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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: O-ing

In the 31 days ending Aug 31, 2022:

activity # timemileskm+mload
  Walk4 5:34:59 27.34(12:15) 43.99(7:37) 281556.7
  Cycling5 4:16:08 71.72(3:34) 115.42(2:13) 116592.4
  Teering4 4:12:37 15.38(16:26) 24.75(10:13) 82120 /23c86%87.7
  MTB4 3:13:02 34.19(5:39) 55.02(3:31) 57359.0
  Core Stability8 1:55:0023.0
  Total25 19:11:46 148.62 239.17 537420 /23c86%318.9
  [1-5]25 16:56:16
averages - weight:73.6kg

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Wednesday Aug 31, 2022 #

12 PM

Teering race 36:45 intensity: (1:45 @1) + (4:08 @2) + (14:48 @3) + (16:04 @4) *** 4.49 km (8:12 / km) +162m 6:56 / km
ahr:134 max:152 spiked:12/12c shoes: VJ Bold Orange

Red Hill. Steep start then contouring; fell over twice into thistles before the first km was up. Tentative after that and slow up hill, but spiked everything and no injury pain which is encouraging.

Tuesday Aug 30, 2022 #

10 AM

MTB 1:01:02 intensity: (27:58 @1) + (18:51 @2) + (11:40 @3) + (2:33 @4) 12.22 km (5:00 / km) +207m 4:36 / km
ahr:113 max:144 shoes: Bike: Norco

3 offs on Hidey Ho.

Monday Aug 29, 2022 #

Core Stability (Pilates) 30:00 [1]

Sunday Aug 28, 2022 #

4 PM

MTB 37:24 intensity: (27 @0) + (27:15 @1) + (9:29 @2) + (13 @3) 7.28 km (5:08 / km) +113m 4:46 / km
ahr:100 max:134 shoes: Bike: Scott Spark

Bruce Ridge with Lost_Richard!
R knee not functioning before, OK with a few spikes during and relatively better after.

Saturday Aug 27, 2022 #

2 PM

Cycling race 1:32:30 intensity: (4:14 @1) + (11:31 @2) + (18:57 @3) + (55:10 @4) + (2:38 @5) 43.0 km (2:09 / km) +671m 2:00 / km
ahr:136 max:162

CRMCC vets Club Champs. Dropped after 25km. Reasonably happy with the ride as I was OK in the leading group and would probably have survived much longer given some training in the lead up. The winner (Bpeak) won the ACT Champs next day ahead of Mcarr and Owain (3rd National TT), so was in form. Lets see how he goes in the Nationals in a couple of weeks (6th National Crit, 7th Road race).
R knee OK during but not functioning after - I've had six weeks of the knee being OK, but should have taken more notice as the knee goes bad again from here.
3 PM

Cycling warm up/down 12:59 intensity: (2:30 @1) + (10:22 @2) + (7 @3) 6.1 km (2:08 / km) +36m 2:04 / km
ahr:113 max:130

Thursday Aug 25, 2022 #

Core Stability 10:00 [1]

10 AM

Cycling 1:08:15 intensity: (4:02 @1) + (32:35 @2) + (28:44 @3) + (2:54 @4) 30.56 km (2:14 / km) +229m 2:09 / km
ahr:122 max:144 weight:73.6kg

One magpie attack - loud snap at right ear.
Slowest of all 26 rides on this route.

Wednesday Aug 24, 2022 #

Event: ACT Midweek Waniassa Hills
 
12 PM

Teering race 55:19 intensity: (3:17 @1) + (16:52 @2) + (28:12 @3) + (6:58 @4) 5.43 km (10:11 / km) +280m 8:06 / km
ahr:127 max:154 shoes: Inov8 XTalon 212 green

Waniassa Hills. All of them. Legs shot, knees sore, difficult to move, L calf tight but couldn't stretch out running even if I wanted to. Cath passed me, running well.

Tuesday Aug 23, 2022 #

Core Stability 10:00 [1]

Monday Aug 22, 2022 #

Core Stability (Pilates) 15:00 [1]

Sunday Aug 21, 2022 #

Event: ACT Long Distance Championships: ACT League #11, NSW SL #13, Tidbinbilla
 
10 AM

Teering race (ACT Champs) 41:46 intensity: (58 @1) + (10:30 @2) + (7:04 @3) + (22:41 @4) + (33 @5) **** 4.88 km (8:34 / km) +123m 7:36 / km
ahr:135 max:158 spiked:8/11c shoes: VJ Bold Orange

