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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tynomite

In the 7 days ending Mar 29, 2016:

activity # timemileskm+m
  Orienteering4 3:30:54 15.71(13:26) 25.28(8:21) 84063 /71c88%
  Cycling2 44:15 10.81(14.7/h) 17.39(23.6/h) 61
  Total6 4:15:09 26.51(9:37) 42.67(5:59) 90163 /71c88%

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Tuesday Mar 29, 2016 #

8 AM

Cycling 20:44 intensity: (4:14 @1) + (11:48 @2) + (4:21 @3) + (21 @4) 8.73 km (25.3 kph) +4m
ahr:115 max:154

Tiring
Uploaded with IpBike
4 PM

Cycling 23:31 intensity: (4:15 @1) + (18:04 @2) + (1:12 @3) 8.66 km (22.1 kph) +57m
ahr:117 max:143

Even more tiring
Uploaded with IpBike

Monday Mar 28, 2016 #

9 AM

Orienteering race (Long) 1:02:09 intensity: (45 @1) + (31:25 @2) + (29:36 @3) + (23 @4) **** 7.03 km (8:50 / km) +175m 7:52 / km
ahr:139 max:165 spiked:11/13c

9:01 AM. Captains Flat, NSW. Temperature: 15.5 °C
Burned 463 calories.
2016 Easter Carnival - Day 3 - Foxlow Flats Course: M21aSLEDGE 6.2 km 165 m

This was my favourite course of the weekend. I feel it was well thought through with regards to navigation challenges and didn't bias runners or navigators at all. Oh, and i beat Lachlan, but he broke himself. Went out jsut smooth and wanting to nail the navigation. Did a pretty good job through the course to 9 then i lost a little confidence with the unexpected amount of time it was taking to get to the feature. I thought 10 was going to be tougher than it was, and probably over compensated with the slow down to navigate it relatively well. Looks like I left 10 in the wrong direction but the vegetation was pushing me all over the place until i could reach the faster white forest. I think i took the right route to 12 by opting to stay low and avoid the track option, but i would like to compare splits with others better on this leg.
All up a fun albeit exhausting carnival. Travel is tough with a toddler... I ended up sleeping on the floor prior to this race, which i think actually resulted in better sleep than in the bed for various reasons. And when i say on the floor, i don't mean on a camp mat, i mean on the floor.
Flying home sucked as Virgin had some issues with our aircraft which resulted in a 2+ hour delay. It was fun playing with Paddy at the airport and successfully exhausting him right in time for the flight home. Paddy even got to play catch with an AFP officer after he threw his ball at him!

Sunday Mar 27, 2016 #

10 AM

Orienteering race (Long) 1:04:29 intensity: (32 @1) + (8:42 @2) + (53:54 @3) + (1:21 @4) *** 7.08 km (9:06 / km) +209m 7:56 / km
ahr:147 max:165 spiked:12/16c

10:06 AM. Captains Flat, NSW. Temperature: 18.0 °C
Burned 454 calories.
2016 Easter Carnival - Day 2 - The Murdering Shed Course: M21aSLEDGE 6.3 km 170 m

With a 1 second head start to Slatts, i had a bit of an early advantage here. I let Slatts lead me ahea and then i managed to squeeze him out to get the control first. That was my only goal for the course. I was pretty smooth with navigation, but my pace really meant i had plenty of time to make decisions and read the terrain. I had a wobble to 6 where i left the creek SW of the control on a bearing too far to the east and hit the ridge earlier than planned. Confused myself a little around 8 with not having great map contact at the edge of the circle, but got lucky by spotting people leaving the control. I also thought the control was going to be at the base of the cliff, where it was actually at the top. Should've read the control descriptions. Wiz made it clear i chose the wrong route 11 to 12 where he was moving generally slower in the terrain than me, he passed me by taking the track option which i though was too sinusoidal. Dropped AK on this leg as he decided to navigate independantly, that was a silly idea. I rolled my ankle on th track to 13 which hurt and slowed me down a bunch through the final controls.

Saturday Mar 26, 2016 #

8 AM

Orienteering race (Long) 1:00:56 intensity: (15 @1) + (13:45 @2) + (45:32 @3) + (1:24 @4) *** 7.22 km (8:26 / km) +266m 7:08 / km
ahr:146 max:175 spiked:17/19c

8:45 AM. Canberra, ACT. Temperature: 15.9 °C
Burned 497 calories.
2016 Easter Carnival - Day 1 - Isaacs Ridge Course: M21aSLEDGE 6.4 km 195 m

I'm never a fan of Mass Starts, but the Sledge Mass start is always hilarious. So many start so strong, and so many don't make the distance - Conrad, i'm looking at you. I really thought i was going to be able to go faster than i did, i don't think the rogaine and the limited sprint races really were what i needed to compete over this distance, terrain and relief. I made only one error, on the long leg to 13 where i probably came back into the forest off the track too soon and fart-arsed on the hill side with little easily navigable features. AK passed me on the downhill leg (to 18) and I kept Slatts at bay right up to the line, so that was nice.

Friday Mar 25, 2016 #

Event: #NIN3DAYS
 
1 PM

Orienteering race (Sprint Urban) 23:20 intensity: (21 @1) + (33 @2) + (6:26 @3) + (16:00 @4) **** 3.95 km (5:54 / km) +190m 4:46 / km
ahr:159 max:171 spiked:23/23c

1:51 PM. Canberra, ACT. Temperature: 23.3 °C
Burned 327 calories.
2016 Easter Carnival - Prologue - University of Canberra Course: Course 1 3.8 km

After watching the Elites do their thing, I got a turn at this course. It was a huge benefit to have watched the elites as the loop through the assembly area trapped so many of the elites. I had only a couple of wobbles, and poor route choices. Start to 1 and 1 to 2 were the significant ones. Probably lost less than 30 secs over the whole course. I ended up top third for all entrants on the course which is pleasing.

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