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Attackpoint - performance and training tools for orienteering athletes

Training Log: ondrejpavlu

In the last 7 days:

activity # timemileskm+m
  Run6 7:33:15 49.64(9:08) 79.89(5:40) 1567
  Orienteering1 19:39 2.73(7:11) 4.4(4:28) 83
  Total7 7:52:54 52.37(9:02) 84.29(5:37) 1650
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WeThFrSaSuMoTu

Monday Nov 20 #

6 PM

Run 39:06 [3] 7.87 km (4:58 / km) +173m 4:29 / km
shoes: Inov8 Race Ultra 290

Easy LNCP trails after work.

Sunday Nov 19 #

10 AM

Run warm up/down 9:27 [2] 1.75 km (5:24 / km)
shoes: NB Vazee Pace Elite

11 AM

Orienteering race 19:39 [5] 4.4 km (4:28 / km) +83m 4:05 / km
shoes: NB Vazee Pace Elite

NSW Sprint Orienteering Champs - Pymble Ladies' College

Extremely complex area with countless stairs, out of bounds and many different levels that was hard to read even on 1:3000 (I didn't even read descriptions or codes, let alone the course ahead - too busy getting to the next control). Some solid route choices too. Course setter went a bit crazy with the length though. Hard to expect runners to go sub 15 on 4km of very technical orienteering. That would be my only reproach.

I started fairly conservatively and then ran really good and almost clean until #11, where I was in a 30sec lead. Managed to lose that by the map change at #17 but still in lead there. And then it all went downhill. Was feeling tired legs but was still pushing it and probably pushed myself into oxygen debt because my navigation skills then pretty much disappeared. Eventually finished 2nd, 50 second down on Martin Dent. At first I thought this was running speed in the final bit but no. It was purely my errors.

#8 - 5sec - went to the top of stairs - should have read descriptions...
#12 - 15 sec - overran the passage and then got confused
#18 - 5sec - from some reason went too west (started to struggle physically here)
#22 - 10sec - wrong turn (ran into the canopy area)
#23 - 20-25 sec - first I took wrong stairs and got caught in garden beds and had to backtrack, and then misread the control area
#24 - 5sec - wrong route choice

Not the first time I started a sprint really good and then screwed it up in the final third. But then again, how often do I do sprints in order to improve my concentration when tired...
12 PM

Run long 2:19:43 [3] 21.0 km (6:39 / km) +420m 6:03 / km
shoes: Inov8 Race Ultra 290

Long depletion run from PLC via GNW and Stringybark creek to St Lenoards. It was pretty hot and I have not eaten pretty much anything since light breakfast, ran with no food (just one icy pole) and limited water. Good to get those slow, tired miles in. Smashed big mac menu in like two minutes at St Leonards...

Saturday Nov 18 #

3 PM

Run 36:10 [2] 8.13 km (4:27 / km) +22m 4:23 / km
shoes: NB Vazee Pace Elite

Went pretty hard yesterday in pursuit of my 1000th Untappd beer...

Friday Nov 17 #

8 AM

Run long 3:17:00 [3] 35.0 km (5:38 / km) +780m 5:04 / km
shoes: Asics GT-2000 4

Had a crazy few weeks at work which peaked this week with a few 14+hrs days with our global executive committee in town. Very interesting but quite exhausting. Everything being successfully executed, I took a sanity half day off (also called work from home) and ran from North Sydney via Middle Head and Spit to North Head and to Manly. Stormy, muggy weather all way long and felt rather rubbishy but hey, got through it and finished with a well deserved beer at 4Pines.

Thursday Nov 16 #

1 PM

Run 31:49 [2] 6.14 km (5:11 / km) +172m 4:33 / km
shoes: Asics GT-2000 4

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