Tidbinbilla, Long. Was a bit worried about this, not having run for 3 weeks. Tiger balm on the L calf didn't seem to do anything, but no pain in it during or after so maybe it did. R knee wasn't working after, but ran OK during the race, if a little slow.
Generally careful O got me through. Bad route choice to 3 - too far up to the road. 7 was on a large feature and I wasn't careful enough coming in to it - lost 2:30 by turning the wrong way. Just one fastest split - to 9, on the tracks all the way. 1 ER, 2 Mel 46.59, 3 Grant 47.37, 4 Geoff T 47.46
Note: up to 51st in the AP ranking.
C • AP rankings 2

Hard 5 - Splits

Friday Aug 19, 2022 #

2 PM

Walk (Skiing) 1:17:07 intensity: (23:35 @0) + (46:45 @1) + (6:43 @2) + (4 @3) 10.79 km (7:09 / km) +706m 5:23 / km
ahr:86 max:126

Perisher. GPS has most of the afternoon session. Did a few new runs like Schnatzl, Roller coaster, Side Saddle. Pretty Valley run was the best. 2553 vertical metres.

Thursday Aug 18, 2022 #

Walk (Snow shovelling) 20:00 [2] 1.0 km (20:00 / km) +20m 18:11 / km

Wednesday Aug 17, 2022 #

10 AM

Walk (Skiing) 2:22:13 intensity: (1:25:28 @0) + (54:53 @1) + (1:52 @2) 18.0 km (7:54 / km) +1203m 5:55 / km
ahr:72 max:121

Morning Session on the GPS - Guthega-Blue Cow, Afternoon with Aoife and Sophie over to Smiggins. Total vertical today 2.3km. No stacks today but legs got very tired later and couldn't lift legs to turn.

Tuesday Aug 16, 2022 #

2 PM

Walk (Skiing) 1:35:39 intensity: (25:00 @0) + (1:08:16 @1) + (2:22 @2) + (1 @3) 14.2 km (6:44 / km) +886m 5:08 / km
ahr:81 max:125

Perisher - Guthega. GPS has most of a ski lesson and the return to Guthega. Good snow, nice weather. Just the one actual crash on Guthega way. Fell off the Happy Valley T bar as well. Total vertical ascent / descent for the day was 1.9km.
Rossignol React Skis 170cm, Binding at 326, Boots 28.5, Poles 125, Ability 1, Din Setting 5

Sunday Aug 14, 2022 #

11 AM

Teering race 1:58:47 intensity: (56:45 @1) + (30:03 @2) + (25:21 @3) + (6:38 @4) 9.95 km (11:56 / km) +256m 10:35 / km
ahr:113 max:150

Perisher Ski-O. XC ski. Nice powder, but a lot of snowdrifts across the tracks. Snowing horizontally, difficult to see at times.

Friday Aug 12, 2022 #

Core Stability 15:00 [1]

Thursday Aug 11, 2022 #

11 AM

Cycling 44:41 intensity: (52 @0) + (23:23 @1) + (8:39 @2) + (10:51 @3) + (56 @4) 18.58 km (2:24 / km) +155m 2:19 / km
ahr:109 max:145

Monday Aug 8, 2022 #

8 AM

Cycling 37:43 intensity: (8 @0) + (11:13 @1) + (11:32 @2) + (13:42 @3) + (1:08 @4) 17.18 km (2:12 / km) +73m 2:09 / km
ahr:117 max:143

Sunday Aug 7, 2022 #

Core Stability (Pilates) 10:00 [1]

Saturday Aug 6, 2022 #

Core Stability (Pilates) 15:00 [1]

Slow improvement. L calf still tight.

Thursday Aug 4, 2022 #

Core Stability 10:00 [1]

L calf still tight but improved

Wednesday Aug 3, 2022 #

Note
(rest day)

Still crippled.

Tuesday Aug 2, 2022 #

8 AM

MTB 58:30 intensity: (4:15 @1) + (15:48 @2) + (23:24 @3) + (14:15 @4) + (48 @5) 21.5 km (2:43 / km) +158m 2:37 / km
ahr:128 max:158

Bikepaths. 3 days later, after ice, voltaren and rest L calf felt almost better beforehand. Tight after though.

Eye test inc. retina scan yesterday. Prescription same as before: PWR -3.25 Base Curve now 8.4, was 8.6 in 2016.

Tried Epley Maneuver for the dizziness yesterday - it worked - no BPPV pm.
12 PM

MTB 36:06 intensity: (10:50 @1) + (16:07 @2) + (8:04 @3) + (1:05 @4) 14.02 km (2:34 / km) +95m 2:29 / km
ahr:115 max:142

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