Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PowA

In the 30 days ending Jun 30, 2016:

activity	#	time	miles		km		+m
Walking	3	6:00:00	12.43	(28:58)	20.0	(18:00)
Cycling	4	5:08:37	86.95	(3:33)	139.94	(2:12)	1268
Touch Football	10	5:00:00	15.53	(19:19)	25.0	(12:00)
MTB	3	4:23:40	49.96	(5:17)	80.4	(3:17)	1698
MTBO	3	1:31:18	11.68	(7:49)	18.79	(4:52)	191
Orienteering	2	1:25:25	6.9	(12:23)	11.1	(7:42)	75
Total	25	23:29:00	183.45	(7:41)	295.23	(4:46)	3232

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Wednesday Jun 29, 2016 #

7 AM

MTB 1:23:58 [4] 26.8 km (3:08 / km) +566m 2:50 / km
ahr:140 max:162

Morning lap of Glenrock. Cool starting out.

12 PM

Touch Football 30:00 [2] 2.5 km (12:00 / km)
ahr:127 max:160

Lunch time touch football game. Nice out in the sun.

Tuesday Jun 28, 2016 #

11 AM

Orienteering 40:49 [3] 5.34 km (7:39 / km) +44m 7:20 / km
ahr:147 max:175

Ran course 6 of the Hunter Schools. Stopped for small amounts of time on 3 occasions to check on teams. Legs feeling tired most of the time. Lucky it was pretty flat.

Monday Jun 27, 2016 #

7 AM

MTB 1:27:11 [4] 26.8 km (3:15 / km) +566m 2:57 / km
ahr:142 max:164

Morning lap of Glenrock. Cold and windy. Surf was looking good.

Sunday Jun 26, 2016 #

Event: Newcastle OY #4 - Kitchener

10 AM

Orienteering race 44:36 [5] 5.76 km (7:45 / km) +31m 7:32 / km
ahr:161 max:178

NOY 4 at Poppethead. Flatish course. Fire or back burning made it a bit clearer for running but lost clear vegetation boundaries to use for navigation.
No major issues. Offline a little a couple of times.
1 - down the main track, across creek, around behind marsh
2 - up across main track, follow track SW through green, W across main track, follow track NW to creek
3 - across creek to W, S around green, SE across creek, off to the left a little. SI not working so few seconds checking and then punching.
4 - straight
5 - straight, right of erosion ditch
6 - straight
7 - SE across main track, into minor track, along edge creek
8 - across creek, N to minor track bend, straight
9 - straight line to minor track, tracks to near OOB, straight
10 - straight across track, to same track further on, followed track around to control
11 - straight, but was about 30m to right at top of ridge, visible though
12 - headed straight but drifted left and thought I was crossing correct gully, hit control 13, easy then
13 - back the same way
14 - straight, across first track, hit next track, follow to control
F - track to finish

4 seconds ahead of Burgo.

C • 2-3 2

Course Hard Medium - Splits

Friday Jun 24, 2016 #

7 AM

MTB 1:32:31 [4] 26.8 km (3:27 / km) +566m 3:07 / km
ahr:138 max:164

Morning ride around Glenrock. First for some time. Leg felt it and tired out half way around. Still a few damp patches and its in need of some traffic to smooth out some of the erosion ruts.

12 PM

Touch Football 30:00 [3] 2.5 km (12:00 / km)
ahr:146 max:170

Lunch time touch football game.

Thursday Jun 23, 2016 #

7 AM

Cycling 1:22:27 [3] 35.45 km (2:20 / km) +294m 2:14 / km
ahr:129 max:160

First exercise for 2 weeks after being sick. Easy ride down Fernleigh and back. Cool morning, was nice when stopped in a sunny spot.

12 PM

Touch Football 30:00 [3] 2.5 km (12:00 / km)
ahr:140 max:172

Lunch time touch football game.

Sunday Jun 19, 2016 #

7 AM

Walking 1:00:00 [1] 2.5 km (24:00 / km)

Putting out last of controls for today.

12 PM

Walking 1:00:00 [1] 2.5 km (24:00 / km)

Collecting controls and packing up.

Weather not great for MTBO but rain was only got heavier when we started packing up.

Disappointing numbers for the whole weekend.

C • MTBO courses 2

Saturday Jun 18, 2016 #

Event: NSW MTBO 4/5

1 PM

Walking 4:00:00 [1] 15.0 km (16:00 / km)

Placing controls for MTBO tomorrow at Wallaroo. Bits of riding, running, walking and standing still attaching controls to trees.

Still mostly OK, few puddles but only one or two that fully block the track. Hopefully we won't get all the predicted rainfall too early in the day.