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Attackpoint - performance and training tools for orienteering athletes

Training Log: O-ing

In the last 7 days:

activity # timemileskm+m
  Cycling3 2:26:20 38.79(3:46) 62.43(2:21) 547
  Core Stability2 1:20:00
  MTB1 1:08:26 10.4(6:35) 16.73(4:05) 307
  Swimming2 29:00 0.68(42:26) 1.1(26:22)
  Water Running2 25:00 0.25(1:40:35) 0.4(1:02:30)
  Total8 5:48:46 50.12 80.66 854
  [1-5]8 5:47:38
averages - weight:75.3kg
«
1:19
0:00
SuMoTuWeThFrSa

Saturday Apr 29 #

9 AM

Cycling 1:19:16 intensity: (20 @0) + (7:54 @1) + (26:38 @2) + (36:02 @3) + (8:02 @4) + (20 @5) 30.6 km (2:35 / km) +401m 2:26 / km
ahr:124 max:173

Struggled up Mt Ainslie in the granny gear with lots of Urban Polaris riders.

Friday Apr 28 #

Core Stability (Pilates) 45:00 [1]

Mostly VMOs and glutes.
4 PM

Swimming 15:00 [3] 0.6 km (25:00 / km)

In 100s. Last 50 in under 60 (55).

Water Running 15:00 [3] 0.2 km (1:15:00 / km)

Thursday Apr 27 #

10 AM

MTB 1:08:26 intensity: (10 @0) + (9:46 @1) + (15:52 @2) + (18:29 @3) + (23:45 @4) + (24 @5) 16.73 km (4:05 / km) +307m 3:45 / km
ahr:128 max:165

Majura Circuit.

Wednesday Apr 26 #

8 AM

Cycling 24:01 intensity: (38 @0) + (3:46 @1) + (6:54 @2) + (6:59 @3) + (5:26 @4) + (18 @5) 10.83 km (2:13 / km) +30m 2:11 / km
ahr:123 max:160

12 PM

Core Stability 35:00 [2]

Includes 2km rowing in 10:12 at level 6. Pilates room closed. Got flu shot before.

Monday Apr 24 #

11 AM

Cycling 43:03 intensity: (9:59 @1) + (16:30 @2) + (14:23 @3) + (2:11 @4) 21.0 km (2:03 / km) +116m 2:00 / km
ahr:119 max:140 weight:75.3kg

Majura. Back to square 1, lots of niggles, lost bike fitness, can't run, put on 3kg over the last month.
Still, good to see Geoff and Warren strike gold at WMOC - gives hope I can get up there someday.
4 PM

Water Running 10:00 [3] 0.2 km (50:00 / km)

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

Sluggish

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Injuries

R Upper LegHamstring Pain59+days
R Lower LegAchilles Tendonitis237+days
L KneeIliotibial Band Syndrome486+days
R EyeForeign Body / Abrasion811+days
complete history

Training Targets

Jan 1 – Dec 31 (365d)
Cycling
+ MTB
+ MTB Orienteering
4500km
actual:1547.2km34%
projected:4745.6km105%
Running
+ Teering
500km
actual:138.5km27%
projected:424.9km84%
Core Stability 50:00:00
actual:17:55:0035%
projected:54:57:16109%

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