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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tRicky

In the 7 days ending Apr 20, 2014:

activity # timemileskm+m
  Road bike4 3:20:22 59.0(17.7/h) 94.95(28.4/h)
  Orienteering (bush)3 3:09:36 16.68(11:22) 26.85(7:04) 61652 /65c80%
  Core stability1 24:00
  Total8 6:53:58 75.68 121.8 61652 /65c80%

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Sunday Apr 20, 2014 #

10 AM

Orienteering (bush) race (Easter day 2) 1:57:44 [3] ** 17.89 km (6:35 / km) +317m 6:03 / km
spiked:19/23c shoes: Salomon XT Wings asphalt/yello

Prosser's Reef; 1:10,000 14.7km 415m

Much less complex map today but there was more undergrowth than yesterday despite being effectively on the northern end of yesterday's map. I managed to not blow the first control although was following Henry out of the start until I decided he was going just off line to where I wanted to go so I hit mine just to the left but corrected before I got there when I saw others heading that way.

Bit left to #2 and slow into #3 after bouncing off the cliffs just above it. Missed #4 but u-turned and found it on the way back. The long leg to #6 was interesting. Rather than straight lining it through several steep looking gullies lined with cliffs, I went away from the control, followed the ridge line to a track and took that to as close to the control as I could get before going bush. That was about a 2.8km leg so a long slog across the map. As it turned out the CP didn't work - apparently not set up for the new SI tags - and four out of the following five didn't work either so lots of time wasting unfolding the map and punching.

The only real blowout I had today was 16-17 where I left the CP in the wrong direction and crossed a watercourse, thinking I crossed a different one and went from there but didn't realise until I was up the side of the wrong hill. Lost probably three minutes although luckily managed to relocate myself from an unknown point. Worse is that I was 5 seconds ahead of Blair at #16 and I beat him on every split from 18 onwards but he got me by two minutes overall so a costly error for me.

This is probably my best result at a long distance event with only marginal errors (for me) but fitness is still sadly lacking and I had to walk some of the hills and the two long track legs I couldn't run hard although I did smash Tash in the finish split, which recorded me a 4th in the M21E but probably not a sensible move with the Achilles only playing up on that leg. The left hamstring is also causing issues but no problems out there, just sore before and after.

Saturday Apr 19, 2014 #

10 AM

Orienteering (bush) race (Easter day 1) 47:31 [4] *** 5.1 km (9:19 / km) +230m 7:36 / km
spiked:18/22c shoes: Salomon XT Wings asphalt/yello

Carwell's Labyrinth; 1:10,000 5.1km 230m

No GPS today since its a WRE so it makes the average pace look a bit shite. Nice, open terrain today with complex rock detail along the edges of the rather steep gullies but that was pretty much where it all was. I managed to balls up the first CP again today but I don't know how since I went over a cliff and it should have been in front of me but ended up being to the right, where there weren't any cliffs mapped.

Spiked the second then stood on a cliff above the third wondering where it was when it was right below me. Silly git. Nice and clean through the next four then a bit off to the left on #8 but corrected, then clean through the next three. I was struggling a bit on the climbs out of the gullies since I currently have very little fitness going for me.

#12 I did everything right to get to it, looked for the cliff sticking out further than the others and went to the right of it, only to end up at the wrong cliff further right from where I though but I thought I was left so went more right before realising so had my biggest time loss there of around three minutes.

Had a few other elites pass me between 12 & 18, almost stacked it on a low wire fence on the downhill run to the river just before 15, don't know how I avoided smashing myself up - momentum I think. Clean through the relatively easy controls near the end although slower than I would have liked. Left hamstring was pretty sore by the end.

Happy with most of my run although cost myself about five minutes all up - #1 and #12 being the worst. At least I've scraped myself from near the bottom to further away from the bottom now so that's a positive.

Plus I beat Blair. Oh yeah.

Friday Apr 18, 2014 #

Event: Easter 2014
1 PM

Orienteering (bush) race (Easter prologue) 24:21 [3] ** 3.86 km (6:19 / km) +69m 5:48 / km
spiked:15/20c shoes: Salomon XT Wings asphalt/yello

The Common; 1:5000 2.8km 110m

Calf was still a little bit sore today after the needling on Tuesday so not sure what my running was going to be like. Needn't have worried since my nav was pretty dismal. Well to be fair it was pretty dismal on about three controls but they were big errors.

