Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 30 days ending Apr 30, 2019:

	activity	#	time	miles		km		+m				load
	Cycling	6	11:13:42	185.72	(3:38)	298.89	(2:15)	3591				272.0
	Walk	3	4:30:27	8.26	(32:45)	13.29	(20:21)	1039				55.9
	Teering	8	4:25:42	22.03	(12:04)	35.46	(7:30)	730	23 /	39c	58%	137.9
	Core Stability	4	3:03:00									55.0
	Running	4	1:00:52	7.78	(7:49)	12.53	(4:52)	50				25.3
	Swimming	5	30:10	0.39	(1:17:11)	0.63	(47:58)					10.1
	Eccentrics	1	20:00									8.0
	Rowing	1	5:12	0.68	(7:36)	1.1	(4:44)					2.1
	Total	25	25:09:05	224.88		361.9		5410	23 /	39c	58%	566.2
	[1-5]	25	24:49:24
averages - weight:74.9kg

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Tuesday Apr 30, 2019 #

Core Stability (Pilates) 1:01:00 [1]

Sunday Apr 28, 2019 #

8 AM

Cycling 3:31:22 83.5 km (2:32 / km) +1370m 2:20 / km
ahr:134 max:190

"Five Peaks" pedal power ride (not a race). Started with ~100 at Stromlo on the "Short" version. Stuck behind about 40 people on the bike track from the start. Got past most and a group of 4 came through, so stuck with them up Stromlo. Near the top a "Bahrain-Merida" came past and I went with him, reaching the top in 2nd and 3rd.
Downhill (saw GM) and the B-M guy was skittish on corners (apparently last year he hit a kangaroo coming down Mt Ainslie), so went past. Got a fair gap but he reeled me in as we went up the side of Narrabundah Hill. Rode together and we caught the leader stopped at the lights on Cotter Road. I jumped on his wheel, but B-M didn't.
Towed to the bottom of Red Hill where "MAAP'" surged away. No check on Red Hill (they were delayed).
Caught MAAP on Russell Av but he got away again as soon as we started Mt Pleasant. That gap had grown to ~10 minutes on Mt Ainslie and I had a similar gap to B-M.
Missed the arrows in Civic, but found my own way through ANU. Similar gaps on Black Mountain and Arboretum, the latter seeming a gratuitous addition.
Struggled on the unclassified climbs to Cook and back across to Stromlo.

Saturday Apr 27, 2019 #

Event: Australian Middle Distance Championships

12 PM

Teering race (Aus Champs) 30:43 **** 4.72 km (6:30 / km) +42m 6:13 / km
ahr:149 max:170 spiked:8/14c weight:75kg shoes: Inov8 XTalon 212

Foxes Lair, Middle, M60, 2nd. Yet another opportunity thrown away near the end with a numbskull thrashing about in green, looking behind boulders. This was not orienteering, this was incompetence on a very high level. No plan, no picture, just run and hope - how do I let myself go like this at crucial points?

OK, so after yesterday's thrashing, the body still felt good, nothing in the achilles, legs felt ready to go, so I went flat out where I could. The warning signs were there when I fluffed #1 - bad direction 20 degrees off to the left landed me in the wrong clump of detail. GPS shows I was heading roughly OK but veered off left halfway. Stopped, read the map and saw a track among the boulders I hadn't picked up before which gave away the flag. 20 seconds binned, but lots of people had issues here included TH (1 second slower).

Fastest to 2 and 3 and when Jeff fluffed 4 I had the lead, which I kept till 9 even with a really stupid overshoot at 6 (-15 seconds) and a stupid veering off at the circle at 8 (-15 seconds).

Then 10. Stopped way too early (100m!!) after the Start valley and found myself back in the clump of rocks near 1 that I had looked in before (-20 seconds).

So did I panic?? It looks like it. I swung south but didn't go far enough and went into the green way too early (actually the control was on the other side of the green, I could have just run around it). There were a lot of boulders in there that I looked behind. I was in there for 2 minutes, which included about 15 seconds searching for a dropped SI stick. 69th out of 71 on this leg. Probably lost ~1:30 and the race - fastest back from that point but lost to TimH by 1:15.

C7 - Splits

Friday Apr 26, 2019 #

Event: Australian Sprint Championships

3 PM

Teering race (Aus Champs) 15:19 2.62 km (5:51 / km)
ahr:149 max:168 shoes: ASICS Kayano 23

Narrogin HS, Sprint, M60, 2nd. Sluggish, not flowing well. Just one fastest split before the run-in and lost the split count 2-13 to Tim H, so was never really in it. Two significant errors as well - good course setting caught me out at 12: needed to turn sharp left (to the top of the stairs) but I went around (to the bottom) even though I had specifically looked for whether stairs were top or bottom at the pre-start (-10 seconds). Worse was the penultimate control - just ran past it to the next doorway (-20 seconds). Probably chose the wrong route there too (-15 seconds). So was never going to close the gap to Tim (1:11).

Running warm up/down 8:00 [2] 1.5 km (5:20 / km)
shoes: Asics Kayano 22

C7 - Splits

Thursday Apr 25, 2019 #

Event: Wandoo Wander

11 AM

Walk 2:33:23 6.49 km (23:37 / km) +706m 15:18 / km
ahr:91 max:134 shoes: ASICS Kayano 23

Bluff Knoll. Hard.

