Attackpoint - performance and training tools for orienteering athletes

Training Log: O-ing

In the last 7 days:

activity	#	time	miles		km		+m	load
Cycling	4	4:08:44	76.65	(3:15)	123.35	(2:01)	775	85.3
Running	2	1:20:24	7.5	(10:44)	12.06	(6:40)	156	28.0
Teering	1	34:47	2.28	(15:16)	3.66	(9:29)	101	11.9
Swimming	8	32:01	0.5		0.8			12.8
Total	9	6:35:56	86.92		139.88		1032	138.1
[1-5]	9	6:35:52

1:54

0:00

Sunday Dec 10 #

7 AM

Running 51:52 6.06 km (8:33 / km) +126m 7:45 / km
ahr:106 max:129 shoes: Mizuno Wave Rider 26

Fingal Point. Took a while to get going on the sandy tracks.

Swimming 4:00 [3] 0.1 km (40:00 / km)

Invigorating

Saturday Dec 9 #

8 AM

Running race 22:47 5.0 km (4:33 / km) +25m 4:27 / km
ahr:151 max:161 shoes: Mizuno Wave Rider 26

Fingal Bay parkrun. Went out with the intention of trying for a negative split and managed it, just. Actually a pretty even paced race, unusual for me. Another park run in the 22s, that makes 9 times of 14 runs. GPS 4.943km.
Heart rate is interesting - showing a straight line rise through the race from 141 (after 500m settling down) to 161 at the end.

Swimming 4:00 [3] 0.1 km (40:00 / km)

Running warm up/down 5:45 [3] 1.0 km (5:45 / km) +5m 5:37 / km
shoes: Mizuno Wave Rider 26

4 PM

Swimming 8:00 [3] 0.2 km (40:00 / km)

Friday Dec 8 #

Swimming 4:00 [3] 0.1 km (40:00 / km)

Thursday Dec 7 #

Swimming 4:00 [3] 0.1 km (40:00 / km)

Cycling warm up/down 18:00 [3] 8.0 km (2:15 / km) +50m 2:11 / km
shoes: Bike: Madone 5.9

Windy - 17kmh from WNW gusts 30kmh.

7 PM

Cycling 44:56 28.14 km (1:36 / km) +85m 1:34 / km
ahr:128 max:156 shoes: Bike: Madone 5.9

Vikings Criterium, C grade 4th. Much more even paced than recent Vikings criteriums and I was rarely in danger of going out the back for a change. There were regular attacks by Caubrey and ipreston and eventually they both got clear at different times. The bell signalled a massive surge by everybody and I was dropped, but got back most of the places before the end.
Windy - 17kmh from WNW gusts 30kmh.
23 laps - last one at 41.9 kmh. Note: electronic timing measures one lap at 1.29km, whereas by taking the inside line its only 1.2235km - 5.4% shorter

Wednesday Dec 6 #

5 PM

Teering 34:47 3.66 km (9:29 / km) +101m 8:20 / km
ahr:123 max:139 shoes: Inov8 XTalon 212 Blue

Mt Jerrabombera. Mod2. 4th but 60%+ slower than destocks. Good course. Didn't climb (or descend) enough to 9 so was in green most of the way -1min, couldn't scale gully at 5 (-30s), wrong direction at 11 (-40s).

Swimming 4:00 [3] 0.1 km (40:00 / km)

Tuesday Dec 5 #

6 PM

Cycling 35:56 22.14 km (1:37 / km) +59m 1:36 / km
ahr:135 max:157 shoes: Bike: Madone 5.9

Veterans Criterium, C grade. equal 3rd to 5th. Windy - 22kmh from west gusts 35kmh. That probably accounts for the relatively slow pace. The first part of the race was quite fast at over 38kmh with Caubrey going on a break and getting a couple of hundred metres with the bunch chasing. Once she was caught after around 11km the pace backed off substantially to 36-37. After being in the back half early I found myself right at the back and quite comfortable there not having to keep position. The race was supposed to be 39 minutes plus two laps but after 32 minutes the commissaire held up two fingers and shouted weakly. I don't think most of the bunch heard him. Anyway the pace was still slow so I used the tailwind to go around and ended up second wheel. The leader was content to lead out and nobody came past even when the bell rang - very strange. Finally the winner DmcD came past with a massive surge on the back straight, with Caubrey following. My leader tried to go with them but it wasn't happening so I went for it. Too far, as it was still 600m to the finish, but survived until two others came up right on the line - needed a photo.

Cycling warm up/down 35:00 [3] 15.0 km (2:20 / km) +50m 2:18 / km
shoes: Bike: Madone 5.9

Swimming 4:00 [3] 0.1 km (40:00 / km)

Monday Dec 4 #

10 AM

Cycling 1:54:52 50.08 km (2:18 / km) +531m 2:11 / km
ahr:112 max:153 shoes: Trek Domane SL

To Bungendore. Nearly wiped out by a Wallaby near the Tulip farm and then nearly rode over a brown snake heading up Washing Machine hill.

Swimming 1 [3]

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Next Up

12w, 0d: ACT Sprint Championships: ACT League #1, Amaroo Schools Y
13w, 6d: NSW State League 1 ?
15w, 0d: ACT Classic Series: ACT Relays, Hibernian Road ?
All Upcoming

Injuries

Sick	Other	2,322+days
L Knee	Iliotibial Band Syndrome	2,902+days
R Eye	Foreign Body / Abrasion	3,227+days
complete history

Training Targets

Jan 1, 2023 (366d)
MTB + Cycling + MTB Orienteering			4000km
actual:			3664.7km	91%
projected:			3899.1km	97%
Running + Teering			500km
actual:			498.3km	99%
projected:			530.2km	106%
Core Stability	50:00:00
actual:	52:19:00	104%
projected:	55:39:45	111%