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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 7 days ending May 14, 2016:

activity # timemileskm+mload
  Cycling2 2:45:41 42.9(3:52) 69.03(2:24) 119653.9
  MTB Orienteering1 1:12:35 12.36(5:52) 19.9(3:39) 44935.7
  Core Stability1 1:05:0013.0
  Running1 47:53 3.36(14:16) 5.4(8:52) 9616.9
  MTB1 15:00 1.86(8:03) 3.0(5:00) 404.5
  Total6 6:06:09 60.48 97.33 1781124.0
  [1-5]6 6:04:05

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SuMoTuWeThFrSa

Saturday May 14, 2016 #

11 AM

MTB warm up/down 15:00 [2] 3.0 km (5:00 / km) +40m 4:41 / km

12 PM

MTB Orienteering race (NSW Champs) 1:12:35 intensity: (1:00 @1) + (2:29 @2) + (13:54 @3) + (47:16 @4) + (7:56 @5) 19.9 km (3:39 / km) +449m 3:17 / km
ahr:144 max:177

Sunny Corner, Long M60, 2nd. Unfortunately I had "Autopause" on, so all the stops are missing from the GPS track. Many of those were at the last control where I just couldn't work out where the flag could be. I was on my own, a group just having left the area, and I searched the open ground for a track entrance. There was no track of course, just a gap between a few trees with the flag on the end, tucked well out of sight. I went back to the nearest track junction, just to make sure I as in the right spot - that was a problem because it was shown as a cross roads when in fact it was a T junction. So that didn't really instill confidence. I was on the point of just heading to the finish and reporting the control as missing, but I decided to have one more go, so back up the hill. This time there were people there and I spotted Hamish coming out of the bush.
The other major time loss was the two times refolding the map and trying to get it into the mapboard. They used plastic and it wouldn't stay; the clips weren't strong enough to hold the bouncy paper. That actually cost in the region of 1-2 minutes.

Wednesday May 11, 2016 #

10 AM

Cycling 1:53:26 intensity: (1:16 @0) + (30:00 @1) + (37:51 @2) + (27:56 @3) + (16:21 @4) + (2 @5) 45.73 km (2:29 / km) +839m 2:16 / km
ahr:119 max:161

Another "incident": a car didn't give way on a roundabout, just kept coming. I had judged enough space in any case but the guy was an idiot. Bobbin in 12:17 which was good as I felt pretty tired.

Tuesday May 10, 2016 #

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

reformer on all in (3.75).

Monday May 9, 2016 #

3 PM

Cycling 52:15 intensity: (48 @0) + (6:19 @1) + (27:19 @2) + (14:17 @3) + (3:28 @4) + (4 @5) 23.31 km (2:15 / km) +357m 2:05 / km
ahr:121 max:158

Was conscious of Undy's crash earlier, but still lost the back wheel in the Grosvenor road drain. Just managed to stay upright, at least it was uphill.

Sunday May 8, 2016 #

11 AM

Running 47:53 intensity: (25:11 @2) + (20:04 @3) + (2:32 @4) + (6 @5) 5.4 km (8:52 / km) +96m 8:09 / km
ahr:123 max:157 shoes: ASICS Nimbus 16

L knee niggly. Seems to be new orange paint from Lane Cove NP-UTS. Includes one lap of UTS later with Aoife (1:44)

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