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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 7 days ending Jun 2:

activity # timemileskm+mload
  MTB1 1:36:04 24.98(3:51) 40.21(2:23) 35729.0
  Running3 1:33:58 9.57(9:49) 15.41(6:06) 6342.0
  MTB Orienteering1 1:13:49 10.5(7:02) 16.9(4:22) 36122.6
  Core Stability2 1:05:0013.0
  Teering1 32:01 2.53(12:39) 4.07(7:51) 14614.5
  Total7 6:00:52 47.59 76.59 927121.2
  [1-5]7 6:00:06

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MoTuWeThFrSaSu

Sunday Jun 2 #

11 AM

Teering race 32:01 intensity: (7 @0) + (21 @1) + (2:28 @2) + (8:29 @3) + (20:34 @4) + (2 @5) 4.07 km (7:51 / km) +146m 6:40 / km
ahr:138 max:156 shoes: Inov8 XTalon 212 Blue

Mt. Stromlo Observatory. A season highlight, great map and course. Butchered no. 1, should have gone straight (-15). Coming back to pivot at 5, climbed too high (-10). 43rd fastest to 15, only because it was uphill, and also slow on the next, again uphill - I went straight to both. Only other "mistake" was hesitation (-5) to 18 as I couldn't go where I thought (over-canopy).
Pity Herman Wehner couldn't have attended.

Running warm up/down 5:30 [3] 1.0 km (5:30 / km) +10m 5:14 / km
shoes: Inov8 XTalon 212 Blue

Saturday Jun 1 #

12 PM

MTB 1:36:04 intensity: (24 @0) + (23:06 @1) + (50:46 @2) + (17:30 @3) + (4:18 @4) 40.21 km (2:23 / km) +357m 2:17 / km
ahr:117 max:150 shoes: Mizuno Wave Rider 26

Called this one MTB because I brought 2 left bike shoes, so I had to ride in flats

Friday May 31 #

4 PM

Running 26:42 intensity: (50 @2) + (5:11 @3) + (8:51 @4) + (11:50 @5) 4.4 km (6:04 / km) +36m 5:50 / km
ahr:150 max:180 shoes: Mizuno Wave Rider 26

Fartlek with Leo.

Thursday May 30 #

2 PM

MTB Orienteering 1:13:49 intensity: (15 @0) + (22:17 @1) + (29:24 @2) + (16:11 @3) + (5:42 @4) 16.9 km (4:22 / km) +361m 3:57 / km
ahr:116 max:147 shoes: Bike: Scott Spark

Testing the alternatives from last Sunday.
1-2: I was 1:30 quicker going my original route choice to the right rather than turning around even though it had the ditch and two gates. I was going to go right-right as well but there was a closed gate on the firetrail that wasn't closed last Sunday.
8-9: 7:28, 2:50 quicker. I still don't know how I managed to ride all the way up that indistinct steep rocky link - I don't think I would have seen it on the day and would probably have had to walk a bit.
9-10: Right - 4:17, Right-Right - 4:39. On the day, left - 6:15, so nearly 2 minutes quicker. However, I made mistakes near the end on both Right and Right-Right - stopping short of the control, so it may have been closer.
So all up I lost ~6:15 in those 3 route choices which would have got me to 50 minutes with no improvement in places. But goes to show I am still really bad at route choice.


Wednesday May 29 #

Core Stability 25:00 [1]

Tuesday May 28 #

5 PM

Running intervals 1:01:46 intensity: (1:25 @1) + (12:54 @2) + (31:24 @3) + (16:03 @4) 10.01 km (6:10 / km) +17m 6:07 / km
ahr:128 max:154 shoes: Mizuno Wave Rider 26

ANU Intervals. There could be consequences. 1km at 4:01mkm, then 1x500 at 4:07 then 2 x 500 at 4:25, then 1 x 500 at 4:08mkm, then cripple jog back as R quad seized up.

Monday May 27 #

Core Stability 40:00 [1]

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