Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 31 days ending Mar 31, 2011:

	activity	#	time	miles		km		+m				load
	Cycling	11	8:08:02	125.61	(3:53)	202.15	(2:25)	3221				195.2
	Teering	10	6:05:43	38.11	(9:36)	61.33	(5:58)	1227	56 /	71c	78%	201.6
	Running	6	4:51:03	29.6	(9:50)	47.63	(6:07)	827				117.2
	Core Stability	3	2:44:28									28.4
	MTB Orienteering	1	38:56	6.82	(5:43)	10.97	(3:33)	203	9 /	10c	90%	19.5
	Total	28	22:28:12	200.13		322.08		5478	65 /	81c	80%	561.9
	[1-5]	28	21:43:44
averages - weight:74.1kg

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Thursday Mar 31, 2011 #

4 PM

Running 1:20:00 [3] 12.01 km (6:40 / km) +238m 6:04 / km
weight:73.5kg shoes: Saucony Hurricane 2011

Home via bush tracks. Dull and damp, could have been in the northern hemisphere. Good O training - went through about a hundred spider webs. Amazing how few people must travel these tracks.
Had a horrible night Monday with sinus and thought I might have been struck down. However felt better Wednesday, so decided I would try and flush it out. Partially successful - more productive coughing Friday. Not conclusive yet.
Three new niggles - left hip starting out, shooting pains in left knee at 3km and right foot before start. All eased. The old niggle (right calf) wasn't a problem.

C • More direct 1

Monday Mar 28, 2011 #

9 AM

Running 50:23 [3] 10.31 km (4:53 / km) +69m 4:44 / km
shoes: Saucony Hurricane 2011

Saw 4 kangaroos.

Saturday Mar 26, 2011 #

2 PM

MTB Orienteering race 38:56 [4] *** 10.97 km (3:33 / km) +203m 3:15 / km
spiked:9/10c

Wingello. Nice area. Some issues with chain, gears - long time since I've ridden this bike. Rode past #8, -30 seconds.

Thursday Mar 24, 2011 #

Cycling (Commute) 36:00 [3] 14.3 km (2:31 / km) +240m 2:19 / km

6 PM

Cycling (Commute) 37:00 [3] 14.37 km (2:34 / km) +227m 2:23 / km

Wednesday Mar 23, 2011 #

4 PM

Running warm up/down 2:30 [5] 0.5 km (5:00 / km) +10m 4:33 / km
shoes: Saucony Hurricane 2011

Running for the train, to get to the event.

5 PM

Teering race (Sydney Summer) 49:55 [5] 9.58 km (5:13 / km) +280m 4:33 / km
weight:73.8kg shoes: Saucony Hurricane 2011

Eastwood. Had a crack at this one and ran well for the first half. Then there was a long run to get across to the east and I faded. Tough work getting up the hills from there. Passed like I was stopped by Steve Ryan (590). 5 minutes late, 570-50 = 520.

Tuesday Mar 22, 2011 #

Cycling (Commute) 36:00 [3] 14.5 km (2:29 / km) +250m 2:17 / km
weight:74kg

Had to detour around Lane Cove Weir, which was flowing after the rain for the past couple of days.

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

Just a note on the NSW Upper House Election. The second preferences of parties give clues as to where they stand on the Left - Right spectrum. This is approximate:
LEFT
1 Socialist Alliance
2 The Greens
3 Labor/Country Labor
4 Restore Workers Rights Party (Disability Compo)
5 Australian Democrats
6 John Hatton Group (Anti-Corruption)
7 Save Our State (Suburban Residents)
8 Ungrouped (borderline loonies)
9 Building Australia (Builders)
10 Outdoor Recreation Party (4WD)
11 Liberal/Nationals
12 No Parking Meters Party (Supports Farmers Fed)
13 The Fishing Party
14 Shooters and Fishers
15 Family First
16 Christian Democratic Party
17 Pauline Hanson
RIGHT

Cycling (Commute) 24:00 [3] 9.4 km (2:33 / km) +100m 2:25 / km

Sunday Mar 20, 2011 #

Teering race 35:23 [5] *** 4.5 km (7:52 / km) +150m 6:44 / km
spiked:7/9c weight:74.4kg shoes: Inov8 XC Talon212

Creswick Park. Really nice goldmining that I went OK through, reading the bigger gullys well. Slightly too far east on number 1, but picked up where I was quickly. After the detail, then a long climb through the pine plantation to finish but in a very familiar story fluffed an easy control at the second last by searching the wrong block of forest.

