

7 AM

MTB 26:10 [2] 6.8 km (3:51 / km) +59m 3:41 / km
ahr:125 max:148

Went to explore tracks at Thornton. Sliced open my rear tyre and couldn't find anything big enough to hold a tube in. Ended up with a long walk back to the car.

4 PM

MTB 1:02:27 [3] 16.1 km (3:53 / km) +385m 3:28 / km
ahr:145 max:166

Clean bike, new chain, new tyre and the rest of this morning's ride. In Glenrock though.

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