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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 7 days ending Apr 11:

activity # timemileskm+mload
  Teering3 2:58:06 10.54(16:53) 16.97(10:30) 42278.2
  Cycling3 2:33:12 45.39(3:23) 73.05(2:06) 56947.8
  MTB4 1:30:22 18.63(4:51) 29.98(3:01) 28623.5
  Core Stability4 1:15:0015.0
  Swimming3 15:00 0.31(48:17) 0.5(30:00)6.0
  Total13 8:31:40 74.87 120.49 1277170.4
  [1-5]13 8:27:53

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MoTuWeThFrSaSu

Sunday Apr 11 #

11 AM

Teering race (NSW Champs) 1:26:21 intensity: (2:06 @1) + (12:49 @2) + (40:43 @3) + (30:28 @4) + (15 @5) 7.51 km (11:30 / km) +198m 10:09 / km
ahr:133 max:162 shoes: Inov8 XTalon 212 green

A shambles.
On reflection and with the help of Winsplits and Livelox there were quite a few positives from the event. Yes, I blew a winning lead right near the end, but overall I was navigating quite well and my mistakes could be put down to idiosyncratic mapping, particularly of boulder sizes.
I'm really happy with my split to 7; fastest on the course by a big margin. This was after I caught David P at 6; he had passed me at 4 (I had gone up the wrong gully) and had a 4 minute lead on me by then. But I overhauled him the start interval 2 minutes by 6 and gained a further 3:30 on no. 7 to go back into the lead in M60. I attacked 7 head on and ran fast if a little bit blindly, but it paid off.
Where the wheels fell off big time were trying to read and understand the map at 8 and 10. At 8 I got to where I wanted at the top of the ridge near the control, but could not make sense of the map. I had been behind Mace and she discombobulated me by running down the large gully from there - it was larger than I thought it would be and seemed to go in the wrong direction. So I walked over to the big open nearby which I thought was on the map (it was) but again could not be sure - the bare rocks and boulders didn't seem to line up. Had to ask Milo and he confirmed it was the massive open that I thought it was and kindly led me into the control.
I was a bit lucky at 9 and still in the lead, but 10 got me. Livelox says I passed within a boulder width, less than 10m, of the flag on my first approach but didn't see the flag. Spent another 4:30 checking out mappable boulders to the NW. Saw Dave P leave 10 in front of me but had another great leg to 11 and recovered 1:20 of the 2 minute start gap but the finish came up too soon.
Apart from 4, 8 and 10 I was quicker than Geoff L. on this course, so that's pretty good.
R calf seized up at 10, but ignored it.

Saturday Apr 10 #

1 PM

Teering race (NSW Champs) 42:59 intensity: (2:39 @2) + (10:59 @3) + (28:59 @4) + (22 @5) 4.17 km (10:19 / km) +107m 9:08 / km
ahr:139 max:162 shoes: Inov8 XTalon 212 green

Seldom Seen, Eugowra. Middle, M60. Finally a good run, was spotting the rock the flag was behind from some distance for most controls.
Missed the start with the GPS.

Friday Apr 9 #

Swimming 6:00 [3] 0.2 km (30:00 / km)

20.4 degrees

Core Stability 20:00 [1]

10 AM

Cycling 43:58 intensity: (12 @0) + (8:09 @1) + (18:39 @2) + (14:58 @3) + (1:59 @4) + (1 @5) 22.11 km (1:59 / km) +158m 1:55 / km
ahr:119 max:156

12 PM

MTB 14:59 intensity: (4 @0) + (4:47 @1) + (5:01 @2) + (2:22 @3) + (2:45 @4) 4.06 km (3:41 / km) +39m 3:31 / km
ahr:118 max:149 shoes: Bike: Norco

Thursday Apr 8 #

Core Stability 15:00 [1]

Swimming 6:00 [3] 0.2 km (30:00 / km)

12 PM

MTB 10:59 intensity: (2:16 @0) + (8:39 @1) + (4 @2) 3.35 km (3:17 / km) +59m 3:01 / km
ahr:84 max:114

1 PM

Cycling 1:12:14 intensity: (35 @0) + (25:43 @1) + (36:34 @2) + (6:35 @3) + (2:47 @4) 32.6 km (2:13 / km) +320m 2:07 / km
ahr:113 max:146

Wednesday Apr 7 #

10 AM

MTB 47:58 intensity: (26 @0) + (30:08 @1) + (15:40 @2) + (1:22 @3) + (22 @4) 18.49 km (2:36 / km) +145m 2:30 / km
ahr:105 max:145

1 PM

MTB 16:26 intensity: (1 @0) + (5:07 @1) + (5:34 @2) + (3:20 @3) + (2:24 @4) 4.08 km (4:02 / km) +43m 3:50 / km
ahr:117 max:152

3 PM

Cycling 37:00 intensity: (3:10 @1) + (13:24 @2) + (15:29 @3) + (4:57 @4) 18.33 km (2:01 / km) +91m 1:58 / km
ahr:124 max:141

Core Stability 25:00 [1]

Swimming 3:00 [3] 0.1 km (30:00 / km)

21.0 degrees.

Tuesday Apr 6 #

Core Stability 15:00 [1]

Physio, pretty cruel. New exercises 3x10: scooters, pelvic lifts, hamstring curls
The issue appears to be unstable hips / knee, so extra pressure is put on calf and eventually it says enough. Knee collapses inwards, so need glute and VMO strength - which is what I was doing regular pilates for until March 2020.

Monday Apr 5 #

9 AM

Teering 48:46 intensity: (13 @0) + (18 @1) + (3:15 @2) + (14:19 @3) + (29:59 @4) + (42 @5) 5.29 km (9:13 / km) +117m 8:18 / km
ahr:138 max:165 shoes: Inov8 XTalon 212 green

Gumble Pinnacles, M65, 2nd. Better but still very scrappy in the green; lost a bit of time on most of the forest controls.

I really need a visit to Versailles. So I lost 21:40 in mistakes over the three days; the other contenders in my class lost less than 10 (except for Jeff who lost over 32 minutes). That's a really big head start to give away. The rot started on Day 1. Had I managed to avoid the stupid careless 45 second mistakes at either 6 or 7 I would have caught Ted 6 minutes at no. 9 and that would have been enough (Ted won overall and I was 4:37 down in 4th).

Running better too - 2 nurofen this time and the R calf, although sore all the time, didn't really restrict me. Not striding out though, even in the open.

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