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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tRicky

In the 7 days ending Apr 6, 2015:

activity # timemileskm+m
  Road bike6 4:56:57 81.94(16.6/h) 131.87(26.6/h)
  Orienteering (bush)3 3:57:42 22.36(10:38) 35.98(6:36) 81262 /73c84%
  Running1 45:30 5.94(7:40) 9.56(4:46)
  Core stability1 22:00
  Orienteering (urban)1 18:17 2.61(7:00) 4.2(4:21) 1025 /27c92%
  Total11 10:20:26 112.85 181.61 82287 /100c87%

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Monday Apr 6, 2015 #

11 AM

Orienteering (bush) race (Mulga Valley) 1:01:58 [4] *** 10.86 km (5:42 / km) +169m 5:18 / km
spiked:18/20c shoes: Salomon XA Pro 3D yellow/green

Easter Day 3 (straight line distance 9.3km)

Great area to finish off the weekend. Reverse chasing start had me off at 11:16 (last runner was 11:44 with plenty of the field in front of me). I was a bit wary with the change of scale from yesterday but got the first easily, catching PH (-2 mins) at the first. From there I kind of tailed him around the next three to the minute watercourses that branched off the main one. #5 was a slightly longer leg so I decided I'd get in front and try and drop him. I did get away but swung wide of the control so he beat me there anyway.

Tried again at #6 and caught the first of the Hongkians, then pretty much tailed him through to #8 before he had troubles getting out of the steep sided watercourse so I got away from him there. Finally had a super-duper long leg with route choice to #10 so put a bit of distance into them both, then picked what I thought was the better option around the flat area to the north to #11, getting ahead of another couple of Hongkians in the process.

I was feeling good here and kind of lost focus to #12, deciding I'd try the O-ing method of straight lining across the gullies and spurs. It didn't pay off as I lost track of where I was. Caught another Hongkian and figured he could lead me to it but unfortunately he was lost too. The splits will show that I lost ~3mins here before relocating, by which time all the Hongkians and PH got back in front. Upset with myself I picked a 'safe' route to #13 but got on the wrong spur, although realised very early and corrected but then ran to the wrong rock off the side although only cost ~15 seconds.

Back almost through the start triangle across to #14 I picked up the pace and also two of the Hongkians once more then across the open paddock to the quarry I could see another of the HKs plus PH in the distance and decided to run them down. Got closer around the final loop then the two of them overran the w/c junction for the last control so I overtook them to the finish. Made sure to hammer the finish in case they tried to run me down and good thing too because it meant I just pipped Lachlan by 4 seconds on the day (unfortunately I needed to beat him by 9:02 to take Easter honours but not to be). Didn't really think there was any chance of beating 1hr today but damn, if not for the error I would have snuck in!

This was once again a really enjoyable area, which I knew I should do well in across the four days (if not for the unfortunate result on Day 1) and I think my best Easter performance to date, finishing 13th overall. It makes me think that maybe I can improve but I'm sure I can self-destruct once back in WA terrain with its rubbish undergrowth.

Sunday Apr 5, 2015 #

10 AM

Orienteering (bush) race (Tundarri) 1:51:13 [4] *** 18.53 km (6:00 / km) +343m 5:30 / km
spiked:27/28c shoes: Salomon XA Pro 3D yellow/green

Easter Day 2 (straight line distance 16.1km)

Wow what a difference a day makes. I was pretty determined to get today right after yesterday's shocker and so it came as a bit of a surprise that it did. I was last starter in M21E so I didn't have to worry about anyone barreling past, just about me barreling past people!

The first eight control loop was pretty easy and didn't have anything even remotely route-choice like but it was pretty flat so you had to follow the bearing. In fact 3, 4, 5 & 6 were all in the same watercourse! I decided to straight line them though since the watercourse was pretty sandy and very wide and was full of orienteers trying to distract me with other controls.

Finally hit the hills at #9 where I decided to take the longer, flatter northern option, which probably didn't work out the best since the southern option had only slightly more climb, was shorter and had a much better attackpoint. This was the only control I stuffed up for the day when I stopped one watercourse early and checked another control with a water drop (as mine was) which I just KNEW wasn't mine but I did the check anyway.

From there I contoured the hills through to #13 then had a long leg to #14 that I executed well then used the catching feature track beyond #15 to have an easier run at it before getting back into the flat stuff again around the second half of the course. I'd caught a few people by this stage so was doing well and was really focused on getting it right through the vague nothing around the second half.

Got a bit worried at #18 when I missed the cliff into the watercourse but spotted the building just east of the control so was on line, somehow hit #19 dead on despite having very little to go on for the run there apart from a funny shaped clearing 2/3 of the way that I used well.

