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Attackpoint AR - performance and training tools for adventure athletes

Training Log: O-ing

In the last 7 days:

activity # timemileskm+mload
  Teering1 1:09:05 4.54(15:14) 7.3(9:28) 19731.3
  Running1 44:11 4.58(9:39) 7.37(6:00) 12718.2
  Core Stability2 25:005.0
  Total4 2:18:16 9.11 14.67 32454.5

Wednesday May 5 #

11 AM

Running 44:11 intensity: (40 @1) + (4:31 @2) + (27:59 @3) + (11:01 @4) 7.37 km (6:00 / km) +127m 5:31 / km
ahr:132 max:147 shoes: ASICS Kayano 25

Black Mt lower slopes. R calf still a bit iffy, but no actual pain (unlike L knee).
New contact lens today.

Tuesday May 4 #

Core Stability 15:00 [1]

Monday May 3 #

Core Stability 10:00 [1]

Sunday May 2 #

10 AM

Teering race 1:09:05 intensity: (39 @1) + (3:19 @2) + (24:48 @3) + (39:39 @4) + (40 @5) 7.3 km (9:28 / km) +197m 8:20 / km
ahr:138 max:159 shoes: Inov8 XTalon 212 green

Mt Clear. Happy with this one, ran well, read the map well, only overshot 1 control by ~20m and 1 possible sub-optimal route choice. Good course, well worth the 3 hour trip.
No pain in the R calf! big improvement since Easter.
PS the new ISOM spec for point features (e.g. boulder cluster) is really dumb, they are way too big.
Course analysis - lost most time on the speed legs (1-3,10-F) rather than the navigation (4-10) e.g. conceded 4 minutes to Slats 1-3, got back 2 minutes up till10 and then lost 2 to the finish.
1 Hit creek well below junction which I was hoping to see, but still picked the right gully. Walked a bit up it.
2 Steep hill, walked most of it. Just aimed off by going a bit up hill till over the creek and then straight up.
3 Somehow managed to walk up the wrong gully from the open, but it ran out too early so I knew something was up. Went right and got into the correct gully. Wasn't fully confident until I got over the ridge and onto the bare rock (saw a lost Matt P here). From there read the boulders into the circle, but overshot it a little - went to a more prominent cliff 20m further on and saw it from there (-30 secs). Punched just in front of Zoe, Michael R, Matt P, Terry G, Phil W and Kathie D.
4 On the compass. Running down the gully saw a big clump of rocks on the left and then a smaller clump straight ahead. The map had the wrong emphasis by mapping the smaller clump as a boulder cluster i.e.with a bigger symbol than the other clump.
5 A little bit right and corrected in the swamp, after correctly guessing it was the second one. The rocks on the left looked really close but then the ones I wanted popped up in front of me.
6 Ran pretty quick on the south needle and saw it on the right. Best split of the course 1 second off the fastest.
7 Compass again, worked really well
8 Fairly straight. Ran along the main creek for a bit until it started down steeply then contoured through the gully on the right: then it was just north up the gully and straight ahead on to the scary flat area. A bit surprised to come straight on to it.
9 A route choice leg and chose left as being a bit safer. A couple of contours extra but a very safe entry in to the control down the gully going NW.
10 Got the right level, but a little hesitant in going to the right boulder
11 Probably should have descended a bit earlier
12 Again got the right level and the flag was straight ahead
F Went straight down the hill and got stuck in long grass on the flats near the creek. Should have stayed as left as possible from 12.

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Controlling.... 3  
40 years is a good stretch 2  

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R Lower LegCalf Strain118+days
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Jan 1, 2021 (366d)
+ MTB Orienteering
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