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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fletch

In the 7 days ending Mar 5, 2011:

activity # timemileskm+m
  Orienteering2 1:29:28 8.23(10:52) 13.24(6:45)7 /9c77%
  run2 49:21 6.78(7:16) 10.92(4:31) 2
  Total4 2:18:49 15.01(9:15) 24.16(5:45) 27 /9c77%

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Saturday Mar 5, 2011 #

2 PM

run warm up/down 9:37 [3] 1.92 km (5:01 / km) +2m 4:59 / km
shoes: Kswiss somethings

3 PM

Orienteering 19:28 [5] 4.24 km (4:35 / km)
shoes: Kswiss somethings

Well, I've gone and unlearnt everything I learnt last season.
First control was easy, and I hit it clean, then got chased by my children who were wandering round with Dad. 2 and 3 lost significant time, getting lost, then not checking descriptions and wasting bif time in the circle. From memory, more or less clean through the next few. Lost a few seconds standing next to number 9 and took the long route choice to 11. 12-14 was straightforward running, then I misread what hte circle at 15 was centred on, and ran around like a headless chook until I read my descriptions, then ran into a dead end before retreating and finally getting to the control. Deopped me from a comfortable but unspectacular second to seventh. A bit scrappy and motivation-deprived to the end, just overhauling Juffy at the finish for 6th.

Basically can't read the fine detail on the run, which makes good course setting too hard for me to run hard with. Add my failure to adapt to the lack of descriptions (except on the back of the map) and it was pretty disastrous.

Still looking forward to the bush sprint next weekend.

Thursday Mar 3, 2011 #

(rest day)

Feeling crap enough to go to bed at 7:30 last night, so didn't bother setting the alarm for training. Half wish I had, as I felt a lot better. Bit itchy to get out and do something in the arvo, but no opportunity, and it's gonna be a case of squeezing things in wherever I can thru to Tuesday next week :(

At least the sick thing didn't hang around.

Wednesday Mar 2, 2011 #


Well, the sinus issues I was having yesterday (started by being dumped while body surfing Monday) have grown. Sinuses feel terrible, as does the rest of my head, jaw very tense, and generally feel quite coldy.
Skipped the recovery run this am hoping I would improve during the day and run after school, but it went the other way, and with a carnival to look after tomorrow, I'll just have a quiet one.

HAven't been sick for ages, so as long as it's only for a few days, I'll try not to grumble too much...

Tuesday Mar 1, 2011 #

5 PM

run intervals (Terrain Loops) 39:44 intensity: (8:00 @1) + (9:24 @3) + (22:20 @5) 9.0 km (4:25 / km)
shoes: x-talon 212

Warm-up lap of the terrain loop followed by 3 laps flat out.
5 minutes rest after the first one. The last one was a handicap start, so I got a good 14 minute break before the last.
9:24 7:19, 7:37, 7:24

Felt good on the first one, really sprang up the first hill without cooking myself. Not so much on the second. Knew it would be much slower after struggling up that first hill. Really glad to have the long rest before the third. Didn't want to start it, but glad I did, and glad there were lots of people to chase down.
Amazing how many thoughts can go through your head in a short space of time. After running though the group, and passing Tooms on the last snad downhill, I got within a few metres of Chris as we hit the drive-in. I ran hard to get on his heels by the last turn, but felt spent when I got there and convinced myself I would just run in behind him... then from somewhere the competitive edge returned, and as soon as we went past the skinniest part of the track, I just went with a flat out sprint and held it to the end. Dunno where it came from, but good to know it might be there if needed in a race.
Now sitting on the couch, absolutely shattered.

Sunday Feb 27, 2011 #

7 AM

Orienteering 1:10:00 [3] *** 9.0 km (7:47 / km)
spiked:7/9c shoes: O-Roc 340

Short line course that I crawled my way through, struggling to read the detail. Not helped by the low sun making it hard to see where I was going.

Followed by a traffic light exercise - hard to attackpoint, slow through the detail to the control. Missed the first one. Probably didn't slow down enough in the last 50m. Ended up standing 5m from the tape, but mysteriously couldn't see the 2m+ boulder that the tape was on, ran off for a bit before returning.
Pretty clean through the rest. Not always on course mid-leg, but recovered all of them OK and no issues with the controls exfept for the last one, where I decided to have a go at getting from the attackpoint to the tape by map memory. Dismal fail.

Thanks Craig. Actually feel like I might regain some map-reading skills if I keep getting out in the bush... and it sure beats a run around the streets for entertainment (and training value)

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