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Attackpoint - performance and training tools for orienteering athletes

Training Log: Urban

In the last 7 days:

activity # timemileskm+m
  Zwift13 10:07:14 155.72(3:54) 250.6(2:25) 3365
  Post Op ReHab21 7:00:00
  Walking6 6:54:54 21.19(19:35) 34.1(12:10) 742
  Core S+C7 3:09:00
  Walking Orienteering 1 47:24 2.55(18:36) 4.1(11:33)
  Total41 27:58:32 179.46 288.81 4107
averages - sleep:57.3 rhr:36 weight:54.3kg
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Monday Mar 27 #

8 AM

Note
rhr:36 slept:57.0 weight:54.3kg (injured)

The Monday Morning, Weekly Report....
20 Weeks, 2 Days Post-Op
H.R. range, resting - 35-37 ave. 36
Body Battery range - Gain 56-80 / Loss 64-80
Sleep Score range 68-90 ave. 84
H.R.V. ave. 57 - Baseline 40-56 **

**Don't seem to be able to get H.R.V. history a.t.m. - Garmin Connect Mobile keeps stopping when trying to display it and it's not available on the Web-Based version of Garmin Connect! **
10 AM

Post Op ReHab 20:00 [1]

Post-Op ReHab Session 1
11 AM

Zwift warm up/down (Warm Up) 16:33 intensity: (16:32 @1) + (1 @3) 6.08 km (2:43 / km) +40m 2:38 / km
ahr:78 max:87

Zwift Pacer Group Ride: Wandering Flats in Makuri Islands with Bernie

Zwift 51:38 intensity: (1:13 @1) + (4:07 @2) + (33:16 @3) + (13:01 @4) + (1 @5) 24.66 km (2:06 / km) +276m 1:59 / km
ahr:120 max:138

Group Ride: Tour of Watopia 2023 | Stage 4 | Standard Route on Road to Ruins in Watopia
Bit more of an effort put in today to keep the acute load in the zone!
Good workout, and the off-road MTB section didn't do the climb that I thought it was going to do, so a bit of a bonus therre!
12 PM

Zwift (Warm Down) 15:35 intensity: (14:56 @1) + (22 @2) + (17 @3) 5.96 km (2:37 / km) +38m 2:32 / km
ahr:87 max:100

Zwift Pacer Group Ride: Wandering Flats in Makuri Islands with Bernie
Was only going to do 10 minutes but hit Vilage Onsen and knew it was flat / down from there for a while and had a good group going so tagged along to 15 minutes! :)
1 PM

Post Op ReHab 20:00 [1]

Post-Op ReHab Session 2
4 PM

Core S+C 27:00 [1]

Core S+C
Arms 3 x 4 minutes
Legs 1 x 15 minutes

Post Op ReHab 20:00 [1]

Post-Op ReHab Session 3
5 PM

Walking 1:03:06 intensity: (1:02:56 @1) + (10 @3) 5.41 km (11:40 / km) +100m 10:41 / km
ahr:70 max:96 shoes: Wave Mujin 2 Black/Red

Lovely (Early) Evening Walk into Little Wold. Wall to Wall Sunshine.... Nice!

Sunday Mar 26 #

8 AM

Note
rhr:36 slept:51.0 weight:54.6kg (injured)

21 Weeks Post Trauma
10 AM

Post Op ReHab 20:00 [1]

Post-Op ReHab Session 1
11 AM

Walking 1:03:57 [1] 5.41 km (11:50 / km) +99m 10:51 / km
ahr:71 max:95 shoes: Wave Mujin 2 Black/Red

Little Wold, was hoping to load a GPX file onto Sygic but failed! Will try again!
12 PM

Post Op ReHab 20:00 [1]

Post-Op ReHab Session 1
2 PM

Core S+C 27:00 [1]

Core S+C
Arms 3 x 4 minutes
Legs 1 x 15 minutes

Post Op ReHab 20:00 [1]

Post-Op ReHab Session 3
3 PM

Zwift warm up/down (Warm Up) 15:52 intensity: (15:31 @1) + (18 @2) + (3 @3) 6.05 km (2:37 / km) +23m 2:34 / km
ahr:82 max:99

