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Training Log Archive: Bomb

In the 7 days ending Sep 5, 2021:

activity # timemileskm+m
  Cycling4 2:01:30 28.66(4:14) 46.12(2:38) 319
  Orienteering2 1:17:37 5.28(14:41) 8.51(9:08) 146
  Running2 1:00:00
  pilates1 1:00:00
  Total9 5:19:07 33.94 54.62 465

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MoTuWeThFrSaSu

Sunday Sep 5, 2021 #

Running warm up/down 30:00 [2]

10 AM

Orienteering 51:46 intensity: (10:02 @1) + (5:09 @2) + (11:18 @3) + (10:48 @4) + (14:29 @5) 5.55 km (9:19 / km) +89m 8:38 / km
ahr:155 max:198

QLD middle champs chasing start. Started with a decent buffer. the first part of the course went pretty ok. Much harder to read the rock than yesterday. Too low on 8 but figured I'd gone the right distance along the slope so headed up and found it. Then lost concentration at the end and struggled to stay on bearing and find 12 via 13 and went the long way around to 14. Cool and drizzly day. Nice for running but glad w don't have to put up with it too often.
Splits say about 4.5 mins lost, which seems about right.

Saturday Sep 4, 2021 #

Running warm up/down 30:00 [2]

Warm up seemed to take things from stiff to sore.
2 PM

Orienteering 25:51 intensity: (5:09 @1) + (4:32 @2) + (57 @3) + (5:16 @4) + (9:57 @5) 2.95 km (8:45 / km) +56m 8:00 / km
ahr:155 max:189

QLD middle champs prologue at broadwater. Bush sprint style on 1:4000 map. Super fun area with lots of little rock mazes. Pretty clean run but the hills hurt more than I'd like.
C • 2nd overall 2

Friday Sep 3, 2021 #

6 AM

Cycling 31:18 intensity: (20:01 @1) + (10:24 @2) + (53 @3) 11.74 km (2:40 / km) +65m 2:36 / km
ahr:122 max:151

skipped trolls but still went to coffee
6 PM

Cycling 33:31 intensity: (8:50 @1) + (15:26 @2) + (9:15 @3) 11.74 km (2:51 / km) +98m 2:44 / km
ahr:135 max:158

Thursday Sep 2, 2021 #

Note

Little walk before it got too dark. Bit of doms from Pilates

Wednesday Sep 1, 2021 #

Note
(sick) (rest day)

Feeling pretty rubbish today. Mostly headache and muscle aches. Day off.

pilates 1:00:00 [1]

Learning new program. Lots of stretching stuff in this one - especially hammies and hip flexors. Still feeling pretty shit and arm is sore so took it easy.

Tuesday Aug 31, 2021 #

Note

physio. lots of work on hips and lower back.

Note

Second dose of Pfizer done.

Monday Aug 30, 2021 #

7 AM

Cycling 25:07 intensity: (14:25 @1) + (8:29 @2) + (2:13 @3) 10.85 km (2:19 / km) +58m 2:15 / km
ahr:122 max:155

left hip still sore & weak
6 PM

Cycling 31:34 intensity: (13:11 @1) + (15:11 @2) + (3:12 @3) 11.79 km (2:41 / km) +98m 2:34 / km
ahr:128 max:155

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