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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craig

In the 7 days ending Mar 10, 2012:

activity # timemileskm+mload
  Orienteering7 3:53:30 4.88 7.85 24082.4
  Cycling1 1:10:30 13.86(11.8/h) 22.3(19.0/h)7.1
  Running1 16:303.3
  Total8 5:20:30 18.73 30.15 24092.7

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Saturday Mar 10, 2012 #

10 AM

Orienteering race 15:26 [4]
shoes: Nike Free 3.0

NOL Sprint at University of Ballarat.
Morning race and my heart was still feeling ok after a bit of warm up so I was feeling quite optimistic about getting through it ok. Started pretty slowly, still nervous about setting my heart off by pushing too hard. Gradually relaxed and lifted the effort as I got further though the race without heart issues but I don't think I ever really hit top speed. Had a pretty clean run, I think my routes were all ok and only a couple of small wobbles and hesitations.
Very impressive runs from Oscar and Henry. Not sure what the team results were but I felt as though I was letting the team down a bit and had some regret about not pushing harder.
1 PM

Orienteering race 36:41 intensity: (26:41 @3) + (10:00 @4)
shoes: Inov-8 X-Talon 212

NOL Middle Distance at Surface Hill.
Tried to trick my body into thinking it was still morning (it was on Perth time) by not eating lunch until after this run but it didn't work. Started a bit faster than I felt comfortable with because Vanessa was taking a similar route to me and I didn't think I should let her run away from me. Stayed just behind her to the top of the hill then took a different route down the other side and got to the first control about 10 seconds ahead. I didn't realise at the time but the women had the same first 2 controls as the men.
Did the next few short legs ok but my heart started to play up on the way to 6 which I did rather poorly attempting to go straight. Started to feel really bad climbing out of the spectator control at 7 so I dropped back to a slow jog and stayed on the track for a while until I felt a bit better. Tempted to pull out at this point but I thought I'd better keep going for the team.
Settled into a steady jog over to 9 and 10 but I misread the contours at 10 so was looking for a big knoll on my left as I ran past the control on a small knoll to my right. Lost a minute or two and all remaining enthusiasm before working out what I had done.
Plodded around the rest of the course with a bit of walking until the last few downhill legs which I did a little faster because it was downhill and I had Kathryn behind me.

Friday Mar 9, 2012 #

10 AM

Orienteering 50:00 [3]
shoes: Inov-8 X-Talon 212

Relocation exercise at Cotty's Creek with Lachlan. Had a little trouble with one when I didn't see the control when Lachlan found his so I didn't realise he had switched to trying to lead me astray. Rest was pretty easy apart from going to 9 instead of 6. Heart good but feeling tired by the end.
4 PM

Orienteering 15:00 [3]
shoes: Nike Free 3.0

A couple of short sprint courses at Damascus College. Nice little area but my heart was bad so I jogged around pretty slowly.

Thursday Mar 8, 2012 #

9 AM

Running warm up/down 16:30 [2]
shoes: Inov-8 X-Talon 212

Jog over to creswick diggings as a warm up for the first training session.

Orienteering 27:23 [3]
shoes: Inov-8 X-Talon 212

Tempo change exercise at creswick diggings. Didn't really work for me because my heart was bad for most of it. One really bad leg which I later worked out was because I skipped number 11.
4 PM

Orienteering 16:00 [3]
shoes: Inov-8 X-Talon 212

Downhill control picking course at Mt Beckworth. Felt much more comfortable in this terrain. Heart bad again but there was enough downhill on this course for it to still be enjoyable.

Orienteering 21:05 [2]
shoes: Inov-8 X-Talon 212

Second downhill course. Heart was worse on this one, bad before starting and there was more climb. Concentration wasn't great and I waked a fair bit but no real mistakes.

Tuesday Mar 6, 2012 #

5 PM

Cycling 1:10:30 [1] 22.3 km (19.0 kph)

Forgot my keys and got home while rachel was out so I had to go for a ride to pass the time. Through subi, around kp, down to tawarri and home.

Sunday Mar 4, 2012 #

8 AM

Orienteering 51:55 [3] *** 7.85 km (6:37 / km) +240m 5:44 / km
shoes: Inov-8 X-Talon 212

Training course at Malmalling. Started pretty slowly so was behind Henry and Paul at 1. Passed Paul at 2 and Henry at 3 just by hitting them a little more cleanly. Got away from Henry with a better route to 5 and was on my own for the rest. Just kept a steady pace and hit everything cleanly. Felt I could have been more efficient by being a bit more decisive at times, pushing the pace a bit more may actually help with that. Picked it up a bit to more of a tempo effort over the last few longer legs and felt like I was moving ok. Heart all good so looking forward to next week a little more now.

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