Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acejase

In the 30 days ending Apr 30, 2014:

activity	#	time	miles		km		+m
Cycling	9	10:22:24	44.22		71.17		893
Orienteering	6	6:44:14	31.82	(12:42)	51.22	(7:54)	1140
Running	5	4:11:42	26.84	(9:23)	43.19	(5:50)	801
Terrain Running	3	2:18:38	10.74	(12:54)	17.28	(8:01)	305
Stretching & Exercises	4	40:00
Total	27	24:16:58	113.62		182.86		3139
[1-5]	25	23:35:17

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Tuesday Apr 29, 2014 #

5 PM

Running 34:06 5.72 km (5:58 / km) +52m 5:42 / km
ahr:131 max:144 shoes: FlyKnit Trainer Yellow

STaying late for meeting after work so snuck out for a little run. Couldve done intervals or some such but just couldnt be bothered, especially as seem to have some sort of sinus thing hanging round. SO instead just ran through streets of Yarralumla and Deakin including delivering some mail for work. Listened to BBC wrap of chelsea-liverpool match which was interesting.

Monday Apr 28, 2014 #

8 AM

Cycling 1:06:00 [1]
shoes: Trek Domane 4.3

commuting. super dark on ride home, especially down Governor Generals drive where I was slightly spooked by what turned out to be a runner with a hand torch.

Sunday Apr 27, 2014 #

8 AM

Running long 1:41:28 15.69 km (6:28 / km) +525m 5:32 / km
ahr:143 max:183 shoes: Salomon Sense Mantra Blue

Long run with Andy, Frogga and Devil. Sinus thing meant sleep had been very poor and a fair headache going on. Was very slow and boys wouldve had a 3 course meal before I got to top of Majura and then Ainslie. Got back to some biddy from the ACT Vets handicap race who'd come a cropper and whose ankle was already an impressive size. Andy and I gave her a lift back to Vets race HQ before we headed for bacon & egg bagel and coffee at Deli Marx.

Friday Apr 25, 2014 #

7 AM

Cycling long 2:16:28 52.96 km (2:35 / km) +541m 2:27 / km
ahr:107 max:143 shoes: Trek Domane 4.3

Long ride out through Gungahlin to Sutton and Dickson. Bike got serviced including fixing clunk yesterday so rode it well. Bit of sinusitis going on so didnt sleep well and felt flat but enjoyed the solo ride. Coffee at Sfoglia and went the pancakes - unusual for me but yum.

Thursday Apr 24, 2014 #

11 AM

Running 22:11 3.6 km (6:10 / km) +85m 5:31 / km
ahr:130 max:166 shoes: Nike Pegasus29 Green & Grey

Girls on play data so did a lap of Aranda. Felt a bit weary but more CBF than sore. Beautiful day to sneak out a run.

Tuesday Apr 22, 2014 #

9 AM

Cycling 1:06:00 [1]
shoes: Trek Domane 4.3

Back to commuting although a new level of cold has arrived post easter. winter riding is almost here.

Monday Apr 21, 2014 #

9 AM

Orienteering warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: Innov-8 X-Talon 212

Really late today after packing up tent in the morning and a real sprint the 1k to the start.

Orienteering race 1:16:30 8.44 km (9:04 / km) +343m 7:32 / km
ahr:160 max:170 shoes: Innov-8 X-Talon 212

First leg was very long so took a little while to look deciding straight was best as left/uphill looked just as hilly as straight. Ran it well and was just thinking I'd nailed it coming into the control when in came Jock from below having caught me 4mins. arrgh! A quick unfurling of the map and I saw the beautiful down hill, track route option. Debacle. Decided to sit behind Jock and not lose him till I settled. Immediately lost him by going my own (stupid) way on a shorter leg. Luckily picked him back up on the next when he erred. Unfortunately my focus shifted a little too much to Jock and I lost touch with my own O rhythm. This was especially true on a short rocky leg when I thought we were heading too far but chose to stick with Jock instead of trusting my own skills. The control had been where I thought and we lost 2mins30s. Last section of the race was a slog and while pleased with fitness to slug it out I never really got my own navigation rhythm back sticking with Jock who seemed to speed up as the race went on (and found his navigation mojo). Didnt think that sort of run would be enough to hold off Andy but was hopeful of a scratchy run from him - not to be as he rolled me by 4mins to beat me overall with a good run. Can't blame my poor route choice on the 1st either as Andy did the same thing making his run even better. Greg, jonno and jock also beat me with Jock and my combined efforts also being enough for him to lose a place too (to Jonno).
Probably the best courses today (Scotty Simson well done) and certainly the longest. Finished tired but enjoyed the orienteering a lot and feeling like my technique and form has improved over these 4 months of Sprint Canberra, Beechworth and now Easter.

