Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 12 days ending Jan 14, 2013:

activity	#	time	miles		km		+m
orienteering	7	5:23:00	21.65		34.84		690	21 /	26c	80%
running	7	1:46:40	12.74	(8:22)	20.5	(5:12)
Total	8	7:09:40	34.39		55.34		690	21 /	26c	80%

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Monday Jan 14, 2013 #

running 48:40 [3] 10.5 km (4:38 / km)
shoes: saucony guide 5

Reasonably relaxed lunchtime run around the beach and back.

Saturday Jan 12, 2013 #

running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: VJ Integrator

orienteering race 56:00 [4] *** 5.64 km (9:56 / km) +240m 8:11 / km
spiked:13/14c

Stuffed the first control with a stupid parallel error, had the leg planned, but headed up the wrong track from the start, went round the edge between the clearing and the forest, but was short. Stumbled around it the forest for a bit, then out to the clear and to the fence to relocate. Was focused on looking at where I thought I was missed picking up the mistake. About 8 minutes worth. After that it was all good, and ran well. Was slow between 8 and 9, but no error, just failed to pick a good track through the terrain.

Event 2 5 - Splits

Friday Jan 11, 2013 #

running warm up/down 6:00 [2] 1.0 km (6:00 / km)

Kept it short as legs were complaining

orienteering race 28:30 [4] 4.4 km (6:29 / km) +120m 5:42 / km
ahr:161 shoes: VJ Integrator

Relay. Ran the first leg for vic team with Ted and Roch. Up against Paul and James. First leg was up hill, then the leg to 2 had a couple of short sharp climbs. Was about 20 m behind Paul at 3, and it stayed like that to 5, then managed to pull in front on the climb to 6, and maintained a small lead through to the end. Felt every hill and had to push to keep running. Hit every control pretty much spot on, but it was a relatively easy course, and really a matter do point and run. Fastest leg split for the day.

Thursday Jan 10, 2013 #

running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: VJ Integrator

Warm up to the start and a jog at the start because was early

orienteering race 1:04:00 [5] 6.5 km (9:51 / km) +280m 8:06 / km
ahr:166 shoes: VJ Integrator

Oceania long. A tough course, vey physical. Navigation was ok, but lost about 4 minutes when I missed seeing a track route choice. It was a short leg, and i crossed the gorge instead of going round the track. climb was the same, but it was runnable. Was disappointed that the map was 1:15000, not 1:10000. Had the map been 1:10, would have seen the track. Pleased to have navigated the leg well. The other disappointing aspect of the course was it bacisally finished at control 11, after that it was a run through the paddocks no real navigation, just a test of running speed.
Finished 5th overall, and 3rd aussie,behind geoff and ted. Happy with the days navigation, but disappointed by route choice, and legs were spent at the end. Relays will be tough tomorrow

Long Champs - 5 - Splits

Tuesday Jan 8, 2013 #

running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: saucony guide 5

To the start and a bitmorey

orienteering race 17:40 [4]
shoes: saucony guide 5

Oceania sprint, 3rd behind Grant M and Paul Pacque. Good solid run, only lost time on 2 controls by my reckoning,. On 5 I dropped about 20 s when I made a change because I wasn't sure about the road I was starting down. Would have been ok as it turned out. Then on 9 lost 30 sec when I missed the passage between the buildings and ended up running right round an extra building. Pleased with the effort, knew I could do better.

Sprint Champs - C4b - Splits

Sunday Jan 6, 2013 #

orienteering 34:00 [4] *****
spiked:8/12c shoes: VJ Integrator

Another disappointing dy. 4 errors totalling about 8 minutes. Missed about 3 on first when I hit control 2 first, good round to 5, then overshot 6, and had to come back, lost a minute on 7 and then another 90 seconds on 10. In between was good. Disappointed with the run because I know I can do better.

Middle Champs C 5b - Splits

Saturday Jan 5, 2013 #

running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: VJ Integrator

F rom car to assembly and then the start, short warm down afterwards

orienteering race 1:00:50 [4]

Event 2 C 5 - Splits

Friday Jan 4, 2013 #

Event: 2013 Oceania Carnival & WC Races

running warm up/down 8:00 [2] 1.5 km (5:20 / km)
shoes: VJ Integrator

Pre race warm up

orienteering race 1:02:00 [4] *** 9.3 km (6:40 / km) +50m 6:30 / km
ahr:160 shoes: VJ Integrator

Disappointing day, with a reasonable run, spoilt by a couple of sloppy mistakes. First control was ok, then dropped a couple of minutes on second when got right and found 3, then got the act together through to 5. Stuffed 6, hit the road, checked compass and still managed to get it wrong but quickly realized. Then over shot the control and looped around. Stopes about 8 minutes. Then another couple on 7, when I got a bit left. Clean after that, too late. Disappointing effort. Would have been happy with 48 or 50, but tomorrow is another day

Event 1 C 5 - Splits

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