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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tRicky

In the 7 days ending Jan 1, 2017:

activity # timemileskm+m
  Orienteering (bush)4 3:48:32 21.46(10:39) 34.54(6:37) 35359 /75c78%
  Orienteering (MTB)3 3:32:50 36.19(10.2/h) 58.24(16.4/h) 98077 /82c93%
  Core stability1 30:00
  Orienteering (urban)1 16:40 2.25(7:25) 3.62(4:37) 1423 /24c95%
  Total9 8:08:02 59.9 96.4 1346159 /181c87%

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Sunday Jan 1, 2017 #


The year in review.

Road cycling kilometres way down - ~7200km this year versus ~10,800km last year although this year was quality over quantity. Commute hours would be way down in 2016. Surprisingly only spent 11.5hrs on the windtrainer. Made up for all that by doing 2.5 times as many kilometres in MTB training, given all the extra time I had.

Paddling, orienteering and MTBO all down (spent many more hours mapping Murray Valley in the previous year) and AR up due to the China race. Most other stuff fairly even.
5 PM

Core stability (core strength) 30:00 [2]
shoes: Fletch's Tevas

Kind of a rest day today after all the activity over the past week and flights this morning (Tash and I flew back via different capital cities - she got movies from Melbourne; once again I did not from Brisbane making the flight seem that much longer) so just plonked in a session during the cricket. Plus got news about my aunty on top of my granddad's death yesterday meaning I'll be seeing both side of the family over the next week for funerals - great start to the year!

Saturday Dec 31, 2016 #

8 AM

Orienteering (bush) race (Tank Paddock) 1:07:05 intensity: (2:22 @1) + (8:18 @2) + (39:19 @3) + (10:29 @4) + (6:37 @5) *** 9.09 km (7:23 / km) +110m 6:57 / km
ahr:170 max:224 spiked:12/19c shoes: Salomon Fellraiser black/blue

Christmas day 5

Saved my worst effort until the last day. We had a scale change to 1:7500 but I knew that before going out. It didn't help me. Very hesitant on the way over to #1 and I got near it without finding it immediately because it was hidden behind some vegetation. Very slow around the rest of the course. The legs were just weary and the rough open (which made up the NW and NE corners of the map) were hard to run through on long, spongy grass.

The ruin at #4 I didn't think was my CP because it was effectively just a couple of bricks and I thought from a distance the CP was next to a tree but I went over and checked anyway. Went straight line through the dark green in the creek to #5 even though they'd warned us in the info about the lantana and that was pretty crap so I didn't do it again.

Lost 5+ minutes on #12, which cost me any chance of going under the hour. Lost motivation after that and plodded around but at least the nav was better after that.

Finished higher up than the previous day (further behind the winner) although that was due to the number of people not running the last day.

Got home to the news that my last surviving grandparent (my mum's dad) had died about the time I was fluffing my way through to #1.

Friday Dec 30, 2016 #

8 AM

Orienteering (bush) race (Southams Road West) 56:45 intensity: (6 @1) + (29 @2) + (28:38 @3) + (9:32 @4) + (18:00 @5) *** 8.43 km (6:44 / km) +107m 6:20 / km
ahr:185 max:224 spiked:15/20c shoes: Salomon Fellraiser black/blue

Christmas day 4

Still just managing to keep under an hour per event but I should have gone much better today. The bush was really nice and runnable although my legs were pretty tired so 'running' is subjective. Had to walk the steepest hill in the south from 12-13 and was looking at having a good time out there up until the final three controls, where I blew a combined 5 minutes or so on and dropped from about 14th or 15th to 20th, meaning I've been getting relatively worse each day (9th, 11th, 14th and 20th). Shame I couldn't hold it together for the final part of the course.
5 PM

Orienteering (MTB) race (Glenrock NP) 1:14:30 intensity: (41 @1) + (9:18 @2) + (29:36 @3) + (32:54 @4) + (2:01 @5) ** 19.74 km (15.9 kph) +559m
ahr:158 max:180 spiked:33/33c shoes: Giant XTC Advanced SL 29er

Christmas MTBO 3

Final score event of the carnival, this time a pure score event with no frills. Andrew hinted at the start that it might be possible to get them all so that laid down the challenge and I used the two minutes to plan my whole route. What I didn't plan for was the fact there were two yellows on the map (they looked quite similar) and unlike Wednesday's map, one was rideable and one was not so I did my course around to CP 224 (16 of 33 controls) only to find I couldn't get back up the hill to pick up the three CPs around the quarry. It also meant my plan to ride the yellow back up to CP 217 and back down the one way track wasn't going to work so I had to drop seven controls for now and figure it out later.

Went on to complete the SW loop and found I had enough time to get the four in the middle (trying to decide whether to ride over the cliff held me up for a bit) then did the loop around the quarry but rode the wrong way up the one way track for 100m to get 217, oh well. If PowA can ride the wrong way on the one way route in yesterday's event, then I can do it in his event! Got back with <30 seconds to spare but once again Steve beat me, this time by around a minute so he got a bonus time point.

Good fun but Aus MTBO needs some standardisation in yellow rideability to avoid these problems (also in printing).

Finished the three event series in second place, seven points behind Steve.

