Attackpoint - performance and training tools for orienteering athletes

Training Log: O-ing

In the last 7 days:

activity	#	time	miles		km		+m
Core Stability	3	1:55:00
Teering	2	1:12:57	5.07	(14:23)	8.17	(8:56)	174	16 /	19c	84%
Cycling	1	1:01:37	15.09	(4:05)	24.29	(2:32)	199
Walk	1	46:03	3.25	(14:09)	5.24	(8:48)	71
Rowing	2	23:26	2.81	(8:20)	4.53	(5:11)
Total	8	5:19:03	26.23		42.22		444	16 /	19c	84%
[1-5]	8	5:18:23

1:46

0:00

Thursday Jul 27 #

Rowing 13:26 [3] 2.5 km (5:22 / km)

Core Stability (Pilates) 30:00 [1]

Wednesday Jul 26 #

12 PM

Teering 33:46 *** 3.96 km (8:32 / km) +87m 7:41 / km
ahr:118 max:151 spiked:9/11c (injured) shoes: Hoka Bondi 4

Stromlo West, Orange 2. Jogged a little more than half. One sharp pain in right knee. A little to the left of 5 and 10.

Tuesday Jul 25 #

1 PM

Walk 46:03 5.24 km (8:48 / km) +71m 8:14 / km
ahr:103 max:144 shoes: Hoka Bondi 4

From Goorooyaroo. Knee continues to improve, but didn't do much jogging, maybe 2%.

Monday Jul 24 #

10 AM

Core Stability (Pilates) 45:00 [3]

Standard reformer session on 4 springs. Upped the "hundreds" to 300. Single leg press was 2 times 25x52.5 and 2 times 25x60.

1 PM

Cycling 1:01:37 24.29 km (2:32 / km) +199m 2:26 / km
ahr:122 max:169 (injured)

Second test ride 1 month after the last failed attempt. The rehab exercises and time seem to be doing their job - Right knee was a bit uncomfortable but held up with no pain. In fact I got only one sharp pain all ride and it was in the left knee.

Sunday Jul 23 #

11 AM

Teering 39:11 *** 4.21 km (9:18 / km) +87m 8:26 / km
ahr:125 max:155 spiked:7/8c shoes: Inov8 XTalon 190

Kowen Forest East. Mostly walking, but the right knee is getting better slowly and I could jog some parts. Compass work failed again, even walking.

Saturday Jul 22 #

9 AM

Core Stability (Pilates) 40:00 [2]

Including 4 times 25x52.5kg single leg press with the last one on the right leg to fatigue at 35 reps. One horror R knee twinge on the reformer.

10 AM

Rowing 10:00 [3] 2.03 km (4:56 / km)

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Next Up

8w, 1d: Australian Orienteering Carnival 2017 Y
All Upcoming

Injuries

R Knee	Other	45+days
L Hip/Pelvis	Hip Pain	54+days
R Lower Leg	Achilles Tendonitis	327+days
L Knee	Iliotibial Band Syndrome	576+days
R Eye	Foreign Body / Abrasion	901+days
complete history

Training Targets

Jan 1 – Dec 31 (365d)
Cycling + MTB + MTB Orienteering			4500km
actual:			1808.7km	40%
projected:			3173.9km	70%
Running + Teering			500km
actual:			244km	48%
projected:			428.2km	85%
Core Stability	50:00:00
actual:	36:17:00	72%
projected:	63:40:13	127%