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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: brycec

In the 7 days ending May 24, 2015:

activity # timemileskm+m
  Road Bike2 2:37:22 31.27(11.9/h) 50.32(19.2/h) 567
  Orienteering1 2:21:38 6.42(22:04) 10.33(13:43) 498
  Mountain Biking 1 1:42:32 12.02(7.0/h) 19.35(11.3/h) 559
  Running2 48:56 5.01(9:46) 8.07(6:04) 74
  Swimming1 47:45 1.3(1.6/h) 2.1(2.6/h)
  Total7 8:18:13 56.03(8:54) 90.17(5:32) 1698

» now

Sunday May 24, 2015 #

9 AM

Orienteering race (Jumbuck Hill) 2:21:38 [4] 10.33 km (13:43 / km) +498m 11:03 / km
ahr:146 max:177 shoes: Salomon XA Pro 3d

Right - Jumbuck is a seriously nice area. I have only been here once before and I rode out there that time and was knackered for the footo so was nice doing it without that... HOWEVER I was sporting a massive hangover from the dinner party last night and was feeling very green... not cool in an area with so much hill!

1 went to fence and followed the track, tried out jogging but really wasnt great. got 1 easy.

#2 went back to track and followed it around overshot my attackpoint and therefore overshot #2 - relocated off the watercourse and found it within a reasonable time but was a slow leg.

#3 - already sweating buckets, forgot my hat again and was feeling pretty crap now - just decided straight line everything from now - and boy that was a good idea, slow and steady and very straight hit 3 flush, 4 I grazed to the right and knew I had turned my head and saw it and went straight over, 5,6,7 all flush

Met a flock of Goats and kids on the way to 8 - hit 8 flush too, nice of them to leave tape out :)

9 went high early and along to get road in the saddle, which I did perfectly knew the attack point I wanted not sure if I hit it right but came down and found the point pretty much where I expected without too much searching.

Spotted polly going for 9 as I exited it and went to 10. As I left 10 in came Polly hot on my heals, I made a silly mistake going to 11 and got pulled off my bearing through stupidity and by the time I corrected was meeting a few people on the flag including Polly. We both turned for 12 set our bearings took 2 steps forward and saw the control and flew down the hill towards it. Polly got up the far side quicker but was a bit right and helping a lost boy. I motioned them over to the flag then we discovered it wasnt the control he was looking for. We showed him where he was on the map. He completely disregarded our comments and headed off in the wrong direction with confidence.

Polly and I made it back to 13 at same time even though two different routes. but I left for 14 first and Muppeted it up - went towards the area between 14 and 15 and when I realised I had to guess my way back. to the right area. I managed but was way too high - slowly worked back down the hill but Polly beat me to that point and established a lead up to 15. I didnt think I would see her again now and continued on my merry way. 15 was flush, went left of 16 and corrected when I saw the watercourse. Then went for 17.

Interpreted map detail really well and hit it bang on too. Straight line to 18 and again super crisp nav. Left 18 I found Polly half way to 19 coming back to 18. she must have had a bad overshoot and I trotted on to 19. Flush and then for finish was a bit downhill from the marker but fixed that up when I saw the flag. Dont know what happened to Polly as I resulted, had some water got my keys, read the progress to date got back to car, got my gaiters and shoes off, sorted myself to go etc etc and left with her making the finish yet. Must have had a rough last few legs.

I felt destroyed after - hangover and sun had really knocked me about. I had sweated an unbelievable amount - was glad at the level of water stops out there today as I may have otherwise been in trouble.

Kudos to the setters, they could have been pricks in that area but they made it a really lovely course for what is an exceptionally nice area. cant wait to run that area when I am actually fit - could be good fun!
3 PM

Swimming (Laps) 47:45 [3] 2.1 km (2.6 kph)

Catch up training session from missing the Saturday session whilst helping Paul.

I counted out 2k but watch said 1900 so I figured I had miss counted and did another 2 laps - watch then said 1950...

So I am confident I did 2.1 at a minimum if not 2.2

Pace is slow and steady but I just felt comfortable. hangover was still looming.

