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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: blairtrewin

In the 7 days ending Oct 13:

activity # timemileskm+m
  Run3 1:54:58 10.25(11:13) 16.5(6:58) 17071 /74c95%
  Pool running1 45:00 0.43(1:43:27) 0.7(1:04:17)
  Pilates1 40:00
  Swimming1 39:00 0.62(1:02:46) 1.0(39:00)
  Total6 3:58:58 11.31 18.2 17071 /74c95%

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Sunday Oct 13 #

11 AM

Run race ((orienteering)) 59:16 [3] *** 7.4 km (8:01 / km) +70m 7:39 / km

Melbourne City Race. Woke up with a stiff back and had no confidence whatsoever that it was going to get through, but it warmed up OK and, apart from some short-lived tightness around the 10-minute mark, didn't cause me major trouble on the run. Glad to get through without too much drama; pretty slow (though improving in the last quarter), but at the moment just rebuilding fitness is my main priority.

With a certain amount of home-ground advantage in Docklands (although the only time I normally venture into the area west of the start where the first few controls were is when I'm in need of a post office), I knew that the navigation was probably going to be reasonably macro but that there could be some interesting route-choice challenges involving multi-level areas around the stadium and the Collins Street bridge. (Put the home-ground advantage to good use before the event by dropping in to set a large data download going, faster on a Sunday than it would be during the week). That indeed proved to be the case (and knowing where the optimally-located stairs were was an advantage on 17, my best split of the day). A bit annoyed with myself to lose a little time on 9 (reading ahead to the next leg); thought I'd lost a bit on 10 not seeing the route round the south edge of the building but that was a decent split too. Managed to work out the not always obvious mapping around 11 and 12 in the Harbourtown (is it still called that?) shopping centre, then lost a little on 14 (on the wrong side of the feature), but clean after that.

Further behind than I expected - I thought the winning time would be in the upper 30s but Peter did 35. Closer to the bottom of the field than the other two days because the slow ones mostly either did shorter courses or mispunched...

Interesting format for the weekend, although I think a long-form urban race of this type is probably better suited to some other cities - could see it working very well in certain parts of Sydney, for instance.

Saturday Oct 12 #

3 PM

Run race ((orienteering)) 24:02 [3] *** 4.0 km (6:01 / km) +40m 5:43 / km

Second stage of the Melbourne Sprint Weekend at Kensington. I've done a few street-Os here (and plenty of runs) and had long thought it would be fun to get on here in a sprint. It turned out to be a reasonably straightforward area tchnically - some decent route choices but only small patches of complexity - but was still fun. Struggled with the running early on and spent the first few minutes thinking my back would probably freak out as soon as it saw a contour, but it actually managed OK and I was feeling like I was running decently (by 2019 standards) in the final third. Was hoping for a sub-24 (having seen before I went out that Kerrin was in the 16s); didn't quite make it, and the 50% benchmark came down a bit anyway with Aston and Brodie in the 14s, but still a bit closer than yesterday. Slightly below halfway.

I was chasing Milla for a bit through the middle controls, only staying within sight of her because she hasn't quite got the bit about planning your exit direction before reaching the control yet (I'm sure she will by this time next year). Every now and again the vagaries of the start sequence give one a chance to get a good look at how one of the juniors orienteers - last year at Sprint Canberra it was Ella Cuthbert (I doubt I'd be able to hold onto Ella - who, assuming the relevant rule changes go through, has a somewhat unexpected personal WOC place next year after her Oceania sprint run - for long these days).

Friday Oct 11 #

6 PM

Run race ((orienteering)) 31:40 [3] *** 5.1 km (6:13 / km) +60m 5:52 / km

Opening race of the Melbourne City Race weekend at Edgewater, in the vicinity of the Mervyn G. Hughes Oval, although the only time we saw the Merv was running across it on the green jersey leg (not so good for those of us whose weight post-elite career has gone the same way as Merv's).

