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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 7 days ending Apr 7:

activity # timemileskm+mload
  Cycling3 3:14:04 58.83(3:18) 94.68(2:03) 96776.5
  Core Stability2 1:20:0026.0
  Teering1 1:12:43 5.25(13:51) 8.45(8:36) 28437.0
  Walk1 41:16 1.45(28:27) 2.34(17:40) 508.5
  Running1 25:00 3.11(8:03) 5.0(5:00)7.9
  Eccentrics1 20:008.0
  Swimming2 10:00 0.12(1:20:28) 0.2(50:00)4.0
  Total7 7:23:03 68.76 110.67 1301167.9
  [1-5]7 7:20:17
averages - weight:74.8kg

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Sunday Apr 7 #

10 AM

Teering 1:12:43 intensity: (8 @0) + (16 @1) + (33 @2) + (4:05 @3) + (1:01:01 @4) + (6:40 @5) 8.45 km (8:36 / km) +284m 7:22 / km
ahr:147 max:170 shoes: VJ Bold Super 10R

Badja, Red 2. Longest run since June 2017. Well, it was Badja and the achilles felt OK after last weekends 6km, so wanted to get a decent long O event in this classic terrain. May pay for this yet, but didn't feel any pain in the achilles all run. Underfoot was fairly rough, so running was slow - in fact AP thought this was a "walk" when I uploaded it.
Struggled up the first hill and halfway up started navigating to 5, which was close to 1 - lost maybe 1 minute by going longer around? Lost 30 seconds at 3, ran onto the wrong ridge. Very hesitant to 6: saw the spur from above but spent 30 seconds contouring a bit further to make absolutely sure. Fell in a rabbit hole (up to right knee) on the way to 7. First walk through the marsh to 8 and then again up the hills to 9. 10 was a slog, but kept track of the map pretty well. 11 failed to see clearing or follow the track so just gave up and went north about as far as I thought; looked the other side of a rocky knoll and there it was. Lucky. No trouble from there to the finish, but running out of energy.

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

Saturday Apr 6 #

8 AM

Cycling 1:34:11 intensity: (4 @0) + (9:21 @1) + (56:31 @2) + (21:47 @3) + (5:58 @4) + (30 @5) 42.59 km (2:13 / km) +489m 2:05 / km
ahr:120 max:159

Federal highway. Not many cyclists out - 6. Almost as many wallabies - 3.

Friday Apr 5 #

10 AM

Running (Elliptical ) 25:00 intensity: (4:47 @1) + (11:10 @2) + (9:03 @3) 5.0 km (5:00 / km)
ahr:120 max:131 shoes: ASICS Kayano 23

Achilles holding up. For now.

Core Stability 30:00 [1]
weight:74.8kg

R calf still not as strong as left.

Thursday Apr 4 #

10 AM

Cycling 1:00:13 intensity: (36 @1) + (4:09 @2) + (12:36 @3) + (42:09 @4) + (43 @5) 31.27 km (1:56 / km) +287m 1:50 / km
ahr:139 max:170

2 minute PB on this route. Pushed it from the first few km after passing a triathlete.

Wednesday Apr 3 #

1 PM

Walk 41:16 intensity: (2:34 @0) + (34:59 @1) + (2:40 @2) + (1:03 @3) 2.34 km (17:40 / km) +50m 15:57 / km
ahr:90 max:130

Eccentrics 20:00 [3]

Tuesday Apr 2 #

2 PM

Cycling 39:40 intensity: (2:13 @1) + (5:32 @2) + (6:01 @3) + (25:13 @4) + (41 @5) 20.82 km (1:54 / km) +191m 1:49 / km
ahr:137 max:177

GDE to Palmerston and return

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

Cold.

Monday Apr 1 #

Core Stability 50:00 [3]

Single leg press 20x75, 30x82.5, 30x90. 25x97.5, 20x105, 15x112.5

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