Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MCrone

In the 30 days ending Sep 30, 2011:

activity	#	time	miles		km		+m				load
Running	16	10:33:50	46.42		74.7						1929.3
Orienteering	5	4:09:31	23.04	(10:50)	37.08	(6:44)	975	37 /	59c	62%	748.5
Trail Running	1	1:00:00	7.77	(7:43)	12.5	(4:48)					180.0
Total	22	15:43:21	77.22		124.28		975	37 /	59c	62%	2857.8

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Friday Sep 30, 2011 #

Running race (USSA CC) 13:53 [5] 4.2 km (3:18 / km)
shoes: Inov8 Flite 195

Position: 37/72

Rather sad to beat your 3000m time running CC with obstacles and hills, but I suppose that that is just how it goes.

Turns out that I haven't lost as much speed as I thought. Road 4km relay tomorrow.

C • 3000 4

Thursday Sep 29, 2011 #

Note

USSA cross country in Potch

Staying at the HPC here, accommodation is awesome! Going to take the races relatively chilled... This is technically after the end of my season but hopefully it will go well, considering that I peaked for around a month ago.

Wednesday Sep 28, 2011 #

Running 33:27 [3]
shoes: Nike Pegasus 28

Sunday Sep 25, 2011 #

Orienteering (SAOC Relay) 20:30 [3] 3.6 km (5:42 / km) +95m 5:02 / km
spiked:9/13c shoes: Inov8 oroc 280

2: This was where the contours confused me slightly and I was forced to think it through. Stopped a bit to think.
6: Stopped too early and was forced to keep myself going as I tried to read the rocks. Slowed down on 7 and 8 in order to try and spike them.
8: Stopped too early again and slowed down until I saw the road and knew that it was close, was too far to the left.
11: Went hard back into the forest in the hope of hitting the control straight on. Saw the clearing and Alex saw me punch.
12: Went hard to stay ahead and decided to go low to the control, ended up too low and had to climb 10 metres.

Good race in the end. Managed to pass two teams and give Wits the Bronze.
Good result all in all :).

Result: 3

Saturday Sep 24, 2011 #

Orienteering (SAOC Long) 1:04:04 [3] 8.2 km (7:49 / km) +280m 6:40 / km
spiked:16/26c shoes: Inov8 oroc 280

Good start to #1 and 2. Tried to get into the map and used the rocky features as handrails.
4: losing at least 2 minutes. Was confused by the contours as they seemed to be far more prominent in the area. Had this same problem on the relay.
6: Saw Garry and lost my head a bit. Went too far north and then went from rock group to rock group. Horrible orienteering. (1:30)
8: Went too far into the green on the west. Relocated off rock groups just next to the green. (1:00)
11: Went too low and was forced to climb (10 seconds)
13: Tried to use the water point to guide me in. It should have worked and everything felt right. Lost a bit of time searching. (20 seconds)
14: Pulled Garry too far south and relocated off the green. (20 seconds)
15: With Garry in front we tried to go as straight as possible. Pulled too far to the west and I then relocated off the slight rocky embankment leading Garry into the control. (25 seconds)
20: Ended up going quite straight and used control 24 to aim off to 20.
24: Ended up too far to the west and found another control. Went further and found 24.

Lost around 6 minutes.

Result: 3

Course 1 - Splits

Friday Sep 23, 2011 #

Event: 2011 South African Orienteering Champs (WRE)

Orienteering (SAOC Middle) 34:35 [3] *** 4.68 km (7:23 / km) +200m 6:05 / km
spiked:12/20c shoes: Inov8 oroc 280

Good start to #1.
Ended up too far right to number 2 and eventually was pulled by people punching the control. (15 seconds)
Went below the one rocky bit to #3 and then realising my mistake went up high again to approach from above. (10-15 seconds)
Messed up number 7 a little. Should have read better within the circle. (20 seconds)
To #10 I was pulled too far right toward number 4 and so lost time as I corrected. (30 seconds)
Number 12 I was confused by someone else that went up too early. Ran extremely slowly looking carefully for the control... (30 seconds)
Number 16 lost a few seconds looking for the tip of the clearing. Was a bit confused by mapping here. (5 seconds)

So lost at least 2 minutes on this course...

Result: 3

Course 1 - Splits

Thursday Sep 22, 2011 #

Running 25:02 [3]

Wednesday Sep 21, 2011 #

Running 40:13 [3]
shoes: Nike Pegasus 28

Tuesday Sep 20, 2011 #

Running warm up/down 20:00 [3]
shoes: Nike Pegasus 28

Running (Fartlek) 21:00 [3]
shoes: Nike Pegasus 28

3 x 5 minutes on and 2 minutes off..

The CC guys had a good weekend at SA champs. A win in the 12km and 4km as well as a third place in the 12km. Another guy also won city to city. Training in the presence of talent!

Sunday Sep 18, 2011 #

Trail Running 1:00:00 [3] 12.5 km (4:48 / km)
shoes: Inov8 Roclite 285

Thursday Sep 15, 2011 #

Running warm up/down 15:00 [3]
shoes: Nike Pegasus 28

Running (Fartlek) 20:00 [3]
shoes: Nike Pegasus 28

10 x 1 minute on, 1 minute off

Running 40:00 [3] 7.5 km (5:20 / km)
shoes: Nike Pegasus 28

Wednesday Sep 14, 2011 #

Running 41:18 [3]
shoes: Nike Pegasus 28

Tuesday Sep 13, 2011 #

Running warm up/down 20:00 [3]
shoes: Nike Pegasus 28

Running (Fartlek) 24:00 [3]
shoes: Nike Pegasus 28

4 x 5 minutes up, 1 minute down (to prepare the guys for SA champs this weekend)

I honestly died and wasn't able to keep up very well. Need to get back up to the level of fitness that I was at. This probably means no real break before base training for the Big 5 O Week. Need to get as many world ranking points as possible.

Running 30:00 [3] 6.0 km (5:00 / km)
shoes: Nike Pegasus 28