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Attackpoint - performance and training tools for orienteering athletes

Training Log: MW

In the last 7 days:

activity # timemileskm+m
  orienteering3 2:07:44 9.96(12:50) 16.02(7:58) 423
  running3 12:13 1.18(10:20) 1.9(6:25) 29
  Total3 2:19:57 11.14(12:34) 17.93(7:48) 452

Monday Apr 22 #

11 AM

running 2:46 [3] 0.4 km (6:55 / km) +27m 5:12 / km
ahr:143 max:155

orienteering 34:55 [3] 4.67 km (7:29 / km) +116m 6:39 / km
ahr:163 max:178

Easter Day 3.

Fairly clean. Lost about 1:30 at #6. Just didn’t notice the little gully as I went about 5m to the right of it. Went down the hill looking for a gully between boulders. Then realised the gully should be at the top of the boulder field.

That mistake cost me fourth place over the three days. (Or alternatively, #8 yesterday or #13 on Saturday.)

I finished fourth on the day and fifth overall, behind Stephen Craig, Shane Doyle, Ruhi Afnan, and Mark Freeman. I almost caught Mark, after he messed up badly today. I was 3’45” behind Ruhi in third over three days. 15 minutes behind Shane for second.

So same place as Easter last year,but probably a bit closer to the pace (if we ignore Stephen Craig).

Sunday Apr 21 #

11 AM

running 3:03 [3] 0.5 km (6:06 / km)
ahr:143 max:153

orienteering 1:08:51 [3] 8.47 km (8:08 / km) +276m 6:59 / km
ahr:166 max:191

Before the run, my legs felt like there was a bit more bounce in them today than yesterday.

The start was a lot of uphill. I was pushing hard from the beginning. Stephen Craig came through me at #3. I hung on to him for #4, but then lost track of where he went.

I got a bit too far to the left on the long leg to #5, but it was easy to push along the top.

I started falling over on the way to #7. Ie tired.

I couldn’t read the clearings in the area of #8. Overshot and lost four minutes. Went to a rocky spur to look out into the open field, to relocate using a dam in the field.

Went the long way around to #9, pushing the speed along the flat. Took about the same time as Shane in this leg.

Got caught by Shane at #10. Which was disappointing- he started 6 minutes after me - but lucky because he led me to #10 when I was having trouble. I beat him up the hill to #12, but we stayed together for the rest.

Finished 4th. Apparently most others had more trouble than me. Stephen Craig was about 15 minutes better than anyone else. Amazing.

Saturday Apr 20 #

12 PM

running 6:24 [3] 1.0 km (6:23 / km) +3m 6:18 / km
ahr:151 max:166

orienteering 23:58 [3] 2.89 km (8:17 / km) +30m 7:53 / km
ahr:164 max:189

Easter Day 1. Sprint Scotch College.

Pretty frustrating. A lot of little glitches.

Picked a dead-end going from 5-6; and had to backtrack. 50 seconds.

Went to the top of the underpass at #9 and had to backtrack to go under. 15 seconds.

Overshot #10 by 4 metres. Stopped and stared at the map. 20 seconds.

Tentative to #11. 10 seconds.

Lost track of where I was going on the way to #13. Found #15. Realised what I was supposed to be doing. Headed on to #13. 90 seconds.

Went directly to the circle at #16. Stared into the gap and thought it was an out of bounds garden bed. Went into the garden bed. Still couldn’t see it. An older woman bumbled in and said oh there it is. 15 seconds.

I don’t know why #18 took so long. 0 seconds.

Overshot steps to #20. 5 seconds.

Didn’t see the more direct steps out of #22. 3 seconds.

Person in front of me blocked the control and fumbled punching at #24. 2 seconds.

Apart from that, fine.

200 seconds of errors equals 3 minutes 20 seconds. Which would have put me very close to Shane.

Really good course setting, for a very small area.

There was lots of blood on several controls, and a blood trail around the corse. I saw the victim being treated for a bashed head at the end.

On to the real stuff tomorrow.

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