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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 7 days ending Sep 3, 2018:

activity # timemileskm+mload
  MTB Orienteering4 3:36:38 26.04(8:19) 41.9(5:10) 70267.7
  Cycling2 1:58:38 33.05(3:35) 53.19(2:14) 51440.6
  Core Stability2 1:20:0032.0
  Rowing2 29:57 3.48(8:36) 5.6(5:21)10.0
  Teering1 28:31 2.14(13:21) 3.44(8:18) 10411 /13c84%11.2
  Running1 22:12 3.11(7:09) 5.0(4:26)5.0
  Total11 8:15:56 67.81 109.14 132011 /13c84%166.5
  [1-5]11 8:10:50

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TuWeThFrSaSuMo

Monday Sep 3, 2018 #

2 PM

Cycling 1:08:46 intensity: (9:02 @1) + (27:36 @2) + (26:39 @3) + (5:29 @4) 31.07 km (2:13 / km) +320m 2:06 / km
ahr:123 max:149

Another magpie attack on Clarrie Hermes Drive, but a kilometre further west, so a different bird. Not as close as last time but same scenario, attacked while riding uphill, this time towards the east.
Riding OK, didn't feel R calf strain.

Sunday Sep 2, 2018 #

Event: ACT MTBO #3
 
8 AM

MTB Orienteering 43:16 intensity: (16 @0) + (2:27 @1) + (10:06 @2) + (22:46 @3) + (7:12 @4) + (29 @5) 9.06 km (4:46 / km) +167m 4:22 / km
ahr:127 max:161

Sparrow Hill, putting out controls.
12 PM

MTB Orienteering 49:46 intensity: (1:30 @0) + (13:17 @1) + (24:47 @2) + (10:06 @3) + (6 @4) 9.58 km (5:12 / km) +171m 4:46 / km
ahr:112 max:138

Sparrow Hill, collecting controls.
R calf sore in the evening, upper part inside. Arnica and ice.

Saturday Sep 1, 2018 #

3 PM

MTB Orienteering 52:16 intensity: (14 @0) + (8:52 @1) + (15:29 @2) + (16:48 @3) + (10:30 @4) + (23 @5) 11.18 km (4:41 / km) +159m 4:22 / km
ahr:123 max:170

Sparrow Hill putting out controls

Friday Aug 31, 2018 #

3 PM

Running (Elliptical) 22:12 intensity: (17:06 @1) + (5:06 @2) 5.0 km (4:26 / km)
ahr:102 max:119

Home, half "distance"

Thursday Aug 30, 2018 #

11 AM

Rowing 9:57 [3] 2.0 km (4:59 / km)

Core Stability 35:00 [3]

Lighter weights 37kg but to fatigue.

Wednesday Aug 29, 2018 #

12 PM

Teering race 28:31 intensity: (9 @0) + (1:06 @1) + (9:32 @2) + (8:03 @3) + (9:27 @4) + (14 @5) *** 3.44 km (8:18 / km) +104m 7:12 / km
ahr:130 max:157 spiked:11/13c shoes: Inov8 XTalon 212

Mt Jerrabomberra. Orange 2. Nice area, a bit green in places.
2 PM

MTB Orienteering 1:11:20 intensity: (2:57 @0) + (36:35 @1) + (23:28 @2) + (6:49 @3) + (1:31 @4) 12.09 km (5:54 / km) +205m 5:26 / km
ahr:103 max:148

Sparrow Hill taping.

Tuesday Aug 28, 2018 #

10 AM

Rowing 20:00 [2] 3.6 km (5:33 / km)

11 AM

Core Stability 45:00 [3]

Inc Single Leg Press twice 82.5kg, twice 90 and twice 97.5. Knees much better than yesterday when both were really sore (took voltaren and wore knee braces all day which seemed to work).
1 PM

Cycling 49:52 intensity: (7:13 @1) + (21:21 @2) + (15:52 @3) + (4:18 @4) + (1:08 @5) 22.13 km (2:15 / km) +194m 2:10 / km
ahr:122 max:160

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