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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craney

In the 7 days ending Mar 29, 2016:

activity # timemileskm+m
  Orienteering4 3:06:41 21.13(8:50) 34.0(5:29)
  Running5 1:26:00 9.63(8:56) 15.5(5:33)
  Total5 4:32:41 30.76(8:52) 49.5(5:31)

» now

Tuesday Mar 29, 2016 #

(sick) (rest day)

My dam wall of ibuprofen, diflams and lemsip, which did such a great job of deferring my cold over Easter, appears to have finally broken.

Monday Mar 28, 2016 #

11 AM

Orienteering race (Easter Day 3) 45:13 [5] 8.0 km (5:39 / km)

At Foxlow Flats, came 4th, 1:54 behind Simon. 2nd overall 1:25 behind Simon. Well an exciting end to the weekend and hard not to feel a pang of disappointment. But I felt really drained this morning for various reasons (cough starting to break through my defences) and am actually pretty happy to still get a 4th place in a NOL. Defending 29secs against Simon was always going to be taxing.

A bit low on #1, which was demoralising. Picked the agressive route (straight) on #2 - worked well yesterday, but maybe I should've been more defensive today? 30 secs back after this leg, although I was indecisive in the circle so the choice probably wasn't critical. Kept on going well to #5 but could feel I was losing aggression in my running style. Caught out on #6 where only 2 of 3 erosion gullies were mapped with watercourses in, so I didn't make out the other one on the map. 40secs lost there, so now 1:10mins back on Simon. Got through to #13 ok before a final long leg back to the arena where I decided to stick to the path and go through the start. Possibly cost another 30secs, although I was tiring significantly so maybe was just me - brought the deficit up to nearly 2mins.

Successful weekend all told and nice to still be clinging on to the top end of the leader board for now. And very glad to not be at the JK.

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)

Sunday Mar 27, 2016 #

11 AM

Orienteering race (Easter Day 2) 1:24:42 [5] 15.0 km (5:39 / km)

At The Murdering Shed (lovely), came 1st only 8secs ahead of Simon. Lovely wild yet runnable spur gully terrain out in the sticks - the kind of place that's nice to go for a gentle stroll and soak up the nature and serenity, but also the kind of place that is knackering to run a long distance on. Throat a bit iffy this morning but again managed to block the feeling successfully. So felt ok on the start line.

Steady through the first 4 shortish legs, tried to up the pace on the (easy) longer leg to #5 - still a big pack here looking at the splits. #6 was a good tricky control in low vis green, and I obligingly stuffed it up. Fortunately caught a glimpse of the flag above me just as I was about to start panicking. Only 30secs lost to Simon, and that control seemed to break up the pack. Got an iffy line and climbed a bit high on #7, so now 1min back. The next zigzaggy section was really nice, but I was a bit scrappy on all of the point features, dropping small bits of time on each of #9, #10, #11, #12 and #13. 1.5mins down on the lead.

Then the big long leg. I wanted to take on hills as I thought it'd play to my advantage (whereas a long road run wouldn't), so I went straight (slightly right of the line) skirting round the green in the gullies. A lot of ups and downs but executed it well. Looks like it wasn't a crucial decision as road splits are proportionally similar. 30secs down. Good to #16, then another wobble at #17 where the green was a bit weird. Felt my legs going from here, but told myself the climb to #21 was the last one, so kept running ok. Very pleased to hit that one after ~500m in vague. Then transporting back to the finish, which I executed very cleanly and was able to keep up a reasonable rhythm.

Heard some shouting at the penultimate and got wind of the fact that it was going to be close, plus had Toph following me with his big camera, so couldn't let up to the line. Turns out I'd done just enough. Very happy with that run - particularly from #13 to the finish. Thought our course was really well-planned and made the best of the terrain.

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)

Saturday Mar 26, 2016 #

12 PM

Orienteering race (Easter Day 1) 40:55 [5] 7.0 km (5:51 / km)

At Isaacs Ridge, came 3rd, 1:14 behind young Emil. A world ranking event doesn't get much more local than that - could see the start out of our kitchen window. Been itching to run here again after a couple of years of embargo. Didn't realise the map would extend so far north though - I skirt the edge of that on my standard HFW. Still, only actually orienteered here once before so not a huge advantage.

Thought I'd take a few chances today given that I haven't done much technique work but am running ok on hills. So I set off hard slightly surprised by the style (open, fast, longish legs) of the first few controls. Lost a few secs on #3 but into the lead by #4. Hit the first two fairly tricky controls in the pines ok, then another surprisingly simple leg to #8. In my complacency I missed ~30secs in the circle by being too high. And another wobble on #9 as I hunted on a rock too close to the green. So in a bit of a boo going to #10 (which I needn't have been) and as I descended caught a glimpse of rocks to my left, which I hadn't been expecting. So panicked and followed those for a bit before hitting a fence. Oops. Another 1min lost. Threw caution to the wind and just ran off on the long leg with no plan. Ended up bending way right almost to the path which was 1min slower than straight. Then a green course to the finish.

So a disappointing run, but I guess no surprise given my tactic of hammering and chancing it. Having said that, the course was nowhere near as tricky as I expected (more relay style than middle?), so it probably was the right tactic if I was able to relocate slightly quicker.

Nice day out though and lucky to have this as a local training ground. If I can be bothered one day it'd be interesting to see what time I can do on the course.

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)

Friday Mar 25, 2016 #

Event: #NIN3DAYS
12 PM

Orienteering race (Easter Prologue) 15:51 [5] 4.0 km (3:58 / km)

At UC, won by 2secs from Ian Lawford. Managed to numb my throat successfully in the morning, and no signs of any head cold, so feeling pretty good during the (contained) warm-up. The course opened up with some long legs, which I felt rather laboured on, but executed pretty well. Then got into a nice rhythm through the trickier halls of residence. Regretted not taking my compass on #8 but steered myself using the hill on the other side of the creek. No notable time losses except a poor route on the second last. Fortunately Ian also went the same way and lost a bit of time so I actually snuck into the lead there. Finished knowing it was a good run but was very pleasantly surprised to take the win. Turns out three others (Leon, Henry and Ian) held the lead for sections of the course before each made a wobble and handed it over to the next. Funny old game.

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)

Warm-up only.

Thursday Mar 24, 2016 #

4 PM

Running 26:00 [3] 5.5 km (4:44 / km)

And there it is - first signs of sore throat hit around midday. Impeccable timing. Going to be pumping my body full of ibuprofen, diflams and lemsip this weekend.

Busy day so no lunch run, but got a report sent out just before 4pm so went and did a slow loosener anyway.

Wednesday Mar 23, 2016 #

(rest day)

Long day in Sydney - left home 6am, got home 10pm (2hr delay to my flight). Not a question of if I'll get ill now, but when.

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