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Training Log Archive: capt'n smythie

In the 7 days ending Oct 5, 2006:

activity # timemileskm+m
  Orienteering4 2:54:45 17.4(10:03) 28.0(6:14) 96058 /69c84%
  Running5 2:20:00 8.7 14.0
  Total6 5:14:45 26.1 42.0 96058 /69c84%
averages - sleep:6.5

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Thursday Oct 5, 2006 #

Running warm up/down 30:00 [1]
shoes: Nike Zoom

Good warm up before race.. everything feeling good. Cool down after race with the tassie boys.

Orienteering race (Aus Sprint Champs) 14:30 [5] *** 3.5 km (4:09 / km)
spiked:22/23c shoes: Nike Zoom

One of two important races of the week for me... was ready and focused. Hit the first one well and after eventually finding 2 on the map got into a good pace. Got confused at 5 with the leg 9 to 10 going through it on the map. Took a second to work out which one was the real 6. Lost time on 18... hitting a little too high up the gully. Lost 10 secs on 20, didn't hear the beep so went back and repunched. Not sure about route choice to 22 or 16. Really happy with time and placing. First ever prize money winnings too!

Wednesday Oct 4, 2006 #

Running tempo 20:00 [3] 5.0 km (4:00 / km)
shoes: Nike Zoom

Evening run with some 6 30 sec intervals to get the legs ready for sprint. Feeling good.

Tuesday Oct 3, 2006 #

Orienteering race (NOL (schools)) 44:18 [5] **** 8.5 km (5:13 / km) +290m 4:27 / km
spiked:13/17c shoes: VJ Falcons

Managed to start just in time for the downpour of rain. Really happy with run though. Bit scrappy in the control circle over the first few controls, and overshot 5 by a bit as well as stopping too early on 14. Lost the most on 16, not being careful enough going down the hill. Pretty good race though, couldn't have gone too much faster. Best placing in a NOL field (5th).

Monday Oct 2, 2006 #

Running 45:00 [3] 9.0 km (5:00 / km)
shoes: Nike Zoom

Recovery run but also a few intervals. Ran up the avon river from the backpackers and back around the parks. Still felt good after the weekend.

Sunday Oct 1, 2006 #

Orienteering race (WA Champs - Day 2) 1:16:33 [5] ***** 9.7 km (7:54 / km) +480m 6:20 / km
spiked:13/17c shoes: VJ Falcons

Felt pretty good before the race.. but got off to a shocker start. Spiked the boulder at the first control, but didn't see the control tucked under the rock... so tried to relocated of the boulders around.. but kept being sent back to the same boulder until I finally noticed the control.. was probably rushing a bit. However took the next leg well and settled into a good rhythm till 5 where I misread the control circle on the map and was searching in the group group of boulders.. was a bit silly... lost over 4 minutes from those two controls. Really good on tough leg across hill to 6 and happy with my route choice using the track to 9... saved a bit of energy. Drifted a bit on 10 and lost 20 or 30 seconds, but finished well. Felt good and fluent through most of it.

Running warm up/down 25:00 [1]
shoes: VJ Falcons

Warm up to start and jog after race.

Saturday Sep 30, 2006 #

Orienteering race (WA Champs - Day 1) 39:24 [4] **** 6.3 km (6:15 / km) +190m 5:26 / km
spiked:10/12c slept:9.0 shoes: VJ Falcons

Not the best start to the week. Felt ok at the warm up, and focused at the start. But for reason lacked a lot of confidence... and the time I lost was mainly due to that, not navigation errors. Lost over a minute on control 3, a long contour leg.. didn't see the watercourses I thought I should so started to worry, slowed down and tried to figure it out... when I should have just kept heading to the big spur which i was gonna hit eventually anyway. Then lost another minute or two on the long leg 5... mainly scrappy leaving 4 and finding a way up the hill. Had a good finish through the technical section, gained confidence there... but by 10 was feeling the effects of yesterday badly.

Running warm up/down 20:00 [1]

Warm up to start and jog afterwards

Friday Sep 29, 2006 #


Flew to WA. Flight was fine, but the rest of the day was a struggle. Troubles with cars, trouble with accommodation, no food all day and generally a lot of stress. Definitely not a good transition to the competition. Was ok by night tho.

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