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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: undy

In the 29 days ending Feb 29, 2020:

activity # timemileskm+m
  cycling10 6:49:07 101.17(4:03) 162.81(2:31) 2297
  XC Ski3 5:45:11 27.91(12:22) 44.91(7:41) 634
  ultimate5 4:44:18 9.99(28:28) 16.07(17:41)
  run6 4:34:43 24.04(11:26) 38.69(7:06) 603
  orienteering8 3:20:47 19.42(10:20) 31.25(6:26) 220
  stretching11 1:42:28
  Total40 26:56:34 182.52 293.74 3753
  [1-5]40 26:53:05
averages - sleep:4.9 weight:74.6kg

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Saturday Feb 29, 2020 #

Event: O'Shea 2 Days - Gwandalan & Summerland Point
 
6 AM

cycling 1:25:04 intensity: (15 @0) + (10:35 @1) + (32:19 @2) + (34:36 @3) + (5:57 @4) + (1:22 @5) 40.46 km (2:06 / km) +561m 1:58 / km
ahr:118 max:159 shoes: Trek Roadie

Drove to Snives to save an hour of riding.

Felt pretty bad on all the hills, never really felt good and everyone else bar Jock looked sharp. A LOT of cyclists out, not sure what is with that.

Driving back home, must have been about 4 minutes behind Hamish going down Mona Vale road to the Pac Highway underpass and there had been a big accident, looked like maybe a truck into a cyclist, although it was near the spot where the big pothole/manhole lip is... anyway it wasn't Hamish.
2 PM

run 3:22 intensity: (5 @1) + (13 @2) + (2:31 @3) + (33 @4) 0.4 km (8:20 / km)
ahr:131 max:143 shoes: Hoka OneOne SpeedGoat 2

Warm up

orienteering 28:17 intensity: (2 @0) + (7 @1) + (31 @2) + (2:24 @3) + (3:21 @4) + (21:52 @5) 5.64 km (5:01 / km) +44m 4:49 / km
ahr:153 max:175

8 PM

orienteering 22:16 intensity: (32 @2) + (7:52 @3) + (9:13 @4) + (4:39 @5) 4.0 km (5:34 / km) +1m 5:33 / km
ahr:142 max:161


Saturday afternoon Relay - Medium (S) - Splits

Saturday Night - Medium - Splits

Friday Feb 28, 2020 #

stretching 9:15 [3]

Thursday Feb 27, 2020 #

stretching 9:07 [3]

7 AM

cycling 16:29 intensity: (14 @0) + (4:55 @1) + (9:27 @2) + (1:53 @3) 5.08 km (3:15 / km) +88m 2:59 / km
ahr:106 max:129

12 PM

ultimate 22:22 intensity: (6 @0) + (3:39 @1) + (9:45 @2) + (7:22 @3) + (1:13 @4) + (17 @5) 1.93 km (11:35 / km)
ahr:115 max:151

5 PM

cycling 15:13 intensity: (3:36 @1) + (6:15 @2) + (5:22 @3) 5.24 km (2:54 / km) +74m 2:43 / km
ahr:112 max:134

Wednesday Feb 26, 2020 #

stretching 9:26 [3]

7 PM

ultimate 32:37 intensity: (1:18 @1) + (9:04 @2) + (22:15 @3) 3.0 km (10:52 / km)
ahr:110 max:127 shoes: Inov8 X-Talon 212 (#5 - blue)

Warm up + half a game picking up against my own team

Tuesday Feb 25, 2020 #

7 AM

run 1:14:07 intensity: (1 @0) + (13 @1) + (3:00 @2) + (57:15 @3) + (11:47 @4) + (1:51 @5) 10.66 km (6:57 / km) +221m 6:18 / km
ahr:134 max:155 shoes: Hoka OneOne Bondi 6 #2

The far side of river run to work. Sweaty but bearable. Saw Gill and nobody else.

Monday Feb 24, 2020 #

stretching 8:56 [3]

Sunday Feb 23, 2020 #

2 PM

run 39:33 intensity: (10 @1) + (3:31 @2) + (30:07 @3) + (5:37 @4) + (8 @5) 5.32 km (7:26 / km) +82m 6:54 / km
ahr:132 max:150 shoes: Hoka OneOne Bondi 6 #2

6 PM

orienteering race 26:45 intensity: (20 @1) + (3:59 @2) + (11:55 @3) + (8:42 @4) + (1:49 @5) 3.6 km (7:25 / km) +40m 7:02 / km
ahr:134 max:160 shoes: Hoka OneOne Bondi 6 #2

Sprint Chatswood HS. Didn't mp !