Pacer Group Ride: Tick Tock in Watopia with Bernie

Zwift 1:20:59 intensity: (27:30 @1) + (50:29 @2) + (3:00 @3) 31.85 km (2:33 / km) +674m 2:18 / km
ahr:99 max:111

Group Ride: Tour of Watopia 2023 | Stage 3 | Long Route on Quatch Quest in Watopia
Last time up the Epic for a while....hopefully! Didn't realise this ride didn't do the Radio Tower as well....Bonus! so drifted through,as a Warm Down, to the base of The Alpe - well that worked out well! :)

Saturday Mar 25 #

8 AM

Note
rhr:35 slept:61.0 weight:54.4kg (injured)

20 Weeks Post-Op
9 AM

Post Op ReHab 20:00 [1]

Post-Op ReHab Session 1
11 AM

Walking 1:14:52 intensity: (1:10:49 @1) + (2:54 @2) + (1:09 @3) 6.22 km (12:03 / km) +143m 10:48 / km
ahr:73 max:113 shoes: Wave Mujin 2 Black/Red

Woo Dale Farm / Mount Airy / Devil's Staircase
12 PM

Post Op ReHab 20:00 [1]

Post-Op ReHab Session 2
2 PM

Core S+C 27:00 [1]

Core S+C
Arms 3 x 4 minutes
Legs 1 x 15 minutes

Post Op ReHab 20:00 [1]

Post-Op ReHab Session 3
3 PM

Zwift warm up/down (Warm Up) 15:40 [1] 6.0 km (2:37 / km) +22m 2:34 / km
ahr:81 max:93

Pacer Group Ride: Tick Tock in Watopia with Bernie

Zwift 46:12 intensity: (36:33 @1) + (7:57 @2) + (1:42 @3) 19.03 km (2:26 / km) +204m 2:18 / km
ahr:91 max:114

Zwift Group Ride: Tour of Watopia 2023 | Stage 3 | Short Route on Volcano Climb in Watopia
Easy Day!
4 PM

Zwift warm up/down (Warm Down) 10:03 [1] 3.85 km (2:37 / km) +19m 2:33 / km
ahr:75 max:87

Zwift Pacer Group Ride: Tick Tock in Watopia with Bernie

Friday Mar 24 #

8 AM

Note
rhr:37 slept:57.0 weight:54.1kg (injured)

10 AM

Post Op ReHab 20:00 [1]

Post-Op ReHab Session 1
11 AM

Walking 1:13:48 intensity: (1:12:17 @1) + (1:13 @2) + (18 @3) 5.79 km (12:44 / km) +143m 11:20 / km
ahr:71 max:102 shoes: Wave Mujin 2 Black/Red

New Loop. Up over Mount Airy and down through Woo Dale Farm. They are improving the footpath no end! Use to get quite waterlogged and slippy to negotiate over the stream at the bottom....now there's this....
Dry Feet!.... brilliant!
Also testing off-line mapping with Sygic - works well, and it's free! ....Winner!
2 PM

Post Op ReHab 20:00 [1]

Post-Op ReHab Session 2
3 PM

Zwift warm up/down (Warm Up ) 15:49 [1] 5.99 km (2:38 / km) +39m 2:33 / km
ahr:86 max:94

Pacer Group Ride: Tick Tock in Watopia with Bernie

Zwift 1:06:29 intensity: (1:27 @1) + (25:46 @2) + (32:27 @3) + (6:49 @4) 27.16 km (2:27 / km) +682m 2:10 / km
ahr:112 max:137

Zwift Group Ride: Tour of Watopia 2023 | Stage 3 | Standard Route on Mountain Route in Watopia
90 day P.B. on the Epic KOM! ....by 3 minutes....what!....wasn't even going for it, just felt comfortable in a slightly higher gear so obv. managed to push a few more watts up the climb :)
4 PM

Zwift warm up/down (Warm Down ) 10:12 [1] 3.95 km (2:35 / km) +10m 2:33 / km
ahr:82 max:89

Zwift Pacer Group Ride: Tick Tock in Watopia with Bernie
5 PM

Core S+C 27:00 [1]

Core S+C
Arms 3 x 4 minutes
Legs 1 x 15 minutes

Post Op ReHab 20:00 [1]

Post-Op ReHab Session 3

Thursday Mar 23 #

8 AM

Note
rhr:37 slept:56.0 weight:54.2kg (injured)

9 AM

Post Op ReHab 20:00 [1]

