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Attackpoint - performance and training tools for orienteering athletes

Training Log: michalmy

In the last 7 days:

activity # timemileskm+m
  Orienteering4 2:07:27 9.06(14:04) 14.58(8:44) 39751 /65c78%
  Walk1 1:19:36 2.54(31:17) 4.09(19:26) 56
  Bike1 44:51 9.07(12.1/h) 14.59(19.5/h) 70
  Total6 4:11:54 20.67(12:11) 33.27(7:34) 52451 /65c78%
  [1-5]6 4:11:32
averages - sleep:7.1 rhr:106 weight:67kg
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Tuesday Apr 23 #

11 AM

Walk (hard-packed sand) 1:19:36 [1] 4.09 km (19:26 / km) +56m 18:12 / km
slept:6.65 weight:67kg shoes: Salomon Speedcross 4 GTX (red)

Pinnacles Desert, Nambung National Park, WA. 200km drive N of Perth. $13 entry. There's a 1.2km signposted walk or a 4km loop drive. I started the walk but eventually just ambled around to the more interesting features and higher points. I had thought the stones would be larger, but they maxed out at about 4m. At times they resembled burned out forests or gravestones. Could have stayed longer but I had arranged to meet my nephew Eddie at Freo in the late afternoon. 21°C.
Relive: https://www.relive.cc/view/g33429192032

Monday Apr 22 #

10 AM

Orienteering race (AUS 3-Day MD) 34:00 intensity: (6 @1) + (11 @2) + (3:17 @3) + (24:14 @4) + (6:12 @5) **** 3.97 km (8:33 / km) +104m 7:34 / km
ahr:161 max:178 spiked:10/13c rhr:100 slept:7.6 weight:67kg (injured) shoes: Salomon Speedcross 4 GTX (red)

"Umuna", Dale WA. M55AS/C12: 2.6km, +55m, 12c. 2nd/4 (3:28 behind Bill). 14°C. TE 3.8.
Wanted to win all three days but I had to settle for the overall win as the last man standing. All my competitors had DNFd or mispunched on the first two days. I started last in my class and had caught everyone on the way to #4. But I ost time at #7 allowing Bill to get a sizeable lead. Mapped terrain is a N-S ridge with shallow contours in the E and steeper slopes on the W side. Vegetation was sparse but tricky control placements on multiple isolated boulders.
#1 - Across large bare rock but didn't realise how low the control would be (lost 3:20). #2 - Straight. #3 - Drifted high (lost 1:15). #4 - East, across bare rock, over ridge to boulder. #5 - Back across ridge following R edge of open area. #6 - Two long bare rock areas lined me up with the 2m boulder. #7 - Long bearing across ridge and then down hill across scrubby area. Missed by 50m to the left then got distracted by multiple flags belonging to other courses (lost 5:30). #8/9/10 - Contouring. #11 - Down hill. #12 - Up gully to crowd control. #F - Around corner.
Relive (with photos of ∆-1-8-9-10-11-12-F): https://www.relive.cc/view/g33375313106

Sunday Apr 21 #

10 AM

Orienteering (AUS 3-Day LD) 1:01:44 intensity: (13 @2) + (10:09 @3) + (46:51 @4) + (4:31 @5) **** 5.97 km (10:21 / km) +249m 8:34 / km
ahr:158 max:175 spiked:8/12c rhr:108 slept:8.05 weight:67kg (injured) shoes: Salomon Speedcross 4 GTX (red)

"Hill Park Dale", Dale WA. M55AS/C12: 4.1km, +120m, 11c. 1st/5 (32" ahead of Bill, who MPd yesterday). 11°C. TE 4.1.
Enjoyable, challenging course. Similarities with the Connorton map near Wagga. Lots of boulder fields on hillsides, surrounded by cleared land, with flatter areas in the middle. Very happy with the outgoing legs, especially the long #2, but alternated bad/good legs on the way back.
#1 - Bearing to boulder field then in to obvious high point at the far side. #2 - Down to fence and over. Used scattered dams as handrails to a track. Then W edge of an OOB farm fence to line up control. #3 - Above distinctive clearing. #4 - Left my line a little early (lost 1:15). #5 - Fence/tracks to clearing with distinctive boulder, then up. #6 - Up and over hill to large bare rock feature. Wandered too far past edge (-7'). #7 - Fast E to fence, follow bare rock to end, then contour in to boulders. #8 - To SE corner of clearing and into boulder field. It took me a moment to realise the rockface was on the other side of the ridge (-40"). #9 - Skirted S edge of hillside using large clearing as AP. #10 - Distracted by other runners and drifted off line (-2:15). #11/F. OK.
Another two runners in my class today recorded MP and DNF. So I'm the only one with a time from each of the first two days. So all I have to do tomorrow is finish with time to secure the win! It would be nice to win all three days though.
Relive (with photos of controls #9-10-11): https://www.relive.cc/view/g33327297954

