Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 7 days ending Nov 20, 2017:

	activity	#	time	miles		km		+m				load
	Cycling	4	3:16:09	52.1	(3:46)	83.85	(2:20)	692				53.6
	Core Stability	1	45:00									9.0
	Running	2	21:10	1.93	(10:59)	3.1	(6:50)	20				7.0
	Teering	1	20:15	1.9	(10:39)	3.06	(6:37)	48	15 /	20c	75%	12.0
	Total	7	4:42:34	55.93		90.01		760	15 /	20c	75%	81.5
	[1-5]	7	4:42:12
averages - weight:76kg

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Monday Nov 20, 2017 #

Note
(rest day)

Enforced rest - raining in Sydney and DOMS in the calves.

Sunday Nov 19, 2017 #

Event: NSW Sprint Champs

10 AM

Teering race (NSW Champs) 20:15 **** 3.06 km (6:37 / km) +48m 6:08 / km
ahr:152 max:176 spiked:15/20c weight:76kg (injured) shoes: ASICS DS Racer

Pymble Ladies College. M60, 1st. Taped R knee, a bit wobbly in the warm up but not too bad once the racing adrenaline kicked in. Good to see some 4 min/km speeds in there. Dithering a lot in the complex buildings, but got most of the routes right and didn't make any outright errors. Managed to hold off James L by a minute.
Splits analysis (Winsplits) shows that it was actually my running speed that was my best advantage: James was matching me in the complex building part. That is disturbing for someone who hasn't been doing any running training for over six months with a knee operation in August.

C • And you won a teddy bear :) 6

Running warm up/down 8:00 [2] 1.0 km (8:00 / km) +20m 7:16 / km
shoes: ASICS DS Racer

Slow warm up (could only walk warming down).

2 - Splits