Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 31 days ending Mar 31, 2013:

	activity	#	time	miles		km		+m				load
	Cycling	8	8:41:44	141.84	(3:41)	228.27	(2:17)	3180				208.7
	Teering	10	7:52:51	42.74	(11:04)	68.78	(6:53)	1258	79 /	118c	66%	228.2
	Core Stability	5	4:20:00									52.0
	Running	3	55:22	5.85	(9:28)	9.42	(5:53)	57				21.7
	Water Running	1	20:00	0.19	(1:47:17)	0.3	(1:06:40)					8.0
	Total	27	22:09:57	190.61		306.76		4495	79 /	118c	66%	518.6
averages - weight:76.8kg

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Sunday Mar 31, 2013 #

9 AM

Teering race (Easter) 48:16 [4] ***** 5.5 km (8:47 / km) +223m 7:18 / km
spiked:10/13c shoes: Inov8 OROC 280

Mt Alexander, Day 2. M55, 2nd. Okm 4.3/200m. Granite terrain. Thought this would be too steep for me but actually ran OK. Got the height right on most of the controls, so didn't have to do unecessary climb. Fluffed two - the shortest controls - again direction out of previous was a problem. At no. 8 that was despite stopping and following a fairly careful bearing - ended up 60m to the right.
No. 9 was a very dangerous control, as I said to myself leaving 8. Despite that I couldn't fit the map 100m later and proceeded on hope and feel. Very lucky to relocate on a big feature just past the control.
Good course and map!
(GPS powered down before start, so lost the first bit and then it also lost the last 300m for some reason).

Day 2 M55A - Splits

Saturday Mar 30, 2013 #

10 AM

Teering race (Easter) 44:07 [5] ***** 6.29 km (7:01 / km) +76m 6:37 / km
spiked:14/20c shoes: Inov8 OROC 280

Yorkshire Hill, Bendigo. Quite a good run and 3rd in M55. Okm 4.9/105m. But it could have been a lot better. Lost around 4 minutes, with 4 significant time losses - 1, 5, 6, and 17. At least I think I've identified a fixable flaw. Three of those were due to leaving the previous control in the wrong direction.

11 AM

Teering warm up/down (String Course) 22:43 [1] 0.9 km (25:09 / km) +11m 23:43 / km
shoes: Mizuno Wave Inspire 8

Epic String Course with Aoife. She ran most of the way after 1. One of the best we've seen.

Day 1 Course 9 - Splits

Friday Mar 29, 2013 #

Event: Easter 2013

Running (Easter) 4:00 [2] 0.6 km (6:40 / km)
shoes: Mizuno Wave Inspire 8

La Trobe Uni, Prologue, running after Aoife. Didn't enter this one and I wouldn't have got 2nd place overall in the 3-Days if I had, but I missed a really good event. It's no secret I favour the "Sprint" Distance and this looked like one of the best prologues so far. After getting injured in the 2004 prologue I've only entered one since - and I didn't enter the 3-Days that year (2009). I'm really going to have to try and prepare better for Easter and see if I can survive prologues in future.

Wednesday Mar 27, 2013 #

7 AM

Cycling (Commute) 41:00 [3] 16.78 km (2:27 / km) +252m 2:16 / km

5 PM

Cycling (Commute) 34:36 [3] 12.0 km (2:53 / km) +177m 2:41 / km

Aaargh, what a farce. The bike is making such a loud noise now after the service that I can't tell whether the first noise is gone or not.
EDIT. The noise is gone after I went back and they changed the small chain ring. So that's chain, cluster and chain ring all new.
And the Toaster was there but wasn't working on my bike.

Tuesday Mar 26, 2013 #

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

Sunday Mar 24, 2013 #

Event: Metro League #1

Teering race (Metro League) 35:58 [4] *** 5.0 km (7:12 / km) +116m 6:27 / km
spiked:9/13c weight:76.9kg shoes: Inov8 XTalon 190

Mitchell Park, Maryalya. 7th, Div A. Good run at last on this very difficult map. Wobbly at 1 and starting first had a few thoughts of the chasing pack hunting me down. Daniel Hill caught me a minute on No. 2, but was wayward on 3 and that was the last I saw of anybody on the course. Very careful to get as close as possible before committing.
Good to see that AP reckons I lost least of all in mistakes for Div A.

Division A - Splits

Saturday Mar 23, 2013 #

6 AM

Cycling 2:05:00 [3] 58.04 km (2:09 / km) +809m 2:01 / km
ahr:122 max:158

Big Foot Akuna. Rather lively ride, with Jock on a new bike, Simon breaking a spoke and a Bike Bug guy who "am going to make toast of you all". And he did. Pity about Cranks North Sydney which appears to have closed its doors - I was going to get my bike serviced there for the bottom bracket noise. Now I have to go to Bike Bug. Oh Dear.

Wednesday Mar 20, 2013 #

2 PM

Cycling 40:37 [3] 20.14 km (2:01 / km) +223m 1:55 / km
ahr:143 max:158

Lane Cove

Tuesday Mar 19, 2013 #

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

Sunday Mar 17, 2013 #

9 AM

Teering race (State League) 1:05:07 [4] *** 8.39 km (7:46 / km) +196m 6:57 / km
ahr:141 max:184 spiked:9/14c shoes: Inov8 OROC 280

Long Swamp, SL2. M55 1st, just. Spur Gully not my thing. Bad route choice to 11 (stayed on the ridge and ran NW instead of going straight at the control). Overshot 6 and 14 by about 20m. Ran OK but creaky after yesterday. Finished in one piece I think.
Lost nearly double the time in mistakes than I did yesterday!!

