Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fletch

In the 30 days ending Apr 30, 2022:

activity	#	time	miles		km		+m
run	9	5:34:05	41.67	(8:01)	67.06	(4:59)	180
Orienteering	4	3:12:53	15.61	(12:21)	25.12	(7:41)	506
Zwift	1	1:17:54	32.44	(2:24)	52.21	(1:30)	153
Total	14	10:04:52	89.72	(6:45)	144.39	(4:11)	839

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Saturday Apr 30, 2022 #

8 PM

Zwift 1:17:54 [3] 52.21 km (1:30 / km) +153m 1:28 / km
shoes: Avanti Blade

First time on the bike in a long time. Picked a 100 mile ride to make sure the pace would be quite steady.
Did the first 50km then went to bed.

Thursday Apr 28, 2022 #

5 PM

run 29:26 6.17 km (4:46 / km)
ahr:144 max:157 shoes: Tarkine Goshawk

Ankle test mk2. A bit sore on top of foot, but pretty good. Definitely improved from Monday.

Monday Apr 25, 2022 #

5 PM

run 27:56 5.02 km (5:34 / km) +1m 5:33 / km
ahr:125 max:143 shoes: Tarkine Goshawk

Ankle tester. Not terrible, but uncomfortable every time my foot landed. Don’t think I’ll race this weekend.

Monday Apr 18, 2022 #

9 AM

Orienteering race 48:47 5.33 km (9:10 / km) +195m 7:45 / km
ahr:163 max:188 shoes: O-Roc 340

Heaps of strapping tape on my ankle but it was pretty tender. Sore enough warming up that I decided it wasn’t worth it and I just hoped I would notice it less once I had a map to focus on.
Ginger, tentative and slow through the first 3, missed my attack point on 4 but repeated yesterday’s folly and had a crack anyway, only to bail back out to the track, actually locate my attack point, then confidently navigate my way straight in. Pity I dropped 4 minutes in the process. Picked up Ben Schulz here and the pace lifted, increasing again when Brice joined the party a couple of controls later. Tried to do my own thing as much as possible, but there was a fair bit of checking that I knew where I was so I wouldn’t be lost when the elastic band snapped rather than truly independent orienteering. Pretty sure I only led Bruce (and Damien Enderby) into one control. Fell off the back at the second last one and jogged it home with one trip and somersault in the finish chute. 4th today, 6th overall. Less than a minute behind tRicky over 3 days.

C • Damien 3

Sunday Apr 17, 2022 #

9 AM

Orienteering race 1:20:41 10.69 km (7:33 / km) +173m 6:59 / km
ahr:161 max:187 shoes: x-talon 230

Little miss on 1, followed by a 7:15 leg that was only 100m long. No idea how I got it so wrong for so long given I tried to walk it as carefully as possible. Race over there, so when I was a bit offline at 4 I didn’t care that much, and despite having a plan for 5 I didn’t follow it and just ran vaguely into the area hoping for the best. Got within 10-15m of the control, but had no idea where I was and took another 4 minutes to get back to it.
Got grumpy at that point, and the course opened up a bit, so I picked up the pace to run out some frustration. Only took 6 mins longer than Bruce and Rob from there to the finish (but the 17 minutes I was already behind hurt). 7th on the day.
Stuck my feet down a few holes under the long grass and faceplanted a few times. Ankle was pretty sore afterwards.
Nearly came to grief crossing an erosion gully when the log I stepped on snapped, but caught myself on an adjacent log (just).
Ran out of puff up the hill towards 17.

Saturday Apr 16, 2022 #

9 AM

Orienteering race 42:49 5.86 km (7:19 / km) +83m 6:50 / km
ahr:164 max:179 shoes: x-talon 230

Would have been pretty happy with this if not for losing significant time on a short leg with a few controls to go. Scrappy start, good through the middle, poor end. 6 mins down on tRicky.
Good fun though.

Friday Apr 15, 2022 #

1 PM

Orienteering race 20:36 3.25 km (6:20 / km) +57m 5:50 / km
ahr:151 max:178 shoes: x-talon 230

First race in a very long time. One miss early where I misinterpreted some rock detail, otherwise took it fairly steady and checked my exit directions carefully, which, with the good visibility was enough to get me around. 6th on the public course, would have been embarrassed in elites. Family finished 6th on handicap in tje family relay that wasn’t.

Tuesday Apr 12, 2022 #

6 PM

run 36:03 7.26 km (4:58 / km)
ahr:140 max:177 shoes: x-talon 230

WU
5x400m, 400 v slow jog recovery
CD
Would normally do this closer to racing, bit probably won’t get the chance.
My watch informs me that my training is currently unproductive.

Saturday Apr 9, 2022 #

7 AM

run race (Parkrun) 19:30 5.02 km (3:53 / km) +24m 3:48 / km
ahr:167 max:179 shoes: Tarkine Goshawk

First flat out park run in a very long time. Thought I was fading in the second half but apparently not.
Now to do a 5km without a silly twisty start.

C • Mind games 10

run 7:09 1.29 km (5:32 / km)
ahr:139 max:148 shoes: Tarkine Goshawk

Friday Apr 8, 2022 #

5 PM

run 51:30 10.27 km (5:01 / km) +96m 4:48 / km
ahr:138 max:159 shoes: Tarkine Goshawk

Cruisy 10km

Tuesday Apr 5, 2022 #

6 PM

run 59:29 13.0 km (4:35 / km) +2m 4:34 / km
ahr:154 max:177 shoes: x-talon 230

GPS is woeful. Forgot to start watch for WU, ditto for first effort, which therefore got 90 sec longer.
7x5min thresholdish with 1 min walk recovery rather than jog, because they were probably a bit quick for threshold and I was feeling wheezy and crap for the first 4 or 5. Came good at the end.

Sunday Apr 3, 2022 #

5 PM

run 30:48 6.16 km (5:00 / km) +57m 4:47 / km
ahr:130 max:152 shoes: Tarkine Goshawk

Easy jog

Friday Apr 1, 2022 #

11 AM

run warm up/down 6:14 1.31 km (4:45 / km)
ahr:133 max:146 shoes: Tarkine Goshawk

Warm up lap.

run 20:27 5.19 km (3:56 / km)
ahr:173 max:181 shoes: Tarkine Goshawk

Senior boys cross country. Took me nearly 1km to get to the front, won by nearly 5 minutes.

1 PM

run 45:33 6.37 km (7:09 / km)
ahr:138 max:172 shoes: Tarkine Goshawk

Pacing the senior girls, plus some extra with my girls and forgetting to stop watch at the end.

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