Training Log Archive: coadyIn the 7 days ending Aug 31, 2015:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
| |||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | |||||||
Monday Aug 31, 2015 #
6 PM
swimming (laps in 25m pool) 22:00 [3] 1.0 km (22:00 / km)
40 laps ...
Sunday Aug 30, 2015 #
10 AM
Orienteering race (NOL11 Ultra Long) 3:54:23 [4] *** 28.3 km (8:17 / km) +618m 7:28 / km
ahr:161 47c
plan: finish, hope navigation pulls me through
expected finish time based on last NOL in ACT: 4hrs30mins based on winning time of 2h30min
best case finish time: 4 hrs, which happend to be when the course was due to close, I negotiated some flexibility in this before we started :)
I had some accessories which were needed:
thermal long sleeve shirt, hydration pack with 2L of mother/gatoraide/water mix, MP3 player and gloves
pretty good start, 2km to first control, took road option, was suprised by Rob who overtook me after a couple of bends in the road
lost sight anyone in front at the first sign of a hill. hit #1 and was in traffic, kept getting overtaken, this didn't bother me, it means either they had a longer leg, or they made mistakes, I think it was a little of both, but probably just the former.
decided not to run too much on roads, my feet seem to prefer the bush, pretty clean and steady first loop, solid nav, walking a few hills.
got to the map exchange at 61 minutes .. was very surprised, started to feel 4 hrs was looking better then 4.5 hrs. counted 7 other 2nd loop maps on pegs .. that was also unexpected! It felt like a typical middle/long race and I was probably at about that pace.
2nd loop is much closer to what was expected, came out of the school and started to turn right towards the last control, double checked and turned left towards the start triangle. decided to take it easy on 1 which looked tricky, it was and I had to make a few adjustments (ie minor nav errors), was slow and hesitant and also planning the route to #2
Passed Rob going to #2, I guess he was going for #8, tried to spot #8 but couldn't see it, must be the other side of that knoll..
clean run navigationally for the rest, fast and downhill track from 7-8, hills to 10 and 12 slowed me down common leg from 10 to 11 was suprising .. same controls are expected, but not the same leg ?! was hoping I beat the split second time round :)
didn't hit the track cleanly leaving 11 but found it eventually.
started to tire going to 12, 60 mins for loop 1 80 minutes for loop 2, that leaves 100 minutes for loop 3 to get under my target of 4 hrs, I was feeling good :)
Loop 3, only 3 maps hanging after mine, yes I had slowed down, but was not last and way ahead of schedule.
much easier start to the map, but mentally I was not 100% there. usually I don't think about how to navigate, but needed to here for 1 and 2, attack point + bearing = control :) most controls on this map were a mental challenge! this is why I entered this race, to survive map 3!
2-3 I wanted to check out the huge yellow patch, but had to stop and remember to navigate to the track! wet muddy feet, small hills and had to concentrate again near the circle.
3-4 - easy peasy, hit that control twice, and from the same angle last time, right of green, follow white corridor, see knoll, don't touch that black branch it felt like it was going to fall the first time i touched it, punch and through the green gully! I am killing it :D
4-5 disappointed I couldn't take my same line, took it slow and steady
5-6 chose the N track, walk the hill then ran past the dam (did so in the last map and it was nice so wanted to do it again)
6-13 was feeling more normal, walking up hills, running flats, slow and careful in the circle.
13-14 here we go again, but have to climb a hill this time, not as fun
14-15 yeah, been here scramble down to 106 and check the control code .. 107 HUH ? ? I have done this twice, check map and 15 is not where I was ... first bad nav error, was lulled into a false sense of security. contoured around to #15 hit track and no control .. huh ?! ok right, 15 is same contour as 14, not the same as 106 .. DUH .. climb up hill feeling like someone has played a bad trick on me!!
15-16 WHAT ?! GREEN ?! now someone has played a bad trick! cannot see an easy path North, but see a strip of medium green to the East which is much easier navigation and head for that, hitting the tracks S of 14 I start to wonder "did the first 2 loops have the common leg, or did I do a mistake" and "how come I didn't hit the track leaving 106 the second time, perhaps the real control was different and there was no track" these thoughts came back multiple time until I downloaded ....
16 was fast down the track, but very slow off it, I hit the spur/knoll ok but then started to lose it mentally .. 3 hrs 38 minutes, walked from the knoll to the control but was not in control!
