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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: O-ing

In the 7 days ending Feb 26, 2023:

activity # timemileskm+mload
  Cycling2 1:41:22 37.14(2:44) 59.77(1:42) 25846.8
  MTB3 1:35:00 16.44(5:47) 26.45(3:36) 37928.9
  MTB Orienteering1 58:33 8.33(7:02) 13.4(4:22) 40020.6
  Core Stability2 55:0011.0
  Running2 51:58 5.91(8:48) 9.51(5:28) 4323.0
  Swimming4 20:00 0.31(1:04:22) 0.5(40:00)8.0
  Total9 6:21:53 68.12 109.63 1080138.3
  [1-5]9 6:21:36
averages - weight:70kg

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MoTuWeThFrSaSu

Sunday Feb 26, 2023 #

Event: ACT MTBO Cooleman Ridge
 

Swimming 8:00 [3] 0.2 km (40:00 / km)

10 AM

MTB Orienteering race 58:33 intensity: (4:23 @1) + (29:04 @2) + (15:38 @3) + (9:28 @4) 13.4 km (4:22 / km) +400m 3:48 / km
ahr:124 max:153 shoes: Bike: Scott Spark

Coolemon Ridge. Tough, hilly course (GPS said 320m) - wrecked after. Pretty happy with the effort and surprised to pass Marina halfway around. Time losses - Probably lost ~20-30 secs on the way to 1 after climbing both steep pinches and having to go back down to the flag. 30 secs on the way to 7 after trying to unfold the map to see the way to 8 and busting one of my clips. 30secs on not going suburb way to 12. I'm sure I lost time on all the gates - 7 in all.

MTB warm up/down 24:00 [3] 8.0 km (3:00 / km) +50m 2:55 / km
shoes: Bike: Scott Spark


Long - Splits

Saturday Feb 25, 2023 #

8 AM

Running intervals 26:32 intensity: (28 @1) + (3:11 @2) + (6:19 @3) + (16:34 @4) 5.01 km (5:18 / km) +27m 5:10 / km
ahr:137 max:151 shoes: Wave Inspire 18

Ginninderra parkrun, with 1 minute walks after every km. Hopefully got away with this, R calf/achilles was touchy before, during and after. R knee locked up after.

Friday Feb 24, 2023 #

Swimming 4:00 [3] 0.1 km (40:00 / km)

Core Stability 30:00 [1]

10 AM

MTB 1:05:00 intensity: (1 @0) + (30:32 @1) + (29:56 @2) + (4:31 @3) 16.45 km (3:57 / km) +309m 3:37 / km
ahr:109 max:133

Thursday Feb 23, 2023 #

6 PM

Cycling 47:34 intensity: (2:37 @1) + (5:02 @2) + (2:05 @3) + (28:40 @4) + (9:10 @5) 29.43 km (1:37 / km) +105m 1:35 / km
ahr:143 max:161 weight:70kg

Vikings Criterium C grade 6th. Wind E 22/gust 28 km/h. Happy enough, the pace was generally tolerable but every now and then someone would throw in a big surge. The one after 36 minutes broke up the field but I survived. I couldn't go with a later one and was in a group of 4 at the end, 100m behind the leaders.

Cycling warm up/down 14:00 [3] 6.0 km (2:20 / km) +60m 2:13 / km

Wednesday Feb 22, 2023 #

3 PM

Running 25:26 intensity: (30 @1) + (3:20 @2) + (7:41 @3) + (13:55 @4) 4.5 km (5:39 / km) +16m 5:33 / km
ahr:135 max:150

Intervals km 4:36, 4:55, 4:54 (~1 minute)

Swimming 4:00 [3] 0.1 km (40:00 / km)

MTB 6:00 [3] 2.0 km (3:00 / km) +20m 2:51 / km

Tuesday Feb 21, 2023 #

5 PM

Cycling race 37:26 intensity: (16 @0) + (1:30 @1) + (7:47 @2) + (4:58 @3) + (20:10 @4) + (2:45 @5) 23.34 km (1:36 / km) +83m 1:35 / km
ahr:136 max:168

Stromlo criterium vets C, 5th. Wet and windy SSE 17/gust 26kmh. A storm earlier 3-4 dumped 76m in east Canberra in 20 minutes, but the roads were fairly dry when I got there. However it started raining then and drizzled on and off for the race. Only got to the front once, on the 2nd last lap. Had nothing for the sprint.

Cycling warm up/down 2:22 [3] 1.0 km (2:22 / km) +10m 2:15 / km

Monday Feb 20, 2023 #

Swimming 4:00 [3] 0.1 km (40:00 / km)

Core Stability 25:00 [1]

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