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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 7 days ending Apr 4:

activity # timemileskm+mload
  Teering3 2:11:15 8.75(15:00) 14.08(9:19) 2729 /11c81%59.2
  Cycling2 1:51:58 34.41(3:15) 55.37(2:01) 57741.1
  Running1 27:00 2.8(9:39) 4.5(6:00) 4510.8
  Swimming3 15:00 0.31(48:17) 0.5(30:00)6.0
  Core Stability2 13:002.6
  Total9 4:58:13 46.26 74.45 8949 /11c81%119.7
  [1-5]9 4:57:07

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MoTuWeThFrSaSu

Sunday Apr 4 #

10 AM

Teering 1:08:45 intensity: (19 @0) + (2:55 @1) + (12:12 @2) + (25:30 @3) + (27:49 @4) ***** 6.15 km (11:10 / km) +145m 10:00 / km
ahr:132 max:154 spiked:9/11c (injured) shoes: Inov8 XTalon 212 green

Gumble Pinnacles, M65A, 7th - 10 minutes down. Fail. R calf was sore all afternoon-evening-night yesterday, but freed up a bit walking to dinner. So tried painkillers for the first time in my O career: 3 nurofen, starting 2 hours before the start. That kind of worked and the calf only got sore after 3k, but less sore than yesterday. So running a bit slower which should have helped. But still managed 2 howlers, losing 3:30 at no. 3 and 5:30 at no. 7. In both cases jogged carefully to a really obvious attack point and failed completely getting to the flag to the point I had no idea where was and had to retreat back to the AP.

Swimming 9:00 [3] 0.3 km (30:00 / km)

Lake Canobolas.

Saturday Apr 3 #

10 AM

Teering 40:27 intensity: (13 @0) + (22 @1) + (49 @2) + (8:33 @3) + (29:35 @4) + (55 @5) 4.18 km (9:40 / km) +63m 9:00 / km
ahr:141 max:175 (injured) shoes: Inov8 XTalon 212 green

Noahs Ark Ridge, Molong. M65, 1. Sub Par performance with lots of silly mistakes. First major one was running past 6 over the creek and on to the track before turning around and going back over the creek. Overshot 7 as well. Saw Ted coming out of 9 (started six minutes ahead of me). Unfortunately didn't see 9 and lost 3 minutes. Then a really dumb mistake overshooting 14, another 2 minutes gone. Hung on to win by 1:14.
The bad thing about spending an unecessary 6 minutes out there is my R calf cramped with 4 minutes to go and I could only shuffle the last two controls and the run in.

Friday Apr 2 #

2 PM

Teering race 22:03 intensity: (5 @0) + (20 @1) + (6 @2) + (13 @3) + (17:27 @4) + (3:52 @5) 3.75 km (5:53 / km) +64m 5:25 / km
ahr:150 max:177 shoes: Mizuno Wave Rider 21

CSU Orange. Family Relays, Long (same as NOL). Slow on hills.

Thursday Apr 1 #

Swimming 3:00 [3] 0.1 km (30:00 / km)

Water at 19.0
9 AM

Cycling 45:07 intensity: (29 @0) + (3:03 @1) + (13:13 @2) + (21:21 @3) + (6:49 @4) + (12 @5) 23.01 km (1:58 / km) +197m 1:53 / km
ahr:126 max:147

Wednesday Mar 31 #

Swimming 3:00 [3] 0.1 km (30:00 / km)

Water at 17.8
11 AM

Cycling 1:06:51 intensity: (5:29 @1) + (20:37 @2) + (32:22 @3) + (8:18 @4) + (5 @5) 32.36 km (2:04 / km) +380m 1:57 / km
ahr:125 max:158

Barton to NSW, with an Easterly wind. Only 5th road ride in the last 8 weeks.

Tuesday Mar 30 #

Core Stability 8:00 [1]

Calf raises 125

Monday Mar 29 #

Core Stability 5:00 [1]

Calf raises 115

Running 27:00 [3] 4.5 km (6:00 / km) +45m 5:43 / km

Glen Innes. PS Republic of Ireland 0 Luxembourg 1.

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