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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 7 days ending Feb 28, 2016:

activity # timemileskm+mload
  Cycling3 3:09:04 49.65(3:48) 79.91(2:22) 154365.4
  Running2 1:25:23 6.86(12:27) 11.04(7:44) 23231.2
  MTB Orienteering1 1:14:59 11.6(6:28) 18.66(4:01) 19330.9
  Core Stability1 1:05:0013.0
  Total7 6:54:26 68.11 109.62 1968140.5
  [1-5]7 6:49:20

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MoTuWeThFrSaSu

Sunday Feb 28, 2016 #

Event: Cancelled/Postponed: Sydney Sprint Series 2016 Race #8 - Rozelle (ULTRASPRI
 
Event: MTBO - BOSS (Bike Orienteering Summer Series) - #6
 
9 AM

MTB Orienteering race 1:14:59 intensity: (3:04 @0) + (5:15 @1) + (17:36 @2) + (21:07 @3) + (18:59 @4) + (8:58 @5) 18.66 km (4:01 / km) +193m 3:49 / km
ahr:134 max:178

Pelaw Main (Mining Mystery). Main goal achieved - I didn't fall off. L knee very well behaved. Major issue - I had the Garmin on "Autopause", so instead of finishing in 74:59 as per the Garmin I was 79:05 and minus 5 points. Missed one track into no. 1, and then lots at no. 3 - went out to the main road and back instead of cutting through. Looks like Cath's route to 5 (straight) was quicker although I missed the vital track junction there too.
Missed two track junctions on the way to 9, but it didn't matter. However, missing 5 track junctions on the way from 34 to 35 did and meant I ended up getting only 26 instead of 18 and 26. Kim Van N was with me at 34 and must have got 35, because we met at 27 coming from different directions; so she was 10 points up on that part.
Got 115 which wasn't worth it; neither was 23; and certainly not 12 and 21 which put me way over time; could have finished from 13 instead and would have got home under 75.

Saturday Feb 27, 2016 #

Event: Lane Cove Rivergaine 2
 
11 AM

Running 26:40 intensity: (2:57 @1) + (9:27 @2) + (13:34 @3) + (42 @4) 3.64 km (7:19 / km) +117m 6:18 / km
ahr:124 max:142 shoes: ASICS Kayano 20

Emergency run home to get jumper leads.

Friday Feb 26, 2016 #

7 AM

Cycling 1:37:16 intensity: (3 @0) + (2:10 @1) + (30:06 @2) + (37:28 @3) + (25:17 @4) + (2:12 @5) 43.4 km (2:14 / km) +886m 2:02 / km
ahr:130 max:170

Thursday Feb 25, 2016 #

9 AM

Running 58:43 intensity: (7:58 @1) + (9:46 @2) + (29:47 @3) + (11:12 @4) 7.4 km (7:56 / km) +115m 7:22 / km
ahr:126 max:153 shoes: ASICS Kayano 20

Lane Cove NP from home. L knee dodgy.

Wednesday Feb 24, 2016 #

8 AM

Cycling 42:23 intensity: (15 @0) + (14:26 @1) + (15:49 @2) + (8:37 @3) + (3:16 @4) 17.06 km (2:29 / km) +331m 2:16 / km
ahr:115 max:144

Commute via M2
4 PM

Cycling 49:25 intensity: (1:44 @0) + (16:08 @1) + (20:29 @2) + (10:04 @3) + (1:00 @4) 19.46 km (2:32 / km) +326m 2:21 / km
ahr:113 max:141

Tuesday Feb 23, 2016 #

Core Stability (Pilates) 1:05:00 [1]

Almost back to normal - usual mat; reformer 3 springs x 250, VMOs, arms/single legs on 2; scooters 100 on 1.
Pretty bad DOMS from Sunday; I guess that should be expected for the 6th run this year and a 17 day break since the previous run.

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