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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 7 days ending May 16:

activity # timemileskm+mload
  MTB Orienteering2 2:21:19 20.92(6:45) 33.66(4:12) 57543.1
  Core Stability3 2:15:0027.0
  Teering3 1:58:14 10.39(11:23) 16.72(7:04) 39838 /54c70%60.2
  Rowing2 28:42 3.6(7:58) 5.8(4:57)9.1
  MTB1 7:44 2.34(3:19) 3.76(2:03) 141.6
  Total8 7:10:59 37.24 59.94 98738 /54c70%141.0
  [1-5]8 7:10:21
averages - weight:74.2kg

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Thursday May 16 #

Rowing 14:05 [3] 3.0 km (4:42 / km)

Core Stability 25:00 [1]

Lighter session

Wednesday May 15 #

12 PM

Teering race 44:26 intensity: (8 @0) + (13 @1) + (28 @2) + (7:50 @3) + (31:01 @4) + (4:46 @5) *** 5.98 km (7:26 / km) +119m 6:45 / km
ahr:144 max:165 spiked:13/15c shoes: VJ Bold Super 10R

Remembrance Park, Mt Ainslie, Orange 1. A better run than the last few weeks. Trying to get height and direction right but missed a little on 6 (too high) and 8 (too far left).
Results:
1 TNeedham RR-A 41:05
2 M Pedersen PO-A 44:10 +3:05
3 E*Rothery RR-A 44:26 +3:21
4 CChalmers RR-A 48:31
5 G Lane PO-A 51:25 +10:20
6 J Scown AO-A 51:50 +10:45
7 BJones RR-A 58:10 +17:05
8 D Erbacher PO-A 1:00:20 +19:15
9 MBurt RR-A 1:05:25 +24:20
10 K Fifield RR-A 1:11:40 +30:35
11 T Slatyer PO-A 1:16:31 +35:26
12 B Wymer PO-A 1:22:45 +41:40


Tuesday May 14 #

2 PM

MTB Orienteering 1:10:02 intensity: (23:28 @1) + (30:25 @2) + (11:23 @3) + (4:46 @4) 16.42 km (4:16 / km) +332m 3:52 / km
ahr:107 max:152

Bruce Ridge Setting.

MTB 7:44 intensity: (1 @0) + (7:02 @1) + (41 @2) 3.76 km (2:03 / km) +14m 2:01 / km
ahr:104 max:118

Monday May 13 #

8 AM

Rowing 14:37 intensity: (15 @0) + (11:14 @1) + (1:14 @2) + (1:16 @3) + (38 @4) 2.8 km (5:13 / km)
ahr:98 max:151

Core Stability (Pilates) 45:00 [1]

Sunday May 12 #

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.

Saturday May 11 #

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 #

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!

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