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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bomb

In the 7 days ending Sep 25, 2022:

activity # timemileskm+m
  Orienteering3 1:44:29 7.54(13:52) 12.13(8:37) 262
  Running3 1:36:52 8.31(11:39) 13.38(7:14) 268
  pilates1 1:00:00
  walk1 12:15 0.79(15:28) 1.27(9:37) 96
  Total6 4:33:36 16.64 26.78 626

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MoTuWeThFrSaSu

Sunday Sep 25, 2022 #

11 AM

walk 12:15 intensity: (5:22 @1) + (2:07 @2) + (3:34 @3) + (18 @4) + (54 @5) 1.27 km (9:37 / km) +96m 6:59 / km
ahr:136 max:185

Orienteering 40:42 intensity: (5:13 @1) + (2:49 @2) + (3:57 @3) + (27:18 @4) + (1:25 @5) 4.39 km (9:17 / km) +97m 8:21 / km
ahr:157 max:178

Aus middle. Nearly good race - hit 13/16 really well, but had 3 controls that didn't really go to plan, I think a bit over a minute on each. felt pretty strong in the terrain which was good.
Spent a decent amount of the course with Mel, who was running super strong. great to see Mel back at O!

Aus Middle 4A - Splits

Saturday Sep 24, 2022 #

11 AM

Running 11:39 intensity: (4:09 @1) + (6:03 @2) + (36 @3) + (44 @4) + (7 @5) 1.62 km (7:12 / km) +33m 6:32 / km
ahr:131 max:173

Orienteering 40:49 intensity: (3:51 @1) + (4:12 @2) + (6:32 @3) + (23:18 @4) + (2:56 @5) 4.63 km (8:49 / km) +92m 8:01 / km
ahr:158 max:185

Vic Middle. ok run but a bit rusty with the nav. a bit annoying that so many of the flags were visible from so far away. I thought the area around 6 was a bit weird.
3 PM

Orienteering 22:58 intensity: (39 @1) + (1:30 @2) + (4:49 @3) + (10:07 @4) + (5:53 @5) 3.12 km (7:22 / km) +72m 6:36 / km
ahr:163 max:177

Grand prix race at Daylesford. This was fun, but I really shouldn't have done it. Totally cooked the legs and lungs. I was well out the back early on, but gradually reeled some people back in later on. Great atmosphere racing.

Vic Middle 3 - Splits

OGP 1 - Splits

Thursday Sep 22, 2022 #

7 AM

Running 46:22 intensity: (6:22 @1) + (8:23 @2) + (11:09 @3) + (18:08 @4) + (2:20 @5) 6.38 km (7:16 / km) +122m 6:38 / km
ahr:151 max:181

Anzac park squiggle with Caro in the rain. Good thing we'd organised the run cos I might not have found the motivation otherwise. Good chats.

Wednesday Sep 21, 2022 #

pilates 1:00:00 [1]

pilates. could do with a new program.

Tuesday Sep 20, 2022 #

Note

physio. neck back and calves. not as bad as it could have been.

Monday Sep 19, 2022 #

5 PM

Running 38:51 intensity: (1:35 @1) + (16:21 @2) + (15:08 @3) + (4:58 @4) + (49 @5) 5.38 km (7:13 / km) +113m 6:32 / km
ahr:147 max:183

Anzac Park. Just taking it easy to let the body get used to running again.

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