Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craig

In the 7 days ending Mar 13, 2016:

activity	#	time	miles		km		+m	load
Orienteering	6	2:12:03	15.1	(8:45)	24.3	(5:26)	197	68.3
Running	2	26:43	2.83	(9:27)	4.55	(5:52)	5	5.3
Total	6	2:38:46	17.92	(8:52)	28.84	(5:30)	202	73.6

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Sunday Mar 13, 2016 #

7 AM

Orienteering race 15:57 [4] 3.29 km (4:51 / km) +29m 4:38 / km
shoes: Saucony Triumph

NOL Sprint at Deakin Uni Waurn Ponds.
Pretty simple course and I didn't do too much wrong. Like many, I was a bit overly cautious through the early part worrying that I might be missing seeing OOB garden beds. Left heel was sore enough today that I didn't bother with a warm up and it was restricting my running speed a bit throughout. Punched the last control with Milla Key so had to push the finish sprint a bit to avoid the humiliation suffered by Blair in the previous race.

2 PM

Orienteering race 17:09 [3] 3.28 km (5:14 / km) +32m 4:59 / km
shoes: Saucony Triumph

NOL Sprint at Kardinia International College.
Combination of a small detailed map and an even more sore heel meant I never really pushed very hard in this one. Pretty much just limped around without any significant mistakes or speed. Reasonably happy with the result considering.

Saturday Mar 12, 2016 #

Event: #Eurovision Melbourne Sprint Weekend

8 AM

Running warm up/down 11:52 [2] 2.08 km (5:42 / km) +2m 5:40 / km
shoes: Saucony Triumph

Orienteering race 16:05 [5] 3.46 km (4:38 / km) +19m 4:31 / km
shoes: Nike Free 3.0 Flyknit Blue

NOL Sprint at RMIT Bundoora.
Got caught out by the fence at 13, as most people did. Lost time on 12 going back through the gate I'd been through previously and having to cross back through the fence twice to get around the OOB. Otherwise reasonably happy with the run. Struggling to pick up the detail on the map fast enough but that is to be expected given the limited training. Left heel a little sore but not enough to slow me down at all.

Running warm up/down 6:48 [2] 1.03 km (6:35 / km) +2m 6:31 / km
shoes: Saucony Triumph

1 PM

Running warm up/down 8:03 [2] 1.43 km (5:37 / km) +1m 5:36 / km
shoes: Saucony Triumph

Left heel very sore and wasn't improving so just tried to get used to it.

Orienteering race 18:17 [5] 3.7 km (4:56 / km) +9m 4:53 / km
shoes: Saucony Triumph

NOL and WRE Sprint at Melbourne Uni.
Got caught out at 8 this time. Never even considered the possibility that you might have to approach from the South there, just out of practice at looking for these traps I guess. Rest of the course was ok but again had trouble reading the detail and was overly hesitant on a number of easy legs.
Heel was sore throughout but not enough to be a major distraction and I was slowed more by my map reading inability than the pain.

1 - Splits

Wednesday Mar 9, 2016 #

4 PM

Orienteering tempo 36:25 6.82 km (5:21 / km) +23m 5:15 / km
shoes: Saucony Triumph

Last ditch attempt to prepare for the weekend by doing a sprint course around UWA while Amy was at her art class at Tresillian. Thought I might as well give it a try since I don't have much hope of surviving 4 races on the weekend if I can't cope with one tempo effort today. Didn't feel too bad really. Tried to back off a bit any time there was a longer stretch of straight running but still ended up feeling close to a race effort by the end. Didn't do anything disastrous but I need to get better at making sure I'm clear about what to expect around the next corner. Lost touch a few times when I tried to look ahead too much.

Monday Mar 7, 2016 #

10 AM

Orienteering 28:10 [3] 3.74 km (7:32 / km) +85m 6:46 / km
shoes: Inov-8 X-Talon 212 b

Decided this morning that I was going to go out and race hard around all 3 courses today to see how it felt. Ended up walking up the hill to the start, standing around for a while, jogging down to the cars and back to grab a couple more maps, standing around another hour, walk/jogging back to the cars and then collecting a few tapes. Collecting tapes was still faster than my Saturday evening run despite including untying tapes and a bit of time searching for tapes not quite in the right spot (not far off but hard to see).
I guess it makes more sense to try racing hard next weekend anyway.

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