Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: simmo

In the 31 days ending Mar 31, 2018:

activity

time

miles

Road cycling

26:55:33

376.56

(4:17)

606.02

(2:40)

Orienteering

2:17:04

11.18

(12:15)

18.0

(7:37)

Total

29:12:37

387.75

(4:31)

624.02

(2:49)

3:35

0:00

» now

Friday Mar 30, 2018 #

Road cycling 2:24:03 [3] 49.2 km (2:56 / km)
ahr:99 max:171 shoes: Bike: Beemer Auto

Friday group ride, just PP, Noel & me. Bit of a wait at Leighton when Noel had to go back for his water bottle. The Other Side closed for renovations, most of the other places that were open were packed out, but we eventually found the kiosk at Blue Duck empty.

Chest a bit sore at times, won't be able to run or ride hard for a bit longer.

Di2 charge.

Sunday Mar 25, 2018 #

Event: SWOT FootO Evedon Ridge

Saturday Mar 24, 2018 #

Event: NavDash 2 SWOT Bunbury SHS

Tuesday Mar 20, 2018 #

Note

Bike needs new handlebar and hoods, they got a little bent in the mishap.

Monday Mar 19, 2018 #

Road cycling 2:31:09 [3] 57.2 km (2:39 / km)
ahr:104 max:143 shoes: Bike: Beemer Auto

Around the river, including Mt Henry, then up the coast. Easterlies.

Bugger - a ute pulled out in front of me at the soil place opposite Shenton College, hit the brakes hard and went over the handlebars. A few bruises and sore spots, but the main damage was to the screen on my Garmin 235 and the right lever on the handlebars.

Limped home in SCR at first, but gradually got less sore.

C • oh dear 3

Note
(injured)

Cracked rib and/or pectoral muscle strain caused by the fall over the handlebars.

Sunday Mar 18, 2018 #

Event: Whiteman Park

Orienteering race 15:57 [4] 2.1 km (7:36 / km)
ahr:136 max:162 shoes: Inov-8 Oroc 280

NavDash race at Whiteman Park. Forgot my O shoes and O glasses, could have done with the X-T 190s as there was soft sand over quite a bit of the course. OK up to 10, possibly could have gone a bit quicker. 13 was on the line between 10 and 11, and 14 was in the same direction as 11 but on a slight angle, and on top of that the numbers were obscured. Of course I went straight from 10 to 14, took a few seconds to recover when the code didn't match, and then after finding and punching 11 sped off at 180 degrees for 20 metres or so, then turned round and took a slower route choice over the sandhill to 12. Guesstimate of time loss over these errors is 1.5 to 2 mins. Think I picked the wrong route to 13 given it was on the inside of the wall, making the right route around the motor museum the better one - I went left and had to cope with lots of soft sand and having to double back from the wrong side of the wall. OK over the rest. GPS 2.49kms.

Pity the course setters didn't attend the workshop the other week - they would have learned (1) don't put a control on the line between two others, and (2) offset the circle slightly to show which side of a barrier the control is on. Alex Tarr mp'd at 13 because he also went to the wrong side of thew wall and assumed the control was missing. On the whole though, the course wasn't bad for a first attempt.

short - Splits

Friday Mar 16, 2018 #

Road cycling 2:28:49 [3] 50.23 km (2:58 / km)
ahr:103 max:149 shoes: Bike: Beemer Auto

Friday around the river, no group, just PP & me. Stopped at Cottesloe and walked along the road & car park edge looking at sculptures.

Thursday Mar 15, 2018 #

Road cycling 3:00:48 [3] 69.81 km (2:35 / km)
ahr:104 max:157 shoes: Bike: Beemer Auto

Two rivers ride, Rossmoyne side first. South-Westerly, not hot but very humid.

Tuesday Mar 13, 2018 #

Road cycling 1:23:54 [3] 34.6 km (2:25 / km)
ahr:106 max:149 shoes: Bike: Beemer Auto

Bassendean ride, taking paths to stay close to the river as there was a stiff ENE wind making the road route slow anyway. Nice flat out run along the railway line path, no stops at the level crossings and 10km in 18 mins.

Sunday Mar 11, 2018 #

Road cycling 1:57:22 [3] 43.44 km (2:42 / km)
ahr:105 max:152 shoes: Bike: Beemer Auto

West Coast ride, very strong Easterly. Mounts Bay Rd not a pleasant experience.

