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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BB

In the 7 days ending Mar 17, 2019:

activity # timemileskm+m
  ride with Peter1 1:30:48 24.42(3:43) 39.3(2:19) 250
  Run2 1:25:15 8.41(10:08) 13.53(6:18) 288
  MTB 2 1:24:41 13.99(6:03) 22.52(3:46) 355
  O race2 1:19:03 4.95(15:59) 7.96(9:56) 343
  Strength and conditioning 1 1:00:00 0.62(1:36:34) 1.0(1:00:00)
  Total8 6:39:47 52.39(7:38) 84.31(4:45) 1236

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Sunday Mar 17, 2019 #

O race 1:05:12 [3] 5.86 km (11:08 / km) +328m 8:42 / km
ahr:138 max:179

The Gib - a serious hill with lots of big granite, especially on the west side where we started. Red 3 course advertised as 4.8 km with 250 metres of climb. Think I got second in my age class with John S beating me by 4 minutes - his splits showed he did the long leg (6 to 7), which was just over 1.5 kms, about 2.5 minutes quicker ( I took 20 minutes for the leg) - it had a lot of climb at the start and was vague toward the end where I drifted a bit and needed the compass to even find the right broad gully. Nailed other controls but was often helped by other runners leaving as I approached - but you needed to be in the right area to see this as rough terrain and being on a steep slope can easily push you around and off course. Course was a nice mix of control picking in the boulders and then a long route choice either over the tops of the hills or via contouring wider along the slopes. I chose the former. Assembly area was again at the rodeo site (doubt there are any other maps in Oz having such facilities on the map) and walk to the start was 1.3 kms.

Saturday Mar 16, 2019 #

O race 13:51 [3] 2.1 km (6:36 / km) +15m 6:22 / km
ahr:151 max:167

ACT Sprint Champs on a new map in a business area of Deakin - so 10 minutes drive from home. Advertised as 1.8 kms. Blew 20 seconds on first control and lost the race by 10 seconds to Nick D. Probably dropped another 10-15 seconds elsewhere when having to look at map as was about to enter two blocked off court yards. Interesting to see the splits. First leg miss was because when looking for route to 1 l saw the line nearby to 7 and mistook it for a 1!. Again needed 2 short stops to double check and see the mistake then took a slightly wider route choice to 1 in the end. Happy wth speed tho and legs felt Ok after a fairly heavy training load week.

Friday Mar 15, 2019 #

MTB 58:42 [3] 14.58 km (4:02 / km) +248m 3:43 / km
ahr:99 max:141

Friday morning coffee ride to the arboretum - took all the short cuts today to save legs for 2 O races this coming weekend.

Thursday Mar 14, 2019 #

5 PM

Run 56:32 [3] 8.46 km (6:41 / km) +214m 5:56 / km
ahr:141 max:165

Running technique training aka torture. Usual 2 km warm up and warm down - in between 4 sets of a shuttle run uphill, 4 climbs of some of the terraces and about 300 metres flat run at reasonably high effort (which was also done 4 times). That was enough for me.
7 PM

MTB 25:59 [3] 7.94 km (3:16 / km) +107m 3:04 / km
ahr:119 max:132

Ride home after running training as all our fleet of cars being used by others in the household. Actually nice riding conditions even tho it was getting dark at the end. Took Col de Warragamba very slowly as legs shot.

Wednesday Mar 13, 2019 #

6 AM

Strength and conditioning 1:00:00 [3] 1.0 km (1:00:00 / km)

Early start again for the exercise class - lots of work on the glutes today.
9 AM

ride with Peter 1:30:48 [3] 39.3 km (2:19 / km) +250m 2:14 / km
ahr:118 max:156

Peleton of 5 which began with a surging pace to get you into the mood. Managed to have enough left in the tank to win the hill sprint (helped by two of my main protagonists being AWOL). Head wind into 38 Expresso so I hid in the pack a fair bit - but did shout the coffees. Ride home was again fast enough given I was supposed to be resting my legs. Cool day as well for a change. Glad I had 3 layers on my chest.

Tuesday Mar 12, 2019 #

8 AM

Run 28:43 [3] 5.07 km (5:40 / km) +74m 5:17 / km
ahr:137 max:151

Usual route from home to Stromlo cross country track - a lap - then home. Very pleasant running conditions. Unable to do normal Tuesday run with Grant today as he has achilles issues. Pulled up well for the O races on the weekend.

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