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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 7 days ending May 12, 2019:

activity # timemileskm+mload
  Cycling2 2:35:13 37.46(4:09) 60.28(2:34) 90860.0
  Teering3 1:55:31 10.05(11:30) 16.17(7:09) 36025 /39c64%49.7
  MTB Orienteering1 1:11:17 10.71(6:39) 17.24(4:08) 24322.3
  Core Stability1 1:05:0013.0
  MTB1 17:34 3.48(5:03) 5.6(3:08) 905.5
  Total7 7:04:35 61.69 99.29 160125 /39c64%150.5
  [1-5]7 7:03:25
averages - weight:74.2kg

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Sunday May 12, 2019 #

Event: ACT Classic Series: ACT Teams Race, Narrabundah Hill
 
9 AM

Teering race 43:30 intensity: (14 @0) + (15 @1) + (36 @2) + (4:38 @3) + (20:54 @4) + (16:53 @5) **** 6.62 km (6:34 / km) +148m 5:55 / km
ahr:149 max:177 spiked:8/14c shoes: Inov8 XTalon 212

Narrabundah Hill, Teams Race. Dumb and Dumber To. Fell apart when I had to navigate on the second loop. Lost 5:15 - time at 1 (30 secs), 3 (45 secs), 4 (1:30), 6 (2 mins) and 7 (30 secs). Kept finding big features (Tin shed, wall, boulders, knolls and depressions) that weren't on the map, although that wasn't the main problem - tiredness and inability to navigate were more important.
C • tiredness and inability to navigate 3

Saturday May 11, 2019 #

Event: ACT Metro Series: Junior League #2, Map Mates #1, Cottermouth
 
11 AM

Teering 30:18 intensity: (41 @1) + (4:18 @2) + (5:24 @3) + (19:21 @4) + (34 @5) **** 4.12 km (7:22 / km) +131m 6:21 / km
ahr:138 max:161 spiked:17/25c weight:74.2kg shoes: Inov8 XTalon 212

Cottermouth. Orange 1. More bumbling. Lost time at 2, 3, 4, 7, 10, 11, 12, 13.
4 PM

MTB Orienteering 1:11:17 intensity: (16:13 @1) + (30:41 @2) + (23:03 @3) + (1:20 @4) 17.24 km (4:08 / km) +243m 3:52 / km
ahr:112 max:143

Bruce Ridge setting

Friday May 10, 2019 #

Core Stability 1:05:00 [1]

Single Leg Press 25 times 87.5, 90, 97.5 then 21 x 105, 18 x 112.5, 15 x 120, 12 x 127.5, 7 x 135*.
*Edit - 1 rep short of PB!

Thursday May 9, 2019 #

3 PM

MTB 17:34 intensity: (2:17 @1) + (10:38 @2) + (4:32 @3) + (7 @4) 5.6 km (3:08 / km) +90m 2:54 / km
ahr:116 max:139 shoes: Bike: Norco

Teering 41:43 intensity: (10:00 @1) + (30:47 @2) + (48 @3) + (5 @4) + (3 @5) 5.43 km (7:41 / km) +81m 7:09 / km
ahr:106 max:159 shoes: Mizuno Wave Rider 20

Setting at Black Mountain.
Flu shot today. Blood Pressure 124/68.
Cholesterol - 6.6 (up a bit from 2018 - 6.2 but down since 2010 - 6.7)
Triglycerides - 1.3 (2018 1.04, 2012 - 1.6, 2010 - 1.8)
HDL - 1.6 (2012 - 1.1, 2010 - 1.3)
LDL - 4.4 (2018 - 4.3, 2012 - 4.0, 2010 - 4.6) - should be less than 3.5
PSA - 3.5 (2010 - 1.6) - old age but less than 4.5 is OK
Globulins - 24 (on the low side but better than 2011 - 21)
Haemoglobin 148 (135-180)
Glucose 5.3 (4.7 May 18) - should be 3.6-6.0
Iron 21.5 (2017 - 15)

Wednesday May 8, 2019 #

7 AM

Cycling 1:55:17 intensity: (54 @0) + (18:10 @1) + (26:39 @2) + (28:51 @3) + (35:48 @4) + (4:55 @5) 44.05 km (2:37 / km) +661m 2:26 / km
ahr:127 max:172

Tuesday May 7, 2019 #

4 PM

Cycling 39:56 intensity: (2 @0) + (7:12 @1) + (7:19 @2) + (12:09 @3) + (11:54 @4) + (1:20 @5) 16.23 km (2:28 / km) +247m 2:17 / km
ahr:127 max:173

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