Training Log Archive: PowAIn the 7 days ending Apr 9, 2017:
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Sunday Apr 9, 2017 #
11 AM
Orienteering race 38:47 [4] 4.95 km (7:50 / km) +49m 7:28 / km
ahr:159 max:177
NOY 1 at Belford NP. Lots of fast people doing medium course today and first bush run since X-mas. Ended up 9th about 8 minutes down. No big issues. Bit dodgy going to 1. Splits said lost time on 1 and 7. Suspect lost time on 7 was just due to walking a bit on the up hill section.
S-1 down past finish flag, tried to see 10, saw what thought was feature but not flag, up to track probably a little in light green, track to junction, contour to creek, little high past first creek to second, down and back to control.
1-2 up to track junction, along track to curve, through light green, straight, past start of erosion, veer little left to get to control.
2-3 pretty straight aimed to hit creek below tree, could see tree root mound once got close to creek.
3-4 generally followed edge of creek all way.
4-5 straight on compass, hit within a metre
5-6 straight on compass, little high but could see side creek as approached and corrected.
6-7 straight, walked a bit up the hill.
7-8 straight trying to stay on contour, reached cherry tree stand stopped to look and saw control 20-30m to right.
8-9 to creek, down creek to junction, aimed to hit creek going up, hit a bit early and followed up to control.
9-10 aimed for 90 degree bend in track, angled down to creek through light green, along creek to control.
10-F straight though was a bit to right initially.
S-1 down past finish flag, tried to see 10, saw what thought was feature but not flag, up to track probably a little in light green, track to junction, contour to creek, little high past first creek to second, down and back to control.
1-2 up to track junction, along track to curve, through light green, straight, past start of erosion, veer little left to get to control.
2-3 pretty straight aimed to hit creek below tree, could see tree root mound once got close to creek.
3-4 generally followed edge of creek all way.
4-5 straight on compass, hit within a metre
5-6 straight on compass, little high but could see side creek as approached and corrected.
6-7 straight, walked a bit up the hill.
7-8 straight trying to stay on contour, reached cherry tree stand stopped to look and saw control 20-30m to right.
8-9 to creek, down creek to junction, aimed to hit creek going up, hit a bit early and followed up to control.
9-10 aimed for 90 degree bend in track, angled down to creek through light green, along creek to control.
10-F straight though was a bit to right initially.
1 PM
Orienteering 32:08 [2] 3.36 km (9:34 / km) +33m 9:07 / km
ahr:127 max:154
Control collection. Luckily my navigation was better during actual course. Ran off aimlessly in the direction of first control I was collecting and then thought don't know where I am. Not far off but didn't improve concentration much on the rest either.
4 PM
MTB 41:44 [4] 10.94 km (3:49 / km) +219m 3:28 / km
ahr:153 max:168
Read that Glenrock was OK and rain predicted for the following days so went for a quick lap to try to remember what MTB was like.
Saturday Apr 8, 2017 #
8 AM
Cycling 1:28:32 [1] 30.18 km (2:56 / km) +65m 2:54 / km
ahr:97 max:134
Lazy ride in the sun. Along the harbour and beaches, stopping for a few chats along the way.
Friday Apr 7, 2017 #
6 AM
Cycling 1:13:15 [4] 35.45 km (2:04 / km) +294m 1:59 / km
ahr:143 max:166
Morning ride down Fernleigh and back. Still damp most of the way. Over took a group of 3 just through the tunnel and then they draughted me all the way to Belmont.
C • That 1
Wednesday Apr 5, 2017 #
6 AM
Cycling 1:21:09 [3] 35.45 km (2:17 / km) +294m 2:12 / km
ahr:120 max:152
Morning ride down the Fernleigh and back.
6 PM
Orienteering race 35:05 [4] 4.94 km (7:06 / km) +21m 6:57 / km
ahr:154 max:196
Newcastle night O champs at Thomas Halton park. Very wet under foot but no rain while running. Limited running of late and with bush o starting this weekend decided to run the long course. Knee seems to have survived ok, though calves a little sore.
Vague to 1 looking for change in vegetation which wasn't obvious on ground and control behind a tree. Not sure about route choice to 11. Having seen control on way to 11 which I assumed was 12 so ran back there, was 13 so lost a bit of time. Initially tried to go straight out of 16 for a few steps before go back out to clear ground. Poor direction heading 19-20 but probably only minor.
Vague to 1 looking for change in vegetation which wasn't obvious on ground and control behind a tree. Not sure about route choice to 11. Having seen control on way to 11 which I assumed was 12 so ran back there, was 13 so lost a bit of time. Initially tried to go straight out of 16 for a few steps before go back out to clear ground. Poor direction heading 19-20 but probably only minor.