Friday Mar 18, 2011 #

10 AM

Running 1:12:22 [3] 10.82 km (6:41 / km) +259m 5:58 / km
weight:74.1kg shoes: Saucony Hurricane 2011

Greenwich. lunchtime run.

Wednesday Mar 16, 2011 #

5 PM

Teering race (Sydney Summer) 42:50 [3] 7.31 km (5:51 / km) +151m 5:19 / km
weight:74kg shoes: Saucony Hurricane 2011

Hunters Hill. Went the wrong way - ran the peninsula twice instead of once. Pretty tricky course with lots of "traps" and un-clear or misleading mapping.
A list in case they will be useful for the next mapper:
#101 beside an un-mapped gate in the uncrossable fence
#119 unmapped green wood hiding fence and cliff
#130 to river, unmapped track leads to wrong side of uncrossable fence
#127-#105 something weird, can't place it
#113 unmapped track beside cliffs. The cliff the control was on doesn't come out to the edge of the wood
#107 large gap between substation and top of (unmapped) stairs
#115 uncrossable fence shows a gap, which is not there in reality
To #129 Burns Bay road crossing area needs remapping
#109-#114 Very unclear use of Out of Bounds symbol - map shows a gap
#117-#125 Magenta X used and "danger" printed on map. Unclear if this means Out of Bounds or take care. If out of bounds then #117 and #125 were poorly placed, because the Xs are on the only direct route.
Plus: the unmapped lane (!) only Warwick Selby found at #117

Tuesday Mar 15, 2011 #

7 AM

Cycling (Commute) 46:41 [3] 19.32 km (2:25 / km) +350m 2:13 / km

5 PM

Cycling (commute) 35:00 [3] 14.3 km (2:27 / km) +211m 2:17 / km

Core Stability (Pilates) 44:28 [0] 0.0 mi

Sunday Mar 13, 2011 #

9 AM

Teering race 56:55 [4] 7.61 km (7:29 / km) +229m 6:30 / km

Mt Ainslie. M55, 1st. A hollow victory - stuffed up #4 and no #10. EDIT - actually 9th on the course behind Aidan Dawson, Barbara Hill (maybe should be "Mountain" after her storming first leg over Mt Ainslie), and Linda Sesta. Need to iron these kinks out bigtime. Went right on the first long leg, and left on the second - both right I think. Happy that I was able to back up after yesterday with not much going on in the knees.

Saturday Mar 12, 2011 #

Event: Capital Orienteering Festival

10 AM

Teering race 34:52 [3] *** 4.0 km (8:43 / km) +50m 8:12 / km
spiked:11/15c shoes: Inov8 XC Talon212

Bruce Ridge. Middle Distance, M55, 8th. Overshot 1 and 5 badly, at which point I jogged home.

2 PM

Teering race 11:51 [5] *** 2.6 km (4:33 / km) +25m 4:21 / km
spiked:13/15c shoes: Saucony Hurricane 2011

AIS Sprint, first leg, 2.1 Okm. Or, the second leg after Linda came in with a good position. Saw Geoff Lawford at #2 which was common after he had the longer split to #1. Upped the pace at this point. Minor glitch at #3 set me back about 5 seconds, and Geoff had the shorter split to the next common control - the dastardly uphill fence at #5. But, I could see him and that was all that mattered. Clawed my way back through the rest of the course, although we kept splitting - was on him by #8, but then he had the lower control, and I had to climb 5m to the upper one, so he got a slight gap again. Got it almost back when he overshot the veg change after the Skoda Car control and overtook him on the finish to give Linda the lead.

3 PM

Teering race 13:27 [5] *** 3.1 km (4:20 / km) +30m 4:08 / km
spiked:16/17c shoes: Saucony Hurricane 2011

AIS Sprint, last leg, 2.7 Okm. [Note =1st place on leg time with Geoff] Linda did great and came in just behind Jenny Bourne. I had a big advantage here, having been behind Geoff on the first leg - I had seen where he went on virtually all the other splits. So I knew I had a longer #1 and so ran past him on the way and legged it. Came out at #2 a bit behind, but retook the lead on the next split to #5, where I had the shorter one. Was pretty confident at this stage, as I thought I had two more shorter splits to come, plus I was confident in my finish kick. Hmmm. Well Geoff took back the lead over the next two shorter splits, including the uphill one he had to do.

