Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craney

In the 31 days ending Jan 31, 2013:

activity

time

miles

Running

22:20:35

155.03

249.5

Orienteering

8:05:07

49.71

(9:46)

80.0

(6:04)

Total

30:25:42

204.74

329.5

2:13

0:00

» now

Thursday Jan 31, 2013 #

7 AM

Running 36:00 [3] 8.0 km (4:30 / km)
shoes: Brooks Defyance

Morning run up Davo

6 PM

Running 1:04:00 [3] 12.0 km (5:20 / km)
shoes: Inov-8 X-talon 212

Steady run in Kowen pines running out through some terrain a bit, then on some fire trails and back along the fun Molonglo gorge trail. Saw a big fat echidna.

Wednesday Jan 30, 2013 #

7 AM

Running 45:00 [3] 9.0 km (5:00 / km)
shoes: Brooks Defyance

Nice cruise round the East Basin - saw some Black-faced Cuckoo-shrikes and some Red-rumped Parrots.

6 PM

Orienteering race (Twilight - Black Mt) 25:30 [4] 4.5 km (5:40 / km)
shoes: Inov-8 X-talon 212

Had a bit of a mare - tried to attack the first few but kept coming off line. Probably >90% my fault (I didn't have a compass and I wasn't concentrating enough) but I have a suspicion the map/contours/control-placement was a bit iffy too. After that lost heart a bit and got in a boo, although I perked up a bit after going through the underpass as the last bit was quite cool.

C • contours and watercourses 3

Running warm up/down 19:30 [2] 3.5 km (5:34 / km)
shoes: Brooks Defyance

Tuesday Jan 29, 2013 #

6 PM

Running race (Stromlo XC) 16:05 [5] 5.0 km (3:13 / km)
shoes: New Balance 769

Good turnout tonight for the first in the summer series of 5kms - I'll try and get along to a few, but not all, of these I think. Felt comfortable sitting on the shoulder of the leader for the first 2km, but aware that the pace was probs a bit high - but Olle and Lachy were right behind so I wasn't gonna let up. Got a bit of a lead on the first uphill, and was basically forced to try and hang onto it from there. Didn't really pull away over the rest of the course but just did enough - really stuffed at the end. Good running from the young guys just behind - it'll be a tough job to keep them behind me in other races this year. Reasonably happy with the time - course is maybe 50m short, but the hills and grass probs over compensate for that. I ran 15:40 on this course exactly 5 years ago to the day though...

Running warm up/down 22:00 [2] 4.0 km (5:30 / km)
shoes: New Balance 769

Monday Jan 28, 2013 #

Note
(rest day)

Very wet, drizzly day, so we did a spot of tea-shopping in Bermy, headed to some nice headlands and drove back to Canberra via Araluen, which was a very nice road. Spotted a couple of Black-faced Monarchs at the Deau River campground.

C • They don't have roads like that in Bristol 3

Sunday Jan 27, 2013 #

3 PM

Running 1:08:00 [3] 13.0 km (5:14 / km)
shoes: Brooks Defyance

Ran from Gillard's Beach in Mimosa Rocks NP having stayed in Eden the night before. Not too many walking tracks round here, but beautiful sandy beaches to run along and some nice lagoons. Finished up with a few km along a fire trail. Then drove up to Bermagui for the night.

Saturday Jan 26, 2013 #

3 PM

Running 1:48:00 [3] 16.0 km (6:45 / km)

Went for a long weekend away on the NSW south coast with Gracie. Ran in Ben Boyd NP (near Eden) from Boyd's tower south for about 8km on the 'light-to-light' path. Cracking coastal scenery - even stopped for a swim on a remote sandy beach after 40mins just cos (should've done it on the way back though instead of the way out, as the chaffage wouldn't have been so bad).

Friday Jan 25, 2013 #

6 PM

Running 1:01:00 [3] 13.0 km (4:42 / km)
shoes: Brooks Defyance

Davo and Redders

Thursday Jan 24, 2013 #

7 AM

Running 42:00 [3] 9.0 km (4:40 / km)
shoes: Brooks Defyance

Davo morning run - pretty rooted.

6 PM

Running 1:05:00 [2] 10.0 km (6:30 / km)
shoes: Inov-8 X-talon 212

Tried to do a terrain/o-techy solid run but it was warm and I was tired and the slopes of Ainslie were steep and scrappy, so it turned into a very mincey plod.

