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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Dolf

In the 7 days ending Mar 5, 2011:

activity # timemileskm+m
  Ride3 2:51:38 48.81(17.1/h) 78.56(27.5/h) 187
  MTB1 1:35:00 20.26(4:41) 32.6(2:55) 230
  Swim1 27:00 0.56(48:17) 0.9(30:00)
  Orienteering1 24:27 2.67(9:09) 4.3(5:41)
  Total5 5:18:05 72.3(4:24) 116.36(2:44) 417

» now

Saturday Mar 5, 2011 #

Orienteering race (Nav Dash) 24:27 [5] 4.3 km (5:41 / km)
ahr:164 max:177 shoes: Brooks Adrenaline GTS

Not really sure before the race how I would do. No nav for about 6 months and hardly any running for 4½ months is probably not ideal.
Started behind Andre and managed to catch him by #3 which probably caused me to be running a bit harder than I should have been as I stayed within a few seconds of him through to #15. I was worried how the nav would go but up until that stage I was going well with no indecisions or poor route choices. I started to feel very fatigued around 12-13 and Andre started to pull away slowly. At #16 after punching the control I felt very light headed and had a little throw up into the garden. The throw cost me about 5 seconds but when I looked back at the map I looked at #15 thinking I had to get to #16 while standing next to #16. Probably still a bit light headed I got very confused trying to figure out why nothing was where it was supposed to be. I really could have done with reading the control descriptions at this stage but didn't think of it (I have to work on that as I hardly ever read the descriptions and could probably save a few seconds on every control if I did). Eventually I realised my mistake and made my way to #17 then finished the course probably a bit slower than I could have due to being a bit disappointed with my silly mistake but at least I picked up the pace for the last leg.
Other than the 1 major mistake I was very happy with my effort today. Really need to work on the running fitness but that was expected, at least for the majority of the race I navigated without any problems.
Looking at the splits I was in 8th place after punching #16, 19th after #17.
Good to be out there again, now I just have to work on the running fitness and hopefully put in a decent effort by the end of the series.
I enjoyed the course set by tRicky and the map was a work of art, worthy of going up on my wall Juffy. Appreciate the effort put in by all who help to organise these events.

Good times.

Thursday Mar 3, 2011 #

Ride (Commute) 52:41 [3] 24.06 km (27.4 kph)
ahr:151 max:168 shoes: Giant Anthem X3

Edgewater train station to city.
Nice morning to be riding.
0 annoying riders or pedestrians today, good times.

Tuesday Mar 1, 2011 #

Ride (commute) 1:06:21 [3] 30.5 km (27.6 kph) +187m
ahr:149 max:136 shoes: Giant Anthem X3

Hot again and I ran out of water around Joondalup.
I started to feel a bit crook so I stopped at Currambine station today.
Felt pretty bad when I got home but ok by later in the evening, I' thinking it may have been a dodgy lunch.

Monday Feb 28, 2011 #

Ride (Commute) 52:36 [3] 24.0 km (27.4 kph)
ahr:148 max:162 shoes: Giant Anthem X3

Ride in to work from Edgewater train station. Had one roadie pass me then when he realized I was on his wheel a few minutes later gave me a fowl look and upped the pace. I stayed with him from just after Karrinyup rd to after Stirling gardens where he turned off giving me another nasty look, I replied with a giant smile.
No wind for most of the ride, last bit into a slight easterly.
Warm and muggy morning.

Sunday Feb 27, 2011 #

MTB 1:35:00 [3] 32.6 km (2:55 / km) +230m 2:49 / km
ahr:129 max:173 shoes: Giant Anthem X3

Ride from Joondalup Arena with Jacko. We headed around lake Joondalup checking out any paths to find new tracks. Nothing technical but at least we have more options now on the MTB's with some nice tracks found.
A couple of hills near the finish, finding a nice little loop for some future MTB hill reps, the downhill was fun but bumpy just going straight down the hill with no trail to follow.
Good times.

Swim 27:00 [3] 0.9 km (30:00 / km)

Nice swim after the ride.
All freestyle with a few hundred of pull buoy and fins to mix things up.
time approx.

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