Saturday Mar 10, 2018 #

Road cycling 1:22:42 [3] 33.44 km (2:28 / km)
ahr:128 max:169 shoes: Bike: Beemer Auto

Bassendean ride, strong SE'ly.

Friday Mar 9, 2018 #

Road cycling 2:16:45 [3] 50.08 km (2:44 / km)
ahr:105 max:151 shoes: Bike: Beemer Auto

Friday group ride around the river.

Wednesday Mar 7, 2018 #

Road cycling 2:51:19 [3] 69.22 km (2:28 / km)
ahr:107 max:149 shoes: Bike: Beemer Auto

Two rivers ride, cool (relatively) and overcast.

Road cycling 21:46 [3] 7.83 km (2:47 / km)
ahr:98 max:132 shoes: Bike: Beemer Auto

Ride to OWA Council Meeting - into low sun and Westerly breeze.

Road cycling 22:09 [3] 7.87 km (2:49 / km)
shoes: Bike: Beemer Auto

Ride home in the dark, Moon lights are good!

Tuesday Mar 6, 2018 #

Road cycling 2:07:46 [3] 48.72 km (2:37 / km)
ahr:102 max:139 shoes: Bike: Beemer Auto

Around the river, hot and windy. 27C when I started out at 6.45.

Monday Mar 5, 2018 #

Orienteering 17:28 [4] 2.27 km (7:42 / km)
ahr:128 max:145 shoes: X-Talon 190

Sprint race at John XXIII.

Orienteering 10:00 [3] 1.1 km (9:05 / km)
ahr:117 max:128 shoes: X-Talon 190

Sprint Relay at John XXIII, first leg. Did 180 at 1st control, but hadn't started GPS. Probably lost 1.5 to 2 mins, finally started the gps once I'd got back on track.

Orienteering 9:27 [4] 1.27 km (7:26 / km)
ahr:124 max:137 shoes: X-Talon 190

2nd leg of relay, no major dramas, except for getting caught in the trap at 8.

Sunday Mar 4, 2018 #

Orienteering 20:42 [4] 2.46 km (8:25 / km)
ahr:126 max:155 shoes: X-Talon 190

Sprint training at Garvey Park - discipline exercise.

Orienteering 7:35 [3] 1.08 km (7:01 / km)
ahr:105 max:128 shoes: X-Talon 190

First leg of precision orienteering exercise (AA leg). HR indicates I was tired already.

Orienteering 4:59 [3] 0.69 km (7:13 / km)
ahr:108 max:120 shoes: X-Talon 190

2nd precision leg - AA option. GPS shows I swam a lot of it!

Orienteering 11:37 [3] 1.12 km (10:22 / km)
ahr:109 max:129 shoes: X-Talon 190

Final leg of precision, option A. Visited no. 9 3 times, first because my map was folded over 2, and 9 was the closest to 1. Secondly because map was upside down and read 9 as 6, and finally for the correct 9. The butterfly was not too successful because the green is taking over the whole and individual patches of green are not easy to see.

Saturday Mar 3, 2018 #

Orienteering 16:41 [4] 2.61 km (6:24 / km)
ahr:131 max:145 shoes: X-Talon 190

Sprint training at Murdoch Uni - simplification. Cut the course short, going from 13 to 19, 20 then the finish.

Orienteering 22:38 [3] 3.3 km (6:52 / km)
ahr:121 max:141 shoes: X-Talon 190

Sprint training at Murdoch - route choice exercise. Did by myself as Ian's hearing aid wasn't working and he suggested we go separately with him always going right and me the left route choice. Unfortunately he felt a twinge and stopped running after 6, so most leg times weren't comparable.

Lost my way between 2 and 3. Tracks in the pines around 9 and 10 were barely visible on the ground, left route choices for 12-13 and 13-14 were affected by construction work.

Friday Mar 2, 2018 #

Road cycling 2:24:05 [3] 50.2 km (2:52 / km)
ahr:106 max:144 shoes: Bike: Beemer Auto

Usual Friday around the river.

Thursday Mar 1, 2018 #

Road cycling 1:22:56 [3] 34.18 km (2:26 / km)
ahr:102 max:131 shoes: Bike: Beemer Auto

Bassendean ride with a few little diversions.

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