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Training Log: O-ing

In the last 7 days:

activity # timemileskm+mload
  Running1 34:40 2.8(12:22) 4.51(7:41) 1179.5
  Core Stability1 30:0012.0
  Teering1 27:50 2.58(10:46) 4.16(6:42) 4016.1
  Total2 1:32:30 5.39 8.67 15737.6
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Wednesday Dec 11 #

5 PM

Teering race 27:50 intensity: (5 @1) + (43 @2) + (1:48 @3) + (12:25 @4) + (12:49 @5) 4.16 km (6:42 / km) +40m 6:23 / km
ahr:151 max:167 shoes: ASICS Kayano 23

Aranda Bushlands. Nice course, quite technical and I made a lot of little mistakes which I can put down to jet lag - probably got 1-2 hours on the first long flight back, but nothing on the Doha-Sydney leg, landed 6:30am. Air a bit smoky but heat was more of an issue. Air rater had 308 pm-25

Core Stability (Pilates ) 30:00 [3]

Saturday Dec 7 #

11 PM

Running 34:40 intensity: (10:00 @1) + (23:38 @2) + (1:02 @3) 4.51 km (7:41 / km) +117m 6:48 / km
ahr:112 max:128 shoes: ASICS Kayano 23

Fern Hill. This was really just a jog, but I didn't want a new training type. Saw a grey squirrel at Rosemont School. Lots of work, fencing etc. in Fern Hill. Nice walkway up to Barnacullia.
Throat not great last night and low on Blis K12, so had to endure.

Friday Dec 6 #

Note

Definitely on the mend, but legs feel wiped out.

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  • 2w, 5d: Note 2018 Year Review Like 2018 not many injury issues this year and no colds/flu – got the flu vaccine in May. Foot-O Won ACT Sprint and Middle, Easter, NSW Long Championships and the NSW State League (8th time). Second at ACT Long, NSW Middle and the Australian Sprint, Middle and Long. Not so good at the ANZ Middle (3rd), ANZ Long (4th) and the ANZ Sprint (7th), but did pick up the ANZ Relay win with the help pf Jeff and Rob. For holidays it was the French 5-Day and managed to win Day 1 b...
  • 17w, 1d: Australian 3 Days Y
  • 41w, 2d: Australian Orienteering Championships ?
  • All Upcoming

Injuries

Lower LegImpact wound / trauma194+days
SickOther863+days
L KneeIliotibial Band Syndrome1,443+days
R EyeForeign Body / Abrasion1,768+days
complete history

Training Targets

Jan 1, 2019 (366d)
Cycling
+ MTB
+ MTB Orienteering
4000km
actual:4249.4km106%
projected:4508km112%
Running
+ Teering
450km
actual:486.8km108%
projected:516.4km114%
Core Stability
+ Eccentrics
50:00:00
actual:46:53:0093%
projected:49:44:1499%

Reports

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  • Dec 31 [2w, 5d]: Note 2018 Year Review Like 2018 not many injury issues this year and no colds/flu – got the flu vaccine in May. Foot-O Won ACT Sprint and Middle, Easter, NSW Long Championships and the NSW State League (8th time). Second at ACT Long, NSW Middle and the Australian Sprint, Middle and Long. Not so good at the ANZ Middle (3rd), ANZ Long (4th) and the ANZ Sprint (7th), but did pick up the ANZ Relay win with the help pf Jeff and Rob. For holidays it was the French 5-Day and managed to win Day 1 b...
  • Apr 10, 2020 [17w, 1d]: Y - Australian 3 Days
  • May 1, 2020 [20w, 1d]: N - Irish Orienteering Championships Probably not
  • Aug 7, 2020 [34w, 1d]: N - World Masters Orienteering Championships 2020 But ... Slovenia
  • Sep 26, 2020 [41w, 2d]: ? - Australian Orienteering Championships

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