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Attackpoint - performance and training tools for orienteering athletes

Training Log: Unsquashable

In the last 7 days:

activity # timemileskm+m
  Cycling6 4:36:21 46.17(10.0/h) 74.3(16.1/h) 1260
  Running5 3:53:19 27.34(8:32) 43.99(5:18) 369
  Orienteering2 1:41:50 10.18(10:00) 16.38(6:13) 95
  Swimming1 1:05:22 1.43(1.3/h) 2.3(2.1/h)
  Walking1 55:52 2.87(19:26) 4.63(12:05) 39
  Total13 12:12:44 87.99(8:20) 141.6(5:10) 1762
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Thursday Dec 8 #

5 AM

Cycling 14:57 6.22 km (25.0 kph) +54m
ahr:112 max:137 shoes: Avanti Corsa Pro Series

Mullaway to Woolgoolga

Home - Mullaway Drive - Solitary Islands Way - Turon Parade - Beach Street - Woopi Physio
6 AM

Running 38:35 7.19 km (5:22 / km) +7m 5:20 / km
ahr:132 max:175 shoes: Newton Distance V

Woopi Physio Run Squad

W/U 10mins
3 x 50m strides
4 x 100m
4 x 75m
4 x 50m
W/D 10mins

Calfs and quads quite sore

Cycling 18:31 6.67 km (21.6 kph) +89m
ahr:102 max:130 shoes: Avanti Corsa Pro Series

Woolgoolga to Mullaway

Woopi Physio - Lake Road - Melaleuca Avenue - Centenary Drive - Safety Beach - Safety Beach Bike Path - The Boulevarde - Home
11 AM

Walking 55:52 4.63 km (12:05 / km) +39m 11:36 / km
ahr:75 max:114 shoes: Merrell Trail Glove 3

Dog Walk

Home - Mullaway Beach - Ocean View Headland - Mud Track - Mullaway Headland - Cabins Boardwalk - Home

Wednesday Dec 7 #

11 AM

Running 1:42:09 ** 18.83 km (5:25 / km) +234m 5:06 / km
ahr:141 max:173 shoes: Merrell Trail Glove 3

Orienteering Practice - Woolgoolga Lake

Ran into Woolgoolga then used a 2015 BnB Map around the lake. Easy nav with no errors/hesitations, did 6.4km in 34min.

Went: 13-16-20-19-18-17-15-14-12-10-11-4-5-6-2-9-7-3-1-8

Met up with mum for lunch then back home with a strong southerly behind me.

Home - Cabins Boardwalk - Mullaway Caravan Park - Cabins Beach - Safety Beach - Woolgoolga Lake - Orienteering - Lake Road - Rustic Mezedes for Lunch - Woolgoolga Headland - Woolgoolga Beach - Safety Beach - Mullaway Caravan Park - The Boulevarde - Home
6 PM

Swimming 1:05:22 2.3 km (2.1 kph)

Woopi Pool Swim Squad

W/U: 3 x 100 with flippers, 1 x 200 no flippers
Main Set: 8 x 50, 4 x 100, 2 x 200, 1 x 150, 1 x 250
W/D: 200 run/stretch

Got halfway through mainset (about 30mins) in when reoccuring right shoulder began hurting from rotation due to overuse in squash and poor swimming technique. Finished the rest off using kickboard and flippers.

Tuesday Dec 6 #

5 AM

Cycling 15:04 6.95 km (27.7 kph) +68m
ahr:111 max:136 shoes: Avanti Corsa Pro Series

Mullaway to Woolgoolga

Home - Mullaway Drive - Solitary Islands Way - Beach Street - Woopi Physio
6 AM

Running 31:26 6.55 km (4:48 / km) +15m 4:45 / km
ahr:136 max:160 shoes: Newton Distance V

Woopi Physio Run Squad

W/U, 20 x 30 sec with 30-45 jog recovery

Cycling 23:41 8.62 km (21.8 kph) +117m
ahr:125 max:144 shoes: Avanti Corsa Pro Series

Woolgoolga to Mullaway

Woopi Physio - Woolgoolga Headland - Beach Street - Solitary Islands Way - Mullaway Drive - Home
10 AM

Cycling 1:09:24 14.09 km (12.2 kph) +267m
ahr:140 max:182 shoes: Avanti Ridgeline

Wedding Bells State Forest

Little lunctime explore - not as hot as yesterday but still 35 degrees. Garmin Edge 500 lost reception at 4km and didn't realise reception was gone for 10 mins, used phone after that.