Day 3 6 Hard - Splits

Sunday Apr 20, 2014 #

9 AM

Orienteering warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Innov-8 X-Talon 212

Running late today and overdressed with tights so bit of a sweaty sprint to the start.

Orienteering race 1:05:50 9.36 km (7:02 / km) +194m 6:22 / km
ahr:163 max:173 shoes: Innov-8 X-Talon 212

Easter Day 2. Slept bugger all in the tent last night and wasnt feeling in race mode at all. First leg down a gully then up and over a spur to rocks. All fitted till no control on rocks I arrived at (and they didnt look quite right). Argh. Really confused. Eventually worked it out by looking other side of the creek below to see land features there and also decided to look at that thing in my hand with the red dial that points north. Had gone up and over wrong spur - hadnt waited till I was fatigued to make this mistake today. Back over to correct spur to 1 and then barged back to 2 where I had been looking for 1. Had been off line for a while and felt like lost 3mins - winsplits tells me it was more like 2mins. The pleasing thing from here though was I guess coz I was a bit peeved I got it together for the rest of the race. First third was rocky stuff and navigated well before heading into the long vague legs. These are normally a weakness of mine as doubts cause me to waiver and slow along the way but today I ran straight and determinedly hitting them all pretty well - not thrown either by the 4 sport ident units that werent working. Pushed towards the end when tiring and felt went well although winsplits werent great. Got a boost seeing the Hoggster off line when I was leaving 7 and he was clearly trying to find 6, although annoyingly wouldve helped him relocate.
Got home to find we'd all been crushed result wise by Greg (55mins) but pleasingly had beaten Hoggster by 20s. Set about capitalising on this with more camp site jibes. Still 4th though and further away from 3rd with Jock doing 60 and Jonno 62.

Day 2 Course 6 - Splits

Saturday Apr 19, 2014 #

9 AM

Orienteering warm up/down 15:00 [2] 1.0 km (15:00 / km)
shoes: Innov-8 X-Talon 212

Belinda and I starting 8mins apart made warm up a bit chaotic but fortunately Pippa on hand to take charge of the little people.

Orienteering race 1:05:22 7.83 km (8:21 / km) +200m 7:24 / km
ahr:166 max:175 shoes: Innov-8 X-Talon 212

Day 1 Easter. Plan was to focus on exits, reading into the flag and up and over spur/hill legs late in the course when I was tiring. Started well nailing difficult first leg across vague spur to cliff line. Got into exit directions and reading detail well and was running well although in hindsight lost a minute or two not going straight enough on longish leg to 2. But cant really be critical when Jock chose straighter because, after course setting the world masters here, he "remembered that the gap between cliffs straight was a good one". Caught and passed Scotty Simson about 2/3 way round although lost a bit of concentration and dropped 30s for him to catch me up. Unfortunately though was starting to wind it up too much and got off line on an up and over the spur leg late in the course (hello? what was one of my goals today?). Came down into a shallow gully, with a flag in it just as I wanted but wrong control. Really thrown as mentally had decided that was it. After some minor level panic worked it out and along the spur line to the correct shallow gully - just as scotty simson arrived. Lost 1min30s. After that it was out into semi farmland for last 15% of course and ran hard to finish well.
Result was equal 4th - with Hoggster! Jonno won 2.5min ahead of me, then Greg Barbour and Jock. Pleased that my form was good enough to be in amongst it and of course tying with Hoggster made for plenty of camp site jibes!

Course 6 day1 - Splits

Wednesday Apr 16, 2014 #

12 PM

Terrain Running intervals 29:51 4.58 km (6:31 / km) +46m 6:12 / km
ahr:134 max:160 shoes: Innov-8 X-Talon 212

10 30s efforts through the 'terrain' on Red Hill.

Monday Apr 14, 2014 #

8 AM

Cycling 1:06:00 [1]
shoes: Trek Domane 4.3

supper commute. cold mornings are coming - just a teaser today but enough for sleeves, vest and still wind chill. Bike crunching sound not going away - needs addressing.

Sunday Apr 13, 2014 #

8 AM

Terrain Running long 1:28:41 10.24 km (8:40 / km) +202m 7:53 / km
ahr:119 max:157 shoes: Innov-8 X-Talon 212

Solo terrain run through Gossan, Bruce Ridge and Black Mtn reserve. cbf levels very high and pace consequently very slow. About all I can say is I did it.

Saturday Apr 12, 2014 #

7 AM

Running warm up/down 11:46 2.41 km (4:53 / km) +17m 4:43 / km
ahr:132 max:152 shoes: LunarRacer3

solo run down to park run. Had to have toilet stop at CISAC which nearly made me late.

Running race 19:43 5.0 km (3:57 / km) +12m 3:54 / km
ahr:168 max:174 shoes: LunarRacer3

Park Run in pretty miserable conditions - strong wind, slippery and puddles. Ran solid and felt better/faster than last time but wasnt which I'm attributing to the wind. Taught a few of my fellow runners how to run puddles though.

