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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Craig

In the 7 days ending May 1:

activity # timemileskm+mload
  Orienteering3 2:52:04 13.64(12:37) 21.95(7:50) 48753.9
  Cycling2 33:59 5.86(10.3/h) 9.43(16.6/h) 3003.6
  Running1 9:13 0.9(10:13) 1.45(6:21) 282.3
  Total5 3:35:16 20.4(10:33) 32.83(6:33) 81459.8
  [1-5]5 3:35:02

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Sunday May 1 #

9 AM

Running warm up/down 9:13 intensity: (1:29 @1) + (3:32 @2) + (4:12 @3) 1.45 km (6:21 / km) +28m 5:48 / km
ahr:124 max:136 shoes: Salomon Speedcross Black

Decided to do a bit of a warm up to try to get things moving freely enough to not be a distraction from the start. Only intended to do about 1km but it was a bit further to the start than I was expecting. Feeling a lot better than I did at Garvey Park yesterday.

Orienteering race 1:05:22 intensity: (19 @1) + (15 @2) + (2:30 @3) + (1:01:23 @4) + (55 @5) 9.99 km (6:33 / km) +287m 5:43 / km
ahr:152 max:163 shoes: Salomon Speedcross Black

H1 at Mt Observation.
3 laps of the same area with a map flip and a map exchange.
Started ok and caught Caitlin at 1 but lost about 45 seconds on 2. I saw the rocks near it and thought it should be near there but couldn't see any sign of a gully there so ran around the denser trees where the control was to get down to the gully before coming back up. Looks as though I was a bit off line so that would have contributed to the error. A bit cautious on the next one but then got going ok again. Passed Mason around 6 or 7 and saw Tim on the way to 8 but he was a lap ahead. Had a drink at 8 and flipped the map before heading to 9. Had a bit of trouble holding the right line on the way to 9 without the line from 8-9 so maybe should have flipped the map at 9 instead. Erred the right way (left) anyway so didn't really lose time.
Saw Riley leaving 10 as I headed up to it but I was assuming (incorrectly) that he was a lap ahead for some reason so didn't take much notice and didn't see him again. Saw Tim there as well, who actually was a lap ahead. Conscious of holding back a little bit on the way to 11 to save something for the last loop and did the next section pretty smoothly. Followed Sten into 16 just before the map exchange as he headed there for a second time to finish so was aware he was still moving pretty well.
Still feeling reasonably good at the map exchange with just a little soreness under the right heel. Rolled my ankle a little on the way down the hill out of 18 and things started to deteriorate a bit from there. Lost contact with the map a little on the way to 20 so was a bit hesitant coming into it. Got the next few cleanly but everything was starting to hurt and then I stayed a bit too low around to 24 and almost stopped short on 25. Overshot 26 slightly but I don't think there really was a clear creek bend in that area so that was about as good as I could hope for. Legs didn't want to do the climb up to the track again to the last control so I thought I'd try the alternative route staying a bit left and just climbing gradually. It doesn't seem to have paid off but I think I would have lost time on the track route too and I could have done better by climbing a little more through the middle part of the leg rather than staying left in the clearings and climbing late. Legs had nothing left for the finish split.

Saturday Apr 30 #

2 PM

Orienteering 24:45 intensity: (20:17 @1) + (3:58 @2) + (30 @3) 1.62 km (15:15 / km) +15m 14:36 / km
ahr:97 max:130 shoes: Salomon Speedcross Black

Putting out a few controls for compass training at Garvey Park. Very sore.

Orienteering 39:16 [1] 3.22 km (12:11 / km) +65m 11:04 / km
ahr:98 max:114 shoes: Salomon Speedcross Black

Following Quinn around the compass exercise and the course.

Friday Apr 29 #

8 AM

Cycling 17:37 intensity: (15:22 @1) + (2:15 @2) 4.64 km (15.8 kph) +156m
ahr:104 max:122

Ride in to the office for an interview, which I didn't really contribute anything to.
5 PM

Cycling 16:22 intensity: (14 @0) + (15:41 @1) + (27 @2) 4.79 km (17.6 kph) +144m
ahr:100 max:122

Ride home.

Thursday Apr 28 #

5 PM

Orienteering 42:41 intensity: (6:31 @1) + (4:01 @2) + (20:26 @3) + (11:43 @4) 7.11 km (6:00 / km) +120m 5:32 / km
ahr:134 max:154 shoes: Solar Glide Black and Orange

Sprint training at Curtin with Riley, Hadrien, Matt, Liam and Amy. Didn't push it too hard. Struggling a bit to read the map in the dark, even with the headlamp. Feet a lot better than last weekend but still getting pretty sore by the end.

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