Attackpoint - performance and training tools for orienteering athletes

Training Log: O-ing

In the last 7 days:

activity	#	time	miles		km		+m				load
Teering	2	1:22:07	7.13	(11:31)	11.47	(7:10)	278	16 /	18c	88%	38.7
Cycling	1	1:16:49	22.9	(3:21)	36.85	(2:05)	327				24.4
Running	1	1:03:59	6.34	(10:05)	10.21	(6:16)	198				39.9
Core Stability	1	40:00									8.0
MTB	1	31:20	6.28	(5:00)	10.1	(3:06)	95				8.0
Total	6	4:54:15	42.64		68.62		899	16 /	18c	88%	119.0
[1-5]	6	4:54:08

1:16

0:00

Sunday Jun 4 #

Event: Jim Sawkins Memorial Handicap, ACT League #2

10 AM

Teering 41:58 5.8 km (7:14 / km) +132m 6:30 / km
ahr:139 max:158 shoes: VJ Bold Orange

Glendale, Jim Sawkins. H3. One mistake again. Stuck in bushes leaving 10, crawling on hands and knees just trying to find a way out. Climbed too high and disorientated when I emerged, made a parallel error and found 12 instead of 11 (-1:30).

Hard 3 - Splits

Saturday Jun 3 #

10 AM

Teering 40:09 **** 5.67 km (7:05 / km) +146m 6:16 / km
ahr:143 max:159 spiked:16/18c shoes: VJ Bold Orange

Mt Jerrabomberra. Good run again, just one proper mistake ~20 seconds.

Mod1 - Splits

Friday Jun 2 #

10 AM

Cycling 1:16:49 36.85 km (2:05 / km) +327m 2:00 / km
ahr:118 max:160

Decent speed on the Sutton loop. Nice coffee and cruffin at the bakery.
Flu vax and winter booster pm (5th: AZ, AZ, Moderna, Pfizer, Pfizer BA4/5).

Thursday Jun 1 #

Core Stability 40:00 [1]

Was crippled yesterday morning with a new sore area - front of right calf muscle, sort of like shin splints. Cleared up pm.

1 PM

MTB 31:20 10.1 km (3:06 / km) +95m 2:58 / km
ahr:107 max:128

Tuesday May 30 #

3 PM

Running 1:03:59 10.21 km (6:16 / km) +198m 5:43 / km
ahr:160 max:179 shoes: Wave Inspire 18

Black n Bruce. Double figures! First time in three years (and second in six). R achilles tightened up at 9km, but not too bad (1/10).

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0w, 5d: 2023 KB3 and NSW State Leagues 7, 8 and 9 ?
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Injuries

Sick	Other	2,134+days
L Knee	Iliotibial Band Syndrome	2,714+days
R Eye	Foreign Body / Abrasion	3,039+days
complete history

Training Targets

Jan 1, 2023 (366d)
MTB + Cycling + MTB Orienteering			4000km
actual:			2208.8km	55%
projected:			5215.6km	130%
Running + Teering			500km
actual:			208km	41%
projected:			491.2km	98%
Core Stability	50:00:00
actual:	28:14:00	56%
projected:	66:40:02	133%