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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 7 days ending May 20:

activity # timemileskm+mload
  Walk2 2:36:37 5.16(30:22) 8.3(18:52) 30835.7
  Teering3 2:10:22 10.44(12:29) 16.81(7:45) 38521 /26c80%71.4
  MTB Orienteering1 1:10:02 10.2(6:52) 16.42(4:16) 33220.8
  MTB2 34:44 7.93(4:23) 12.76(2:43) 2210.0
  Core Stability1 25:005.0
  Rowing1 14:05 1.86(7:33) 3.0(4:42)5.6
  Total8 7:10:50 35.6 57.29 104721 /26c80%148.5
  [1-5]8 7:10:15
averages - weight:74.6kg

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Monday May 20 #

12 PM

MTB 27:00 intensity: (25:00 @2) + (1:00 @3) + (1:00 @4) 9.0 km (3:00 / km) +8m 2:59 / km
ahr:91 max:116

3 PM

Walk 1:07:03 intensity: (54:22 @1) + (12:41 @2) 3.3 km (20:19 / km) +161m 16:20 / km
ahr:94 max:145 shoes: Mizuno Wave Rider 20

Black Mt setting

Sunday May 19 #

10 AM

Teering race (NSW Champs) 50:53 intensity: (12 @0) + (12 @1) + (4 @2) + (1:06 @3) + (22:16 @4) + (27:03 @5) **** 6.69 km (7:36 / km) +143m 6:52 / km
ahr:153 max:167 spiked:8/11c weight:74.6kg shoes: VJ Bold Super 10R

Willagalong, Roseberg SF. Hard 8 (7th) / M60 1st. (6.0km, +230m, 11c).
Garmin recovery time- 49 hours: fitness is coming back but not as quick as I'd like. So the problem control here for me was at the end of the finish chute, 20m from where put our bags down in the assembly area. Lost about a minute climbing too high in the next clearing over.
Reading the map and keeping straight well; except for the long leg to 5 - consistently a bit to the left and 10 where I contoured around for a bit and lost track.
Been a pretty good season so far with all firsts or seconds in the major events: except that when I finish second its usually a thrashing.
2, dnf, 1, 1, 2, 1, 2, 2, 2, 1
NSW1, NSW2, ACTS, E1, E2, E3, AS, AM, NSWM, NSWL.

Saturday May 18 #

1 PM

Teering race (NSW Champs) 35:03 intensity: (14 @0) + (18 @1) + (33 @2) + (6:07 @3) + (17:41 @4) + (10:10 @5) 4.14 km (8:28 / km) +123m 7:23 / km
ahr:146 max:165 shoes: VJ Bold Super 10R

Wyangala, Middle, M60, 2nd. So I have a long-standing issue with "organiser specials" such as spectator controls and loops and it struck again this weekend with my two biggest mistakes on each day being at the control beside, and that you could see from, the assembly area. Today it was the run through control; I wasn't paying enough attention and should have read the control descriptions carefully - the tapes went to the control, not just past the assembly area. I turned too early and went around and down; could not make sense of the map and eventually decided to go back up the hill (-1:30).
Slow start, too far left on the steep downhill to 1 (-30s) and tentative on the steep slopes to 2, 3, 4 (climbed too high -30s). Two minutes down on Warren already. Better on the next section before the spectator.
Tentative after the spectator blow out to 11 (-15s) and Warren was 4:45 up and only 1:15 behind in reality, having started 6 minutes after me.
Got 1 second back at 12, but Warren was 26 faster to 13. Didn't really make a mistake here, just hit the fence a bit low, and dropped below the rock cluster instead of going above it.
Second fastest split of 61 people on Course 6 to #14, but Warren was 34 seconds faster and could probably see me now - punched just 16 seconds after me. I got to 15 first, but only just as I saw Warren punch it 5 seconds behind me.
Made a big effort up the hill to 16 so as not to lose him straight away and stayed with him to the easy 17. Took a different line to 18 where we caught James but then Warren just disappeared up the steep hill to the last where I had to walk. Don't know what James was doing but when I eventually got up there James was running down the wrong gully, obviously not having seen Warren punch the last. Slightly offputting but didn't lose much time apart from a check of the map.

Friday May 17 #

2 PM

Walk 1:29:34 intensity: (1:04:28 @1) + (19:57 @2) + (4:26 @3) + (43 @4) 5.0 km (17:55 / km) +147m 15:37 / km
ahr:95 max:150 shoes: Mizuno Wave Rider 20

Black Mt setting.

Thursday May 16 #

Rowing 14:05 [3] 3.0 km (4:42 / km)

Core Stability 25:00 [1]

Lighter session

Wednesday May 15 #

12 PM

Teering race 44:26 intensity: (8 @0) + (13 @1) + (28 @2) + (7:50 @3) + (31:01 @4) + (4:46 @5) *** 5.98 km (7:26 / km) +119m 6:45 / km
ahr:144 max:165 spiked:13/15c shoes: VJ Bold Super 10R

Remembrance Park, Mt Ainslie, Orange 1. A better run than the last few weeks. Trying to get height and direction right but missed a little on 6 (too high) and 8 (too far left).
Results:
1 TNeedham RR-A 41:05
2 M Pedersen PO-A 44:10 +3:05
3 E*Rothery RR-A 44:26 +3:21
4 CChalmers RR-A 48:31
5 G Lane PO-A 51:25 +10:20
6 J Scown AO-A 51:50 +10:45
7 BJones RR-A 58:10 +17:05
8 D Erbacher PO-A 1:00:20 +19:15
9 MBurt RR-A 1:05:25 +24:20
10 K Fifield RR-A 1:11:40 +30:35
11 T Slatyer PO-A 1:16:31 +35:26
12 B Wymer PO-A 1:22:45 +41:40


Tuesday May 14 #

2 PM

MTB Orienteering 1:10:02 intensity: (23:28 @1) + (30:25 @2) + (11:23 @3) + (4:46 @4) 16.42 km (4:16 / km) +332m 3:52 / km
ahr:107 max:152

Bruce Ridge Setting.

MTB 7:44 intensity: (1 @0) + (7:02 @1) + (41 @2) 3.76 km (2:03 / km) +14m 2:01 / km
ahr:104 max:118

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