For starters I made an error on the way to the first and had no idea where I was. My 1 minute starter (Ian Lawford) got there before I did so I found it that way but then he went on to mispunch the course, the only one in our field so it was a good thing I didn't follow him.

It wasn't until late in the course, around the 7th control, that I noticed vegetation marked on the map (i.e. white and scattered trees), which is a common problem with me when I haven't been orienteering for a while so I made use of that instead of just contours and rock surfaces. I was okay from 1 through to 9 but then on the way to #10 we had to pass near the assembly area and I completely ballsed that up, ran across a track without noticing and overshot #10 by a long way. Got lost just passed it, eventually found #17 and found my way back from there.

The worst of my problems weren't over when #11 was back through the assembly area and I got to the edge of it (assembly wasn't marked on the map :-( ) and couldn't read the terrain so went back the way I came even though my control was on the other side of assembly and I'd made a point of looking at it beforehand - it was a spectator control. Ashamed from there on in but I had a good run to the finish.

I don't know what it is with me and spectator controls but I just completely blow them and those two pretty much destroyed my time today. Probably has something to do with having to run through unmapped people. Hopefully there won't be any for the rest of the week.

Thursday Apr 17, 2014 #


Sat down to dinner at the place to be on a Thursday night (Kandos pub) and watching the WIN news (central west edition) saw a piece at the end of the sports section about the Easter O carnival. Hooray for publicity! Apparently the two 'hotly contested' races at the carnival are the NSW sprint and long champs, which aren't on until next weekend. In addition, there's no state championship race for any of the elite categories in the NSW sprint champs since most will be in the NOL relay so there won't be much hot contesting going on for that one. Oh well, they showed some pretty pictures at least.

Wednesday Apr 16, 2014 #

7 AM

Road bike (commute) 1:02:30 [2] 30.22 km (29.0 kph)
shoes: Giant TCR

Right calf was pretty sore this morning, no doubt due to having needles stuck in it yesterday.

Today was the second morning in a row riding along Mill Point Rd in a bunch after leaving the lights that a motorist pulled out of the same side street right in front of us. It is also the second day in a row I encountered someone wearing the IOCC kit but since I don't know the names of anyone else in the group (by face, other than Dan & Dan and the other guy whose name escapes me right now), I couldn't say hello.
12 PM

Core stability (core strength) 24:00 [2]
shoes: Fletch's Tevas

I was reading an article about back pain and core strength this morning and figured it was way past time that I restarted my lunchtime routine, so I did.
6 PM

Road bike (commute) 7:07 [2] 2.85 km (24.0 kph)
shoes: Giant TCR

Tuesday Apr 15, 2014 #

7 AM

Road bike (commute) 1:01:45 [3] 30.29 km (29.4 kph)
shoes: Giant TCR

Achilles wasn't quite 100% today and I could feel it most of the way to work but nothing serious.

Back on the bike means back to avoiding knobs on the path and roads. I encountered Incompetent Cyclist and Ego Cyclist today. First guy was having troubles with his bike just north of Mt Henry bridge and conveniently swerved his bike across in front of mine as I was trying to overtake him.

Second guy showed up when I stopped behind another cyclist at the Mill Point Rd crossing and avoided getting in front of the car also waiting there but this other knob cyclist decided he needed to be in front of me, despite pulling up behind me so he went in front, then when the lights changed he missed clipping in and swerved across in front of me. Fortunately I was expecting more dick like behaviour from him after already being a knob once so I avoided running into him and took off.

Legs aren't used to riding at the moment and were struggling for much of this ride. Still vaguely contemplating taking the roadie over to Rylstone just to get in some cycling but it's too much trouble really.
4 PM

Road bike (commute) 1:09:00 [2] 31.59 km (27.5 kph)
shoes: Giant TCR

Got out of work a few minutes early so I could get to my 5:30 physio appointment in Belmont on time. Achilles was fine on the way there.

Had a different physio today who did the usual electro treatment, ultrasound, massage and just for laughs threw down some needles. Difference was this guy said "I'm expecting some big twinges with that tight calf muscle" and I didn't believe him since neither the Subi physio nor the massage people managed it but he did what he promised. Ouch.

Calf was sore for the rest of the trip and went wee wee wee wee, all the way home.

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