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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Dangerman

In the 7 days ending Apr 18, 2010:

activity # timemileskm+m
  Orienteering2 1:55:36 6.18(18:42) 9.95(11:37)
  Roadie1 1:38:08 31.48(19.2/h) 50.66(31.0/h) 264
  MTB1 51:20 6.73(7.9/h) 10.83(12.7/h)
  Total4 4:25:04 44.39(5:58) 71.44(3:43) 264
  [1-5]4 4:24:09

» now

Sunday Apr 18, 2010 #

Orienteering (H3) 1:46:22 intensity: (5 @0) + (2:35 @1) + (17:19 @2) + (34:53 @3) + (38:39 @4) + (12:51 @5) 8.73 km (12:11 / km)
ahr:150 max:184 shoes: Salomon XA Pro 3D

Despite what the time said, this was my best orienteering performance and also the one I had most fun on :-)

1=spot on. Used boulder cluster to south as attackpoint then exposed rock.
2=almost spot on. Used clearing as catching feature and veered left so that I knew I should go right once on the trail. Bingo.
3=not so good. Picked the trail as exit feature and clearing as attackpoint. Got to a clearing but roads didn't look right. Had done a 180! Once at the clearing, used closest part of watercourse to trail as attackpoint and was 2m too far North :-)
4,5 can't remember
6 kept the watercourse junction to my left and aimed for the loop in the trail. Hit it spot on. Then used the clearing and two boulders to zero in for the kill. Hill was hard on me though.
7= tough. Tried to contour round by got confused and didn't know which rocky surface I was on. Relocated, found the pentagon and the lonely rock.
8=Met Andre and got distracted but found the control without too much arsing about.
9=pressure error. Wanted to keep with Andre, lost contact with map, relocated and then found control, and Will again. Only problem was I found 8. Reset myself and nav'ed almost straight to 9 this time.
10=hard. Too far north and too tired. Found control without getting lost.
11=easy, run down the spur following the (hard to see) rocks.
12 too far north again. Couldn't pick an attackpoint here, it was all bare. Should have used the watercourse.
13 Rocky ground to my right, went too far right, relocated and made it to the clearing and easy from there. Very tired now, mostly walking
14 almost got lost. Relocated 3 times and finally got it right when I admitted to myself that I wasn't actually nearby the control.
15 used the 3 rocks in a row to point to at the control, easy.

When's the next one?
9 AM

Orienteering warm up/down 9:14 intensity: (46 @0) + (1:55 @1) + (2:36 @2) + (2:52 @3) + (1:05 @4) 1.22 km (7:34 / km)
ahr:125 max:164 shoes: Salomon XA Pro 3D

Warm up and lesson with the Toominator.
For those that missed out and also for my benefit, I learnt the following today.

1. Pick attack point
2. Identify catching features
2.1 Identify collecting features
3. Run
3.1 keep contact with the map
3.2 if 3.1=fail or even if 3.1 is even close to fail, subroutine 3.3a
3.3a stop, no really, stop, look at land and relocate, only move to get a better view.
4. At attackpoint, slow down.
4.1 pick another mini attackpoint before control if required
5. when you see the flag, slow down again
5.1 look at map and pick exit point while still approaching flag.
6. punch
6.1 move away to pre-determined exit point
6.2 goto 1
2 PM

MTB 51:20 intensity: (8 @1) + (1:32 @2) + (13:08 @3) + (20:50 @4) + (15:42 @5) 10.83 km (12.7 kph)
ahr:160 max:188 shoes: Rocky Mountain Instinct

While out on the trail with Andre, Wally and the occasional glance at Rach.
Bike felt good today with the rebuilt shock and working derailleur (thanks Matt!).
I feel the best I have for the last week, no make that the last 3 weeks. Yay! Was badly dehydrated though and got a nasty calf cramp on lap 1 that I thought would end my day. Wow, strong muscle.
Stretched and used all of Wally's water, thanks buddy :-) That seemed to help as did pedalling with the heel down. Took it a bit easier on the hills and managed another lap.
I'll count this as an interval session.

Saturday Apr 17, 2010 #

6 AM

Roadie (Group Ride) 1:38:08 intensity: (4 @0) + (1:02 @1) + (9:07 @2) + (33:57 @3) + (39:02 @4) + (14:56 @5) 50.66 km (31.0 kph) +264m
ahr:153 max:196 shoes: Giant TCR C1

Yay! Forced myself out of bed after playing the snooze gamble and losing.

Joined group C again today as my buddy from last week wasn't there and, well, the A's scare me.

No longevity in the legs though but I guess that is what stress does to you. Had some good power but really couldn't hold it for very long. Hopefully this week will see my return to the intervals and commutes which will wake my legs up.

Pemberton XC Rd2 only 1 week away!

Thursday Apr 15, 2010 #


Well, I've figured it out. I'm too busy at work. Took a meeting with my Mentor (not the Boat T&t) to make sense of the situation. Now to give some work back (not sure if I have the Kahunas for that) and to refrain from saying 'yes' for a while.

Wednesday Apr 14, 2010 #


Still struggling.

Late night Sunday, up late Tuesday and late night last night resulted in no ride this morning despite the clear skies. I have been doing a lot of things lately and they must be sapping my energy.

Hmmm, if only there was a machine that could stop 'life stuff' from happening during the weeks I plan to do intervals on.

Tuesday Apr 13, 2010 #


Another positive experience with
After purchasing a saddle bag over a year ago, I discovered that the chain breaker tool was missing a part. It had fallen out when the zip on the bag broke. I sent the email asking whether I could order the missing part. The response was that no, I couldn't, but a new tool was on it's way. How good is that?

Note 2:
Woke up late again but it was justified. This cold and the lack of sleep have gotten to me lately. I looking at my HR's over the weekend. Other than the NavDash, I thought I took it easy. However the HR's say otherwise. Must still be recovering.

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