Post-Op ReHab Session 1
11 AM

Walking 1:12:19 intensity: (1:11:32 @1) + (34 @2) + (13 @3) 5.86 km (12:20 / km) +151m 10:55 / km
ahr:68 max:103 shoes: Wave Mujin 2 Black/Red

Devil's Staircase / Mount Airy
2 PM

Post Op ReHab 20:00 [1]

Post-Op ReHab Session 2
3 PM

Zwift warm up/down (Warm Up) 18:27 intensity: (17:57 @1) + (29 @2) + (1 @3) 7.42 km (2:29 / km) +30m 2:26 / km
ahr:87 max:102

Pacer Group Ride: Tick Tock in Watopia with Bernie

Zwift 40:46 intensity: (1:14 @1) + (27:05 @2) + (11:44 @3) + (43 @4) 18.45 km (2:13 / km) +204m 2:06 / km
ahr:107 max:128

Group Ride: Tour of Watopia 2023 | Stage 3 | Short Route on Volcano Climb in Watopia
4 PM

Zwift warm up/down (Warm Down) 10:09 intensity: (6:53 @1) + (3:02 @2) + (14 @3) 4.45 km (2:17 / km) +20m 2:14 / km
ahr:93 max:110

Zwift Flat Route in Watopia
over ambitiously tried to join Coco to get 20 minutes in for the hour but got dropped! :(
Lost the will so just limped along to 10 minutes and called it a warm down!
5 PM

Core S+C 27:00 [1]

Core S+C
Arms 3 x 4 minutes
Legs 1 x 15 minutes

Post Op ReHab 20:00 [1]

Post-Op ReHab Session 3

Wednesday Mar 22 #

8 AM

Note
rhr:36 slept:60.0 weight:54.1kg (injured)

10 AM

Post Op ReHab 20:00 [1]

Post-Op ReHab Session 1
12 PM

Walking Orienteering 47:24 [1] 4.1 km (11:33 / km)
ahr:64 max:85 shoes: Wave Mujin 2 Black/Red

Molescroft MapRun, testing out MapRun7 - great results options after uploading route! Like it.... alot! :)
2 PM

Post Op ReHab 20:00 [1]

Post-Op ReHab Session 2
5 PM

Zwift warm up/down (Warm Up) 16:12 intensity: (15:23 @1) + (44 @2) + (5 @3) 6.41 km (2:32 / km) +25m 2:29 / km
ahr:88 max:100

Pacer Group Ride: Tick Tock in Watopia with Bernie

Zwift 1:10:11 intensity: (7:09 @1) + (47:11 @2) + (13:10 @3) + (2:41 @4) 27.51 km (2:33 / km) +682m 2:16 / km
ahr:106 max:131

Group Ride: Tour of Watopia 2023 | Stage 3 | Standard Route on Mountain Route in Watopia
V.steady up the Epic.... must be getting (bike) fitter - seemed somehow easier than Monday! Plan was an hour then coast for a warm down, but made decent time so rode full route at training pace.....obligatory Radio Tower H.R. spike.... working somewhat harder than the rest of the climb ;)
6 PM

Zwift warm up/down (Warm Down) 10:11 [1] 4.04 km (2:31 / km) +22m 2:27 / km
ahr:87 max:95

Tick Tock in Watopia
9 PM

Post Op ReHab 20:00 [1]

Post-Op ReHab Session 3

Core S+C 27:00 [1]

Core S+C
Arms 3 x 4 minutes
Legs 1 x 15 minutes

Tuesday Mar 21 #

8 AM

Note
rhr:37 slept:59.0 weight:54.4kg (injured)

10 AM

Post Op ReHab 20:00 [1]

Post-Op ReHab Session 1
11 AM

Zwift warm up/down (Warm Up) 15:00 [1] 5.66 km (2:39 / km) +26m 2:35 / km
ahr:81 max:92

Pacer Group Ride: Tick Tock in Watopia with Bernie

Zwift 39:07 intensity: (37 @1) + (18:17 @2) + (17:28 @3) + (2:45 @4) 18.03 km (2:10 / km) +203m 2:03 / km
ahr:113 max:135

Group Ride: Tour of Watopia 2023 | Stage 3 | Short Route on Volcano Climb in Watopia
Session 1....always "fun" on the Volcano! ;)
12 PM

