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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 7 days ending May 26:

activity # timemileskm+mload
  Cycling2 4:03:28 60.28(4:02) 97.02(2:31) 117973.1
  MTB Orienteering1 56:12 8.82(6:22) 14.19(3:58) 30117.4
  Running1 34:29 3.73(9:15) 6.0(5:45) 4015.1
  Core Stability1 25:005.0
  Total5 5:59:09 72.83 117.21 1520110.6

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MoTuWeThFrSaSu

Sunday May 26 #

10 AM

MTB Orienteering race 56:12 intensity: (15:47 @1) + (22:12 @2) + (15:01 @3) + (3:12 @4) *** 14.19 km (3:58 / km) +301m 3:35 / km
ahr:117 max:151 shoes: Bike: Scott Spark

Cooleman Ridge. 4th place ahead of a decent group, but way behind (32%) Michael R. Its been so long since I rode the Spark that I actually forgot it had two chain rings, so I was in the big chain ring the whole way. Probably for the best. Thought I would struggle after doing over 800m of climb yesterday, but didn't feel it.
Lost 40s early when I changed my mind about my route to 2 - headed right but got to a ditch with steps, so turned around. Winsplits thinks I lost a minute, so probably should have walked through.
Had a good section from here to 6 - 2nd fastest overall. Got stuck behind a group of 4 to 7 (by the way the grey for uncrossable fence looks way too dark - I think some people would have thought that was a track).
Wrong route choice to 9, should have gone right. Didn't see that the firetrail didn't go all the way and there was a diversion along a rough fence halfway which was slow (-2 mins).
Slow to 10, but I don't believe the two fastest splits here. The shortest route to the left on tracks is 1.1km with 2 gates and 30m climb; the alternative to the right is 1.15km on rougher tracks with similar climb but no gates. I chose the former - the gates probably cost me just over a minute each, so the wrong choice. But to do the right route in 2:50 at over 24kmh?
Looks like I slowed down from here, but most people lost time on 14 and 15 (??) so survived at the head of the rest.






Saturday May 25 #

11 AM

Cycling 2:45:08 intensity: (28:09 @1) + (1:38:43 @2) + (37:18 @3) + (58 @4) 64.17 km (2:34 / km) +853m 2:25 / km
ahr:118 max:140 shoes: Trek Domane SL

Hills, then Hall. Did the Five Fingers of Wallaroo for the first time.

Friday May 24 #

Core Stability 25:00 [1]

Thursday May 23 #

2 PM

Cycling 1:18:20 intensity: (22:24 @1) + (44:46 @2) + (10:03 @3) + (1:07 @4) 32.84 km (2:23 / km) +326m 2:16 / km
ahr:113 max:147 shoes: Trek Domane SL

Kippax-Dunlop-Fraser and then back via the rooted singletrack to Belconnen. After gear tune at ACT superstore, had been slipping gears. Chain still good though. Got new sealant in Spark rear as well.

Wednesday May 22 #

2 PM

Running intervals 34:29 intensity: (16 @1) + (1:57 @2) + (18:07 @3) + (13:40 @4) + (29 @5) 6.0 km (5:45 / km) +40m 5:33 / km
ahr:136 max:159 shoes: Mizuno Wave Rider 26

400 x 5 with ~1 minute intervals. 85, 85, 87, 85, 86.

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