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Attackpoint - performance and training tools for orienteering athletes

Training Log: O-ing

In the last 7 days:

activity # timemileskm+m
  Core Stability3 2:35:00
  Cycling1 1:59:54 33.11(3:37) 53.29(2:15) 749
  MTB1 1:00:19 10.33(5:50) 16.63(3:38) 280
  Water Running2 40:00 0.5(1:20:28) 0.8(50:00)
  Walk1 30:00 2.49(12:04) 4.0(7:30) 150
  Swimming2 28:00 0.62(45:04) 1.0(28:00)
  Running1 11:20 1.29(8:49) 2.07(5:29) 16
  Total8 7:24:33 48.34 77.79 1195
  [1-5]8 7:24:05
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Tuesday Mar 21 #

Core Stability (Pilates) 45:00 [1]

Hammie still bad, not limping noticeably though.
2 PM

Running 11:20 intensity: (1:08 @1) + (8:57 @2) + (1:15 @3) 2.07 km (5:29 / km) +16m 5:16 / km
ahr:117 max:132 (injured) shoes: Hoka Bondi 4

This is getting desperate. How quickly things turn. From a fairly innocuous pain in the hammie, first time I've had an injury in that muscle from memory, localised to a small patch behind the knee, this is now the full monty - the pain is all through the hammie. Maybe too many exercises? Only 3 weeks to go before Oceania, things are looking grim.
Still, my record is pretty good from a base of zero to insignificant training to being able to race at the weekend, so we'll see how the ACT champs goes.

Monday Mar 20 #

Swimming 14:00 [3] 0.5 km (28:00 / km)

Includes a crawl 50 in 52 and a 100 in 2 minutes. Amazing that Aoife can do the same time in breaststroke.

Water Running 20:00 [1] 0.4 km (50:00 / km)

1 PM

MTB 1:00:19 intensity: (24 @0) + (8:39 @1) + (22:02 @2) + (15:47 @3) + (12:29 @4) + (58 @5) 16.63 km (3:38 / km) +280m 3:21 / km
ahr:124 max:162

Goorooyaroo, following the Centenary Trail.

Sunday Mar 19 #

Core Stability 1:00:00 [1]

Physio exercises.

Saturday Mar 18 #

Walk 30:00 [2] 4.0 km (7:30 / km) +150m 6:19 / km
(injured) shoes: Asics GT 2000

Mt Painter for the Skyfire. Should have worn a puffer jacket like the natives did. Hammie not functioning from start. However it was OK coming downhill.
7 AM

Cycling 1:59:54 intensity: (4 @0) + (45:37 @1) + (58:27 @2) + (13:44 @3) + (2:02 @4) 53.29 km (2:15 / km) +749m 2:06 / km
ahr:112 max:151

To-From Lake George. Heartrate is amazingly different to Thursday. Did get tired on the Federal Highway Service Road.

Friday Mar 17 #

Core Stability (Pilates) 50:00 [1]

Hamstring is as bad as ever. Running isn't an option, sore walking.

Swimming 14:00 [3] 0.5 km (28:00 / km)

Water Running 20:00 [1] 0.4 km (50:00 / km)

Between laps.

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Injuries

R Upper LegHamstring Pain22+days
R Lower LegAchilles Tendonitis200+days
L KneeIliotibial Band Syndrome449+days
R EyeForeign Body / Abrasion774+days
complete history

Training Targets

Jan 1 – Dec 31 (365d)
Cycling
+ MTB
+ MTB Orienteering
4500km
actual:1354.4km30%
projected:6103.4km135%
Running
+ Teering
500km
actual:116.6km23%
projected:525.2km105%
Core Stability 50:00:00
actual:13:20:0026%
projected:60:04:56120%

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