Saturday Apr 20 #

12 PM

Orienteering race (AUS 3-Day SD) 18:45 intensity: (11 @2) + (30 @3) + (10:56 @4) + (7:08 @5) *** 2.43 km (7:42 / km) +44m 7:04 / km
ahr:166 max:185 spiked:20/24c rhr:110 slept:7.2 weight:67kg (injured) shoes: Nike Zoom Flyknit Streak

"Scotch College", Swanbourne WA. M55AS/C8: 2.0km, +55m, 23c. 1st/4 (6:54 lead). 16°C. TE 3.4.
Tight map with very little space between buildings. #1/2 - short legs. #3 - went wrong way (lost 1:10). #4 - up hill. #5 - tricky passageway. #6/7 - OK. #8 - fast, longer leg. #9 - missed stairs to underpass (-10"). #10 - easy #11 - punched #12 first before realising my error. #12 - back around building again. #13/14/15 - OK. #16 - missed 0.5m wide entrance to hedge maze (-30"). #17 - down stairs to dead end. #18 - underpass return. #19/20/21 - down to oval. #22/23/F - fast finish. Fortunate that one of my competitors MPd so their 18:01 doesn't count.
Relive (with photos of controls #20-5-6-8-13-16-9-19-22-23, the GPS tracking didn't quite put them in the right sequence): https://www.relive.cc/view/g33285686139

Friday Apr 19 #

1 PM

Orienteering race (A3D sprint relay) 12:58 intensity: (31 @3) + (4:27 @4) + (8:00 @5) *** 2.21 km (5:52 / km)
ahr:170 max:179 spiked:13/16c rhr:134 slept:5.35 weight:67kg (injured) shoes: Nike Zoom Flyknit Streak

"University of Western Australia", Crawley WA. Moderate: 1.9km, 15c. 16°C. TE 3.1.
Ran the third leg, following Chris Fitzgerald M30 and Steve Flick M70 doing the hard legs. Opted to do the moderate as too many people had nominated for hard legs in the scratch relay teams. Team 7th/33 (1:01:18).
Typical campus map with irregular building shapes, courtyards, walkways not lining up, OOB gardens, etc. Very flat, no noticeable contours. Left about 1.5 minutes on the course. Overshot #4 (lost 30"). Wrong path at #9 (-10"). Lost my way to #15 (-55"). A few twinges in the knee, but OK. Will ice again this afternoon.
Relive: https://www.relive.cc/view/g33236791274
6 PM

Note

Went to the West Coast Eagles v Port Adelaide Power AFL game at the new Optus Stadium (about $60 including transport). My seat was about 20 rows from the top, but looking straight down the ground, just to the side of the posts. Glad I didn't buy a seat in row 3 when the rain came. Happy that Port upset the reigning premiers 95-53 in a bit of a blowout.

Thursday Apr 18 #

12 PM

Bike (path/road) 44:51 intensity: (22 @0) + (1:30 @1) + (8:21 @2) + (27:40 @3) + (6:58 @4) 14.59 km (19.5 kph) +70m
ahr:136 max:159 rhr:80 slept:7.67 weight:67kg (injured) shoes: Giant Roam XR1 hybrid (white)

Parramatta-Silverwater Bridge loop (CW). Went a lot further than I intended. Knee not perfect, but OK. Flying to Perth tonight! 27°C. TE 3.1.
Relive: https://www.relive.cc/view/g33189419049

SYD-PER - JQ988 - Airbus A320 - 3282km - 4h48m - max 821km/h - max 36,100ft.

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Training Targets

Jan 1 – Dec 31 (365d)
Based on 2018 actuals
Run
+ Orienteering
+ Track run
25:58:51164km
actual:8:46:1133%72.1km43%
projected:28:19:37109%232.8km141%
Bike
+ MTBO
+ MTB
138:38:132669km
actual:56:50:2640%832.6km31%
projected:183:36:00132%2689.3km100%
Orienteering
+ MTBO
44:06:12373km634c
actual:9:33:0621%82.9km22%256c40%
projected:30:51:1069%267.9km71%827c130%
Total [5]4:07:04
actual:1:15:0930%
projected:4:02:4498%
Total [4-5]43:40:01
actual:9:13:4921%
projected:29:48:5368%
Total [3-5]130:53:06
actual:50:09:3338%
projected:162:01:07123%

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