So It came down to the last common loop. I was pretty tired climbing to the termite mound, but held on and got back on the downhill to the next one. At this stage my brain failed. For some reason I decided to take different routes to both the second last and the last. The second last wasn't too bad - after Geoff went left, I went right and we came out in the same position, Geoff just ahead. But the next one wasn't a good decision. Instead of doing a u-turn at the control and following Geoff down the gentle slope, I kept going and turned right down the steep slope onto the flat. Turning for home Geoff came out onto the road with a 10m lead. Clawing that back was hard work. Now it was time to try to get to the last control first, so I got on his shoulder and made to go past. At which stage we both started sprinting. Geoff held on, and unfortunately the thought crossed my mind "Well I'll still get him in the finish chute". Unfortunately the pace up till then had taken its toll and I had nothing left; cracked halfway to the line and stumbled home. Geoff ended up with the fastest finish split of the day - well done he is one tough nut.

Friday Mar 11, 2011 #

Note

Colm and Ange's wedding

Wednesday Mar 9, 2011 #

4 PM

Teering race (Sydney Summer) 52:38 [4] 10.88 km (4:50 / km) +43m 4:45 / km
shoes: Saucony Hurricane 2011

Campsie. Bit off more than I could chew - 8:37 late (-90 points). It all went wrong after about 15 minutes where I was well ahead of schedule to about 20 minutes where I was well behind.
Took the minute I was standing at the pedestrian lights off.

Tuesday Mar 8, 2011 #

Cycling (Commute) 42:00 [3] 16.0 km (2:38 / km) +280m 2:25 / km

6 PM

Cycling (Commute) 43:49 [3] 17.82 km (2:27 / km) +267m 2:17 / km

Monday Mar 7, 2011 #

6 PM

Teering race (Sprint Series) 22:02 [5] *** 4.3 km (5:07 / km) +65m 4:46 / km
spiked:9/15c weight:74.4kg shoes: Saucony Hurricane 2011

Callan Park. Sloppy, too many little mistakes. Hilly, but no excuse not to read the map on the way to 3 and work out the best way to 4 was left. Similarly, should have used the field across to 6 to plan the way out and again the long contour to 9 to plan the direction to 10. Also failed to see nice tracks straight to 12 and 14.

Running warm up/down 8:00 [3] 1.5 km (5:20 / km)
shoes: Saucony Hurricane 2011

C • no.4 2

C • Consistent 2

Sprint - Splits

Sunday Mar 6, 2011 #

3 PM

Cycling 1:23:55 [3] 42.03 km (2:00 / km) +620m 1:52 / km

Lane Cove, 4 laps. A bit wheezy; runny nose last Friday and coughing a bit since Tuesday - might be a mild cold.

Saturday Mar 5, 2011 #

3 PM

Running 1:17:48 [3] 12.5 km (6:13 / km) +251m 5:39 / km
shoes: Saucony Hurricane 2011

Buffalo Creek. A bit quicker than last time - and this will be the last time for six months while they "upgrade" the pipeline bridge.

Thursday Mar 3, 2011 #

7 AM

Cycling (Commute) 37:00 [3] 14.3 km (2:35 / km) +281m 2:21 / km
weight:74.5kg

6 PM

Cycling (Commute) 20:37 [3] 8.8 km (2:21 / km) +128m 2:11 / km

Wednesday Mar 2, 2011 #

4 PM

Teering race (Sydney Summer) 45:50 [4] 7.44 km (6:10 / km) +204m 5:25 / km
shoes: Saucony Hurricane 2011

Clontarf. Took it fairly easy heading out - possibly on the verge of a cold - runny nose, some mild coughing. Breathing was a little suspect early but OK once warmed up. Ran fairly hard to get back in time, but thwarted by three out of the last four, ran up the wrong steps to #17 and #3 and then hadn't noticed #27 was on the other side of a high wall.

Tuesday Mar 1, 2011 #

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

Good session.

4 PM

Cycling 46:00 [3] 17.0 km (2:42 / km) +267m 2:31 / km

Swimming lessons. Some major issue with the GPS - its over 200m out in places.

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