16-17 I planned to head SW to hit the main track and follow it W, but my body kept wanting to contour W .. it didn't want to go up the hill .. I followed my body with my mind. ok, if you want to go that way, then lets head to the power line, we reached a compromise and did that.
bike tracks were undulating midway from 16-17 and after scrambling up a hill I looked at my map but couldn't read it, sweat in eyes? light headedness? grab a drink, not much left. realise I am in the home stretch but need to get through a few more controls. make it to the track and see mounds of dirt, a mess of brown and white on my map ...
see the earth wall on the map, looks like a old dam .. that is what I will navigate to for my attack point ..., hit high pint then earth wall .. yes .. I can do this .. look for control hidden behind earth wall ... not there .. manage to find it after looking around a little..
17-18 .. 15 minutes till course closure .. I can do it .... struggle to track .. walk up hill, run to track attack point, hit 18 ok ..
18-19 .. slow .. bearing to large knoll .. perhaps it is just to the N .. yes ...
19-20 .. slow .. steady bearing .. looking for familiar knoll, got it ...
run to finish with 5 1/2 minutes to spare !!!
download and crossing fingers for no MP ... YES .. got all 47 controls ...
was informed I didn't win the trip ... most people have gone ... was very pleased with time .. check winning time, did they make it an easy ultra long? winning time over 2hrs 30 ...
I felt better physically compared to the finish of canberra, but mentally .. was the hardest challenge I have done ...
a little disappointed in the lack of travellers from NSW ... had to drive home by myself .. got home at 1:40 am .. lots of food and breaks. took the next day off work!
expected finish time based on last NOL in ACT: 4hrs30mins based on winning time of 2h30min
best case finish time: 4 hrs, which happend to be when the course was due to close, I negotiated some flexibility in this before we started :)
I had some accessories which were needed:
thermal long sleeve shirt, hydration pack with 2L of mother/gatoraide/water mix, MP3 player and gloves
pretty good start, 2km to first control, took road option, was suprised by Rob who overtook me after a couple of bends in the road
lost sight anyone in front at the first sign of a hill. hit #1 and was in traffic, kept getting overtaken, this didn't bother me, it means either they had a longer leg, or they made mistakes, I think it was a little of both, but probably just the former.
decided not to run too much on roads, my feet seem to prefer the bush, pretty clean and steady first loop, solid nav, walking a few hills.
got to the map exchange at 61 minutes .. was very surprised, started to feel 4 hrs was looking better then 4.5 hrs. counted 7 other 2nd loop maps on pegs .. that was also unexpected! It felt like a typical middle/long race and I was probably at about that pace.
2nd loop is much closer to what was expected, came out of the school and started to turn right towards the last control, double checked and turned left towards the start triangle. decided to take it easy on 1 which looked tricky, it was and I had to make a few adjustments (ie minor nav errors), was slow and hesitant and also planning the route to #2
Passed Rob going to #2, I guess he was going for #8, tried to spot #8 but couldn't see it, must be the other side of that knoll..
clean run navigationally for the rest, fast and downhill track from 7-8, hills to 10 and 12 slowed me down common leg from 10 to 11 was suprising .. same controls are expected, but not the same leg ?! was hoping I beat the split second time round :)
didn't hit the track cleanly leaving 11 but found it eventually.
started to tire going to 12, 60 mins for loop 1 80 minutes for loop 2, that leaves 100 minutes for loop 3 to get under my target of 4 hrs, I was feeling good :)
Loop 3, only 3 maps hanging after mine, yes I had slowed down, but was not last and way ahead of schedule.
much easier start to the map, but mentally I was not 100% there. usually I don't think about how to navigate, but needed to here for 1 and 2, attack point + bearing = control :) most controls on this map were a mental challenge! this is why I entered this race, to survive map 3!
2-3 I wanted to check out the huge yellow patch, but had to stop and remember to navigate to the track! wet muddy feet, small hills and had to concentrate again near the circle.
3-4 - easy peasy, hit that control twice, and from the same angle last time, right of green, follow white corridor, see knoll, don't touch that black branch it felt like it was going to fall the first time i touched it, punch and through the green gully! I am killing it :D
4-5 disappointed I couldn't take my same line, took it slow and steady
5-6 chose the N track, walk the hill then ran past the dam (did so in the last map and it was nice so wanted to do it again)
6-13 was feeling more normal, walking up hills, running flats, slow and careful in the circle.
13-14 here we go again, but have to climb a hill this time, not as fun
14-15 yeah, been here scramble down to 106 and check the control code .. 107 HUH ? ? I have done this twice, check map and 15 is not where I was ... first bad nav error, was lulled into a false sense of security. contoured around to #15 hit track and no control .. huh ?! ok right, 15 is same contour as 14, not the same as 106 .. DUH .. climb up hill feeling like someone has played a bad trick on me!!
