Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 7 days ending Mar 4, 2019:

activity	#	time	miles		km		+m	load
Cycling	3	3:16:22	53.66	(3:40)	86.36	(2:16)	731	65.4
MTB Orienteering	1	1:33:47	13.09	(7:10)	21.06	(4:27)	321	44.0
Eccentrics	4	55:00						15.0
Swimming	6	50:00	0.62	(1:20:28)	1.0	(50:00)		18.0
Core Stability	1	30:00						6.0
Running	1	15:00	1.86	(8:03)	3.0	(5:00)		5.5
Water Running	1	10:00	0.12	(1:20:28)	0.2	(50:00)		2.0
MTB	1	8:00	0.93	(8:35)	1.5	(5:20)	20	2.4
Total	12	7:38:09	70.29		113.12		1072	158.3
[1-5]	12	7:34:32

1:51

0:00

» now

Monday Mar 4, 2019 #

3 PM

Running (Elliptical) 15:00 3.0 km (5:00 / km)
ahr:124 max:134 shoes: Asics Kayano 22

Display distance 7.69.

Eccentrics 10:00 [1]

After gelatin/ribena.

Swimming 10:00 [3] 0.2 km (50:00 / km)

Sunday Mar 3, 2019 #

Event: ACT MTBO Series #1: Sparrow Hill

Swimming 5:00 [3] 0.1 km (50:00 / km)

Eccentrics 5:00 [1]

11 AM

MTB Orienteering race 1:33:47 21.06 km (4:27 / km) +321m 4:08 / km
ahr:140 max:178

Sparrow Hill. Long Course, 3rd. Felt I was quite slow on the single tracks, probably subconciously aware I didn't want to fall off 4 months after breaking my collarbone. However, fell off at 1. Didn't get the best routes to 3 or 6. Took a long time getting my bike through the gate at 8, and that was after a U-turn on going up the wrong fire trail for a bit. It wasn't till 12 that I finally recognised some of the track (having set here last year). Stuck in big chain ring all day which was all right.
Results at iskh.me/o
Splits now on Winsplits.
Losses: Crash at 1 - 30secs (shows as mistake 1-2)
Bad route (left, 600m longer) to no. 3 - 3 minutes to Rob, Cathy and Carolyn: was 14th out of 17 after this.
Bad route (single track) to no. 6 - 2 minutes to Rob, Cathy and Carolyn: was 6 minutes down on Cathy and Rob after this.
Failed at gate crossing to no. 8 (failure to read ahead and physically get the bike through the gate - should have thrown it over) - 1 minute to Cathy (now 7:30 ahead) and Carolyn (5 minutes ahead).
From here to the finish riding the same or a bit faster than C, C and R, although lost 30 seconds relocating on the way to 16. Gained good time on 9, 10, 11, 14. Finished 6 minutes down on Cathy, 2 seconds down on Carolyn and 6 minutes ahead of Rob who lost 4 minutes at 10.

MTB warm up/down 8:00 [2] 1.5 km (5:20 / km) +20m 5:00 / km

Saturday Mar 2, 2019 #

Swimming 10:00 [3] 0.2 km (50:00 / km)

11 AM

Cycling 1:11:15 30.82 km (2:19 / km) +268m 2:13 / km
ahr:120 max:144

Haydon Drive variation to avoid logjams on GDE. To get to the markets this morning I was blocked (a) when a car was parked across our driveway (b) when a truck blocked Nungara pl delivering a skip for 10 minutes (c) by the 40k zone roadworks on the GDE (d) by Old Well Station Drive being closed (e) by roadworks on Flemington (f) by roadworks on Well Station Dr (g) by roadworks on Horse Park Drive and (h) by roadworks on Northbourne av.