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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: brycec

In the 7 days ending Jun 1, 2015:

activity # timemileskm+m
  Orienteering2 3:11:46 10.71(17:55) 17.23(11:08) 800
  Road Bike1 1:13:09 15.67(12.9/h) 25.22(20.7/h) 278
  Running2 46:19 5.0(9:16) 8.05(5:45) 143
  Total5 5:11:14 31.38(9:55) 50.5(6:10) 1221

» now

Monday Jun 1, 2015 #

10 AM

Orienteering race (Lovers Lane) 1:43:55 [5] 9.4 km (11:03 / km) +448m 8:56 / km
ahr:150 max:176 shoes: Salomon XA Pro 3d

Shins sore before I even started - not a good sign... mainly left one, the right ankle was pretty stuffed too.

used road down to tjunction to get to #1 and as I got to the t junction and came off the road slipped and did a full barrel roll infront of people. re gathered my hat and kept running - they asked if I was ok and I said yes I meet the ground often... (yes there was blood just not much).

Got 1 cleanly.
#2 a bit of hesitation until I punched through the scrub and then it was easy.
#3 was never going straight at this one - had debated back to road then south and around - a fair bit of climb toward the end of that leg or - climb early back past the start and go around the top. distance was similar so I climbed early. One of the juniors saw me sliding under a fence as I got nearer a control and he laughed as he jogged along watching me - well until he caught his foot on an old fence and face planted - I checked he was ok we both laughed and moved on. My attackpoint was perfect and hit this dead on.
#4 across the face from 3 and then down to road - road to past the dam and then bee line to 4 - worked perfectly.
#5 back up the hill to 5 and around its western edge. shin and ankle really a bit of a drama now but pushed on.
#6 used the road around to 6 until the gully near the watercourse - the yellow was a bit dubious I think its grown in there since it was mapped got it clean
#7 easy and flush
#8 again flush
#9 used t junction then the fence corner then was silly. went through the white south of the flag rather than the easy yellow - result would have been the same it was just slower..

but this was the first just certainly not the last brain fart of the day. I think I had a song stuck in my head now and just wasn't concentrating on the map - more my lower limbs!

#10 Wanted to hook around the green use the yellow and follow the fence. that yellow wasnt there?!? I tripped on the fence to 10 but by then I have no idea why but I had decided to follow the water course and its fence... no watercourse running along fence near 10. followed it along and crossed the water course like I should have before realising hey I am way off none of these features match. quick stopped and realised I was right on the line in-between 10 and 11. DOH. straight at 10 from there and nailed it.

#11 should have been easy for some reason I drifted majorly right and realised when I almost hit the road bend. Saw to my left the patch of green and again quickly rectified that problem... idiot... focus.

#12 focus and nailed

#13 on back on it now ill just use this path and it will take me all the way around to 13. following it along oh hey here is the gully and looks at the point, mm circle centre looks left of the embankment/cutting/digging how about I shoot up here and I will pop up on top of it... searching
wtf where is this control, go much higher than needed, eventually loop east to the track and the thing is sitting much further east than expected - had I just stayed on track would have spotted it easily and the leg would have been 5 minutes shorter
#14 - 3 options, long road to the north, up the river and then a step climb at end, right of river continuous climb. Decided on up the water course. A bit of indecision until I got to the dam as it was a bit thick through there and had stayed on the north/west of the water course up until there. Maybe not the best choice. I then decided to stay on the northern side (bad choice). it got step and it was hard going. had to work hard through some green which I wouldn't have had on the south side did not want to loose height so I climbed early or stayed level rather than going down for what may have been a slightly easier route for a short while. Once near the top I shot across the water course and headed for the fence. was in perfect positioning when hitting the fence - crossed the second water course and could see the control right in front of me where i expected it. YAY.

Meandered to the finish.

Emma came with today so once I got back we went for a picnic at Lake Leschnaultia on the way home which was a nice way to break up the drive.

Feeling very very tender now!

Sunday May 31, 2015 #

2 PM

Orienteering race (Lovers Ridge) 1:27:51 [5] 7.83 km (11:13 / km) +352m 9:10 / km
ahr:160 max:176 shoes: Salomon XA Pro 3d

Had a really good run.

#1 was a control on my rogaine
#2 flush
#3 - damn it too short and dicked around there for a while, saw ricky fly through before realising I was short.
#4 flush
#5 short again... silly.
#6 good
- by now my left shin was really hurting and some of the field running was causing right ankle rolls badly :)
#7 and #8 flush
#9 I swear it was mis placed, lost a little time hunting.
#10 right on top of it
#11 did go short like earlier and was clean
#12 perfect
#13 perfect
#14, strayed a bit to the right a few times but constantly correcting - hit it reasonably cleanly.
#15 dog of a leg but clean
#16 fine once I crossed the river out of 15.
#17 perfect
#18 perfect
#19 along main river then up the spur before the watercourse with the control on it
#20 around the top of the watercourses and then down to the point. almost stacked it getting down to it.
#21 started heading for finish! idiot corrected just before start - thankfully not much of a difference - clean

Was a good run very clean - shins very sore, ankle too. Saw ricky at the finish while waiting to punch thought by some fluke I had over taken him - he informed me he had done h4 as well :(

Saturday May 30, 2015 #

(rest day)

Enforcing a rest day because not feeling 100% rather head it off early - so dropping a MTB and swim - but not going away for weekend as was once planned so picking up the two footo sessions :)

Friday May 29, 2015 #

(rest day)

Scheduled rest day

Feeling on the border of going down sick :( hope it doesn't go that way!

Thursday May 28, 2015 #

5 PM

Running (4km Loop) 23:15 [4] 4.04 km (5:45 / km) +77m 5:15 / km
ahr:155 max:172 shoes: Salomon XA Pro 3d

Skins where sore before I started particularly the left - so i decided to take it easier.

I felt like I was just plodding along wasn't concentrating on much just thinking about work etc. when I did think about my running I could tell me legs where composed and just general sloppiness.

Fire alarm at greylands made me think, bit late for a fire drill... the fire engine that whooshed along shortly after that thought confirmed that... but I saw no flames nor any smoke... I sense the criminally insane attempting a 'flee in the confusion and chaos of a fire alarm' old trick...

Anyway it wasnt until I was nearly home when I glanced at my watch and saw dear god I am almost on my last best pace. I increase my effort for the last maybe 400m?! to see if I could meet or beat it - but the kick was a bit late and not commited enough and slide in 10s short. However I see that as a possitive as I felt I was having a chilled easy run up until that point so confident I can go faster in a few weeks once I get my shins back to a nice place.

Wednesday May 27, 2015 #

6 AM

Road Bike (Kings Park Loops) 1:13:09 [3] 25.22 km (20.7 kph) +278m
ahr:138 max:163 shoes: Giro Privateer

Ave Cadence - 63

bit nippy out there today - quite a few people out in the park cars and bikes.

4 ricky encounters - 0 acknowledgments, will forgive the 1st time as he was recounting his run around the lake last night and the 4th one as they where well infront of me... but geez rude the other two times!

Garmin continues to improve its accuracy but still well wrong.

Feeling reasonable post ride.

Tuesday May 26, 2015 #

6 PM

Running (4km Loop) 23:04 [4] 4.01 km (5:45 / km) +66m 5:19 / km
ahr:158 max:169 shoes: Salomon XA Pro 3d

Felt strong, composed, powerful and focused.

Felt light to start but clunky for last few km.

But felt quicker and was by 16s / km felt like I had another 5-10s/km in me and didnt put a kick on because I had been cruising nicely.

Garmin clearly playing funny buggers.

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