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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 7 days ending Oct 24, 2021:

activity # timemileskm+mload
  Cycling2 1:39:50 29.67(3:22) 47.75(2:05) 36132.6
  Running3 1:39:18 10.62(9:21) 17.09(5:49) 11740.9
  MTB2 1:38:48 19.92(4:58) 32.06(3:05) 31430.7
  Core Stability2 35:0010.0
  Total9 5:32:56 60.21 96.9 792114.1
  [1-5]9 5:32:04
averages - weight:72.9kg

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MoTuWeThFrSaSu

Sunday Oct 24, 2021 #

10 AM

Running 35:44 intensity: (1:37 @1) + (7:39 @2) + (4:53 @3) + (20:36 @4) + (59 @5) 6.33 km (5:39 / km) +37m 5:29 / km
ahr:135 max:156 shoes: Hoka Bondi 4

Still feeling the effects of an allergic attack.
C • Not sure if you have ever seen this 4

Saturday Oct 23, 2021 #

10 AM

Cycling 57:13 intensity: (22 @0) + (11:47 @1) + (30:33 @2) + (13:27 @3) + (1:04 @4) 25.59 km (2:14 / km) +218m 2:09 / km
ahr:117 max:149 weight:72.9kg

Tired and washed out from the start. Maybe blame the heavier new rear tyre.

Friday Oct 22, 2021 #

9 AM

Core Stability 20:00 [1]

Up to 3 sets now.
Single leg calf raise straight and bent 15 each; Single leg lower off step 15. Lunges 15.
3 PM

MTB 46:30 intensity: (25:28 @1) + (9:31 @2) + (10:58 @3) + (33 @4) 13.37 km (3:29 / km) +150m 3:18 / km
ahr:111 max:148 shoes: Bike: Norco

Thursday Oct 21, 2021 #

10 AM

Running 34:36 intensity: (1:06 @1) + (4:21 @2) + (25:37 @3) + (3:32 @4) 5.75 km (6:01 / km) +37m 5:50 / km
ahr:128 max:147 shoes: Hoka Bondi 4

Aranda oval. 250m - 53 (downhill 3:32/km); 500m -1:58 (uphill 3:56/km); 500m -1:55 (3:50/km); 500m - 2:00 (4:00 /km) and 250m - 57 (downhill 3:48/km).

Wednesday Oct 20, 2021 #

10 AM

Cycling 42:37 intensity: (8:21 @1) + (5:37 @2) + (25:59 @3) + (2:40 @4) 22.16 km (1:55 / km) +143m 1:52 / km
ahr:123 max:143

Puncture from (another) 2cm nail in the rear wheel brought a premature end to this ride (thanks Cath for the lift). Spare tube was flat. Result - new rear tyre and Lezyne "pressure drive" pump

Tuesday Oct 19, 2021 #

Core Stability 15:00 [3]

Physio added lunges to the exercises
10 AM

Running 28:58 intensity: (3:40 @1) + (6:28 @2) + (4:55 @3) + (12:50 @4) + (1:05 @5) 5.01 km (5:47 / km) +43m 5:33 / km
ahr:131 max:160 shoes: Hoka Bondi 4

Better to be safe than sorry so walked back from 5.01km.

Monday Oct 18, 2021 #

9 AM

MTB 52:18 intensity: (30 @0) + (14:30 @1) + (13:08 @2) + (9:03 @3) + (15:07 @4) 18.69 km (2:48 / km) +164m 2:41 / km
ahr:123 max:153 shoes: Bike: Norco

Surpise magpie attack, snapped beak very close to left ear as I was cycling on the Barton Highway westwards. I was surpised because its very late in the season and I have cycled past here a lot in the last six weeks. There are reports of injuries from attacks near here in Kaleen suburbia, but none on the Barton Highway.

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