I've barely got through an evening run in the last two summer seasons so it was good to at least tick that box - had to keep reminding myself to get up regularly during the afternoon at work. Didn't feel entirely convincing but did manage to run up all the hills/steps (an advance on last week), and loosened up somewhat in the last third. Pretty slow, though, which I was aware of pretty early on when Asha burned past me, and at the end when Tash (who is my age again as of today) went through. A few interesting route choice legs in the Victoria University section, but otherwise a pretty straightforward course. Didn't get close to my sprint benchmark of 50% behind the elite winner, although Aston is better than most of the people I've run sprints against lately (he was in the mid-18s).

Was a bit surprised to see a bit of Belinda in the later stages taking routes which made no logical sense, but it turned out she was running course 2.

The run to the start triangle involved going through a culvert under the main road with perhaps 1.5m clearance - memories of the pipe under Hindmarsh Drive which was an occasional training route for me back in the day (and for Tara and possibly others more recently, if I recall correctly). My neck did not enjoy this.

And some excitement on the way home when, stopped in traffic, the person in front of me engaged reverse and backed into me (at some speed) for no obvious reason. No apparent damage to my car apart from a bent number plate, but his vehicle's rear end was looking a bit worse for wear.

Thursday Oct 10 #

7 AM

Pool running 45:00 [3] 0.7 km (1:04:17 / km)

At Northcote. Seemed OK at the time but a wrist which has been intermittently a bit sore over the last couple of months flared up after it (at least the angle which troubles it is not one which is tested writing or typing, otherwise I'd be in trouble). Guess I know what's caused it now.

Brought the bike home on the train tonight (staying at work late so I'd be on a less crowded train) and then couldn't find my tyre levers, so it looks like it will be another day before I use the bike again.

I'm currently collating information on 2019's climate extremes for this year's annual statement. One of the better snippets was that Israel had its highest temperature since 1942, 49.9 at Sedom (otherwise known as Sodom), which means we can say that Sodom was hotter than Hell - even though Norway was having a heatwave of its own at the time. I have no information on whether anyone sought to blame the heatwave on vice, promiscuity, homosexuality or any other alleged sinfulness.
9 PM


Familiar names popping up in the news (an occasional series).

Wednesday Oct 9 #

(rest day)

Still didn't feel quite right for running - made a bit of a false start. Probably not such a bad thing to have a quiet week after a big race week (in a normal season I wouldn't do much the week or two after nationals, but given how little I did before nationals I do want to continue building training if I can).

Spent some time today trying to determine the veracity of some extreme satellite rainfall reports from parts of east Africa (up to 300mm in a day in places which would normally get half that in a year), which I think are broadly correct but don't yet seem to be accompanied by reports of flooding on the scale that one would expect from those sorts of numbers. Made me wish briefly that Cristina was still in Djibouti (which was near the centre of the action), although I'm guessing that Cristina isn't desperate to go back there.

Tuesday Oct 8 #

(rest day)

Got up feeling very flat and sleepy indeed this morning - must have slept badly although I didn't think I had (hopefully not getting sick). I'd originally thought of going out in the morning but deferred to lunchtime (this was also influenced by an early radio interview). The lunchtime attempt, though, only lasted a couple of minutes. Definitely appreciated a massage tonight.

Didn't do quite as much riding as I'd planned today either - went down to the bike room at work this evening to discover a flat rear tyre and a tack well embedded in it.

Monday Oct 7 #

7 AM

Pilates 40:00 [3]

Didn't feel terribly awake for this, probably because my body thought it was still 6am. Nevertheless, the resistance seemed relatively light on some of the exercises, so maybe I've got a bit stronger through a week of competition. Probably useful to loosen me up, too.
8 AM

Swimming 39:00 [2] 1.0 km (39:00 / km)

I'd forgotten how flat I sometimes feel on the day after the end of a competition week. Definitely felt like I was a bit short of energy, and shoulders quite stiff for the first half, which made for a rather slow session. Felt cool outside after the week in the mostly warm conditions further north.

Had more energy later in the day, judging by a couple of quick bursts on the bike (nice not to have to use lights any more) to catch traffic lights on the way home.

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