Wednesday Apr 24, 2019 #

10 AM

Swimming 10:10 0.23 km (44:24 / km)
ahr:90 max:121

Middleton Beach

C • Double the normal distance 2

12 PM

Walk 1:15:48 4.46 km (16:59 / km) +284m 12:54 / km
ahr:94 max:144 shoes: ASICS Kayano 23

Castle Rock in the Porongorups.

Tuesday Apr 23, 2019 #

Swimming 5:00 [3] 0.1 km (50:00 / km)

Green Pool, Denmark. Not as cold as Canberra.

Monday Apr 22, 2019 #

Event: Australian 3 Days Championship - Day 3

10 AM

Teering 28:25 4.24 km (6:42 / km) +98m 6:01 / km
ahr:145 max:164 shoes: Inov8 XTalon 212

Umuna, Easter Day 3; M60, 1st. Legs/Achilles felt fine so went flat out where I could. Had a huge buffer of 13 minutes, so could afford to stuff up mightily. Mostly ok but scrappy at 2, 3, 5, 10, 12, 13 and a real mistake at 11 where I completely lost direction and followed the easy course tapes in hope.

M60A - Splits

Sunday Apr 21, 2019 #

Event: Australian 3 Days Championship - Day 2

12 PM

Teering race (Easter) 57:46 **** 6.73 km (8:35 / km) +229m 7:20 / km
ahr:145 max:165 shoes: Inov8 XTalon 212

Hill Park Dale, Easter Day 2, M60, 2nd. Played safe after major stuff ups last times I ran here (2006, 2008). Got through Ok, with minor hesitations/errors at 3,7, 12 and 14. One major issue, wrong track at 9, but saved it with double checking and lost only about 1 minute. Running OK and nothing in the achilles. More analysis later.

M60A - Splits

Saturday Apr 20, 2019 #

Event: Australian 3 Days Championship - Day 1

1 PM

Teering race (Easter) 15:29 ***** 2.38 km (6:30 / km) +31m 6:07 / km
ahr:149 max:167 spiked:15/25c shoes: ASICS Kayano 23

Scotch College Easter Day 1, M60, 1st. Really tough technical sprint race. Started 1 minute behind Jeff D (the Oceania Sprint M60 Champ) and after a glitch at 2 getting trapped in a dead end, reeled him in coming in to 9. Got past on the way to 14 and promptly turned down another dead end (-15 seconds). Realised quickly and went past Jeff again on the way to 15. No sooner than I got in front again I headed past our 16 to a wrong control - read the code and turned back (-15 seconds). I thought Jeff had punched our one behind me, and he thought I was taking a weird route to 17.... and punched the wrong control. That was basically the last I saw of him - couldn't get back in touch before the finish, so was only 45 seconds faster.

C • Big win 1

Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Asics Kayano 22

M60A - Splits

Friday Apr 19, 2019 #

2 PM

Teering race 19:53 3.64 km (5:28 / km)
ahr:156 max:170

UWA Family Relays. Won, but shafted by sportident as Cath's SI didn't record her 1st control punch (basically in sight of the start).

Thursday Apr 18, 2019 #

Swimming 5:00 [3] 0.1 km (50:00 / km)

Wednesday Apr 17, 2019 #

9 AM

Cycling 1:03:27 31.71 km (2:00 / km) +253m 1:55 / km
ahr:127 max:152

Monday Apr 15, 2019 #

Core Stability 42:00 [3]

Rowing 5:12 [3] 1.1 km (4:44 / km)

Sunday Apr 14, 2019 #

8 AM

Cycling 3:24:49 89.0 km (2:18 / km) +1002m 2:11 / km
ahr:130 max:169

C • refuelled at sakeenas? 2

Saturday Apr 13, 2019 #

8 AM

Running 22:52 5.03 km (4:33 / km) +50m 4:20 / km
ahr:150 max:164 shoes: ASICS Kayano 23

Gininderra parkrun, 31/279. The Kayano 23 still feel a bit clunky.

Tuesday Apr 9, 2019 #

3 PM

Teering 25:24 2.69 km (9:27 / km) +46m 8:43 / km
ahr:137 max:162 shoes: ASICS Kayano 23

Black Mountain.

Sunday Apr 7, 2019 #

Event: ACT League #3

10 AM

Teering 1:12:43 8.45 km (8:36 / km) +284m 7:22 / km
ahr:147 max:170 shoes: VJ Bold Super 10R

Badja, Red 2. Longest run since June 2017. Well, it was Badja and the achilles felt OK after last weekends 6km, so wanted to get a decent long O event in this classic terrain. May pay for this yet, but didn't feel any pain in the achilles all run. Underfoot was fairly rough, so running was slow - in fact AP thought this was a "walk" when I uploaded it.
Struggled up the first hill and halfway up started navigating to 5, which was close to 1 - lost maybe 1 minute by going longer around? Lost 30 seconds at 3, ran onto the wrong ridge. Very hesitant to 6: saw the spur from above but spent 30 seconds contouring a bit further to make absolutely sure. Fell in a rabbit hole (up to right knee) on the way to 7. First walk through the marsh to 8 and then again up the hills to 9. 10 was a slog, but kept track of the map pretty well. 11 failed to see clearing or follow the track so just gave up and went north about as far as I thought; looked the other side of a rocky knoll and there it was. Lucky. No trouble from there to the finish, but running out of energy.

Swimming 5:00 [3] 0.1 km (50:00 / km)