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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 7 days ending Jun 13:

activity # timemileskm+mload
  Cycling2 2:09:45 36.46(3:33) 58.68(2:13) 41237.7
  Teering2 1:29:00 6.81(13:04) 10.96(8:07) 23316 /21c76%41.2
  MTB1 1:08:20 11.84(5:46) 19.06(3:35) 18016.9
  Running1 40:32 3.54(11:28) 5.69(7:07) 19720.2
  Total6 5:27:37 58.65(5:35) 94.39(3:28) 102216 /21c76%116.0
  [1-5]6 5:26:44

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Sunday Jun 13 #

10 AM

Teering race (QB3) 53:49 intensity: (20 @1) + (6:51 @2) + (9:41 @3) + (35:35 @4) + (1:22 @5) **** 6.49 km (8:17 / km) +128m 7:33 / km
ahr:139 max:163 spiked:6/8c shoes: VJ Bold Super 10R

Barraba Lane, QB3, Day 2. Hard 5. Pipped by Mel Cox. Got stuck in lantana for a while (1 minute) Had to relocate on the way to 4 (30 secs).

Saturday Jun 12 #

Event: QB3 NSW
 
12 PM

Teering race 35:11 intensity: (13 @0) + (5 @1) + (1:08 @2) + (8:38 @3) + (24:56 @4) + (11 @5) **** 4.46 km (7:53 / km) +105m 7:03 / km
ahr:140 max:159 spiked:10/13c shoes: VJ Bold Super 10R

QB3, Day 1, Redgum Ridges near Freemans Waterhole. H3A, 6th. I have rarely been this lost in recent memory. Plus I was on a track at the time. Trouble was I wasn't on the track I thought I was and even when I turned around and ran back up it to a junction, I got the junction wrong. Then saw a flag in a gully so ran down to it, not mine. Finally took the time to relocate - I was in the right valley, but had to go back up 5 contours to my control. Amazingly only lost around 3 minutes. Also lost around 30 seconds on 2 and a minute on 12.
Hyperextended the L knee three times, the last one was a very sharp pain and I screamed. Luckily Sheralee was nearby but confirmed I was still running.

Thursday Jun 10 #

10 AM

Cycling 54:40 intensity: (40 @0) + (11:49 @1) + (28:47 @2) + (9:06 @3) + (3:34 @4) + (44 @5) 25.67 km (2:08 / km) +177m 2:04 / km
ahr:116 max:160 (injured)

Something popped in the left knee on this ride, has been sore ever since - 2 days so far.

Wednesday Jun 9 #

12 PM

Running 40:32 intensity: (19 @1) + (29 @2) + (3:16 @3) + (33:59 @4) + (2:29 @5) 5.69 km (7:07 / km) +197m 6:04 / km
ahr:144 max:169 shoes: VJ Bold Super 10R

Mt Taylor. Nice course, but again quite scrappy and only just held G Lane off with mistakes at the last two.
Lost 25 secs on the way to 4 - confused at track junction not reading ahead well enough
Lost 10 secs at 4, bad direction
Lost 10 secs at 11, misread circle detail
Lost 10 secs at 12, couldn't read map (open is larger than mapped and control isn't in white its in yellow)
Lost a minute at 15, was expecting to run along a spur but the ground was flat.
Lost 40 secs at 16, went around Bob M on the left, the flag was on his right, so overshot by 20m.
2:35 overall

Tuesday Jun 8 #

10 AM

MTB 1:08:20 intensity: (37:42 @1) + (29:20 @2) + (1:18 @3) 19.06 km (3:35 / km) +180m 3:25 / km
ahr:104 max:129 shoes: Bike: Scott Spark

Monday Jun 7 #

2 PM

Cycling 1:15:05 intensity: (19:00 @1) + (55:20 @2) + (38 @3) + (7 @4) 33.01 km (2:16 / km) +235m 2:12 / km
ahr:112 max:143

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