Didn't stop at the spectator control for a drink; was just happy I hit that one cleanly! More vague nothing for much of the last loop where the compass actually worked for a change but again picked off the one feature that usually was on the way to get me there. Passed my last Hongkian out of #23 and thought he might hang on but I dropped him through the steep stuff to #25. Panicked a bit to #26 when I was unsure of whereabouts on the track I was and needed to turn off but got it cleanly, then was unsure about the final control, which was listed as the watercourse head in the open area but the openly obvious control was sitting up above the surroundings so I didn't know if it was mine. I figured that surely they wouldn't do a Noel and put one right out in the open to trap everyone as a final control so belted for it and sure enough it was mine (looking at the map now, the contour line that I'd thought was a gully housing the watercourse head (which turns out to be foot of the watercourse) is actually a spur!)

Very happy with today's run. This is quite possibly my best ever O run and give me a solid 2/3 for the weekend. It was also another 13th place today after Friday's 13th and has put me from high 20s (possibly 29th after yesterday?) back to 15th overall, ahead of all the Hongkians. Hooray! It was also only 26 minutes behind today's fastest time, much better than yesterday's 28 minutes on a course less than half as long.

Saturday Apr 4, 2015 #

11 AM

Orienteering (bush) race (Wonna Creek) 1:04:31 [4] **** 6.6 km (9:47 / km) +300m 7:58 / km
spiked:17/25c shoes: Salomon XA Pro 3D yellow/green

Easter Day 1 (WRE)

Middle distance event on the rather complex gully systems at Wonna Creek. I had a fairly good run for the most part but this was once again spoiled by just a few controls, which cost me a truckload of time.

Hit the first cleanly then made a poor route choice decision to #2. Although I got to the control cleanly, I wasted time trying to go left around the big hill before realising right was easier and ended up going that way anyway.

Lost bucketloads of time on 3, 4 & 5 when I just couldn't make sense of the gullies, overshooting 3, mislocating myself on a track prior to 4 and just completely fluffing 5. When I eventually found 5, there was another elite there and he stopped to make a route choice decision, eventually taking the longer track option down the hill and around the bottom. I decided stuff that, since I'd just blown all my time and went straight line. Hit the control bang on and beat him, my first win for the day! Then proceeded to lead him to the next two. That's what I need more of - other competitors on my tail so that I can navigate better. Unfortunately I'm last starter in M21E tomorrow so not much chance of that.

Slight wobbles to 9 and 13 although led another Hongkian from 8-14 before I lost him and myself on the long leg to 15. Had to cross a few major gully systems and when I got to the one I wanted, I didn't have a clue where I was on it. Saw another Hongkian fanging it down the watercourse and incorrectly thought he was running from the control but turns out he must have done what I was about to do and went too high. Lost a lot of time before I went back the other way.

Had fun around the last 11 controls, hit them all relatively cleanly (other than 22, where I went a bit left into the wrong gully) but was getting very tired and the right calf had pulled up sore midway around so was hindering my progress. Didn't have many people left on the course behind me by that stage and got nowhere near my goal of 50 minutes, failing even to beat 1hr once more. Don't think I've managed it yet on day 1 of Easter.

[edit] Oops, no that's a complete lie. This is in fact the first Easter Day 1 in which I've failed to beat 55 minutes, let along an hour. For shame.

Friday Apr 3, 2015 #

12 PM

Orienteering (urban) race (Jamestown) 18:17 [5] *** 4.2 km (4:21 / km) +10m 4:18 / km
spiked:25/27c shoes: Salomon X-Scream blue/grey

Easter Prologue (WRE)

Sprint distance event around the streets of Jamestown, with the middle section through a tiny amount of bush, the railway yards and then finishing in the school, which took a bit of adjustment. Almost went over an impassable (1m!) cliff out of 2 but thought better of it and went back and around.

I passed a Hongkian at #12 (nearly caught him at #8 but he went through olive green and got away) and he stuck to me like glue from there, even taking the poor route choice to #24, which I had meant to read the description for earlier (it was on the south side of an impassable fence but for some reason I didn't read the description until I was halfway there aiming for the north side, so had to add distance to run around a building).

Happy to end up 13th. Think I should just stick to sprints in future.

Thursday Apr 2, 2015 #

7 AM

Road bike (commute) 59:16 [3] 29.3 km (29.7 kph)
shoes: Giant TCR

Calves were both pretty tight this morning so I figured since yesterday's easy ride did nothing to help them, that I might as well just put in a moderate effort. No more 1.5 days of taper!

Had a slight tailwind for the western sections so that was good. Got stuck behind a bus at a couple of roundabouts though on the fast stretches, which wasn't so good.

