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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 7 days ending Jan 31:

activity # timemileskm+mload
  Cycling2 2:15:53 37.99(3:35) 61.14(2:13) 32142.1
  MTB1 1:31:32 15.67(5:50) 25.23(3:38) 63130.4
  Swimming4 50:00 0.68(1:13:09) 1.1(45:27)19.0
  Running2 44:24 4.83(9:12) 7.77(5:43) 1314.2
  Core Stability5 35:007.0
  Teering1 25:13 2.27(11:07) 3.65(6:55) 4511.3
  Total8 6:22:02 61.44 98.88 1010124.0
  [1-5]8 6:19:21

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MoTuWeThFrSaSu

Sunday Jan 31 #

9 AM

Teering race 25:13 intensity: (22 @1) + (3:33 @2) + (5:09 @3) + (16:09 @4) 3.65 km (6:55 / km) +45m 6:31 / km
ahr:136 max:151 shoes: Mizuno Wave Rider 21

Radford. Unfortunately new construction meant hand drawn changes for no. 1, but I interpreted the squiggles as marking new fences and still tried to get to the old position. Eventually worked out it had been moved 50m. Lost ~1:30. Then lost another 1:15 on the next one. After no. 2 I was in equal 103rd place, ahead of only 5 people and just under 3 minutes down on Cath and Aoife. Finished 32nd.
The good news is no calf pain.

Core Stability 5:00 [1]

Single bent leg calf raises 40

Saturday Jan 30 #

10 AM

Cycling 1:22:53 intensity: (2:00 @0) + (29:22 @1) + (48:35 @2) + (2:41 @3) + (15 @4) 35.14 km (2:22 / km) +321m 2:15 / km
ahr:110 max:148

Puncture woes continued with a another puncture at the Barton Hiway/William Slim intersection. Put my spare tube in but the CO2 inflator failed and stuck onto the valve; had to break both to disconnect them. Didn't have a third tube, so Uber.
C • Two flats = 3
4 PM

Swimming 5:00 [1] 0.1 km (50:00 / km)

Friday Jan 29 #

11 AM

MTB 1:31:32 intensity: (27:19 @1) + (27:27 @2) + (17:13 @3) + (19:31 @4) + (2 @5) 25.23 km (3:38 / km) +631m 3:14 / km
ahr:119 max:157 shoes: Bike: Scott Spark

Around Black Mt in the rain. Calves sore from elliptical, so no calf raises.

Thursday Jan 28 #

5 PM

Running (Elliptical) 20:00 intensity: (16 @0) + (8:31 @1) + (7:28 @2) + (3:29 @3) + (16 @4) 3.6 km (5:33 / km)
ahr:109 max:152

Too much rain. Device km 8.75, calories 355.

Core Stability 5:00 [1]

Single bent leg calf raises 50

Wednesday Jan 27 #

Swimming 25:00 [3] 0.6 km (41:40 / km)

Lake Talbot

Core Stability 5:00 [1]

Single bent leg calf raises 50

Tuesday Jan 26 #

3 PM

Running 24:24 intensity: (1:16 @1) + (10:10 @2) + (11:13 @3) + (1:37 @4) + (8 @5) 4.17 km (5:51 / km) +13m 5:46 / km
ahr:125 max:140 shoes: Hoka Bondi 4

Narrandera Koala Reserve. Tentative return to running, very slow but no calf pain.

Core Stability 5:00 [1]

Single bent leg calf raises 55

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

Monday Jan 25 #

10 AM

Cycling 53:00 intensity: (25 @0) + (2:16 @1) + (14:18 @2) + (27:04 @3) + (7:53 @4) + (1:04 @5) 26.0 km (2:02 / km)
ahr:128 max:160 shoes: Bike: Hire

Gym (drill RDO). Calories 610.

Core Stability 15:00 [1]

Including Single bent leg calf raises - 42

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

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