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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fletch

In the 7 days ending Sep 22, 2013:

activity # timemileskm+m
  Orienteering2 2:19:15 11.87(11:44) 19.1(7:17)
  run2 19:00 2.17(8:44) 3.5(5:26)
  Total4 2:38:15 14.04(11:16) 22.6(7:00)

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Sunday Sep 22, 2013 #

9 AM

run warm up/down 6:00 [1] 1.0 km (6:00 / km)
shoes: x-talon 190

Warm up restricted to the jog to the start. Seeing as I expected to be good for about 15 minutes based on the previous day, I didn't see much benefit in doing anything more.
10 AM

Orienteering (State Long Champs) 1:34:30 [4] 12.6 km (7:30 / km)
shoes: x-talon 190

Started conservatively and pretty cleanly. Happy with my route to 2, clean through 3 and ran steadily across the long leg to 4. Took the 'safer' track option to 5, but I think the previous track run caught up with my brain and I was a little hesitant leaving the track and into the control. Clean and safe through to the drinks stop at about 9, but then, after seeing Ivan (who had been on my tail since before 4), I made a series of small errors from 10-13, not helped by having lost much of the rock detail in the circle on 12.

Was executing 13 fine, but lost track of how far I'd come across the side of the hill and was just committing to heading into the control when Henry came bolting down the hill (+10 min). Bugger. Through 13, then the map change and across to 15 with Henry clear, but in sight. I committed to a serious lift in effort here, knowing that I had run the first half conservatively, was still feeling OK (much better than yesterday) and could definitely crack Ivan on the long leg. Kept track of where I was well, but having Henry in front helped me pick cleaner lines, and when he hesitated on the knoll just before the control, I was right back on his heels. Didn't last though, as he dropped me heading to 17 and I was a little scrappy heading into the control circle.

Clean, but back to my solo plod pace from 18-22, then had a brain fade heading to 23, Thought I knew where I was crossing the track, but may not have, and went for a random wander before fortunately relocating off 24 and bolting back. Clean to the finish, aware that I hadn't seen Craig, but also aware that I had probably lost my chance at 23. He duly came through the finish just after me, but then kept running - still had the short last loop to do, and I snuck into 3rd.

Happy enough with my run. Would have been really happy with 5 minutes quicker and Henry got me by 17, Tomas by 14. Says a lot for where my running was at for the weekend. Slightly disappointing given how my running was going through to June, but it has been pretty hit and miss ever since,

Saturday Sep 21, 2013 #

12 PM

run warm up/down 13:00 [3] 2.5 km (5:12 / km)
shoes: x-talon 190

Did most of a proper warm-up. Felt pretty good on the flat, and thought I may have shaken the cold (or the effects of it may have been masked by the sudafed at least) but that illusion was shattered when I turned uphill. Oh well.
1 PM

Orienteering race (State Middle Champs ) 44:45 [4] 6.5 km (6:53 / km)
shoes: x-talon 190

Was a bit right on #1, but picked it quickly, dropping about 30 sec. OK to 2, hesitant but clean to 3, but rolled my ankle coming into it. Worst I've ever managed to do it with the braces on, but figured I''d try to run it off, and it wasn't much of a hindrance for the rest of the course. Should have gone straight to 5, but didn't feel up to it physically and totally lost track of where I was approaching the control, getting nearly to 7 before coming in from the far side. Off line again to 6 and hesitant working my way across to the right rock. Lost about a minute each on these two. 8 was a disaster. Looked like the easiest control on the course, but just didn't see it in the vegetation and didn't back myself enough to head into the thicker stuff to look when I couldn't see the feature. Dropped another 2.5 min after relocating on a cliff on the edge of the circle 3 times.
Had a quick check of the rest of the course here, hoping I was nearly done, as i felt physically spent. No dice.
OK through to 14, then managed to not climb enough from my attack point, head 150m down the spur before turning around and trudging back up. OK to 15, but had just about resigned myself to walking the rest of the course when Henry came through (8 min). A bit scrappy on several controls on the way through to the finish, but at least I was moving faster.

Pretty terrible run, but at least there was nothing huge. Probably could have been 6 min quicker all up. Contemplated whether it was even worth coming out again for Sunday until I compared splits with Craig and found out that we were moving at similar speed for most of the course, even when I felt bad.

Wednesday Sep 18, 2013 #


Short. easy jog to put out tapes for a compass exercise for SSWA juniors. Only 1 showed up, so he just did intervals around the school oval. I wonder how many tapes will still be there when I get to pick them up after school today.

My revenge will be making the Quinns kids get up on stage at Friday assembly to get their state team kit that they were meant to get this morning...

Took yesterday off work so that I have an outside chance of feeling healthy by the weekend.

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