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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: macey

In the 7 days ending May 26, 2013:

activity # timemileskm+m
  Adventure race1 4:15:00
  Orienteering1 45:37 3.73(12:14) 6.0(7:36)
  Running1 31:32 4.45(7:05) 7.16(4:24)
  Total3 5:32:09 8.18 13.16

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Sunday May 26, 2013 #

11 AM

Orienteering race 45:37 [4] 6.0 km (7:36 / km)
shoes: Inov8 x talon 212 #3

NOY 4 - Pelton. ouch, the sequel. wasn't able to push very hard today.

Had been undecided on whether i was going to compete or not today as i was still very sore and even walking was a bit of a struggle. plus got out there very late from being in sydney the night before, and forgot my compass. was going to cruise around the short but got talked into the long and borrowed a compass from Geoff P. bit flustered at the start and as a result stuffed both 1 and 2, losing about 30 secs each. put on cruise control as planned and got some nice flow through the next couple, but slowed again out the back of the course as i got tired quickly. had a fairly strong finish though, surprisingly. Nav was reasonably good i thought today, but was just lacking that extra push i'd normally have, and that was reflected in the splits. eneded up being just over 2 mins down on steve

Saturday May 25, 2013 #

9 AM

Adventure race 4:15:00 [3]
shoes: Nike Free Run +3 (blue/red)

adventure race in royal national park. ouch. Partnered with Damien Enderby.

Started with a mini score course on an o map where we could get 5 of the the 6 controls. probably could have done this better as got caught in a queue to punch a control for about a minute. then a run up the hill out of Audley which was quite brutal. through to the bike drop in 3rd place.

Haven't ridden for a while and took a little bit to get used to it again. didn't do up my mapboard properly and my map came out, so had to backtrack 200m to get it. then had some trouble with the next few controls with the positioning not being entirely accurate, and the tapes easy to miss as they were tucked 10m off the track. still in 3rd at next transition but had lost lots of time.

small run loop next, and one of the controls here was in completely the wrong spot. spent at least 5 mins looking with another team who gave up and continued, risking the 30min penalty. we kept looking and the next 2 teams came through having punched it 50m down the track. monstered along and overtook again to be in 3rd, then 2nd as the team that didn't find the control were running back to get it again.

back on the bikes again and were just holding out the mixed team just behind us. my legs were beginning to not enjoy the riding and was happy to finish the bike legs after this, again only just in 2nd.

Started out on the next slightly longer bike leg having a gel, then picked up the pace although my legs were burning a bit. we went down a fair way, across a creek and then up the other side, which was where i began to cramp badly. couldn't run at all up the hill and then even up along the top could only manage a controlled jog, and was still cramping. We'd managed to open a fair gap to behind though which was good.

next leg was a rowing leg, where we got a really old row boat and had to row upstream to a creek. this was actually took a while, Damien did the rowing while i tried to rest up and stretch my legs, whilst guide the boat along. saw a glimpse of the team in front here, about 5 mins in front but had clearly plenty of experience with the rowing and were increasing the gap.

short run leg to start finish then given the bonus legs, which included an extra kayak cp and a whole extra run loop after that. got into the kayaks and had a fairly long paddle downstream picking up cp's on the way, then a long paddle back upstream. got overtaken by the team behind here that had had a strong row and paddle leg. not the best at paddling so my arms hurt a little and still my legs were cramping, including an extremely painful one where my whole muscle tensed like i've never seen before and wouldn't relax for almost 5 mins.

got back to start finish and could barely lift the kayak cos my arms were tired, and then could barely walk as my legs were cramping and like jelly. grabbed a gatorade out of my bag and that made all the difference in the world for the last run. was able to maintain a decent jog the entire way including a 100m climb, and was only right at the very end that i began to cramp again. finished in 3rd overall, just behind the team in 2nd, but turns out the team in front had missed a cp along the way and got a 30min penalty, so elevated to 2nd overall, but about 20 mins behind the winners in the end. very tired and legs extremely sore afterwards, the effects of not much training i guess, was surprised that i felt as badly as i did.

Thursday May 23, 2013 #

Running 31:32 [3] 7.16 km (4:24 / km)
shoes: Nike Lunarglide+ 3 (blue)

major structural project finally finished after one of the heaviest uni weeks to date. finally got out for a run in the rain before work, need to work off the bad food i've been having

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