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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 7 days ending Nov 18, 2019:

activity # timemileskm+mload
  Cycling2 3:26:26 55.56(3:43) 89.42(2:19) 85161.0
  MTB Orienteering1 2:36:05 19.87(7:51) 31.98(4:53) 96913 /14c92%66.0
  Core Stability2 1:20:0032.0
  Teering1 38:33 3.69(10:26) 5.94(6:29) 13322.1
  Total6 8:01:04 79.13 127.34 195313 /14c92%181.0
  [1-5]6 7:58:39

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Monday Nov 18, 2019 #

Core Stability 50:00 [3]

Single Leg press 82.5x25, 90x25, 97.5x25, 105x20, 112.5x15, 120x12, 127.5x10, 135x2

Sunday Nov 17, 2019 #

Event: ACT MTBO Series #3: Uriarra Forest
 
10 AM

MTB Orienteering race 2:36:05 intensity: (11 @0) + (4:53 @1) + (29:45 @2) + (49:06 @3) + (1:10:34 @4) + (1:36 @5) *** 31.98 km (4:53 / km) +969m 4:14 / km
ahr:135 max:178 spiked:13/14c

Uriarra Forest. Tough long distance with some good views.
Probably didn't get the best route to 3 (Edit - was OK) or 5 (lost 3 minutes - less climb, better tracks, same distance??). Crashed right at the start of the difficult downhill to 7 (-30s). R hamstring cramped and I had to get off and walk the vicious hill to 11 (-3 minutes).
1 Fedor 2:14:34, 2 Marina 2:22:44, 3 ER, 4 Slatts 2:48, 5 Cheffs 2:55:07, 6 F van de loo 3:06:43 7 Rob P 3:08:49

Saturday Nov 16, 2019 #

6 AM

Cycling 2:21:12 intensity: (2:09 @0) + (32:48 @1) + (1:04:22 @2) + (26:10 @3) + (15:43 @4) 60.72 km (2:20 / km) +636m 2:13 / km
ahr:118 max:154

OK on the way out but really started to struggle on the way back.

Friday Nov 15, 2019 #

Core Stability 30:00 [3]

Still sore - hip exercises as well as usual lower leg.

Thursday Nov 14, 2019 #

9 AM

Cycling 1:05:14 intensity: (5 @0) + (34:15 @1) + (26:34 @2) + (4:13 @3) + (7 @4) 28.7 km (2:16 / km) +215m 2:11 / km
ahr:109 max:139

Really sore from Monday/yesterday and robbed of all power. This was a stuggle start to finish. A 5 week break from running is not a good idea.

Wednesday Nov 13, 2019 #

Event: ACT Runners Shop Twilight Series #4 & Map Mates #2: Campbell Park
 
5 PM

Teering race 38:33 intensity: (33 @2) + (52 @3) + (22:04 @4) + (15:04 @5) 5.94 km (6:29 / km) +133m 5:50 / km
ahr:151 max:169 shoes: Inov8 XTalon 212

Campbell Park. Breathing not working well and hip a bit sore. Quite bad DOMS in the glutes from Monday. Chugged around without too many wayward deviations.

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