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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 7 days ending Jun 13:

activity # timemileskm+mload
  Walk2 2:42:49 5.03(32:21) 8.1(20:06) 28037.4
  Teering4 2:35:05 12.71(12:12) 20.46(7:35) 3854 /9c44%77.6
  MTB2 42:22 7.77(5:27) 12.5(3:23) 18516.9
  Core Stability1 35:0014.0
  Running1 5:30 0.62(8:51) 1.0(5:30) 52.2
  Total7 6:40:46 26.14 42.06 8554 /9c44%148.2

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Thursday Jun 13 #

Core Stability (Pilates ) 35:00 [3]

L knee dodgy so double chair press (150kg)

Wednesday Jun 12 #

12 PM

Teering race 38:34 intensity: (28 @1) + (1:28 @2) + (10:01 @3) + (20:05 @4) + (6:32 @5) 5.95 km (6:29 / km) +139m 5:48 / km
ahr:142 max:166 shoes: Inov8 XTalon 212

Bruce Ridge, Orange 1. Pretty good navigation, running OK but not brilliant. Good to be not injured after 4 races in 5 days. Though had a scare last night when I was unable to straighten my leg for 5 minutes - L knee was locked.

Tuesday Jun 11 #

1 PM

Walk 1:30:18 intensity: (1:00:58 @1) + (23:15 @2) + (5:29 @3) + (32 @4) + (4 @5) 4.6 km (19:38 / km) +190m 16:16 / km
ahr:93 max:155 shoes: Asics Kayano 22

Black Mt setting

MTB 22:22 [3] 7.0 km (3:12 / km) +125m 2:56 / km

Monday Jun 10 #

10 AM

Teering race 16:19 intensity: (16 @1) + (6 @2) + (10 @3) + (12:20 @4) + (3:27 @5) 2.71 km (6:01 / km) +11m 5:54 / km
ahr:149 max:162 shoes: ASICS Kayano 23

Western Sydney University Macarthur. QBIII, Day 3, M60, 1st. Normal service resumed after a rough start. Navigated along the red line leading from 1, nearly to 8 before a double check revealed where 2 was. Then, at 2, I wasn’t ready for the dog leg straight back to 1 so as to get to 3 and went a long way around. 40 seconds down on Warwick by that point, but no real issues from there apart from all the people coming around blind corners.

Running warm up/down 5:30 [3] 1.0 km (5:30 / km) +5m 5:22 / km
shoes: ASICS Kayano 23

Sunday Jun 9 #

10 AM

Teering race 58:22 intensity: (4:00 @2) + (8:08 @3) + (42:14 @4) + (4:00 @5) **** 7.48 km (7:48 / km) +141m 7:08 / km
ahr:139 max:164 spiked:4/9c shoes: VJ Bold Super 10R

Arthursleigh, QBIII, Day 2, M60. Another Arthursleigh Odd Shocker. Made mistakes at 1, 3, 5, 7 and 9. Spiked 2, 4, 6 and 8.

Saturday Jun 8 #

1 PM

Teering race 41:50 intensity: (25 @1) + (34 @2) + (4:42 @3) + (30:25 @4) + (5:44 @5) 4.32 km (9:41 / km) +95m 8:44 / km
ahr:147 max:165 shoes: VJ Bold Super 10R

The Piggery, Belanglo, QBIII Day 1, M60, 2nd (again!). Nice control picking course in sandstone. Going OK until #13 when I tried to use a massive bare rock as my attack point but couldn't identify it (I was standing on it for a while). Got within 10m of the flag but lost confidence and went back to the campers at the end of the road for a second try (-3:20).
Third event in 3 months where the finish units haven't been synced - this time my one was 1:26 fast and I had a -9 seconds finish chute time. I don't think the miniscule benefit of having multiple finish units outweighs the massive extra work for the organisers involved in fixing up this kind of mess.

Friday Jun 7 #

1 PM

Walk 1:12:31 intensity: (1:00:04 @1) + (12:27 @2) 3.5 km (20:43 / km) +90m 18:22 / km
ahr:90 max:131 shoes: Mizuno Wave Rider 20

Black Mt mapping

MTB 20:00 [3] 5.5 km (3:38 / km) +60m 3:27 / km

Norco

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