Also managed to get in for free as I couldnt sign up my membership as that area had shut for the day - nice of them to let me in :)

Saturday May 23, 2015 #

10 AM

Mountain Biking (Langford Park) 1:42:32 [3] 19.35 km (11.3 kph) +559m
ahr:138 max:161 shoes: Giro Privateer

Jordan and I went for a bit of a spin out at Jarrahdale - first time I have been out there in daylight - some nice trails with decent grip - felt like a few trails needed some work to make them nicer though.

My legs where struggling - a bit tired and heavy from the week prior. oh well.
2 PM


Stopped in to Pauls on the way home - just in time for a roast lunch - wowsers... they then rightly put me to work rewiring the fencing which was good fun - delayed my swim to the Sunday and stayed until the wire was run.

then realised had a dinner party at 7pm and a fair bit of ground to cover.

was slightly uncomfortable in the mtb shorts be the end but surprisingly the shoes where good.

Friday May 22, 2015 #

(rest day)

Thursday May 21, 2015 #

7 PM

Running (4km Loop) 24:14 [4] 4.03 km (6:01 / km) +29m 5:48 / km
ahr:159 max:173 shoes: Salomon XA Pro 3d

Glad tomorrows off - and no running till Sunday - shins feeling it a bit.

Had a bit more in the tank than I gave tonight but was happy with the run for the most part - didnt get head in game early enough and was allowing my thoughts to wander a lot rather than focusing...
that said the siren going off at greylands hospital made me feel like I was in HL2/L4D and needed a tranq gun.

Felt like I had another 5s/km in the tank and the finish 1km kick made that really evident - need to carry that for the full 4km. Less of a struggle getting out door tonight, mindset starting to change, only 1 week in thats good usually takes a bit longer.

Wednesday May 20, 2015 #

6 AM

Road Bike (Kings Park Loops) 1:16:31 [3] 25.15 km (19.7 kph) +296m
ahr:138 max:160 shoes: Giro Privateer

Average Cadence 56 - need to increase this and stop grinding. Also judging on HR can work a bit harder!

Garmin is at least consistent in its inaccuracy it measured distance a little better today but was about the same distance short on the bike clock... maybe the bike clock is wrong??! :P haha (sure its the garmin, strava confirms the bike clocks distance.

Bit of a cold start this morning was nicer after the aberdare downhill dash warmup. - didn't realise how cold ti was until I got home and got into the shower - might bust out some warmer stuff.

Also passed Ricky 4 times but the rude bastard never acknowledged me :P (probably because he was powering downhill at a rate of knots while I was poodling uphill.

Anyway felt like a reasonable session and better across the board, cadence/speed/HR

Tuesday May 19, 2015 #

6 PM

Running (4km Loop) 24:42 [4] 4.04 km (6:07 / km) +45m 5:47 / km
ahr:156 max:166 shoes: Salomon XA Pro 3d

So was a bloody cold start-

Feel like i was moving my legs faster but short stride - sad. lets add the last two sessions together!

Anyway after about a km just settled into a cruise, felt as fast as last time but stride length was shorter - was debating if would be quicker or not. Didn't feel like I was working as hard.

Also need a stretch calves/shins feeling it a bit as is lower back.

Was cold until the 3km mark and for no reason lifted nicely and ran better.

So slightly slower than the other night - doesn't surprise me. interesting to note lunch size/type vs performance too (soup just doesn't cut it)

Monday May 18, 2015 #

6 AM


Moving ride to evening as I've had my dosage of rain riding yesterday
6 PM

Road Bike (Kings Park Loops) 1:20:51 [3] 25.17 km (18.7 kph) +271m
ahr:130 max:152 shoes: Giro Privateer

Putting my feet into the wet shoes wasnt pleasant - mountain bike looked liek in needed a good wash after yesterday too..

anyway was a good ride felt faster than the other day - but apparently not. I did have to stop to change battery packs though - also I swear I did a very similar course but this one was 1km shorter - not exactly sure how... think my garmin is being a bit dodgy! its starting sync is tacking a lot longer to get right and is wildly off for a good few minutes after getting sync. but also I don't get how its an extra 1km shorter than the other day when i took a longer entry course but dropper the outside loops once. should maybe if anything be a few hundred meter difference...

Otherwise felt good.
9 PM


** Strava showing up garmin - recalcing a much more logical distance... concerning about watch being so far out though.

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