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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craney

In the 7 days ending Jun 11, 2017:

activity # timemileskm+m
  Running7 5:04:00 40.08(7:35) 64.5(4:43) 1190
  Orienteering2 2:19:18 15.29(9:07) 24.6(5:40) 980
  Total7 7:23:18 55.36(8:00) 89.1(4:59) 2170

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Sunday Jun 11, 2017 #

11 AM

Orienteering race (NOL Long) 1:40:43 [5] 17.2 km (5:51 / km) +730m 4:50 / km

At Burngoogee near Wagga, came 4th. In hindsight not really the performance I needed at this stage, finishing 10:07 behind Simon (ouch)!! I reckon half of that down to me being a muppet and half down to him running a blinder. A race of three thirds for me - first half an hour was terrible with big mistakes at #2, #3, #7, #10 and #11. Going straight on #6 might have cost me 20secs or so too. Just didn't really get into the map or adapt to the green. So I was 5mins down already.

But the next half an hour was pretty good with Robert Bennett in tow - lost a bit on #15 and #17, and a fair bit on #20 getting stuck in blackberries. But generally cleaner and feeling ok.

Road option to #22 seemed to be ok from the splits and I was clean round the final controls but physically popped after the big hill, which was very disappointing. So I haemorrhaged another 3mins in the final half hour and dropped behind Tomas and David (Swede). Oh well.

Hope to be feeling a bit fresher in three weeks and two days. I'll need to find the energy to race for an extra 20mins or so and the softness will make it tough. But this was tough in its own way and I wasn't really rested for it. And running and reading a map at the same time felt much more natural this weekend than it has done all year. So overall net confidence probably increased slightly from the weekend.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)

Saturday Jun 10, 2017 #

2 PM

Orienteering race (NOL Middle) 38:35 [5] 7.4 km (5:13 / km) +250m 4:28 / km

At Connorton near Wagga. Had a good controlled run and fortunately just did enough to take the win. Really good fun granite terrain - fast but with huge rocks scattered about the place. First couple of legs were easy and I felt quite good running hard doing vague navigation. Tricky short legs from 2-8 caught a few people out: I lost maybe 20secs or so on #4 right in the middle of loads of rocks but otherwise coped ok. Then relatively fast and straightforward to 14 - my route down the creek on the long leg to 12 seemed pretty good. Small time losses on 15 and 16 but still going well. Last few legs were fast yet dangerous and I took a few risks but importantly picked good attackpoints and kept it clean. Happy to finally string together a good race combined with feeling fine physically. Good confidence booster for WOC.

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)

Friday Jun 9, 2017 #

1 PM

Running 45:00 [3] 10.2 km (4:25 / km) +180m 4:03 / km

Lunch lap around some of Red Hill north. Felt quite good.

Thursday Jun 8, 2017 #

4 PM

Running 20:30 [5] 5.0 km (4:06 / km) +200m 3:25 / km

Intervals on Mt Taylor: 4x3mins on flattish single track and fairly fast (~3:40s) , then a 3min uphill, then a 4.5min uphill to finish at the trig. Felt ok.

Running 24:30 [3] 4.3 km (5:42 / km) +130m 4:57 / km

Warm-up/down and 1min recoveries.

Wednesday Jun 7, 2017 #

7 AM

Running 1:25:00 [3] 18.7 km (4:33 / km) +260m 4:15 / km

IW with Sam and Jasen the usual longish route. Pretty fresh and windy today. Felt pretty good and we ran a touch faster than normal.

Tuesday Jun 6, 2017 #

12 PM

Running 18:00 [5] 4.8 km (3:45 / km) +150m 3:15 / km

6x3mins on Red Hill south with Tomas. Pushed hard and felt like I was running quite well. Still got dropped by Tomas on a few - he's really flying at the moment.

Running 27:00 [3] 5.2 km (5:12 / km) +50m 4:57 / km

1min recoveries and other bits of the run.

Monday Jun 5, 2017 #

1 PM

Running 49:00 [3] 10.8 km (4:32 / km) +220m 4:07 / km

Lunch run from work and along the Red Hill south ridgeline. Felt pretty good today. In other news I have quit my job and will be starting with EY at the end of July.

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