Training Log Archive: O-ingIn the 7 days ending Oct 9, 2017:
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Monday Oct 9, 2017 #
2 PM
Walk 58:29 5.3 km (11:02 / km) +103m 10:03 / km
ahr:89 max:114 shoes: ASICS Gel Nimbus 19
Sunday Oct 8, 2017 #
9 AM
MTB Orienteering race (Aus Champs) 1:35:54 24.0 km (4:00 / km) +452m 3:39 / km
ahr:137 max:162
Wingello, Long, M60, 8th. Legs weren’t responding as well today. Started OK and took good routes to 4 and 5. Got 6 badly wrong though, should have gone back up the hill and right. Lost some of the SCR gears at this stage and also the chain guard came loose and started flapping about into the chain and the wheel.
Good to 8 and half good to 9 - should have continued further on the fire trail. Got 10 wrong. Took the single track and was slow. Duncan flew past me here. Coming into 14 clipped a taped branch and got dumped heavily onto my operated knee. Duncan, Andrew P and Simon all fell on the same branch.
Good to 8 and half good to 9 - should have continued further on the fire trail. Got 10 wrong. Took the single track and was slow. Duncan flew past me here. Coming into 14 clipped a taped branch and got dumped heavily onto my operated knee. Duncan, Andrew P and Simon all fell on the same branch.
Saturday Oct 7, 2017 #
9 AM
MTB Orienteering race (Aus Champs) 28:39 *** 7.2 km (3:59 / km) +55m 3:50 / km
ahr:141 max:163 spiked:14/17c weight:77.4kg
Wingello Village, Sprint, M60, 4th. Fitter than I thought I was going to be and the street/trail format suited me (no technical single track). But my nav was off today with three major mistakes at 4, 8 and 11 losing 30, 45 and 30 secs. 4 was riding too hard and losing track of direction; 8 was misreading map and going to 9 first and 11 was not assessing the route choices properly which lead to having to lift the bike over two fences at the oval.
MTB warm up/down 37:43 6.53 km (5:46 / km) +60m 5:31 / km
ahr:100 max:141
Shadowing Aoife
2 PM
MTB Orienteering race (Aus Champs) 55:27 11.96 km (4:38 / km) +227m 4:14 / km
ahr:145 max:170
Wingello Quarries, Middle, M60, 3rd. This was a good effort - attacked the course and the high average HR is indicative. Probably could have/ should have won this one but let down by the sore right knee and some poor routes.
Started well but but couldn't get going up the steep hill out of 1 - not enough power in the right leg. The GPS gave me a 48 second pause for that: given the 2:11 margin for the win that is an awful lot.
Climbed well to 4 and took the lead. Got stuck behind an old lady on the single track to 6: GPS gave me a 20 second pause, AP a 30 second mistake and I lost the lead.
Missed a possible better route to 8 (out to the bigger track). Went around the back for 9 which was good, but didn't even look at the steep descent options out of the control: Rob took one and gained a minute on me there.
Lost some more time just on single track riding to 11 (30-45 secs) before a decent effort on the cruel finish leg.
Started well but but couldn't get going up the steep hill out of 1 - not enough power in the right leg. The GPS gave me a 48 second pause for that: given the 2:11 margin for the win that is an awful lot.
Climbed well to 4 and took the lead. Got stuck behind an old lady on the single track to 6: GPS gave me a 20 second pause, AP a 30 second mistake and I lost the lead.
Missed a possible better route to 8 (out to the bigger track). Went around the back for 9 which was good, but didn't even look at the steep descent options out of the control: Rob took one and gained a minute on me there.
Lost some more time just on single track riding to 11 (30-45 secs) before a decent effort on the cruel finish leg.
Thursday Oct 5, 2017 #
2 PM
MTB 1:00:00 15.22 km (3:56 / km) +293m 3:36 / km
ahr:118 max:154
Majura Pines via bike shop to get a saddlebag. First time in MP that I haven't fallen off.
Wednesday Oct 4, 2017 #
11 AM
Rowing 10:00 [3] 1.74 km (5:45 / km)
Core Stability 45:00 [1]
Tuesday Oct 3, 2017 #
11 AM
MTB 1:49:02 24.04 km (4:32 / km) +254m 4:18 / km
ahr:114 max:149