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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 7 days ending Feb 9:

activity # timemileskm+mload
  Cycling3 3:28:06 58.71(3:33) 94.48(2:12) 84567.1
  Core Stability2 1:40:0031.0
  Teering2 1:06:39 5.4(12:20) 8.7(7:40) 26535.5
  Swimming5 30:00 0.37(1:20:28) 0.6(50:00)12.0
  Running1 21:13 2.49(8:31) 4.01(5:18) 109.4
  Total11 7:05:58 66.98 107.79 1120154.9
  [1-5]11 7:05:46
averages - weight:74.1kg

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Sunday Feb 9 #

9 AM

Teering 15:13 intensity: (10:41 @4) + (4:32 @5) 2.7 km (5:38 / km) +5m 5:35 / km
ahr:154 max:173 shoes: Mizuno Wave Rider 21

Haig Park. Okm 2.0. Fun maze O plus botanical adventure O. Lost the plot on the second loop - started heading the wrong way twice (from 13 and from 15), so overtaken by Hoggster and Ecmo. Got Andy back when he didn't flip the map for the second maze, but then headed towards 27 on the straight line marked on the map - which went across the OOB road. Luckily Andy called me back before I got there.
Time loss - to 3 (5s, started heading for 8): to 10 (5s, missed the best route): to 14 (5s, started heading for 17): 16 (20s, started heading for 17): 17 (5s, went around for the bridge): 17 (10s, overshot it): 22 (10s, the code numbers in the maze were confusing - I went for 222, which was 25): 27 (10s - Headed on the straight line). Total 1:10.

Saturday Feb 8 #

7 AM

Cycling 1:09:08 intensity: (1 @0) + (20:15 @1) + (31:17 @2) + (17:08 @3) + (25 @4) + (2 @5) 30.19 km (2:17 / km) +285m 2:11 / km
ahr:116 max:157

Wanted to beat the forecast all day rain, but didn't. Rained for the first 10 minutes then it stopped.

Friday Feb 7 #

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

Getting a bit chilly.
12 PM

Running warm up/down 21:13 intensity: (16 @1) + (1:21 @2) + (9:01 @3) + (10:35 @4) 4.01 km (5:18 / km) +10m 5:14 / km
ahr:135 max:149 shoes: Mizuno Wave Rider 21

Gungahlin

Core Stability 45:00 [1]

Just managed to repeat Single Leg Press 9 x 135kg.

Thursday Feb 6 #

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

9 AM

Cycling 1:16:03 intensity: (31:54 @1) + (38:42 @2) + (5:27 @3) 33.99 km (2:14 / km) +314m 2:08 / km
ahr:112 max:134

Quite tired after yesterday. The hip is improving, only slightly sore today after the run.

Wednesday Feb 5 #

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

5 PM

Teering race 51:26 intensity: (11 @0) + (15 @1) + (10 @2) + (4:44 @3) + (36:40 @4) + (9:26 @5) 6.0 km (8:35 / km) +260m 7:03 / km
ahr:147 max:173 shoes: Inov8 XTalon 212

Black Mt North. Okm 5.4 / 220m. A few overshoots (2 and 4 both 30 seconds, 10 1 minute). Good direction keeping, the new visibility helped. Walked every step of the hill to 16. Funnily enough that leg was 16% (30m climb in 180m). Not so funny was how badly I was running - way behind on anything involving the slightest climb. On 16 I was 129% slower than Marty - 2:54 vs 1:16.

Tuesday Feb 4 #

Core Stability 55:00 [3]

Single Leg Press to 9 x 135kg (PB by 1 rep).

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

Monday Feb 3 #

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

9 AM

Cycling 1:02:55 intensity: (2:50 @1) + (11:12 @2) + (19:58 @3) + (28:55 @4) 30.31 km (2:05 / km) +246m 2:00 / km
ahr:132 max:151 weight:74.1kg

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