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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: undy

In the 7 days ending Oct 18:

activity # timemileskm+m
  ultimate2 1:33:43 5.66(16:34) 9.1(10:18) 3
  orienteering2 1:25:25 6.82(12:32) 10.97(7:47) 113
  cycling4 1:24:57 18.66(4:33) 30.03(2:50) 283
  stretching5 53:45
  Total13 5:17:50 31.13 50.1 399
  [1-5]13 5:17:45

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MoTuWeThFrSaSu

Sunday Oct 18 #

stretching 12:09 [3]

10 AM

orienteering 59:07 intensity: (21 @1) + (26 @2) + (20:37 @3) + (10:33 @4) + (27:10 @5) 7.88 km (7:30 / km) +112m 7:00 / km
ahr:147 max:174 shoes: Inov-8 X-Talon 212 (#8 Yellow)

ML Final, Div 1, Boggabilla
Nice new map by Berecca, with good veg mapping. Fairly green and I probably went a bit straight, the more boring routes round the tracks were faster.

Good position, but a long way behind Ali time-wise. We won.

Saturday Oct 17 #

stretching 12:00 [3]

10 AM

orienteering race 26:18 intensity: (5 @0) + (12 @1) + (3:52 @2) + (16:00 @3) + (5:25 @4) + (44 @5) 3.09 km (8:31 / km) +1m 8:31 / km
ahr:130 max:154 shoes: Hokka OneOne Bondi 6 #3

Ultra-sprint Pymble.
Missed a control out completely and started to repeat a loop I had already done. A LOT of controls, Lyra beat me on 14 of them :(

Friday Oct 16 #

stretching 8:53 [3]

Thursday Oct 15 #

stretching 12:00 [3]

12 PM

ultimate 26:36 intensity: (2:41 @2) + (15:39 @3) + (3:05 @4) + (5:11 @5) 2.64 km (10:04 / km)
ahr:138 max:160 shoes: Hoka OneOne SpeedGoat 2

Wednesday Oct 14 #

11 AM

cycling 15:27 intensity: (7:48 @2) + (7:39 @3) 5.4 km (2:52 / km) +61m 2:42 / km
ahr:120 max:137 shoes: Trek Roadie

Riding to physio - took two hits on my helmet from magpie on Park Ave.

Apparently I probably just have super tight hammies, not pf.
But not quite as tight as a Scotsman (you know who you are).
1 PM

cycling 16:26 intensity: (25 @1) + (5:51 @2) + (9:59 @3) + (11 @4) 5.46 km (3:01 / km) +68m 2:50 / km
ahr:122 max:140 shoes: Trek Roadie

Turns out that the magpie can't quite hit you at 40 km/h.
7 PM

ultimate 1:07:07 intensity: (29:26 @2) + (35:09 @3) + (2:28 @4) + (4 @5) 6.46 km (10:24 / km) +3m 10:22 / km
ahr:109 max:151 shoes: Inov-8 X-Talon 212 (#8 Yellow)

Two games, one on my new Div 2 team who are waay better than my old team, quite an intense game against the other team from our franchise.

Second game with a Div 3 team, both teams a bit short on players, handling a lot.

Tuesday Oct 13 #

cycling 36:13 [3] 13.0 km (2:47 / km) +60m 2:43 / km
shoes: Trek Roadie

Failed attempt to do a new medium length low traffic ride.

After a lot of thought I decided to leave my pump behind since I have two CO2 cartridges.

Got a flat in N Sydney (industrial staple through tyre - quite hard to get out) and decided that I didn't want to go too far with no spare tube, so I put in the spare and came home.

Still trying to think through this - two flats would constitute fairly bad luck and surely one of them would be repairable with a patch (I have patch kit on bike). So should I just have ridden on ? What is the optimum pump/CO2/spare tube combo ? Should I get a super tiny pump as backup backup backup.
7 AM

cycling 16:51 intensity: (5:02 @1) + (10:57 @2) + (52 @3) 6.17 km (2:44 / km) +95m 2:32 / km
ahr:104 max:124

Monday Oct 12 #

stretching 8:43 [3]

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