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Training Log Archive: O-ing

In the 7 days ending Oct 16, 2023:

	activity	#	time	miles		km		+m	load
	MTB Orienteering	2	2:27:20	20.62	(7:09)	33.18	(4:26)	624	59.8
	MTB	3	1:13:57	9.93	(7:27)	15.98	(4:38)	241	19.0
	Cycling	1	48:25	17.06	(2:50)	27.46	(1:46)	95	14.7
	Core Stability	2	15:00						3.0
	Swimming	1	5:00	0.06	(1:20:28)	0.1	(50:00)		2.0
	Total	9	4:49:42	47.67		76.72		960	98.6
averages - weight:70.8kg

1:41

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Sunday Oct 15, 2023 #

9 AM

MTB Orienteering race (ACT Champs) 1:30:04 20.41 km (4:25 / km) +411m 4:01 / km
ahr:128 max:152 shoes: Bike: Scott Spark

Sparrow Hill, Long, M60, mp. Main mistake was skipping no. 6. Reasons - saw RobP approaching 5 as I left it, so started thinking about that. Then missed the path out to the fire road; went out where I thought it was and went over the handlebars in the roadside drain. But it was the wrong road and spent a while working that out (-1 minute), meanwhile all the time forgetting that I had to continue on the track I was on to get 6.
In general, lots of small errors and missed turns. Eyes were watering which didn't help, and as usual the mapboard was shaking loose, so not stable to look at - although it didn't fall off this time.
No. 2 - two missed turns -50s.
No. 10 - wrong turn -1 min
No. 14 - missed turn -40s
No. 15 - wrong turn -20s
No. 16 wrong route choice (straight ahead from 15 instead of a u-turn) -2 mins
Skipping 6 probably gained me ~3 minutes so ideal run probably ~88 minutes. Winner did 80:50.

Long Course 3 - Splits

Saturday Oct 14, 2023 #

Event: 2023 ACT MTBO Championships

7 AM

MTB 24:39 4.56 km (5:24 / km) +73m 5:00 / km
ahr:110 max:137

10 AM

MTB 19:48 4.41 km (4:29 / km) +68m 4:10 / km
ahr:111 max:129

2 PM

MTB Orienteering race (ACT Champs) 57:16 12.77 km (4:29 / km) +213m 4:08 / km
ahr:136 max:155 shoes: Bike: Scott Spark

Cotter Pines, Middle M60, 3rd. Lost time at 2, got completely confused by tracks, went out to the fire road and came back in again way too early: -1:20. Then rode past 8 without realising - rode 300m past it and saw a control near a lake and realised that's not mine what am I actually looking for: -1:50.

Middle Course 3 - Splits

Friday Oct 13, 2023 #

Core Stability 10:00 [1]

Thursday Oct 12, 2023 #

Swimming 5:00 [3] 0.1 km (50:00 / km)

Wednesday Oct 11, 2023 #

5 PM

MTB 29:30 7.0 km (4:13 / km) +100m 3:56 / km
ahr:105 max:133 weight:70.8kg shoes: Bike: Norco

Includes collecting Aoife's bike

Tuesday Oct 10, 2023 #

6 PM

Cycling warm up/down 22:02 10.0 km (2:12 / km) +50m 2:09 / km
ahr:117 max:136 shoes: Bike: Madone 5.9

Cycling 26:23 17.46 km (1:31 / km) +45m 1:30 / km
ahr:113 max:140 shoes: Bike: Madone 5.9

First criterium on the Madone. Went OK, fast early but settled in and moved up now and again. Light winds N 15kmh, gust 24. Kept the pressure on behind the sprinters on the last lap getting up to 7th place of 30. 39.7kmh overall.

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