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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 7 days ending Feb 8, 2016:

activity # timemileskm+mload
  Cycling3 4:06:55 68.14(3:37) 109.67(2:15) 190784.6
  Core Stability3 1:29:4517.6
  MTB Orienteering1 1:15:23 9.16(8:14) 14.73(5:07) 18428.1
  Running1 37:55 3.75(10:07) 6.03(6:17) 6613.0
  Total7 7:29:58 81.05 130.43 2157143.3
  [1-5]7 6:54:54

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Monday Feb 8, 2016 #

5 PM

Cycling 36:14 intensity: (24:04 @1) + (9:21 @2) + (2:49 @3) 13.8 km (2:38 / km) +239m 2:25 / km
ahr:106 max:136

Spinning, seated, SCR. Physio reckons that the knee pain (all day) could be from a locked, trapped, or torn cartilage and that light movement is good for it so prescribed 30 minutes on the wind trainer.
6 PM

Core Stability 10:00 [3]

Sunday Feb 7, 2016 #

Event: Sydney Sprint Series 2016 Race #5 - Pyrmont
 
8 AM

MTB Orienteering race 1:15:23 intensity: (33 @0) + (9:26 @1) + (16:50 @2) + (32:08 @3) + (16:26 @4) 14.73 km (5:07 / km) +184m 4:49 / km
ahr:126 max:153 (injured)

O'Donnelltown, BOSS 5. Ouch. So after 74:30 and 150 puddles I take the last one, 20m before the finish, just that little bit too fast and fall for the first time. Crumpled my left knee under the bike and felt a pop. So much for the $400 physiotherapy over the last month.

Saturday Feb 6, 2016 #

6 AM

Cycling 2:07:20 intensity: (5 @0) + (20:53 @1) + (31:32 @2) + (43:42 @3) + (30:36 @4) + (32 @5) 60.57 km (2:06 / km) +958m 1:57 / km
ahr:125 max:159

Very wet and a bit cold early; got warmer later when the sun came out. Didn't have much form today.

Core Stability 15:00 [1]

Friday Feb 5, 2016 #

8 AM

Cycling 1:23:21 intensity: (21 @0) + (11:34 @1) + (28:15 @2) + (34:02 @3) + (9:09 @4) 35.3 km (2:22 / km) +710m 2:09 / km
ahr:122 max:149

Cold, and wet near the end.
C • Not cold or wet here 1

Thursday Feb 4, 2016 #

4 PM

Running 37:55 intensity: (15 @0) + (2:17 @1) + (16:34 @2) + (18:21 @3) + (28 @4) 6.03 km (6:17 / km) +66m 5:58 / km
ahr:123 max:138 shoes: ASICS Kayano 20

Lane Cove, weir running. First training run of the year, taped L knee and it was quite dodgy. L calf also tight. Never got above warm-up pace. Stepped on a water dragon as it jumped out across the path.

Tuesday Feb 2, 2016 #

11 AM

Core Stability (Pilates) 1:04:45 intensity: (33:50 @0) + (26:39 @1) + (46 @2) + (29 @3) + (3:01 @4) 0.0 km
ahr:77 max:154

Tough session - 60 x 4 of the leg lifts (1.5kg). 30 reps at all in (3.75 springs) of the usuals on the reformer. Single legs on 1.75, Arms/Legs/Hundreds on 2.
Scooters (55) on 1.5. Slidies also 1.5 (30).

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