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Attackpoint - performance and training tools for orienteering athletes

Training Log: O-ing

In the last 7 days:

activity # timemileskm+mload
  Cycling1 1:08:47 19.77(3:29) 31.81(2:10) 23623.0
  MTB Orienteering1 1:08:02 8.37(8:08) 13.47(5:03) 29029.1
  Running1 21:05 2.02(10:28) 3.24(6:30) 557.1
  Swimming2 13:00 0.25(52:18) 0.4(32:30)5.2
  Core Stability1 10:002.0
  Total3 3:00:54 30.4 48.93 58166.4
  [1-5]3 2:59:43
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Monday Mar 1 #

3 PM

Running warm up/down 21:05 intensity: (1:29 @1) + (10:57 @2) + (8:34 @3) + (5 @4) 3.24 km (6:30 / km) +55m 5:59 / km
ahr:122 max:137 shoes: Hoka Bondi 4

Black Mt. Trying to strengthen R calf. No pain this time.

Core Stability 10:00 [1]

Single bent leg calf raises 100

Swimming 3:00 [3] 0.1 km (30:00 / km)

Sunday Feb 28 #

9 AM

MTB Orienteering race 1:08:02 intensity: (18 @0) + (3:30 @1) + (9:53 @2) + (21:52 @3) + (30:20 @4) + (2:09 @5) 13.47 km (5:03 / km) +290m 4:34 / km
ahr:134 max:163 shoes: Bike: Scott Spark

Majura Pines, Long. A little bit scrappy. Suspension wasn't right, or too high pressure - 30psi, because I was getting bounced around a lot on the rocks and roots. At least the mapboard stayed on this time.
First mistake was at 4, tried to find the open off the main track but missed it - blew 1:30. 7 was a route choice error. I kept going up the single track but was way behind others who must have turned around and gone back down. Most others were at least a minute quicker, Marina more than that.
8 I misread the one way arrows, missed the right track and then rode past the control without seeing it or it registering. Somehow only lost 30 seconds to Marina.
To 9 I did obey the one way arrows, unlike one I saw and quite a few others from the splits.
Stupid mistake to 11, rode off the right track and then back again - lost 45 seconds. To 12 I was blocked by other riders from taking the shorter route I wanted (-10). To 13 I think the dashed track would have been faster than the solid one (-20).
To 15, rode the steep hill, but had to stop at the top for 30 seconds to recover. To 16 it would have been faster to return down the steep firetrail, but the single track was fun (-1 min on Rob).
To 17 misread the tracks and one way arrows. Hammered 19 to get past a guy before the single track and hammered again to 20 to try and shake him off - two best splits of the day. Had a bit of trouble finding 21 and the finish.
So all up lost around 5-6 minutes on a perfect ride - not quite enough to overhaul Marina!

Swimming 10:00 [3] 0.3 km (33:20 / km)

Mostly at Weston Park, Lake Burley Griffin, with Cath and Aoife

Saturday Feb 27 #

7 AM

Cycling 1:08:47 intensity: (53 @0) + (8:28 @1) + (29:45 @2) + (25:03 @3) + (4:38 @4) 31.81 km (2:10 / km) +236m 2:05 / km
ahr:121 max:148

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Injuries

R Lower LegCalf Strain53+days
R Hip/PelvisHip Pain544+days
SickOther1,311+days
L KneeIliotibial Band Syndrome1,891+days
R EyeForeign Body / Abrasion2,216+days
complete history

Training Targets

Jan 1, 2021 (366d)
Cycling
+ MTB
+ MTB Orienteering
4000km
actual:760.2km19%
projected:4487.8km112%
Running
+ Teering
500km
actual:49.7km9%
projected:293.2km58%

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