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Attackpoint - performance and training tools for orienteering athletes

Training Log: O-ing

In the last 7 days:

activity # timemileskm+m
  Cycling2 1:23:43 23.66(3:32) 38.08(2:12) 317
  Core Stability2 1:15:00
  Teering1 1:08:29 3.3(20:44) 5.32(12:53) 15914 /16c87%
  Running1 7:38 0.64(11:55) 1.03(7:24) 4
  Total5 3:54:50 27.61 44.43 48014 /16c87%
  [1-5]5 3:54:36
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Thursday Sep 21 #

1 PM

Cycling 53:56 intensity: (51 @1) + (4:09 @2) + (21:26 @3) + (27:30 @4) 25.08 km (2:09 / km) +317m 2:01 / km
ahr:136 max:154

4 PM

Running 7:38 intensity: (24 @1) + (6:58 @2) + (15 @3) + (1 @4) 1.03 km (7:24 / km) +4m 7:16 / km
ahr:117 max:138 shoes: Hoka Bondi 4

Last ditch test run. Actually surprised it was a 7:30 km, thought it was going to be a lot slower than that. Right leg feels wooden, with no drive. I thought the Hoka rocking motion might help, but I don't think it did. Obviously not competitive, but maybe I can get around the sprint course? With tape?

Tuesday Sep 19 #

Core Stability (Pilates ) 40:00 [3]

Inc. Single leg press 3x20 times 30kg. Last one 25 reps.

Monday Sep 18 #

10 AM

Cycling 29:47 intensity: (1:10 @1) + (4:01 @2) + (4:27 @3) + (17:52 @4) + (2:17 @5) 13.0 km (2:17 / km)
ahr:139 max:160

Windtrainer at gym. Not clipped in. 3rd day of calf DOMS.

Core Stability 35:00 [3]

Single leg press - 20 x 22.5 and 3 sets of 10x30kg.

Sunday Sep 17 #

10 AM

Teering race 1:08:29 intensity: (14 @0) + (44:59 @1) + (13:39 @2) + (6:57 @3) + (2:40 @4) **** 5.32 km (12:53 / km) +159m 11:13 / km
ahr:107 max:150 spiked:14/16c shoes: VJ Bold Super 10R

Glendale, Red 5 EOD. Still got severe calf DOMS. Knee OK, but not good enough to run. Took a long time to cross the creek. Difficult navigation, but easy when you walk, ticked off just about everything on the map.

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Injuries

SickOther53+days
R KneeOther102+days
R Lower LegAchilles Tendonitis384+days
L KneeIliotibial Band Syndrome633+days
R EyeForeign Body / Abrasion958+days
complete history

Training Targets

Jan 1 – Dec 31 (365d)
Cycling
+ MTB
+ MTB Orienteering
4500km
actual:2206.5km49%
projected:3039.1km67%
Running
+ Teering
500km
actual:295.1km59%
projected:406.4km81%
Core Stability 50:00:00
actual:44:52:0089%
projected:61:47:51123%

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