Had a crap sleep due to one of the smoke alarm batteries dying during the night and setting the dumb thing off. I imagine the legislation to require these in homes was pushed through by someone with kids just so everyone else could feel the pain of nighttime wake up calls. Of course they recommend changing the batteries when daylight savings ends, which is still three days away if you happen to live on the east coast, so it fell a bit short (not that I changed them last year). Funny that both the Easter and National O carnivals this year occur during changes to daylight savings - I'll need to get the time right this weekend!

(DFES recommends changing smoke alarm batteries on April 1 so it's my own fault really!!!)

Got to work and got dressed in casual gear, which my boss commented on. I then immediately turned around and commented on the casual clothes the management accountant was wearing (as were half the staff) and reminded my boss that I was only in for half a day today, to which he stated that perhaps I should arrive on time. I did arrive on time but the shower was in use so I wasn't at my desk on time. Also I didn't say which half of the day I was working you stupid dick!

I don't think I'm going to last here much longer.
1 PM

Road bike (commute) 7:23 [1] 2.82 km (22.9 kph)
shoes: Giant TCR

Ride to TT's for my half day. I waited until at least 1pm before leaving so it didn't look like I was stealing from the company because goodness knows there's already enough of that stuff going on in various forms. Chucked some heat through both calves today. The left one seems mildy better but not the right.

Wednesday Apr 1, 2015 #

6 AM

Road bike 1:22:07 intensity: (8:00 @1) + (21:07 @2) + (53:00 @4) 40.66 km (29.7 kph)
shoes: Giant TCR

KP loops with Mark and Ben, the first time there's been three of us for many weeks. I told them both I just wanted to take it easy this week with four days of running scheduled for this weekend but that lasted about as long as it took us to get from the DNA tower to Lovekin Dve.

We managed to drop Ben near the end of the second loop so eased up for him to hook back on. I let him go easy at the front on the third until down past Synergy Parkland at which point I jumped back on the front and we ultimately dropped him again and somehow in the process recorded our fastest lap time for the morning although all three of them were pretty close this week and 2-3 minutes faster than last week's terrible times.


Not our fastest times by a long shot but then I wasn't aiming for that and it was a good session regardless. Quads felt suitable worked afterwards.

The right calf was fine throughout but is a bit tight now. I'll give it the foam roller treatment tonight and let it settle tomorrow.
5 PM

Road bike (commute) 1:17:00 [1] 26.91 km (21.0 kph)
shoes: Giant TCR

Tash emailed earlier today and said we should go in the AKC Wednesday paddle race so I figured that was a good idea since I hadn't done the weekend paddle that I had planned post-Gosnells NavDash. We could just buy dinner there afterwards. It also meant I could do the Midland line smash instead of the usual crawl home. However she then called up later in the afternoon and said that plan was over so I guess that was her April Fool's joke on me. If I'd been a radio jock I probably would have been in tears but I just dealt with it.

I ended up going home via the Armadale line at an incredibly slow pace - partly because the wind was blowing the wrong way (which would have ruled out the Midland smash anyway) and partly because I'm now on my 1.5 day taper. I reckon I might have just done my slowest commute ever with that effort.

The pedestrian zone in front of the City West train station has just become ridiculous today. There were two pedestrians camped in the middle of the traffic island having a good old chat whilst cyclists going both ways were slowing down and stopping for them. They seemed to be oblivious to the whole situation. I probably should have kicked them on the way past but probably would have run into the cyclist in front, who'd practically stopped to try and figure out what they were doing.

Both calves pretty tight tonight. They seem to feel tighter when I go slower. Foam rollered them when I got home.

Tuesday Mar 31, 2015 #

7 AM

Road bike (commute) 1:03:00 [2] 29.34 km (27.9 kph)
shoes: Giant TCR

Unlike Tash, I rode in today. The right calf was a bit tight all the way in and is sore now if I poke it, even if I don't poke it actually.

There were dolphins under the Mt Henry Bridge as I went over it, which was nice to watch. Hooray for dolphins!

Swapping the cassette over seems to have solved the chain jump problem. Rode up Mount St in the 23 and went hard in the 19 to the top of KP Rd without issue so maybe it is resolved now.
12 PM

Core stability (core strength) 22:00 [2]
shoes: Fletch's Tevas

5 PM

Running 45:30 [3] 9.56 km (4:46 / km)
shoes: Salomon XT Wings asphalt/yello

KP loop, anticlockwise this week. I decided I needed to throw in a last ditch effort to be ready for this weekend but with the sore calf wasn't sure just how hard to push, if even at all. Felt okay throughout but I wisely decided to skip any stair climbing this week. Started off fastish, got slow through KP then picked it up again near the end. Felt a bit weary midway through so will have to make sure I eat before running on the weekend.

Road bike (commute) 8:11 [1] 2.84 km (20.8 kph)
shoes: Giant TCR

Easy to TT's. Gave a motorist directions to Rokeby Rd. I was kind.

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