C • name in the Paper 2

SL2 Hard 6 - Splits

Saturday Mar 16, 2013 #

Event: State League 1 & 2

12 PM

Teering race (State League) 50:48 [4] ***** 4.48 km (11:20 / km) +126m 9:56 / km
ahr:150 max:168 spiked:13/21c weight:77kg shoes: Inov8 OROC 280

Gardners Gap, SL1. Ran well, walked most of the steep hills. Pretty hot. Ran in dark sunglasses because I forgot to take them off, but they were actually pretty good. Scrappy on a few. M55, 1st by 11 minutes.
EDIT: Leg comments added. Actually missed 8 controls for around 2 minutes all up time loss. Running OK, but it was keeping the errors low that got me the huge time gap - AP gave me by far the lowest estimated time loss at 42 seconds.

SL1 Hard 6 - Splits

Thursday Mar 14, 2013 #

Water Running 20:00 [3] 0.3 km (1:06:40 / km)

Cobar, waiting for the delayed plane.

Tuesday Mar 12, 2013 #

Core Stability (Pilates) 55:00 [1]

Monday Mar 11, 2013 #

Event: Sydney Sprint Series #9

5 PM

Teering (Sprint Series) 16:55 [5] *** 3.53 km (4:47 / km) +32m 4:35 / km
spiked:14/21c shoes: Mizuno Wave Inspire 8

Glebe Point, Annandale. Didn't feel as shattered today as I did last Monday, despite the DUO. Very strange. A few blunders; didn't see the northern bridge on the map at all, so went south twice. Then rushed a couple at the end. The GPS says 2m climb! Crazy - Map says 32m.
Good to get on the podium, but missing 7 of the 14 cleanly meant I could have had second place. Really need to look at the map more.

Sprints - Splits

Sunday Mar 10, 2013 #

Event: Duo Adventure Round 3 - Belanglo

9 AM

Teering race (DUO) 2:27:45 [3] 27.65 km (5:21 / km) +364m 5:01 / km
ahr:128 max:147 shoes: Inov8 OROC 280

Belanglo. Quite a few overshoots today - 1st MTBO #2 - 1 minute; 2nd Foot-O - boulder - 45 secs; 2nd MTBO #3 - 30 secs; last control - 45 secs.
R knee no problem, not even twingy. Limping all day Thursday to no symptoms today.
1 Andrew Power 2:13:48
2 Lizzie Ingham 2:23:03
3 Eoin R*thery 2:27:41
4 Angus Shedden 2:31:54
5 Robert Prentice 2:36:43
6 Peter Garran 2:38:21

3 PM

Teering warm up/down 23:44 [3] 3.6 km (6:36 / km) +42m 6:14 / km
shoes: Mizuno Wave Inspire 8

Collecting controls.

Bitte - Splits

Saturday Mar 9, 2013 #

6 AM

Cycling 2:02:00 [3] 57.6 km (2:07 / km) +825m 1:59 / km
ahr:121 max:157

Big Foot Akuna. Struggled today. R knee OK though.

Thursday Mar 7, 2013 #

8 AM

Cycling (Commute) 40:31 [3] 14.34 km (2:50 / km) +227m 2:37 / km
ahr:110 max:141

Slow. R knee went bung early, at the coffee shop. Limping all day.

5 PM

Cycling 34:00 [3] 14.38 km (2:22 / km) +190m 2:13 / km
ahr:118 max:150

R knee a little better, but still a bit sore.

Tuesday Mar 5, 2013 #

Core Stability (Pilates) 1:05:00 [1]

Monday Mar 4, 2013 #

Event: Sydney Sprint Series #8

Running warm up/down 6:00 [3] 1.0 km (6:00 / km) +10m 5:43 / km
shoes: Mizuno Wave Inspire 8

5 PM

Teering race (Sprint Series) 17:28 [5] 3.43 km (5:06 / km) +72m 4:37 / km
spiked:10/16c weight:76.5kg shoes: Mizuno Wave Inspire 8

Ballast Park, Birchgrove. Nice little course, an easy section first to get us tired and then the technical part in all the levels of Ballast Point. Really lethargic this morning, due to running on Saturday. Felt a bit better after warming up and was pretty good running. No real zip though.
Ron Pallas has posted the map

Lost to Duncan Currie but beat Greg Barbour?? Strange race, 7th. Stuffed the last control to finish route choice.

C • Splits 6

Sprint - Splits

Sunday Mar 3, 2013 #

9 AM

Cycling 1:24:00 [3] 35.0 km (2:24 / km) +477m 2:15 / km
ahr:119 max:155

Bobbin Head, via the Pacific. Another washout am, but got going later. 11:54 for the climb a new PB by 6 seconds. Got a tow from the second of two Stultz/GPS/gpm/Focus team riders for nearly 3km, but then I got blown away in the last km to the extent he was out of sight after 500m.

Saturday Mar 2, 2013 #

Core Stability 20:00 [1]

11 AM

Running 45:22 [3] 7.82 km (5:48 / km) +47m 5:38 / km
ahr:137 max:156 shoes: Inov8 XTalon 190

Lane Cove. Another forced run due to rain am. Very wet track, had to run across the flowing weir. L achilles mild ache for the first km.

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