Thursday Dec 29, 2016 #

8 AM

Orienteering (bush) race (The Poppethead) 59:23 [4] *** 9.03 km (6:35 / km) +37m 6:27 / km
spiked:18/20c shoes: Salomon Fellraiser black/blue

Christmas day 3

First CP was just past a fence but I read it as a track so when I came across the fence, I checked the map, realised the CP was there and looked to my right to spot the CP 2m away from me (behind a tree from the approach direction).

Started off behind Steve and passed him near 3, then we ran together until 6 where he got away but I got ahead on the track leg to 9. Just managed to keep my goal of running all the bush events under an hour intact with just four minutes remaining from #17 - that provided incentive to gun the finish. Hot day, the green wasn't pleasant so I ran (ha) tracks where possible although the legs were shot from the start. The next couple of days are slightly shorter so hopefully the legs hold together.

Forgot to put on the HRM even though it was sitting with my gear where we were sitting near the start.
5 PM

Orienteering (MTB) race (Barnsley) 1:04:27 intensity: (2:05 @1) + (10:36 @2) + (43:56 @3) + (7:35 @4) + (15 @5) *** 16.19 km (15.1 kph) +180m
ahr:150 max:182 spiked:24/27c shoes: Giant XTC Advanced SL 29er

Christmas MTBO 2

There was a marked route on the map and if you followed it, you'd collect ten 2 point controls, none of which were marked on the map. There were also 1 and 3 point controls marked so you had to decide when and if to go off and get them. I knew in advance I'd have time to get them all so spent my two minutes planning when to go off. I had also thought the marked route was marked in the terrain but it wasn't so I went off course quite early but corrected a few times. As a result I wasn't overly fast and in the end, I cleared the course with ten minutes to spare but Steve got eight minutes on me on his home ground!!!

Great concept, made you think and enjoyable terrain. It was about 90% single track so not my strength and I only knocked PowA off by a minute too. I could have cut some of the marked route off (we were told the 2 pointers were 500-800m apart) but just rode it all for fun. Almost missed the final 3 pointer in the far SE of the map but spotted it as I was doing a final sweep of controls towards the end so went and collected it on the way.

Only found out afterwards that they allocate bonus points for sweeping the course and getting back early, so Steve is now eight points ahead in the results.

Wednesday Dec 28, 2016 #

8 AM

Orienteering (bush) race (Mining Mystery) 45:19 intensity: (31 @1) + (31 @2) + (5:01 @3) + (19:45 @4) + (19:31 @5) *** 7.99 km (5:40 / km) +99m 5:20 / km
ahr:172 max:223 spiked:14/16c shoes: Salomon Fellraiser black/blue

Christmas day 2

Pretty good run today, the bush was pleasant enough with the odd patch of green (which was mapped quite well) although I tried to take tracks where possible. Made a major error on #11 when I misread both the feature and the description as a fence when it was in fact a cliff (I stopped reading before the spot height) and messed it up anyway by being on the wrong, parallel track at the time. The eventual winner ran past me just as I got back to it then he took a straight line option on the longish leg to #12 whereas I took several tracks to get there and I arrived just behind him. He ran away from me after that and got me by nine minutes overall. We legs were tired. I'm not used to this running on multiple days gig and have now run four of the last five days, which was a bit silly.

Also not used to 0.3m embankments or termite mounds as control features. I was surprised at the 0.3m embankment as our #3 as I hadn't read the height and wondered just where this embankment was when I found the control.
4 PM

Orienteering (MTB) race (Mining Mystery) 1:13:53 intensity: (10 @1) + (4:47 @2) + (30:16 @3) + (38:33 @4) + (7 @5) *** 22.31 km (18.1 kph) +241m
ahr:160 max:176 spiked:20/22c shoes: Giant XTC Advanced SL 29er

Christmas MTBO 1

75 minute course with a line course followed by score course. Basically collect up to ten controls (2 pointers) on the line course and then go out and get one and three point controls. I collected all ten on the line course in 36 minutes so left myself a little under 40 minutes to see what I could do on the score course. Did a clockwise loop around collecting as many three point controls as I could, missing two of ten in the end and collecting four additional one point controls. Probably could have collected another one pointer early on if I was sure you could cross the railway but it was marked pale yellow so I didn't except the only way to get my final control was to go across pale yellow although I'd just taken a big deviation right before it to cross the railway on a track rather than at the yellow so a silly thing to do really.

Riding speed wasn't tremendous but then I was mostly out there for fun and saving the legs for another three days but did end up winning over Steve-O by two points (48 of a possible 60).

Tuesday Dec 27, 2016 #

5 PM

Orienteering (urban) race (Islington TAFE) 16:40 intensity: (7 @1) + (15 @2) + (36 @3) + (3:28 @4) + (12:14 @5) *** 3.62 km (4:37 / km) +14m 4:31 / km
ahr:177 max:197 spiked:23/24c shoes: Salomon X-Scream blue/grey

Christmas day 1

Sitting around watching the cricket I only checked the time at 4:30 (starts were 4-6pm) but the event was nearby and starting later allowed us to avoid the heat. I had a reasonable run but one of those ones where I decided afterwards that I could have run harder. Got most of the controls cleanly but buggered up the second last one in the Christmas tree maze when I ran two sides of a triangle, costing myself a spot in the process (behind Stephen Melhuish). Finished 9th of 27 starters, which will probably be my best run for the week. Not surprisingly, the splits where I placed the highest were all the long running ones.

Monday Dec 26, 2016 #


Looking forward to a week of 40 degree days at the 5 Days!

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