Wednesday Jan 23, 2013 #

5 PM

Orienteering race (Twilight - ANU) 27:30 [5] 6.0 km (4:35 / km)
shoes: Brooks Defyance

Quite a long sprint race on ANU expertly planned by acejase. Feeling pretty heavy and tired from the off, so concentrated on the nav and kept in mind the length of the course - from the splits looked to have paid off as I just managed to pull through to pip RobW to the win over the final few controls.

Running warm up/down 21:00 [2] 4.0 km (5:15 / km)
shoes: Brooks Defyance

Tuesday Jan 22, 2013 #

7 AM

Running 1:02:00 [4] 13.0 km (4:46 / km)
shoes: Brooks Defyance

8x 1.30min to 4min hills on Redders. Pretty warm morning - felt ok.

7 PM

Running 40:00 [2]
shoes: Brooks Defyance

Gentle evening jog on Campbell Parklands and bottom of Ainslie. Went for a spot of birdwatching at Jerrabomberra Wetlands before - saw Latham's Snipe, Buff-banded Rail, Red-kneed Dotterel and numerous ducks which I'll try and identify next time.

C • you need to renew your YOC ... 3

C • Impressed 1

Monday Jan 21, 2013 #

7 AM

Running 58:00 [3] 12.0 km (4:50 / km)
shoes: Brooks Defyance

East Basin and Mt Pleasant.

Sunday Jan 20, 2013 #

11 AM

Running 51:00 [3] 11.0 km (4:38 / km)
shoes: Brooks Defyance

Steady run mainly on Wanniassa.

Saturday Jan 19, 2013 #

9 AM

Running 2:13:00 [3] 25.0 km (5:19 / km)
shoes: Brooks Defyance

Longun in Pierces Creek Pine Forest - from near the Sugarloaf, up to Hardy Trig, then up to Pierces Trig and back. Quite a bit of climb and getting quite tired towards the top of Pierces. Low mist and drizzle up there - very refreshing for a change! Also saw 5 lyrebirds at close range, which was nice. Left leg still very tight - must've slightly pulled something.

Friday Jan 18, 2013 #

7 AM

Running 1:01:00 [3] 13.0 km (4:42 / km)
shoes: Brooks Defyance

Another morning one to avoid later impending heat (it hit 41 it turns out!) - left leg very tight but fine otherwise. Bumped into Gracie on the return down Flinders so ran with her for the last 10mins.

Thursday Jan 17, 2013 #

7 AM

Running 1:00:00 [3] 12.0 km (5:00 / km)
shoes: Brooks Defyance

Fairly gentle up Redders and Davo - thought I'd best get out early since it's meant to hit 37 today...

Wednesday Jan 16, 2013 #

6 PM

Orienteering (Twilight - Ainslie North) 27:40 [4] 6.0 km (4:37 / km)
shoes: Inov-8 X-talon 212

Nice course keeping me in the bush, mainly looking for controls on small (but fair) termies. Cruised round thinking about looking at the whole leg and picking a route in advance then executing it accurately. Came off line a couple of times, not helped by running sans-compass (I find it good practice to do this from time to time, although the only reason I did this time was cos I busted my compass in the traffic cone incident last week). Legs generally a bit tired.

Running 29:00 [2] 5.0 km (5:48 / km)
shoes: Inov-8 X-talon 212

15min warm-up jog, jogged down through the first 6 controls (much less accurate when not focussing as much).

Tuesday Jan 15, 2013 #

6 PM

Running 42:00 [2] 8.0 km (5:15 / km)
shoes: Brooks Defyance

Gentle run up Davo from home with Gracie - nice to be back in the 'berra, warm and sunny as usual :o)

Monday Jan 14, 2013 #

8 AM

Running 37:00 [3] 8.0 km (4:38 / km)
shoes: New Balance 769

Gentle morning run round the suburbs of Napier reflecting a bit on the week just gone. Disappointing overall as no great results in the finals:
Middle - 51st - needed to do more techinique training - I'm going too slow to stay clean in technical terrain and still cocking up 1 in 10 controls
Sprint - 34th - needed to practice international races more - lacked focus through the spectator control so didn't devote enough time to planning the long leg
Chase - 27th - need to work on pack running (and hills) more

Having said that, 15th in the sprint qual and 16th in the prologue were very pleasing indeed - my physical training since Tasmania in September (where I was pretty slow to be honest) has really paid off better than I expected.

