Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PowA

In the 34 days ending Aug 18, 2016:

activity	#	time	miles		km		+m
MTB	12	10:50:57	117.53	(5:32)	189.14	(3:26)	3189
Cycling	8	7:08:46	121.18	(3:32)	195.02	(2:12)	1444
MTBO	3	2:51:57	25.86	(6:39)	41.62	(4:08)	468
Orienteering	4	2:36:36	10.89	(14:23)	17.52	(8:56)	377
Touch Football	3	1:30:00	4.66	(19:19)	7.5	(12:00)
Total	30	24:58:16	280.11	(5:21)	450.8	(3:19)	5478

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Monday Aug 15, 2016 #

8 AM

MTB 35:51 [2] 8.93 km (4:01 / km) +88m 3:50 / km
ahr:122 max:152

Easy ride around Grafton tracks with Greg. Breaking up the drive home. Morning tea break. Bit sticky from a morning shower. Greg tired out quickly. My leg feeling the weekends racing as well.

9 AM

MTB 3:10 [1] 0.97 km (3:16 / km) +6m 3:10 / km
ahr:138 max:160

One last lap of the tracks between the car parks.

2 PM

MTB 45:38 [3] 12.59 km (3:37 / km) +120m 3:28 / km
ahr:142 max:158

Afternoon break from driving at Kiwarrak. Tracks I rode were looking great, assume they have been cleaning up for next weekends race. Forest has had a hazard reduction burn and looks good as well.

3 PM

MTB 13:54 [2] 4.39 km (3:10 / km) +51m 3:00 / km
ahr:142 max:155

Kiwarrak lap two.

MTB 27:38 [2] 6.96 km (3:58 / km) +66m 3:47 / km
ahr:135 max:150

Kiwarrak lap three.

So nice just had to do one more. Legs didn't agree and started complaining.

Sunday Aug 14, 2016 #

9 AM

MTBO race 1:33:17 [4] 22.63 km (4:07 / km) +313m 3:51 / km
ahr:149 max:166

QLD MTBO Champs Long.

Second to DuncS by 41s. One route choice near the end cost twice that. I'll blame the track mapping but as it was late in course should have known better by then.

Got the overall win by less than 30s.

Saturday Aug 13, 2016 #

Event: Qld MTBO Championships

9 AM

MTBO race 28:44 [4] 9.24 km (3:07 / km) +33m 3:03 / km
ahr:158 max:172

Queensland MTBO Champs Sprint. Probably a no result race as a control was missing for most competitors. Was apparently locked to small tree but was removed and thrown in bush. Found by a later competitor and put back.

Compared valid splits with Tony and Duncs and would have won by about 1 min based on those.

Disappointing that people do that. Wonder why anyone was at the location anyway.

Two poor route choices. One not seeing uncrossable fence 20s to Duncs, the other much further than it looked at first glance 40s to Duncs.

C • No result 1

2 PM

MTBO race 49:56 [4] 9.75 km (5:07 / km) +122m 4:49 / km
ahr:155 max:172

QLD MTBO Champs Middle. GPS says 49.56 but official time was 51.55 so I think the start times were 2 minutes out.

First about 2 minutes ahead of Duncs.

Very windy, hilly and complex single track. Confused a few times about where I was. Probably lost 2 minutes going to 6, didn't pay enough attention to one way tracks and discovered half way through route I couldn't get there legally the way I planned, had to plan a different way. Lost another 30s missing a vague/hard to see turn on way to 8.

3 PM

MTB 11:37 [2] 1.78 km (6:32 / km) +25m 6:06 / km
ahr:124 max:158

25 minutes stop/start ride with Duncs to check track mapping in one of the confusing areas where he made a mistake. Tracks are not mapped correctly.

Thursday Aug 11, 2016 #

4 PM

MTB 57:13 [3] 16.93 km (3:23 / km) +148m 3:14 / km
ahr:141 max:164

Afternoon ride at Bom Bom. On way to Qld for MTBO champs.

Monday Aug 8, 2016 #

7 AM

Cycling 1:13:47 [3] 35.45 km (2:05 / km) +294m 2:00 / km
ahr:137 max:157

Morning ride down Fernleigh track and back.

Sunday Aug 7, 2016 #

Event: Newcastle OY #7 - Congewai

11 AM

Orienteering race 45:10 [5] 4.72 km (9:34 / km) +183m 8:01 / km
ahr:158 max:179

NOY 7 at John Elm Creek. Second to Burgo again by 3 minutes. No real errors, poor route choice and decisions to 1 and bit vague going to 9.

1 across paddock, onto track, was going to go straight up creek but grass looked bit long/thick so kept on track past and then up, steep and slow, stopped momentarily for a Rockman photo.
2 straight
3 straight, was expecting it to be further of edge of ridge
4 contour around crossing creek just below junction
5 straight, drift slightly SE, corrected when crossed creek at rock/boulders
6 straight, N of hill top, hit track, followed S short distance, into creek end
7 straight
8 straightish, pushed around a little by vegetation
9 straightish, trying to match map and rock/boulders, past SB, TInytoes and CJ all heading generally right direction, CJ led me into control
10 headed between hills, down gully, to track, along track to end, straight to boulder
11 straight
12 back to track, along track to bend/creek, straight, spotted control in creek quicker than expecting
13 along contour to track/gate, straight but veered off to higher group of trees
14 straight, was bit high had to drop down
15 straight, zigzagging down slope to creek
16 under fence in creek, straight
17 straight to cow feeder
F straight

C • stopped momentarily 1

1 PM

Orienteering 19:03 [2] 1.65 km (11:33 / km) +33m 10:30 / km

Collecting some easy controls.

