Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PowA

In the 30 days ending Sep 30, 2017:

activity	#	time	miles		km		+m
MTB	11	14:18:12	151.57	(5:40)	243.93	(3:31)	4365
Cycling	7	9:11:12	137.15	(4:01)	220.72	(2:30)	1653
MTBO	5	5:41:11	43.74	(7:48)	70.4	(4:51)	1282
Orienteering	2	1:49:15	7.01	(15:35)	11.28	(9:41)	292
Weights	2	50:00
Total	24	31:49:50	339.47		546.33		7592

3:07

0:00

» now

Friday Sep 29, 2017 #

6 AM

MTB 1:47:01 [3] 21.95 km (4:53 / km) +501m 4:23 / km
ahr:132 max:161

Tired legs from lots of snorkelling again yesterday. Lazy cruise around beaches and ridge tops. Tried to follow a few tracks that disappeared or were a bit overgrown. Last day of riding the wonderful bike from the shed. Hopefully make my bike feel light and fast for racing next week.

Thursday Sep 28, 2017 #

6 AM

MTB 1:23:41 [3] 23.68 km (3:32 / km) +536m 3:10 / km
ahr:124 max:180

C • This island looks cool 2

Wednesday Sep 27, 2017 #

MTB 1:02:55 [2] 23.85 km (2:38 / km) +179m 2:33 / km
ahr:126 max:159

Easy ride on the flattest bit I could find. Saw a common death adder on the track.

Tuesday Sep 26, 2017 #

6 AM

MTB 1:21:32 [3] 20.44 km (3:59 / km) +486m 3:34 / km
ahr:145 max:205

Morning ride exploring island. Found a slightly better bike to ride. Bit of road, bit of what was once Road and bit of walking track. Why did I think a tropical island would be flat? Some good steep hills. Leg a bit tired from snorkelling out on reef for about 4 hours yesterday. It's a hard life.

C • Well 2

Sunday Sep 24, 2017 #

Cycling 1:15:00 [2] 25.0 km (3:00 / km) +150m 2:55 / km
ahr:110 max:142

Ride on bike from the shed at the place we are staying. I think it is the worst bike I have ever been on. All I can say is I got a small amount of exercise. I did explore a little of the island.

Had my gps in indoor mode for half the time.

Hire shop down the road seems to have one decent MTB for $20 a day.

PS. Staying on Magnetic Island in relative of brother-in-law's house.

Friday Sep 22, 2017 #

MTB 57:07 [3] 18.81 km (3:02 / km) +243m 2:51 / km
ahr:127 max:167

Half a Glenrock ride. Bike problems cut it short. Detour via bike shop on way home.

Cycling 43:35 [3] 20.26 km (2:09 / km) +86m 2:06 / km
ahr:133 max:158

Other half of ride on road bike.

Wednesday Sep 20, 2017 #

MTBO 1:26:09 [2] 16.51 km (5:13 / km) +392m 4:40 / km
ahr:106 max:149

More navigation practice. Old course at Dungog. Few tracks gone, few tracks added, the mapped tracks not right in a couple of places. Some areas have been fenced as appear to be doing veg regeneration. Forces concentration and staying in touch but not helpful for speed of navigation. Have to use some up to date maps next few times to practice going fast.

One new fence across a track I was taking, road straight into it, luckily had just slowed down to check and wire was at chest height.

Tuesday Sep 19, 2017 #

MTB 6:54 [1] 1.67 km (4:08 / km) +17m 3:56 / km
ahr:92 max:119

Warm up.

MTBO 33:39 [2] 6.87 km (4:54 / km) +112m 4:32 / km
ahr:125 max:150

MTB navigation practice. Old course at Barnsley. About 4 minutes slower than when I did course. Time would have been second. Difficult navigation as so many new tracks since that event.

MTBO 44:12 [2] 10.02 km (4:25 / km) +174m 4:04 / km
ahr:119 max:156

MTBO navigation practice. Old course at Barnsley.

MTB 9:29 [1] 2.18 km (4:21 / km) +31m 4:04 / km
ahr:103 max:121

Cool down. HR seems low on all of these.

Monday Sep 18, 2017 #

Weights 30:00 [2]

Sunday Sep 17, 2017 #

Event: Hunter Valley Champs - Abermain

10 AM

Orienteering race 51:11 [4] 6.46 km (7:55 / km) +118m 7:16 / km
ahr:150 max:175

Hunter Valley Champs - new map by Denis - The Powerlines. M50 10+ minutes behind Rob V.

