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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: shanel

In the 7 days ending Apr 24, 2011:

activity # timemileskm+m
  Orienteering1 2:48:20 12.14(13:52) 19.54(8:37)
  Road Bike4 2:25:15 46.09(19.0/h) 74.17(30.6/h)
  Running2 1:24:54 7.72(11:00) 12.42(6:50)
  Total7 6:38:29 65.95(6:03) 106.13(3:45)

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Sunday Apr 24, 2011 #

9 AM

Orienteering race (Frazzle day 2 cameo) 2:48:20 [4] 19.54 km (8:37 / km)
ahr:161 max:185

Since I was planning on being out there for quite a while I wore a hydration pack.

Took the long round the hill route to 2, stuffed around for quite a while around 3, which was most likely already in the correct position since I'd seen Richard Matthews walking back towards the map change area with a control on my earlier round the mountain trek.

Was surprised when someone caught me around 5, since I thought everyone else would have been way ahead already, still had him in sight till around 9.

....hmm, I was sure I'd already loaded my route onto routegadget, I'll just do it again ... if I can pick the right gpx file .... gahh internet's not working again ....

Took another long way round from 12 to 13, going through the paddocks to the north to avoid going up and down the hill and having to work out where I was along the way.

No major problems back to the map change and was going well on the long leg from 22 to 23 keeping contact along the way, remembered the location of 17 (since it was on the 1st map back at the map change) went straight back into it the same way I'd earlier came out of there and then using it as an attackpoint I took a bad angle and stuffed around a bit before getting 23.

Got off track again on the way to 24, eventually realised where the watercourses I was crossing were. Stuffed around with some thick bush, cliffs and going round the wrong way to the gully to get 27.

Overall happy with my effort, under 3 hrs and under 20km, lot less big time consuming errors than I've been making lately, but Wil beat me by nearly 20mins, which is pretty disappointing.

Cancelling the results because one control was on the wrong rock surface seems a bit soft to me and a bit harsh on the setters and some of the early starters who seemed to find it without too much delay. Of course since I initially thought the rock surface symbol meant a clearing and the correct rock surface was only about 4x4 not the 20x20 indicated, I was always going to have trouble finding it.

Friday Apr 22, 2011 #

5 AM

Running (Serpentine) 28:11 [3] 4.66 km (6:03 / km)
ahr:147 max:165

Light and easy loosener.

Started out going around what is now Belinda's parents block to check out the shiny new fencing. Then over to evil Con's to check out the cotton bush. Down round the edge of the bush towards the river, getting dark, saw a couple of cat/fox like creatures run into the bush. Padded out the rest of the run with more random running around.

Thursday Apr 21, 2011 #

7 AM

Road Bike (Home - Mundijong) 25:21 [3] 11.47 km (27.1 kph)

Bit behind on logging training this week due to dodgy internet connection and attackpoint being down a bit.

Had to go down the the Landcare Centre at Mundijong to help build some Cockatoo Nests (Cockatubes) but needed to leave the ute at home to get serviced, so rode down. Gusty easterly crosswind was pretty annoying.

Caught sight up a bunch of riders around Bishop Rd and the back streets of Mundijong, passed two of them but the rest went a different way before I caught them.
10 AM

Road Bike (Mundijong to Home) 27:55 [3] 13.69 km (29.4 kph)
shoes: Road Bike - Giant Defy2 (I thi

More dodgy internet connection and more bogus HR data.

Still annoying gusty easterly on the way home, went back along the railway line. Went into overdrive along Abernethy Rd as I turned west and got the tailwind.

Tuesday Apr 19, 2011 #

5 AM

Road Bike (Floreat Renegade FULL) 1:20:20 [4] 43.9 km (32.8 kph)

Took it easy early on but still had to concentrate not to give myself a gap to make up. Was happy to have the company of Jake and Tooms off the back of the North Freo sprint, nice not to have to catch everyone up for once.

Missed my planned jump to the front at the base of the water tower climb as it seemed everyone else also wanted to get in front. It's nice not being miles off the back by the top of the hill but, since I'm use to having to chase hard to catch up before the start of the devils elbow climb.

Once we got to CCGS I was safe from being dropped, so once we got past the twisty corners I went ahead, almost didn't take the lead as the pace seemed to pickup but didn't have enough space to drop into second wheel so I went on the front. Was almost toast and was looking for someone to came up by the time Tooms saved me from my madness.

Didn't have much left for my favourite hill and I went off the back for a while, to find that Tooms had dropped into an abyss.

Took the short way to work to save the return to Floreat for before running tonight.
4 PM

Road Bike (Claremont - Floreat) 11:39 [3] 5.11 km (26.3 kph)

5 PM

Running (Oval intervals) 56:43 [5] 7.76 km (7:19 / km)
ahr:142 max:189

Warm up jog from Bold Park pool over to a primary school oval. Then some drills and generally weird stuff. Then 8 x 360m loops with a short rest so each rep started 2:15 after the last started.
Did them all in 1:13 or 1:12, very hard work trying to keep up with Tooms, but just couldn't quite keep up, completely knackered by the end of each rep.

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