Long - Splits

Saturday Feb 22, 2020 #

stretching 10:15 [3]

cycling 12:00 [3] 2.5 km (4:48 / km)
shoes: Trek Roadie

Cycling fail - drizzle turned to rain pretty soon after starting, abandoned.
6 AM

cycling 11:22 intensity: (9 @0) + (7:52 @1) + (3:20 @2) + (1 @3) 2.27 km (5:00 / km) +29m 4:42 / km
ahr:94 max:113

9 AM

orienteering 16:56 intensity: (19 @2) + (5:44 @3) + (10:50 @4) + (3 @5) 2.42 km (7:01 / km)
ahr:139 max:150

orienteering 17:54 intensity: (5 @1) + (26 @2) + (10:42 @3) + (6:37 @4) + (4 @5) 2.11 km (8:29 / km)
ahr:136 max:150

Thursday Feb 20, 2020 #

stretching 8:30 [3]

7 AM

cycling 14:45 intensity: (4:48 @1) + (8:47 @2) + (1:10 @3) 5.1 km (2:53 / km) +87m 2:40 / km
ahr:106 max:127

12 PM

ultimate 23:43 intensity: (1:23 @1) + (8:14 @2) + (13:03 @3) + (1:03 @4) 2.1 km (11:19 / km)
ahr:121 max:147

Wednesday Feb 19, 2020 #

stretching 8:14 [3]

7 PM

ultimate 25:36 intensity: (2:07 @1) + (13:52 @2) + (9:19 @3) + (18 @4) 2.05 km (12:31 / km)
ahr:116 max:143 shoes: Inov8 X-Talon 212 (#5 - blue)

Hills league. Full complement of blokes so played half the points or less.

Tuesday Feb 18, 2020 #

7 AM

run 40:33 intensity: (7 @0) + (42 @1) + (13:05 @2) + (22:42 @3) + (3:22 @4) + (35 @5) 5.26 km (7:42 / km) +101m 7:02 / km
ahr:124 max:155 shoes: Hoka OneOne Bondi 6 #2

Extreme sweatiness - Google weather app says humidity 100%, Weatherzone a more plausible 84%.
6 PM

cycling 14:36 intensity: (12 @0) + (2:13 @1) + (9:02 @2) + (3:09 @3) 5.21 km (2:48 / km) +73m 2:37 / km
ahr:110 max:136

Monday Feb 17, 2020 #

stretching 8:48 [3]

7 AM

cycling 16:22 intensity: (7:05 @1) + (8:46 @2) + (31 @3) 5.05 km (3:14 / km) +87m 2:59 / km
ahr:103 max:122

5 PM

run 39:53 intensity: (27 @0) + (39 @1) + (5:40 @2) + (29:26 @3) + (3:38 @4) + (3 @5) 5.16 km (7:44 / km) +120m 6:56 / km
ahr:128 max:150 shoes: Hoka OneOne SpeedGoat 2

Sweaty run home. Felt really light headed and eventually stopped for a bit after Blackman Park. Though I had high heart rate. Post run looks like heart stopped...

Sunday Feb 16, 2020 #

4 PM

cycling 39:19 intensity: (1:04 @1) + (18:25 @2) + (16:57 @3) + (2:53 @4) 13.0 km (3:01 / km) +234m 2:47 / km
ahr:120 max:149 shoes: Trek Roadie

Ride to orienteering

orienteering race 24:25 intensity: (6 @1) + (6 @2) + (20 @3) + (2:40 @4) + (21:13 @5) 4.23 km (5:46 / km) +45m 5:29 / km
ahr:158 max:172 shoes: Hoka OneOne Bondi 6 #2

SprintO Pyrmont
Bit long. Still in two minds about SprintO this year - either give it away to do other stuff or try to run hard. Went today because I can't make myself train in this humidity.

cycling 46:54 intensity: (4:17 @1) + (32:53 @2) + (9:44 @3) 14.54 km (3:13 / km) +259m 2:58 / km
ahr:112 max:134 weight:74.9kg shoes: Trek Roadie

Ride home, legs of porridge

Saturday Feb 15, 2020 #

orienteering 20:04 [3] 3.1 km (6:28 / km)
shoes: Hoka OneOne Bondi 6 #2

SOS Killara. Apparently failed to punch start (was waiting for a GPS signal, but thought I did punch). Went to wrong picnic table at #11. Somewhat disappointingly the splits didn't show any clock times, just leg splits as a result of my misdemeanors, so no idea how long I was out (and having got GPS, forgot to start it).

