Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PowA

In the 31 days ending Jul 31, 2016:

activity	#	time	miles		km		+m
MTB	10	13:29:22	151.4	(5:21)	243.66	(3:19)	4902
Cycling	9	9:27:13	159.47	(3:33)	256.64	(2:13)	2123
Touch Football	6	3:00:00	9.32	(19:19)	15.0	(12:00)
Orienteering	3	2:17:48	10.05	(13:42)	16.18	(8:31)	238	11c
Total	28	28:14:23	330.25	(5:08)	531.48	(3:11)	7263	11c

2:35

0:00

» now

Sunday Jul 31, 2016 #

9 AM

MTB 1:00:03 [3] 15.39 km (3:54 / km) +171m 3:42 / km
ahr:127 max:151

Morning ride at Barnsley trying to follow GBs track.

Saturday Jul 30, 2016 #

3 PM

MTB 55:00 [3] 14.0 km (3:56 / km) +250m 3:36 / km
ahr:134 max:169

Easy ride at Glenrock to GPS tracks for map. GPS doesn't seem to have recorded anything but time at the beginning of the ride.

Friday Jul 29, 2016 #

7 AM

MTB 1:26:15 [4] 26.8 km (3:13 / km) +566m 2:55 / km
ahr:138 max:164

Morning ride around Glenrock.

Wednesday Jul 27, 2016 #

7 AM

MTB 1:25:38 [4] 26.8 km (3:12 / km) +566m 2:53 / km
ahr:141 max:163

Morning ride around Glenrock. Finished giving my old 26" Epic a birthday last night so rode it. Corners better in the tight areas, not as good over the bumps.

12 PM

Touch Football 30:00 [3] 2.5 km (12:00 / km)
ahr:137 max:159

Lunch time touch football game.

Tuesday Jul 26, 2016 #

12 PM

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

Lunch time touch football game.

Monday Jul 25, 2016 #

7 AM

MTB 1:25:37 [3] 26.8 km (3:12 / km) +566m 2:53 / km
ahr:136 max:161

Morning ride around Glenrock. Bit more wet and muddy than NSWMTB trail status suggested.

Sunday Jul 24, 2016 #

Event: Newcastle OY #6 - Pothana

11 AM

Orienteering race 45:15 [5] 6.56 km (6:54 / km) +89m 6:28 / km
ahr:161 max:190

Fast running course, pushed myself as already some fast times when set out, not fast enough as a few minutes down on Burgo.

Think heart rate monitor not recording properly at start. Not sure my heart rate was at 190 immediately after start.

Navigation not difficult but needed to make sure you stayed in contact or on bearing.

1 straight, little left to go through fence gap, slight pause as didn't read description until I was there and didn't see control.
2 straightish, veering to south of green
3 straightish, veering so saw dam, crossed above dam
4 curve to SW to go down creek and past dam
5 straightish but ended going S of little green patches and had to correct
6 follow creek
7 straightish, passing SW of dam
8 straightish, slight curve to SE
9 straight
10 straight, along creek, past N of dam
11 straightish, a little to E of line
12 straightish, a little to E of line, E of green patch, along dam wall
13 straightish, a little E of line
F straight

C • East? 2

Hard medium - Splits

Friday Jul 22, 2016 #

7 AM

Cycling 1:18:02 [3] 35.45 km (2:12 / km) +294m 2:07 / km
ahr:138 max:161

Morning ride down Fernleigh track.

Wednesday Jul 20, 2016 #

5 PM

Cycling 58:21 [2] 30.03 km (1:57 / km)
ahr:108 max:143

Cycling on the trainer in the garage.

Sunday Jul 17, 2016 #

Event: Newcastle Pairs - Awaba

10 AM

Orienteering 47:08 [3] 4.59 km (10:16 / km) +72m 9:31 / km
ahr:136 max:156

Newcastle Pairs Champs. Organising the BBQ so opted to run solo on moderate long course. Right knee and left hip not really happy the whole time. Mind not really on the job either.

C • But 1

Saturday Jul 16, 2016 #

10 AM

Cycling 20:49 [2] 6.68 km (3:07 / km) +67m 2:58 / km
ahr:108 max:148

Cycling to first morning chore, fixing father in laws TV.

11 AM

Cycling 14:40 [2] 5.46 km (2:41 / km) +105m 2:27 / km
ahr:132 max:155

Cycling to second morning chore, helping my sister pull apart some old furniture and put together a new bit.

1 PM

Cycling 27:43 [2] 11.05 km (2:30 / km) +96m 2:24 / km
ahr:116 max:151

Cycling home for afternoon chores at home, with stop at bike shop along the way.

Friday Jul 15, 2016 #

7 AM

MTB 1:26:55 [4] 26.8 km (3:15 / km) +566m 2:56 / km
ahr:141 max:162

Morning ride around Glenrock.