Running warm up/down 19:44 3.04 km (6:30 / km) +48m 6:01 / km
ahr:131 max:142 shoes: LunarRacer3

run home, some with Grant M. Some with newspapers in hand.

Friday Apr 11, 2014 #

8 AM

Cycling 1:06:00 [1]
shoes: Trek Domane 4.3

super commuting. managed to avoid the rain but not the puddles.

Thursday Apr 10, 2014 #

12 PM

Orienteering warm up/down 4:44 0.94 km (5:01 / km) +1m 5:00 / km
ahr:123 max:144 shoes: Adidas Boston Orange!

Orienteering intervals 44:02 6.13 km (7:11 / km) +40m 6:57 / km
ahr:140 max:176 shoes: Adidas Boston Orange!

O sprint intervals at ANU with Lizzie and Jacqui. Set by Lizzies dad. Good fun there as always and lucky to be able to do such training on a Thursday lunchtime. Need to sharpen up reading detail in the circle which can be so important in urban sprint o.

Wednesday Apr 9, 2014 #

9 PM

Stretching & Exercises 10:00 [0]

Tuesday Apr 8, 2014 #

11 AM

Cycling hills 53:56 18.21 km (2:58 / km) +352m 2:42 / km
ahr:128 max:254 shoes: Trek Domane 4.3

Stayed home and watched the girls XC before riding to work via a Black Mtn. Just steady up the hill but good that I did it as fairly CBF. Bike crunching noise seemed to have gone away but was back on the commute home in the arvo.

6 PM

Cycling 36:00 [1]
shoes: Trek Domane 4.3

commute home.

Monday Apr 7, 2014 #

8 AM

Cycling 1:06:00 [1]
shoes: Trek Domane 4.3

super commuting. nearly got wiped out on the way home by a dude passing someone going the other way. Dude seemed to think you didnt have to pull back into your own lane after the pass even when there was an oncoming light. I advised him you did have too. First ride home with lights. Many more to come.

Sunday Apr 6, 2014 #

11 AM

Orienteering warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: Innov-8 X-Talon 212

Orienteering race 1:03:11 8.74 km (7:14 / km) +244m 6:21 / km
ahr:159 max:173 shoes: Innov-8 X-Talon 212

Red 2 at Picaree Hill. On the late shift after taking kids round Blue Course with ALJ. Bit cranky before start as no maps or clue sheets left - thanks to Lizzie for lending me hers. Aim was to run shorter course to be able to push whole way rather than Red 1 which can, for me, degenerate into plodding and not caring. Hard to switch from parenting to orienteering at the start but choosing conservative route choice for first helped. Focussed on being better from attack point to flag which mostly worked well. Lost time leaving 5 as was navigating 6-7. Took 30s to realise and another 30s getting back on course. After that though started to crank it up and o-ing more aggressively and well. Unfortunately tipped over the levels of the risk going to the last going about 90deg wrong over final spur line down onto control. Had gone over the wrong (small) spur line and into parallel error land. Was so confident that I was blaming the course setter for the control not being there before I realised what I'd done. Lost easily 5mins on the leg. Consequently started cranky and finished cranky! LOL.

C • Know the feeling 2

9 PM

Stretching & Exercises 15:00 [0]

Saturday Apr 5, 2014 #

10 PM

Stretching & Exercises 5:00 [3]

No time for run today. Happy Birthday Abby and Zoe. 6 years old. Amazing.

Friday Apr 4, 2014 #

12 PM

Terrain Running 20:06 2.47 km (8:09 / km) +57m 7:18 / km
ahr:123 max:138 shoes: Salomon Sense Mantra Blue

Had some time at lunch after a client cancelled so went for a terrain jog on Red Hill. Tried to run through crappy stuff. Another run in the rain.

10 PM

Stretching & Exercises 10:00 [3]

Thursday Apr 3, 2014 #

1 PM

Orienteering intervals 29:35 4.27 km (6:55 / km) +118m 6:05 / km
ahr:135 max:165 shoes: Innov-8 X-Talon 212

Did a fairly short loop from a summer series event on Aranda Hill (in the rain!). Tried to push it and did so although not quite the same without flags - even the most obvious features require a little mental check of in the right spot.

Wednesday Apr 2, 2014 #

9 AM

Running intervals 42:44 7.73 km (5:32 / km) +62m 5:19 / km
ahr:141 max:161 shoes: FlyKnit Trainer Yellow

5 * 1km through Yarralumla and beside lake. Very slow. Still sore bits I think from extra effort at basketball.

Tuesday Apr 1, 2014 #

9 AM

Cycling 1:06:00 [1]
shoes: Trek Domane 4.3

still clunking.

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