Home - Mullaway Drive - Solitary Islands Way - Embankment Road - Arrawarra Forest Road - Tramway Trail - Solitary Islands Way - Mullaway Drive - Home
4 PM

Orienteering 54:31 ***** 5.85 km (9:19 / km) +82m 8:43 / km
ahr:119 max:147 shoes: Newton Distance V

BnB Orienteering Club Training - Boambee Beach

Learning how to use a compass and attackpoints. Using a variety of maps from QB3 Middle Distance we put out 5 tricky controls each which was harder than finding them due to all the depressions/mounds. Initially tried to put them out just looking at map features but eventually went back to the track and used the compass. Then went out to find another persons 5 controls which i did pretty well at and then collected a different 5 controls again - good experience!

Legs got really scratched up as i forgot gaiters and lots of stop and starting so more like 1hr 30mins of activity

Monday Dec 5 #

8 AM

Running 48:03 8.94 km (5:23 / km) +99m 5:06 / km
ahr:154 max:175 shoes: Merrell Trail Glove 3

Garby Nature Reserve

Easy jog trying out new Salomon hydration pack and Tailwind - great products and no stomach problems! Really nice following Arrawarra Creek and down some tracks where i used to make MTB jumps with friends. So lucky to have trails and the beach right outside my front door.

Home - Mud Track - Western Boundary Trail - tracks behind houses - rocky firetrail - Western Boundary Trail - Mud Track - Mullaway Beach - Mullaway Headland - Cabins Boardwalk - Home

11 AM

Cycling 2:14:44 31.75 km (14.1 kph) +665m
ahr:142 max:189 shoes: Avanti Ridgeline

Knobbys Lookout

Took dads new Mountain Bike for a spin with family for 30mins then continued on a solo adventure to Knobbys Lookout with some tough climbs. Good views of banana/blueberry farms at the top of Bark Hut Road but very hot - max temperature 42 degrees. Met up with family in Woolgoolga for a vegan burger then headed home. Good exploration of potential trails to run on.

Nutrition:

1x Clif Block
1x Clif Bar
2L water (with 2 Tailwind sticks - 400 calories)
1.5L water

Home - Solitary Islands Way - Embankment Road - Arrawarra Forest Road - Knobbys Road - Slater Crossing Road - Gentle Annie Road - Woolgoolga Creek Road - Pullen Street - Beach Street - Lake Road - Melaleuca Avenue - Lake Walk - Safety Beach Walk - Safety Beach Bike Path - track behind houses along Darkum Road - old Mountain Bike jumps - Mud Track to Ocean View Road - cut across to Arrawarra Road - down Mud Track - Home

Sunday Dec 4 #

9 AM

Orienteering 47:19 ** 10.53 km (4:30 / km) +13m 4:28 / km
ahr:171 max:188 shoes: Newton Distance V

Central Coast Summer Series - Woy Woy

520
1st JM and 1st Overall

A dead flat course with not even 1 contour interval on the map. Knew it would be fast but underestimated how long it would be. Lots of route options on the streets and really nice along Woy Woy Bay.

Errors:

Went to telegraph pole instead of fence corner as I didn't read the control descriptions (10 sec)
Potentally inefficient route as I got 11 and 12 which I could've swapped for 4, 5 and 26.

Dropped: 4, 5 and 26 (could've got 26 easily)

Went: 3-10-30-29-19-28-18-6-17-16-25-27-24-15-14-13-23-22-21-12-11-7-9-20-8-2-1
5 PM

Running 13:06 2.48 km (5:16 / km) +13m 5:08 / km
ahr:131 max:143 shoes: Barefoot

Mullaway Beach

Two easy sirtless and shoeless laps on an empty beach followed by a refreshing swim. I've missed this.

Saturday Dec 3 #

Note
(rest day)

Packing up room
Shopping for running gear with dad - got a Salomon hydration pack, waterproof jacked for UTA50 and trialling Tailwind products
Arvo and dinner with cousins

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