I'm not too far away, so I've now got plenty of motivation to train hard - could do with learning a thing or two from Gracie who pulled off a great week with 3 top 20s.

Sunday Jan 13, 2013 #

10 AM

Orienteering race (World Cup Prologue) 27:01 [5] 5.0 km (5:24 / km)
shoes: Inov8 oroc 280

16th place, 1.46 behind the winner. One of my best international races in a while, which was a pleasant surprise. Didn't make any technical time losses to speak of - nice and in control, picking easy lines to run on. Felt pretty good early on (through the cabbage patch!) but started to suffer on the last couple of kms which were all uphill.

4 PM

Orienteering race (World Cup Chasing Start) 44:30 [5] 7.0 km (6:21 / km)
shoes: Inov8 oroc 280

Unfortunately most of those in front of me got shunted further in front due to some arbitrary time bonus rule and I had a huge pack of some pretty good guys right up my arse. Still, set off calmly and wasn't too flustered as, sure enough, I dropped about 10 places in the first km. Hung onto the pack round most of the rest of the course. It was brutally hilly and, being all in the open and in 30+ degree heat on an ungaffled course, it was one of the toughest races of any kind I've ever run! Gradually most of the pack inched away from me but it was reassuring how gradual it was - we were all pretty much crawling up the hills around the spectator control at #20. Alas, I came unstuck at #23 and dropped 1minute - fortunately it only cost me 2 places (Chris Forne and Murray) as I dropped from the back of one pack to the front of the next - but it made my time a bit worse than it should've been. As it was I lost a slow-motion sprint finish to Murray by a few seconds and crawled in in 27th place, having dropped around 4mins to the leaders.

Not a bad effort - many other World Cup runners were saying how tough it was which was reassuring. A few years back I'd have crumbled in a race like this. As it was, I still had lots of negative thoughts in my head the whole way - I really don't enjoy running in packs - but I didn't give up. In hindsight it was bloody good fun.

Running warm up/down 45:00 [2] 7.0 km (6:26 / km)
shoes: Inov8 oroc 280

2x warm-ups and 1x warm-downs.

Saturday Jan 12, 2013 #

11 AM

Orienteering 20:00 [3] 3.0 km (6:40 / km)
shoes: Inov8 oroc 280

Model Event on part of the Slump. Straightforward orienteering but picking lines to avoid the very steepest slopes (up or down) was the name of the game. Plus it was hot and open.

Friday Jan 11, 2013 #

2 PM

Orienteering 25:00 [3] 4.0 km (6:15 / km)
shoes: Inov-8 X-talon 212

Training area called Rotoma near Hawke's Bay. Fairly steep open paddocks with plenty of cow shit.

Thursday Jan 10, 2013 #

11 AM

Orienteering race 35:00 [5] 5.0 km (7:00 / km)
shoes: Inov8 oroc 280

DNF. Seriously f***ed off - sabotaged by a fricken traffic cone! I seemed to be one of very few up for racing the whole thing today (it being the Oceania Champs, me not having a race tomorrow, hoping for a confidence-booster and feeling optimistic about my chances), so particularly annoyed it happened to me. The irony was that one of things I was trying to improve today was planning ahead so when I hit the road on the long leg from 10-11 I focussed on choosing my routes for the next bit of the course. I therefore neglected to see the traffic cone on the side of the road in dappled shade, tripped over it, cut open my finger, ripped my map and broke my compass. Carried on a bit but the blood was pouring a bit faster than I'd have liked so had to stop. Much shouting of expletives. Had been doing ok up to 10 - calm, in control and flowing well, a small miss on #8 but otherwise good, and feeling fresh still. Poo.

C • restart 7

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Inov8 oroc 280

Finger bandaged up, sore and annoying but won't affect the next WC race.

