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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 7 days ending Oct 13, 2018:

activity # timemileskm+mload
  Cycling1 1:08:19 20.22(3:23) 32.54(2:06) 30024.6
  MTB Orienteering1 37:54 6.3(6:01) 10.14(3:44) 15010 /10c100%17.5
  Teering1 34:28 2.79(12:21) 4.49(7:40) 12311 /16c68%16.4
  Core Stability1 30:006.0
  MTB1 20:00 3.11(6:26) 5.0(4:00) 608.0
  Rowing1 10:08 1.24(8:09) 2.0(5:04)2.0
  Total5 3:20:49 33.66 54.18 63321 /26c80%74.5
  [1-5]5 3:19:15

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Saturday Oct 13, 2018 #

12 PM

MTB Orienteering race (ACT Champs) 37:54 intensity: (21 @0) + (48 @1) + (7 @2) + (10:18 @3) + (26:15 @4) + (5 @5) **** 10.14 km (3:44 / km) +150m 3:29 / km
ahr:139 max:157 spiked:10/10c

Kowen Forest, East. Middle M60, 1st. Happy with the result as I haven't ridden in this area since 2008, so it was like a new map. Rode well, and got most of the right choices except 1-2. A few hesitations, unfortunately the GPS track doesn't show the stops (32 seconds) as I had it on autopause.
1 E*in R*thery 37:54
2 Bill Vandendo*l 38:55
3 Malc*lm R*berts 39:02
4 R*b Garden 40:39
5 Peter Cusw*rth 41:05
6 Bruce B*wen 42:16
7 Richard R*bins*n 42:38
8 J*e Sherriff 43:28
9 Keith Daws*n 44:00
10 R*bert Prentice 44:53
11 Jim S*therland 47:27
12 J*hn Sc*wn 51:53

MTB 20:00 [3] 5.0 km (4:00 / km) +60m 3:46 / km

Collecting tapes.

Wednesday Oct 10, 2018 #

2 PM

Cycling 1:08:19 intensity: (1:09 @0) + (3:53 @1) + (19:34 @2) + (40:27 @3) + (3:16 @4) 32.54 km (2:06 / km) +300m 2:00 / km
ahr:124 max:145

Cold and windy.

Tuesday Oct 9, 2018 #

Core Stability 30:00 [1]
(injured)

At physio. Grade 2 sprain ("Mild to Moderate"). No running for 4-6 weeks. Everything else OK.
SLP 4 x 30 x 75kg.
10 AM

Rowing 10:08 [1] 2.0 km (5:04 / km)
ahr:82 max:87

Sunday Oct 7, 2018 #

12 PM

Teering 34:28 intensity: (4 @0) + (9 @1) + (1:53 @2) + (6:49 @3) + (24:06 @4) + (1:27 @5) ***** 4.49 km (7:40 / km) +123m 6:45 / km
ahr:142 max:164 spiked:11/16c (injured) shoes: VJ Bold Super 10R

Keynes Gap, SA Middle Champs, M60, 8th. Another debacle. Was 3 seconds down after 7 controls and managed to lose 8:20 in the second half of the course to finish 7:30 down. Lost 3 minutes at 8 - was too confident and just headed off due south on rough compass, went into the detail without knowing where I was. Was slow to get into 9 (-20 seconds). OK till 12 where I got into the right gully, 10m north of the flag and turned north instead of south (-2 minutes). Another minute lost at 13 simply mis-reading which hill to go to and same again at 14.
Rob won without a fastest split till right near the end. Good on Ceri Pass with the fastest split on the course to 8.
This was the most enjoyable event of the carnival for me - challenging terrain and good course setting.
Sprained L ankle 100m from the start - my VJ Bolds are showing their age and the dob spkies on the outer edge are worn down, increasing the roll factor. Had noticed they were a bit unstable before starting. OK during the event but swelled up after.

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