1. Straight
2. Straight, people standing there and visible
3. Started straight through clear area heading for east end, shape and tracks need some concentration, out end, along minor track, across to next track and control
4. Out to track, along to minor track, straight to creek and up minor creek
5. Straight, past towers on easement, picked up vague tracks after easement and followed to control
6. Straight, hit track, continued straight, must have veered to east, stopped at about distance and spotted control 30-40 m to west
7. Straight, hit track junction, straight
8. Straight, followed convenient animal track some of the way, through gap in veg, veered north to control
9. Straight, must have veered a little to north, saw ant nest close to ploughed track, south to control
10. Straight to road, follow tracks, straight through bush past comm tower, track to junction north of control, straight, helped by two others heading into green from other directions
11. Straight
12. Tracks to major open area, across open, minor track from end of open, straight from end of track
13. Straight
14. Straight, though was going to left through veg, turned right (wrong) at creek edge, didn't look as expecting, JE and GQ who were near disappeared so assume they found it and went to where they had been
15. Straight
16. Straight to minor track, track around to control
17. Into creek, across into erosion gully, up gully to control
18. Poor route out of erosion and creek, lots of climbing up and down, out to track, straight up edge of creek
19. Straight
F. Fun 2 minute up hill to finish

Hard Medium - Splits

Saturday Sep 16, 2017 #

9 AM

MTBO 2:00:11 [2] 23.57 km (5:06 / km) +400m 4:42 / km
ahr:122 max:161

Taping controls for some MTBO training this afternoon.

2 PM

MTBO 23:00 [3] 6.31 km (3:39 / km) +105m 3:22 / km
ahr:154 max:170

MTBO training at Killingworth. Course 1.

3 PM

MTBO 34:00 [3] 7.12 km (4:47 / km) +99m 4:28 / km
ahr:144 max:165

MTBO training at Killingworth. Course 2. Slowing down now.

4 PM

MTB 10:34 [2] 2.91 km (3:38 / km) +19m 3:31 / km
ahr:146 max:161

Back to the car.

Wednesday Sep 13, 2017 #

Cycling 35:00 [1] 15.0 km (2:20 / km)

Exercise bike hotel gym.

Weights 20:00 [2]

Weights in hotel gym.

Monday Sep 11, 2017 #

MTB 1:49:39 [3] 32.63 km (3:22 / km) +580m 3:05 / km
ahr:134 max:166

Morning lap of Glenrock before heading out of town all week for meetings.

Sunday Sep 10, 2017 #

Cycling 1:27:12 [1] 18.26 km (4:47 / km) +117m 4:38 / km

Family ride along the harbou and into the beach.

Saturday Sep 9, 2017 #

Cycling 1:55:34 [3] 53.63 km (2:09 / km) +497m 2:04 / km
ahr:130 max:154

Fernleigh track.

Friday Sep 8, 2017 #

MTB 2:08:26 [3] 34.56 km (3:43 / km) +644m 3:24 / km
ahr:130 max:166

Afternoon ride in Glenrock.

Wednesday Sep 6, 2017 #

MTB 1:39:38 [4] 30.67 km (3:15 / km) +566m 2:58 / km
ahr:141 max:167

afternoon lap of Glenrock.

Monday Sep 4, 2017 #

Cycling 1:17:40 [3] 35.45 km (2:11 / km) +294m 2:06 / km
ahr:129 max:153

Sunday Sep 3, 2017 #

10 AM

Orienteering race 58:04 [4] 4.82 km (12:03 / km) +174m 10:12 / km

Orienteering NOY 7 at Fassifern Ridge. First attempt at running since breaking foot, sore running and sore going steep up and down whatever speed. Limited concentration on navigation so few errors. Legs tired from riding lately, more tired by end.

1. SW below green, hit track, to control from track junction.
2. Decided to go straight, green much more of a struggle than anticipated, to the east when got to circle. Lost time from route through green, little from being slightly of line.
3. Decided needed to follow old tracks through next bit of of green but it ended up much clearer, straight.
4. Intended to go straight, went straight but not enough to the north, confused then and bit of time to work it out.
5. Up to and along track to ridge line, straight from track junction.
6. Straight heading up to top of first creek past top of hill, contour to next creek.
7. Straight
8. Straight to NW end rock line, straight towards control, didn't go far enough and then tempted off line by GS running back and forwards looking.
9. Straight/contour.
10. Straight towards saddle, straight from saddle.
11. Straight.
12. Straight, went above green and then down, looked clear enough to have gone through.
F. Straight.

Saturday Sep 2, 2017 #

3 PM

MTB 1:41:16 [4] 30.58 km (3:19 / km) +563m 3:02 / km
ahr:140 max:170

Lap of Glenrock. Nice afternoon for a ride.

Friday Sep 1, 2017 #

3 PM

Cycling 1:57:11 [3] 53.12 km (2:12 / km) +509m 2:06 / km
ahr:126 max:157

Afternoon ride on Fernleigh track.

« Earlier | Later »