Did run all the way round the building for the gate-marked-as-open-not open-gate-marked-as-closed-open ethical puzzle.
11 AM

orienteering 14:57 intensity: (31 @1) + (57 @2) + (7:53 @3) + (5:36 @4) 1.96 km (7:37 / km)
ahr:134 max:148

Friday Feb 14, 2020 #

stretching 10:05 [3]

Thursday Feb 13, 2020 #

stretching 8:48 [3]

Monday Feb 10, 2020 #

stretching 11:04 [3]

Overdue
7 AM

run 1:17:15 intensity: (6 @1) + (32 @2) + (15:53 @3) + (24:35 @4) + (36:09 @5) 11.88 km (6:30 / km) +79m 6:17 / km
ahr:148 max:170 shoes: Asics GT 1000 #3

Stratford run, early morning. Cold, windy and muddy, two of those adjectives may get retired for a while.

Sunday Feb 9, 2020 #

Event: East Midlands League 2020
 

Saturday Feb 8, 2020 #

Event: East Midlands League 2020
 
11 AM

orienteering 29:13 intensity: (8 @0) + (11 @1) + (1:50 @2) + (17:27 @3) + (7:47 @4) + (1:50 @5) 4.19 km (6:59 / km) +89m 6:19 / km
ahr:133 max:157 shoes: Inov8 X-Talon 212 (#5 - blue)

NOC event, blue course (brown was sold out), the Hemlockstone ? Anyway hilly little bit of woods where they have some big rock captured in a cage in a clearing which was a bit odd. Then a bit of park o at the end.

At least one poor route choice, but generally clean.

Thursday Feb 6, 2020 #

11 AM

XC Ski 2:33:07 intensity: (2 @0) + (1:14:08 @1) + (1:17:01 @2) + (1:56 @3) 21.53 km (7:07 / km) +478m 6:24 / km
ahr:100 max:127 slept:6.8

Fairly perfect day to ski, blue skies, -11 to -2.
Got train to Seefeld, looking off the local loipe. Glad I did. Ran out of energy at about 12k and had lunch at Muggenmoosalm, should not have had a big radler with the potato salad. Took about 30 minutes after that for brain and body to get over the alcohol, by which time my legs were spent.

Outbound I was getting overtaken by heaps of male national teams (Japan, Germany, Lichtenstein, Italy). Coming back any 70 year old lady from a cold country zoomed past.
C • Training for the NSW Ski O? 15
C • enough with the skiing! 2

Wednesday Feb 5, 2020 #

1 PM

XC Ski 1:35:44 intensity: (17 @0) + (44:50 @1) + (47:21 @2) + (3:16 @3) 11.89 km (8:03 / km) +8m 8:02 / km
ahr:102 max:132

Took advantage of the flat loupes at Lermoos to do some skating. Still snowing and tracks were only just being groomed, but it was fun and I got to have sausage and beer at the end.

Tuesday Feb 4, 2020 #

1 PM

XC Ski 1:06:04 intensity: (1:26 @0) + (50:24 @1) + (14:13 @2) + (1 @3) 7.41 km (8:55 / km) +149m 8:06 / km
ahr:94 max:115

Seefeld - Mosern, classic.

A lot of snow and some skiers since the track cutter came and went. Very pretty. Steady pace.

XC Ski 30:16 intensity: (12:12 @1) + (18:02 @2) + (2 @3) 4.08 km (7:25 / km)
ahr:102 max:120

Seefeld, couple of laps of the night loop (not at night) after an apple strudel and hot chocolate pit stop.

Sunday Feb 2, 2020 #

ultimate 3:00:00 [3] 7.0 km (25:43 / km)
shoes: Inov-8 X-Talon 212 (#7 Black)

Pickup with Toytown Munich.
Starts at 2 goes for 2 hours they said. Start throwing at 2, finish games at 5.30. wrecked. Convenient post game beer house.

Saturday Feb 1, 2020 #

6 AM

cycling 2:17:03 intensity: (3 @0) + (4:45 @1) + (42:06 @2) + (1:05:37 @3) + (18:39 @4) + (5:53 @5) 64.36 km (2:08 / km) +806m 2:00 / km
ahr:126 max:172 slept:3.0 weight:74.2kg shoes: Trek Roadie

Hot and humid, hardly slept. V steady pace with BF regulars, Dawn now much stronger on hills, so no sneaky resting.

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