Attackpoint - performance and training tools for orienteering athletes

Training Log: O-ing

In the last 7 days:

activity	#	time	miles		km		+m
Cycling	2	1:23:43	23.66	(3:32)	38.08	(2:12)	317
Core Stability	2	1:15:00
Teering	1	1:08:29	3.3	(20:44)	5.32	(12:53)	159	14 /	16c	87%
Running	1	7:38	0.64	(11:55)	1.03	(7:24)	4
Total	5	3:54:50	27.61		44.43		480	14 /	16c	87%
[1-5]	5	3:54:36

1:08

0:00

Saturday Sep 23 #

Event: Australian Orienteering Carnival 2017

Thursday Sep 21 #

1 PM

Cycling 53:56 25.08 km (2:09 / km) +317m 2:01 / km
ahr:136 max:154

4 PM

Running 7:38 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 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 #

Event: ACT Long Distance Championships 2017

10 AM

Teering race 1:08:29 **** 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.

« Earlier

Injuries

Sick	Other	53+days
R Knee	Other	102+days
R Lower Leg	Achilles Tendonitis	384+days
L Knee	Iliotibial Band Syndrome	633+days
R Eye	Foreign Body / Abrasion	958+days
complete history

Training Targets

Jan 1 – Dec 31 (365d)
Cycling + MTB + MTB Orienteering			4500km
actual:			2206.5km	49%
projected:			3039.1km	67%
Running + Teering			500km
actual:			295.1km	59%
projected:			406.4km	81%
Core Stability	50:00:00
actual:	44:52:00	89%
projected:	61:47:51	123%