Course Hard Medium - Splits

Friday Aug 5, 2016 #

7 AM

Cycling 1:16:00 [3] 35.45 km (2:09 / km) +294m 2:04 / km
ahr:135 max:159

Morning ride down Fernleigh and back. Bit of a twig and branch obstacle course in some places.

Wednesday Aug 3, 2016 #

7 AM

Cycling 1:19:24 [3] 35.45 km (2:14 / km) +294m 2:09 / km
ahr:125 max:149

Ride down Fernleigh and back. One of those days where the wind seems to be slowing you down no matter which direction you are travelling.

Monday Aug 1, 2016 #

7 AM

MTB 1:23:23 [4] 26.8 km (3:07 / km) +566m 2:49 / km
ahr:137 max:161

Morning ride around Glenrock.

C • New vehicle? 3

12 PM

Touch Football 30:00 [2] 2.5 km (12:00 / km)
ahr:125 max:156

Lunch time touch football game.

Sunday Jul 31, 2016 #

9 AM

MTB 1:00:03 [3] 15.39 km (3:54 / km) +171m 3:42 / km
ahr:127 max:151

Morning ride at Barnsley trying to follow GBs track.

Saturday Jul 30, 2016 #

3 PM

MTB 55:00 [3] 14.0 km (3:56 / km) +250m 3:36 / km
ahr:134 max:169

Easy ride at Glenrock to GPS tracks for map. GPS doesn't seem to have recorded anything but time at the beginning of the ride.

Friday Jul 29, 2016 #

7 AM

MTB 1:26:15 [4] 26.8 km (3:13 / km) +566m 2:55 / km
ahr:138 max:164

Morning ride around Glenrock.

Wednesday Jul 27, 2016 #

7 AM

MTB 1:25:38 [4] 26.8 km (3:12 / km) +566m 2:53 / km
ahr:141 max:163

Morning ride around Glenrock. Finished giving my old 26" Epic a birthday last night so rode it. Corners better in the tight areas, not as good over the bumps.

12 PM

Touch Football 30:00 [3] 2.5 km (12:00 / km)
ahr:137 max:159

Lunch time touch football game.

Tuesday Jul 26, 2016 #

12 PM

Touch Football 30:00 [2] 2.5 km (12:00 / km)
ahr:127 max:159

Lunch time touch football game.

Monday Jul 25, 2016 #

7 AM

MTB 1:25:37 [3] 26.8 km (3:12 / km) +566m 2:53 / km
ahr:136 max:161

Morning ride around Glenrock. Bit more wet and muddy than NSWMTB trail status suggested.

Sunday Jul 24, 2016 #

Event: Newcastle OY #6 - Pothana

11 AM

Orienteering race 45:15 [5] 6.56 km (6:54 / km) +89m 6:28 / km
ahr:161 max:190

Fast running course, pushed myself as already some fast times when set out, not fast enough as a few minutes down on Burgo.

Think heart rate monitor not recording properly at start. Not sure my heart rate was at 190 immediately after start.

Navigation not difficult but needed to make sure you stayed in contact or on bearing.

1 straight, little left to go through fence gap, slight pause as didn't read description until I was there and didn't see control.
2 straightish, veering to south of green
3 straightish, veering so saw dam, crossed above dam
4 curve to SW to go down creek and past dam
5 straightish but ended going S of little green patches and had to correct
6 follow creek
7 straightish, passing SW of dam
8 straightish, slight curve to SE
9 straight
10 straight, along creek, past N of dam
11 straightish, a little to E of line
12 straightish, a little to E of line, E of green patch, along dam wall
13 straightish, a little E of line
F straight

C • East? 2

Hard medium - Splits

Friday Jul 22, 2016 #

7 AM

Cycling 1:18:02 [3] 35.45 km (2:12 / km) +294m 2:07 / km
ahr:138 max:161

Morning ride down Fernleigh track.

Wednesday Jul 20, 2016 #

5 PM

Cycling 58:21 [2] 30.03 km (1:57 / km)
ahr:108 max:143

Cycling on the trainer in the garage.

Sunday Jul 17, 2016 #

Event: Newcastle Pairs - Awaba

10 AM

Orienteering 47:08 [3] 4.59 km (10:16 / km) +72m 9:31 / km
ahr:136 max:156

Newcastle Pairs Champs. Organising the BBQ so opted to run solo on moderate long course. Right knee and left hip not really happy the whole time. Mind not really on the job either.

C • But 1

Saturday Jul 16, 2016 #

10 AM

Cycling 20:49 [2] 6.68 km (3:07 / km) +67m 2:58 / km
ahr:108 max:148

Cycling to first morning chore, fixing father in laws TV.

11 AM

Cycling 14:40 [2] 5.46 km (2:41 / km) +105m 2:27 / km
ahr:132 max:155

Cycling to second morning chore, helping my sister pull apart some old furniture and put together a new bit.

1 PM

Cycling 27:43 [2] 11.05 km (2:30 / km) +96m 2:24 / km
ahr:116 max:151

Cycling home for afternoon chores at home, with stop at bike shop along the way.

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