Long Champs - 1 - Splits

Wednesday Jan 9, 2013 #

Note
(rest day)

Tuesday Jan 8, 2013 #

11 AM

Orienteering race (World Cup Sprint Final) 21:30 [5] 4.0 km (5:23 / km)
shoes: Inov-8 X-talon 212

34th place, disappointed and a bit angry at the finish. It started ok and was in about 15th at the spectator. Not that I knew it - I'd been forced so wide on routes to #3 and #4 I thought I must've missed a trick and I'd be way down already. Then #7 came and I hadn't done enough planning ahead. I got some of the way only to realise my planned route was blocked by a high fence. The only crossing I could spot was back past #6 and up a massive hill. So I did that. In hindsight I should've carried on further round the way I was going. Out of it after that and no longer on top of stuff. Most of it was a great tricky sprint, but I was not a fan of the legs 2-3, 3-4 and 6-7: when the only options are so wide, drastic and different to each other I don't know how you are meant to spot more than one viable route choice, let alone compare and decide which is best.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov-8 X-talon 212

Not much warm-down due to being in a boo.

World Cup Sprint Final - Men - Splits

Monday Jan 7, 2013 #

2 PM

Orienteering race (World Cup Sprint Qual) 14:26 [5] 3.5 km (4:07 / km)
shoes: New Balance 769

15th place, much better. Focussed well and took every opportunity I could to plan ahead. Some routes sub-optimal, so could've been quicker, but they were all conscious decisions and I didn't make any technical time losses. Legs felt ok. Pretty intense stuff and quite a challenge executing the wiggly routes and staying on top of stuff. Very pleased with the result.

Running warm up/down 30:00 [2] 6.0 km (5:00 / km)
shoes: New Balance 769

World Cup Sprint Qualification - Men - Splits

Sunday Jan 6, 2013 #

11 AM

Orienteering race (World Cup Middle) 46:30 [5] 6.0 km (7:45 / km)
shoes: Inov-8 X-talon 212

51st place, crap run. First 9 were relatively clean and I was quite in control - probably not planning ahead or looking at the whole leg enough though, that could've saved me a bit of time. #10 it all went wrong through and I dropped 2.5mins - one of those where I knew where I was but no control and I didn't have a contingency plan. It ended up being deep in a hole just round the brow of the hill. A bit unlucky perhaps. Caution then went out of the window and I was scrappy round the rest, including spending 2.5mins stuck in a bush on the way to #14. Very disappointing.

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Inov-8 X-talon 212

World Cup 1 - Middle Men - Splits

Saturday Jan 5, 2013 #

12 PM

Orienteering 25:00 [2] 3.0 km (8:20 / km)
shoes: Inov-8 X-talon 212

Model event on some dunes adjoining tomorrow's middle distance race. Took it slow and did fine - going to have to accept coming out a few metres to the side of controls here. It's gonna be fun tomorrow - very intricate open dunes, lots of open sand and some pretty nasty tussocky stuff.

Friday Jan 4, 2013 #

Event: 2013 Oceania Carnival & WC Races

1 PM

Orienteering race 1:03:30 [4] 12.0 km (5:18 / km)
shoes: Inov-8 X-talon 212

Oceania Carnival Day 1 on Fusilier - a lovely forested dune area. Nice gentle terrain for just cruising round at a reasonable tempo without getting too tire.d Did that bit ok and hit 90% of the controls cleanly, but struggled to run in a straight line on the long legs and came out in the wrong place a few times (always far to the right). So not a great run technically, but physically fine. Not very relevant to Sunday though apparently...

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov-8 X-talon 212

Event 1 C 1 - Splits

Thursday Jan 3, 2013 #

11 AM

Orienteering 56:00 [2] 7.0 km (8:00 / km)
shoes: Inov-8 X-talon 212

Some control picking with the Aussies on Kaikokopu - a mainly forested sand dune area. Some bits were lovely, other bits were very horrible. Map a little iffy in a couple of places. Still, the bits that made sense and were nice to run through went well.

3 PM

Orienteering 26:00 [3] 4.0 km (6:30 / km)
shoes: Inov-8 X-talon 212

Short training on the slightly worryingly named 'Prickly Sands'. It was quite prickly too, but there were plenty of routes between the prickle bushes fortunately. Quite enjoyed this one and had a pretty clean run.

Wednesday Jan 2, 2013 #

Note
(rest day)

Left Canberra at 6am, arrived Palmerston North 1am the next day - hardly a local World Cup race!

Tuesday Jan 1, 2013 #

2 PM

Running 40:00 [3] 9.0 km (4:27 / km)
shoes: Brooks Glycerin

Usual Davo loop as a loosener. Ripper sunny day - bit of a scorcher out there. Will be good to get to NZ tomorrow for some cooler weather.

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