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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: andyhill

In the 7 days ending Jan 28:

activity # timemileskm+m
  Run7 4:25:00 21.6(12:16) 34.76(7:37) 249
  Orienteering6 2:27:15 19.13(7:42) 30.79(4:47) 64590 /103c87%
  Strength and Conditioning3 1:30:00 0.25 0.4
  Total10 8:22:15 40.98 65.95 89490 /103c87%

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Sunday Jan 28 #

10 AM

Orienteering race (Sprint Canberra - ANU) 17:24 [5] *** 3.23 km (5:23 / km) +50m 5:00 / km
spiked:20/23c shoes: Asics Kayano 22 (Black)

My best run and by far best result of the weekend with limited mistakes on a very tricky Uni map. Lost time on the usual hesitations trying to work out the detail. Then 18, 19, 20 got really confused with all the oob and the wide routes you needed to take. Finished in a three way tie not too far down with Marty Dent and Patrick Miller.

2018-01-28

Run warm up/down 30:00 [3] 3.0 km (10:00 / km)
shoes: Asics Kayano 22 (Black)

Saturday Jan 27 #

12 PM

Run (Canberra Beer Run) 1:25:00 [3] 13.76 km (6:11 / km) +249m 5:40 / km
shoes: Asics Kayano 22 (Black)

Beer run with Dave M, Prong, Bart and Ezy, Glenn for parts. Started at Zierholz Brewery, then Capital Brewery in Fyshwick thentrails through Jerrabomberra to the Durham and along the Foreshore when Prong suddenly jumped 10m off the bridge into the lake. Then the density of pubs hit with Wig & Pen Brewery, King O’Malleys, Hopacotch, Bentspoke Brewery and The Duxton in O’Connor. I hadn’t had as much as the others but looks they all felt their consumptions (think 20+ drinks in only 85 min of running so far quicker than the annual Sydney run). I finished with 16.

Friday Jan 26 #

10 AM

Orienteering race (Sprint Canberra - Uni Can) 16:22 [5] *** 3.85 km (4:15 / km) +49m 4:00 / km
spiked:13/17c shoes: Asics Kayano 22 (Black)

Better run than yesterday on a more technical map. Still made a number of small errors though.

#2 (10 secs) started running wrong long route choice and had to backtrack. Hadn’t read ahead.

#6 (10 secs) got caught on the wrong level after going through underpass. Then needed to take twirly stairs out.

#7 (10 secs) missed the straight option between the oob. Ended up very wide.

#12 (15 secs) couldn’t work out underpass and how to get to top level, then probably picked a sub- optimum route

Had SI Air this time which is far better.

Run warm up/down 30:00 [2] 3.0 km (10:00 / km)
shoes: Asics Kayano 22 (Black)

5 PM

Orienteering race (Sprint Canberra - Bruce R) 19:03 [5] *** 3.55 km (5:22 / km) +31m 5:09 / km
spiked:13/16c shoes: Asics Kayano 22 (Black)

Bush Sprint. Felt so lethargic from generally being running tired, but also a heavy lunch and beers. Really made me slow down but really lose much time.

#1 (10 secs) a few hesitations and bit wobbly trying to go straight

#6 (20 secs) tried to go straight but ended up hitting northern track

#14 (10 secs) bit offline

Forgot o shoes too which would have helped. Generally needed to go straighter on most legs. Finished way down, kinda expected on a bush map.

2018-01-26

Run warm up/down 30:00 [2] 3.0 km (10:00 / km)
shoes: Asics Kayano 22 (Black)

Thursday Jan 25 #

6 PM

Orienteering race (Sprint Canberra - AIS) 15:49 [5] *** 3.75 km (4:13 / km) +55m 3:56 / km
spiked:14/17c shoes: Asics Kayano 22 (Black)

All my mistakes early on a fast easy map. And didn’t feel great. Lost time on:

#2 (15 secs) firstly starting to hit te wrong way round building where one way was an impassable fence then getting caught in the ramps.

#3 (10 secs) time deciding route then taking wrong one.

#4 (10 secs) taking early turnoff into oob.

Also not having SI Air (20 secs). Finished way down, really losing speed with age.

2018-01-25 #1a

Run warm up/down 30:00 [2] 3.0 km (10:00 / km)
shoes: Asics Kayano 22 (Black)

Wednesday Jan 24 #

6 PM

Orienteering race (Sydney Summer Series) 42:37 [5] *** 9.95 km (4:17 / km) +202m 3:53 / km
spiked:30/30c shoes: Asics Kayano 22 (Black)

Didn’t really have time to plan as had the kids. Ended up 600m off the optimum. Legs still tired too but got slightly better in second half. Really looking forward to a rest after the weekend. Got all controls in 42.37 well down on Ondrej, but the same min/km so shows my route was shite.

Run warm up/down 30:00 [2] 3.0 km (10:00 / km)
shoes: Asics Kayano 22 (Black)

8 PM

Strength and Conditioning (LCN) 15:00 [1]

Tuesday Jan 23 #

1 PM

Orienteering tempo (Sydney University) 36:00 [4] 6.46 km (5:34 / km) +258m 4:39 / km
shoes: Asics Kayano 19

2 x Sprints with Bart.

Run warm up/down 30:00 [2] 6.0 km (5:00 / km)
shoes: Asics Kayano 19

7 PM

Strength and Conditioning (LCN) 15:00 [1]

Monday Jan 22 #

8 AM

Strength and Conditioning (LCN) 1:00:00 [1] 0.4 km (2:30:00 / km)

Gym.

Was hoping for a rest week after 300 plus km in the last 3 weeks but with 5 Orienteering races and a 30km beer run, that's not going to happen.

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