12 PM

Touch Football 30:00 [3] 2.5 km (12:00 / km)
ahr:139 max:162

Lunch time touch football game.

Thursday Jul 14, 2016 #

12 PM

Touch Football 30:00 [3] 2.5 km (12:00 / km)
ahr:136 max:166

Lunch time touch football game.

Wednesday Jul 13, 2016 #

7 AM

MTB 1:30:21 [3] 26.8 km (3:22 / km) +566m 3:03 / km
ahr:138 max:166

Cold and windy morning ride. Lots of small sticks, branches, etc blown onto tracks.

Another injured rider this morning, looked like dislocated shoulder.

12 PM

Touch Football 30:00 [3] 2.5 km (12:00 / km)
ahr:142 max:174

Lunch time touch football game.

Monday Jul 11, 2016 #

5 PM

Cycling 1:13:23 [3] 35.45 km (2:04 / km) +294m 1:59 / km
ahr:135 max:165

Afternoon/evening ride down Fernleigh and back.

Sunday Jul 10, 2016 #

8 AM

Cycling 1:13:10 [4] 35.45 km (2:04 / km) +294m 1:59 / km
ahr:139 max:162

Morning ride down Fernleigh and back.

Saturday Jul 9, 2016 #

8 AM

Cycling 2:35:35 [3] 72.07 km (2:10 / km) +973m 2:01 / km
ahr:139 max:161

Too wet for MTB so road ride. West until I needed a rest and then east until I got home. Decided I don't like all the noise of riding along big roads, nowhere near as relaxing as being in the bush or the Fernleigh track.

C • So... 5

Friday Jul 8, 2016 #

7 AM

Cycling 1:05:30 [1] 25.0 km (2:37 / km)
ahr:87 max:119

Slow pedal on the trainer in the garage. Bit wet outside.

Thursday Jul 7, 2016 #

12 PM

Touch Football 30:00 [2] 2.5 km (12:00 / km)
ahr:131 max:157

Lunch time touch football game.

Wednesday Jul 6, 2016 #

7 AM

MTB 1:26:40 [4] 26.8 km (3:14 / km) +566m 2:55 / km
ahr:141 max:168

Morning lap of Glenrock. Bit of traffic today, had to pass the same 4 guys 3 times on single track. Don't know why there isn't a rule that says once I pass you, you can't take a different track and get in front of me again.

Tracks damp and a bit tacky after the rain Monday night.

Monday Jul 4, 2016 #

7 AM

MTB 1:27:59 [4] 26.67 km (3:18 / km) +519m 3:00 / km
ahr:132 max:163

Morning ride to Glenrock. Found a guy who'd had a good stack. Very dazed and confused. Didn't remember what had happened to him. Face covered in blood. Looked like broken nose, two broken teeth, big split in top lip and cuts on chin, arms, knees. Walked with him back to road where his wife picked him up to take to the hospital.

Reminds me of me about 4 years ago.

Sunday Jul 3, 2016 #

Event: Newcastle OY #5 - Pelton

11 AM

Orienteering race 45:25 [4] 5.03 km (9:02 / km) +77m 8:23 / km
ahr:156 max:175 11c

NOY 5 - Pelton Fire Trail
1 - along track to junction, straight
2 - down S side of creek, over to next creek
3 - contour to track junction, straight crossing minor and 2 major tracks, minor track to past green, straight to control
4 - straight towards control, along/across major track to minor track, minor track to T, straight
5 - straight up hill to major track, straight until minor track, along minor to termite mount near track, straight
6 - straight to major track, drifted bit E, down E side of creek, bit thick, across creek to control, bit of hesitation.
7 - down creek, my thinking and map didn't match initially, expecting erosion along creek bank, stopped and worked out, lots small amount of time
8 - straight
9 - contour up to top green, along minor track a little, contour down to creek and back up to major track, along to minor track junction, straight towards control, got sucked in one creek early and checked short course control and then up stream a bit, kind of knew I wasn't far enough, some lost time
10 - straight to first major track then SW, thinking I was on second major track couldn't make things fit, worked it out after a short time, cut across to other track, off side of track, across parallel creek, up side of creek to control, small time loss
11 - continue along creek to minor track, followed through green patch, straightish across major track and to control
F - straight but sucked in by unmapped motor bike track for a moment, hit correct track, followed to finish

Hard Medium - Splits

Friday Jul 1, 2016 #

7 AM

MTB 1:24:54 [4] 26.8 km (3:10 / km) +566m 2:52 / km
ahr:141 max:163

Morning lap of Glenrock. Only seen one other rider in there this week and he was riding slow blocking my favourite bit of track.

« Earlier | Later »