Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AK

In the 7 days ending Apr 5, 2015:

activity

time

miles

Orienteering Stuff

4:20:00

Orienteering

1:47:05

6.96

(15:23)

11.2

(9:34)

375

27 /

29c

93%

Walk

1:30:00

8.11

(11:06)

13.05

(6:54)

Cycling

1:05:00

Jog

42:27

5.16

(8:14)

8.3

(5:07)

Run

37:45

5.16

(7:19)

8.3

(4:33)

Conditioning

20:00

Total

10:22:17

25.38

40.85

375

27 /

29c

93%

2:20

0:00

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Sunday Apr 5, 2015 #

Orienteering Stuff (Control Collecting) 1:00:00 [3]
shoes: Mudclaw

Today I left the water in the creek - while I'm not a wasteful person there was no way it was coming for the walk back with me today. I learnt my lesson the day before.

10 AM

Orienteering race (Tundarri) 1:08:35 [5] *** 6.1 km (11:15 / km) +195m 9:42 / km
spiked:12/13c shoes: Mudclaw

Had an awesome start and was 1st at the 5th control, battled the hills to be 3rd at the 8th control, then had a leg to 9 that saw me claim the Mr Grumpy pants for worse error. Covered 8.3kms so lots of extra distance all attributed to #9. Rest of the run was ok apart from a small wobble to 12. Love running in this terrain!

Day 2 Course 8 - Splits

Saturday Apr 4, 2015 #

Orienteering Stuff (Control collecting) 1:00:00 [3]
shoes: Mudclaw

Did one loop, then on the second loop decided I couldn't abandon the water as 38 out the 40L were left. Not my wisest decision to lug it back.

10 AM

Orienteering race (Wonna Creek) 38:30 [5] *** 5.1 km (7:33 / km) +180m 6:25 / km
spiked:15/16c shoes: Mudclaw

Sledge. Mass start. Blue boxer/undies. Enough said.
Fun race. Half the field went left/straight, the others went right. I went right with Juffy and Tyson although left may have been marginally quicker. Pack split quickly with Stuart Lawrie and Juffy and I out from 1st control. Juffy made an erro on 8, and I missed a massive opportunity to open a lead by getting sucked into the wrong creek when i was on the right line. Then made poor choice on long leg to 9. We all met up again by 10 and zigzagged the last few controls before I eased back to have a crack at the finish shute - which saw me shift from the blue to the green boxers. BOOM.
Covered 5.8kms so pretty efficient. Could have cut distance out of 8 and 9.

Day 1 Course 8 - Splits

Friday Apr 3, 2015 #

Event: 2015 Australian Three Days

Orienteering Stuff (Jamestown) 2:20:00 [3]
shoes: New Balance

Putting out controls / picking up controls / and lots of other stuff around the prologue.
Event went well IMHO, although plenty of discussion around whether a clearly marked olive green section was OOB. I suspect that if the area was policed than most of the field would have disqualified. Not an ideal outcome.
Winning times were spot on top side of specs although average time for rest of field probably a little longer, but as there was minimal climb it was probably a non-issue.
Glad its over - sprints are very stressful given the microscopic over analysis of every detail of the map/course.

Thursday Apr 2, 2015 #

Conditioning (usual) 10:00 [3]

6 AM

Cycling (commute) 20:00 [3]

Wednesday Apr 1, 2015 #

6 AM

Cycling (commute) 25:00 [3]
shoes: New Balance

5 PM

Cycling (commute) 20:00 [3]

Tuesday Mar 31, 2015 #

Conditioning (usual) 10:00 [3]

6 AM

Walk (commute) 45:00 [3] 5.0 km (9:00 / km)
shoes: New Balance

6 PM

Jog (commute) 42:27 [3] 8.3 km (5:07 / km)
shoes: New Balance

Took the edge off after yesterdays run although didn't sweat any less. Can feel hammy is a bit tight and don't want to do any damage ahead of 3 days of going for the green boxers over easter!

Monday Mar 30, 2015 #

6 AM

Walk (Commute) 45:00 [3] 5.0 mi (9:00 / mi)
shoes: New Balance

6 PM

Run (Commute) 37:45 [4] 8.3 km (4:33 / km)
shoes: New Balance

Didn't feel particularly energetic or enthusiastic but Don commented that we had gone hard. When I dropped him at Osmond and Parade we'd been going at 4.45 pace. Decided that despite heavy legs I'd push the second half and was pretty happy although wrecked by the time I'd done the second half

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