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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coady

In the 7 days ending Sep 28, 2013:

activity # timemileskm+m
  Orienteering2 2:57:10 10.56(16:46) 17.0(10:25)
  GYM (Aqua)1 55:00
  running1 22:00 2.49(8:51) 4.0(5:30) 99
  Total4 4:14:10 13.05 21.0 99

» now

Saturday Sep 28, 2013 #

12 PM

Orienteering race (Aus Sprint) 20:46 [4] 4.0 km (5:12 / km)

pos 35/49
I was expecting to place between 30 and 40 ..
Made a few minor errors - nothing big, but should do better, but running wasn't as easy or as fast as 6-12 months ago, I have lost a little fitness. I am content with the run, not overly happy but not disappointed.

I would like to be aiming for top 25-30

I has some hesitation at map exchange, It was not immediately obvious what was going on there, the maps were not close to the control

will look at errors and time lost when i get map or access to routegadget.

I think i will bring a hydration pack tomorrow for the long, hope fully i'll be able to beat a few of the slower runners with a clean run.
got the map - was hoping for some routegadget :(
clean run to 4, slight pause at 5, then at 9 when I couldn't see the map exchange.
hesitated at 11 with some traffic and after 12
went around the E side around 15 which wasn't the fastest.. then the S side to 16, not sure if that was either
around North of building at 18, I was starting to struggle with keeping up pace here
got a little confused 26-27 ...

Thursday Sep 26, 2013 #

11 AM

running (lunch run) 22:00 [3] 4.0 km (5:30 / km) +99m 4:54 / km

testing new gps ...$99 ALDI .. looks ok but not sure about accuracy

(testing fitness too, this didn't fare as well)
12 PM

GYM (Aqua) (Aqua) 55:00 [3]

Sunday Sep 22, 2013 #

10 AM

Orienteering race (NSW long) 2:36:24 [3] 13.0 km (12:02 / km)

Felt ok at the start, forced warmup from car to start, got there about 2 mins late (~4 mins before actual start time)

went out at a slow pace, made an error on 6 going up the wrong hill and climbed 5 more contours than needed.
had a cup of water, was feeling ok but started to tire 1/2 way to 10 (2.5km leg)

kept a relative slow pace but started to struggle, really needed a drink at 10/11
was concentrating on good navigation and moving at a pace I could sustain.
hit 14 and was slowing down more ..
drinks control at 16 and downed 9 cups of drink and a gel but the dmage had been done. couldn't manage much of a run until after 19

since I was probably out of medal contention I decided to take a flatter route to 20 and managed to run most of the way, went past the finish to 21 to reassure my mum and Lachlan that i was ok and had a few more controls to go. was able to jog most of the rest ..

figured I would come last but enjoyed the challenege..

suffered some dehydration headaches for the rest of the day, will definitely need a hydration pack for AUS long champs ..


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