Zwift 26:24 intensity: (48 @1) + (20:18 @2) + (5:18 @3) 11.99 km (2:12 / km) +87m 2:08 / km
ahr:105 max:123

Group Ride: SAZ Weekly Long Ride (D) on Makuri 40 in Makuri Island
Jumped in to the first available to get my hour in! ;)

Zwift warm up/down (Warm Down) 15:45 intensity: (14:06 @1) + (1:16 @2) + (23 @3) 6.07 km (2:36 / km) +39m 2:31 / km
ahr:87 max:113

Pacer Group Ride: Tick Tock in Watopia with Bernie
2 PM

Post Op ReHab 20:00 [1]

Post-Op ReHab Session 2
3 PM

Walking 1:06:52 [1] 5.41 km (12:21 / km) +105m 11:16 / km
ahr:68 max:89 shoes: Wave Mujin 2 Black/Red

255 v 935 comparison test....Little Wold
6 PM

Core S+C 27:00 [1]

Core S+C
Arms 3 x 4 minutes
Legs 1 x 15 minutes

Post Op ReHab 20:00 [1]

Post-Op ReHab Session 3

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Next Up

  • 0w, 3d: 5 Calendar Months Post Trauma
  • 0w, 5d: 21 Weeks Post-Op
  • 0w, 6d: 22 Weeks Post Trauma
  • All Upcoming

Injuries

L KneeLigament tear148+days
complete history

Reports

Search Log

 

Urban and Sprint Orienteer, MapRunner and Zwifter.

  • Mar 30 [0w, 3d]: 5 Calendar Months Post Trauma
  • Apr 1 [0w, 5d]: 21 Weeks Post-Op
  • Apr 2 [0w, 6d]: 22 Weeks Post Trauma
  • Apr 3 [1w, 0d]: The Monday Morning, Weekly Report.... 21 Weeks, 2 Days Post-Op H.R. range, resting - xx-xx ave. xx Body Battery range - Gain xx-xx / Loss xx-xx Sleep Score range xx-xx ave. xx H.R.V. range xx-xx ave. xx - Baseline xx-xx
  • Apr 5 [1w, 2d]: 5 Calendar Months Post-Op
  • Apr 8 [1w, 5d]: 22 Weeks Post-Op
  • Apr 9 [1w, 6d]: 23 Weeks Post Trauma
  • Apr 10 [2w, 0d]: The Monday Morning, Weekly Report.... 22 Weeks, 2 Days Post-Op H.R. range, resting - xx-xx ave. xx Body Battery range - Gain xx-xx / Loss xx-xx Sleep Score range xx-xx ave. xx H.R.V. range xx-xx ave. xx - Baseline xx-xx
  • Apr 15 [2w, 5d]: 23 Weeks Post-Op
  • Apr 16 [2w, 6d]: 24 Weeks Post Trauma
  • Apr 17 [3w, 0d]: The Monday Morning, Weekly Report.... 23 Weeks, 2 Days Post-Op H.R. range, resting - xx-xx ave. xx Body Battery range - Gain xx-xx / Loss xx-xx Sleep Score range xx-xx ave. xx H.R.V. range xx-xx ave. xx - Baseline xx-xx
  • Apr 22 [3w, 5d]: 24 Weeks Post-Op
  • Apr 23 [3w, 6d]: 25 Weeks Post Trauma
  • Apr 24 [4w, 0d]: The Monday Morning, Weekly Report.... 24 Weeks, 2 Days Post-Op H.R. range, resting - xx-xx ave. xx Body Battery range - Gain xx-xx / Loss xx-xx Sleep Score range xx-xx ave. xx H.R.V. range xx-xx ave. xx - Baseline xx-xx
  • Apr 29 [4w, 5d]: 25 Weeks Post-Op
  • Apr 30 [4w, 6d]: 6 Calendar Months Post Trauma / 26 weeks Post Trauma
  • May 5 [5w, 4d]: 6 Calendar Months Post-Op

Recent Weeks:

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29
Apr 2
Mar 26
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Mar 5

Week
Ending		Training hours by activity
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29
Apr 2
Mar 26
Mar 19
Mar 12
Mar 5

Week
Ending		Training kilometers by activity
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340
Apr 2
Mar 26
Mar 19
Mar 12
Mar 5

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