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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 7 days ending Sep 3:

activity # timemileskm+m
  Cycling5 3:19:57 46.2(4:20) 74.36(2:41) 286
  Core Stability4 1:50:00
  Teering1 52:52 2.84(18:37) 4.57(11:34) 866 /7c85%
  Running2 43:29 4.23(10:17) 6.8(6:24)
  Walk1 40:00 2.49(16:06) 4.0(10:00)
  Total9 7:26:18 55.75 89.73 3716 /7c85%
  [1-5]9 7:25:25

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MoTuWeThFrSaSu

Sunday Sep 3 #

11 AM

Cycling 1:02:01 intensity: (11:46 @1) + (41:57 @2) + (8:15 @3) + (3 @4) 25.76 km (2:24 / km) +286m 2:17 / km
ahr:115 max:137

First outdoor ride since the op. Went OK, can pedal effectively. Windy, but tailwind most of the way (both directions). Saw the Formule 1 magpie but he was swooping another cyclist on the other, northbound, carriageway.

Saturday Sep 2 #

Walk 40:00 [2] 4.0 km (10:00 / km)
shoes: ASICS Gel Nimbus 19

Aranda bushlands. Scouting the Orange 2 course - first saw Aoife at 5, I skipped 6 and then was behind her by about 100-200m from 7 to 9 then she ran away up the big hill and that was that.

Friday Sep 1 #

Core Stability 30:00 [1]

Cycling 19:55 [3] 7.4 km (2:41 / km)

Warm up
11 AM

Running (Elliptical) 19:55 intensity: (9:08 @2) + (10:43 @3) + (4 @4) 3.0 km (6:38 / km)
ahr:123 max:139 shoes: ASICS Gel Nimbus 19

Took it fairly easy after straining my R upper hamstring/ adductor on the leg press yesterday.

Thursday Aug 31 #

Core Stability 20:00 [1]

Leg press - single leg. Woeful; only able to push 16kg and only halfway at that.
11 AM

Running (Elliptical) 23:34 intensity: (2:42 @1) + (2:22 @2) + (6:46 @3) + (11:44 @4) 3.8 km (6:12 / km)
ahr:133 max:153 shoes: ASICS Gel Nimbus 19

At the gym on the elliptical. Probably closer to cycling than running.

Cycling 28:00 [3] 11.7 km (2:24 / km)

Windtrainer, not clipped in.

Wednesday Aug 30 #

12 PM

Teering race 52:52 intensity: (48:45 @1) + (2:49 @2) + (1:10 @3) + (8 @4) *** 4.57 km (11:34 / km) +86m 10:35 / km
ahr:97 max:139 spiked:6/7c (injured) shoes: ASICS Gel Nimbus 19

Campbell Park, Mt Ainslie. Orange 2. Knee a lot better today than yesterday - can lift leg rather than just "dragging" it. A long way off running though.

Tuesday Aug 29 #

10 AM

Cycling 1:00:01 intensity: (41 @0) + (16:35 @1) + (36:46 @2) + (5:56 @3) + (3 @4) 17.0 km (3:32 / km)
ahr:113 max:139

Home windtrainer. Slower session to make the hour. The Vuelta helps.

Core Stability (Pilates) 30:00 [1]

Monday Aug 28 #

3 PM

Cycling 30:00 intensity: (12 @0) + (3:07 @1) + (26 @2) + (5:32 @3) + (16:16 @4) + (4:27 @5) 12.5 km (2:24 / km)
ahr:139 max:160

Windtrainer at the gym.

Core Stability (Pilates) 30:00 [1]

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