Register | username: pw: 
Attackpoint - performance and training tools for orienteering athletes

Training Log: O-ing

In the last 7 days:

activity # timemileskm+m
  Cycling2 2:47:24 50.44(3:19) 81.18(2:04) 1275
  Core Stability1 1:05:00
  Teering2 1:00:34 5.79(10:27) 9.32(6:30) 267
  Swimming1 15:00 0.31(48:17) 0.5(30:00)
  Total6 5:07:58 56.55 91.0 1542
  [1-5]6 5:07:20
«
1:53
0:00
TuWeThFrSaSuMo

Sunday Jan 22 #

Swimming 15:00 [3] 0.5 km (30:00 / km)

Family training session in preparation for Aoife's triathlon next week. Pretty shaky afterwards.
5 PM

Teering (Sprint Series) 16:25 intensity: (21 @1) + (58 @2) + (1 @3) + (10:48 @4) + (4:17 @5) 2.41 km (6:48 / km) +52m 6:08 / km
ahr:147 max:165 shoes: Asics GT 2000

Mona Vale PS. Nice map and course. Well, there is a first time for everytrhing and today was an unusual one.I've never (AFAIK) skipped a control in-line (e.g.skipping 10 from 9-10-11 in a straight line). However today I did indeed do an in-line skip - I skipped 10 from a line of 9-11-10. 10 and 11 were adjacent and this was on the second half of the course where the second half was renumbered from 1, so I had abandoned the usual check of numbers. Also lost time running around to the right side of the fence instead of reaching through at number 7 (Course 2). Otherwise ran OK, niggles just present but not sore.

Saturday Jan 21 #

6 AM

Cycling 1:53:57 intensity: (31 @0) + (9:34 @1) + (25:57 @2) + (41:35 @3) + (35:30 @4) + (50 @5) 57.6 km (1:59 / km) +887m 1:50 / km
ahr:129 max:178

Basically an NSCC ride, and fast. This featured both MTBOers Camilla from Denmark and Lucy Mackie on the front of the El Pres bunch at different times. Got up Akuna East (10:04) with those guys but faded on McCarrs (8:30). Although these climbs were well off the PBs this was the equal fastest I've gone on this ride (pace 1:50/km inc ascent). That was helped by a quick ascent passing the L-A group up Mona Bale Vale Road hill.

Wednesday Jan 18 #

Core Stability (Pilates) 1:05:00 [1]

Reformer 40 each on 3 springs; 200 hundreds; arms 40 on 2; legs on 2; single legs 25 on 1.75; VMOs on 3.5. Normal mat session 4x40, magic circle, toe taps all on 3kg. Hammies 30 heels; 15 toes with bridge. ITB roller.
5 PM

Teering 44:09 intensity: (37 @1) + (7:41 @2) + (21:39 @3) + (14:12 @4) 6.91 km (6:23 / km) +215m 5:32 / km
ahr:133 max:152

Tuesday Jan 17 #

9 AM

Cycling 53:27 intensity: (7 @0) + (12:47 @1) + (20:55 @2) + (17:13 @3) + (2:25 @4) 23.58 km (2:16 / km) +388m 2:06 / km
ahr:119 max:145

« Earlier

Recent Comments

more...

Next Up

Injuries

R Lower LegAchilles Tendonitis141+days
L KneeIliotibial Band Syndrome390+days
R EyeForeign Body / Abrasion715+days
complete history

Training Targets

Jan 1 – Dec 31 (365d)
Cycling 4000km
actual:287.3km7%
projected:4767.2km119%
Running 250km
actual:6.9km2%
projected:113.7km45%
Teering 250km
actual:30km11%
projected:497.4km198%
Core Stability 45:00:00
actual:1:40:003%
projected:27:39:0561%

Reports

Search Log

 

Flag Counter


Recent Weeks:

Week
Ending
Training hours by intensity
0123456789
10
Jan 22
Jan 15
Jan 8
Jan 1
Dec 25, 2016

Week
Ending
Training hours by activity
0123456789
10
Jan 22
Jan 15
Jan 8
Jan 1
Dec 25, 2016

Week
Ending
Training kilometers by activity
0102030405060708090100110120
130
Jan 22
Jan 15
Jan 8
Jan 1
Dec 25, 2016

all weeks | months | years | as calendar