15-16 WHAT ?! GREEN ?! now someone has played a bad trick! cannot see an easy path North, but see a strip of medium green to the East which is much easier navigation and head for that, hitting the tracks S of 14 I start to wonder "did the first 2 loops have the common leg, or did I do a mistake" and "how come I didn't hit the track leaving 106 the second time, perhaps the real control was different and there was no track" these thoughts came back multiple time until I downloaded ....
16 was fast down the track, but very slow off it, I hit the spur/knoll ok but then started to lose it mentally .. 3 hrs 38 minutes, walked from the knoll to the control but was not in control!
16-17 I planned to head SW to hit the main track and follow it W, but my body kept wanting to contour W .. it didn't want to go up the hill .. I followed my body with my mind. ok, if you want to go that way, then lets head to the power line, we reached a compromise and did that.
bike tracks were undulating midway from 16-17 and after scrambling up a hill I looked at my map but couldn't read it, sweat in eyes? light headedness? grab a drink, not much left. realise I am in the home stretch but need to get through a few more controls. make it to the track and see mounds of dirt, a mess of brown and white on my map ...
see the earth wall on the map, looks like a old dam .. that is what I will navigate to for my attack point ..., hit high pint then earth wall .. yes .. I can do this .. look for control hidden behind earth wall ... not there .. manage to find it after looking around a little..
17-18 .. 15 minutes till course closure .. I can do it .... struggle to track .. walk up hill, run to track attack point, hit 18 ok ..
18-19 .. slow .. bearing to large knoll .. perhaps it is just to the N .. yes ...
19-20 .. slow .. steady bearing .. looking for familiar knoll, got it ...
run to finish with 5 1/2 minutes to spare !!!
download and crossing fingers for no MP ... YES .. got all 47 controls ...
was informed I didn't win the trip ... most people have gone ... was very pleased with time .. check winning time, did they make it an easy ultra long? winning time over 2hrs 30 ...
I felt better physically compared to the finish of canberra, but mentally .. was the hardest challenge I have done ...
a little disappointed in the lack of travellers from NSW ... had to drive home by myself .. got home at 1:40 am .. lots of food and breaks. took the next day off work!
Saturday Aug 29, 2015 #
10 AM
Orienteering race (NOL10) 23:11 [4] 3.55 km (6:32 / km)
ahr:164
NOL10 heat
started off poorly, spiked control 7, but the control number didn't match control 1, the line from 6-7 crosses near the start triangle, so i went to the wrong control :(
ran well from 1 to 8, but drifed right from 9 and got the wrong gully, guessed the error and went back to 9, I had overtaken Glen who started 1 min before me at 4, he followed to the wrong control and ended up MP
hit 10 fine but I had nothing left running wise with a big hill to climb :(
no 11 didn't beep/flash after trying a couple of times, I punched my map to avoid the MP
13-14 went around the start area .. could have climbed the fence but I didn't feel like it ..
I had resigned to just pushing through with safe choices, knowing I will finish ahead of MP's, but with the mistakes I have already made, I am too slow to make up any time.
finished last, next time i will need to pace myself on any hilly sprints :(
was expecting to finish down the list, but disappointed to be last, that is what tomorrow was supposed to be for.
started off poorly, spiked control 7, but the control number didn't match control 1, the line from 6-7 crosses near the start triangle, so i went to the wrong control :(
ran well from 1 to 8, but drifed right from 9 and got the wrong gully, guessed the error and went back to 9, I had overtaken Glen who started 1 min before me at 4, he followed to the wrong control and ended up MP
hit 10 fine but I had nothing left running wise with a big hill to climb :(
no 11 didn't beep/flash after trying a couple of times, I punched my map to avoid the MP
13-14 went around the start area .. could have climbed the fence but I didn't feel like it ..
I had resigned to just pushing through with safe choices, knowing I will finish ahead of MP's, but with the mistakes I have already made, I am too slow to make up any time.
finished last, next time i will need to pace myself on any hilly sprints :(
was expecting to finish down the list, but disappointed to be last, that is what tomorrow was supposed to be for.
2 PM
Orienteering race (NOL10final) 17:22 [4] 3.4 km (5:06 / km)
ahr:160
flat map - was able to run much better compared to this morning
a few hesitations, a couple of non optimal route choices, but no errors.
caught a couple of juniors around 4-7 and they were a few steps behind me until 17
let them get ahead and cruised from 17 to the finish, was happy with the run, didn't want to push around the last controls and do anything stupid before tomorrows run.
think i could have done better route choices on:
1, 4, 5, 9,13, 21
hesitated on 3-4,4-5, 13-14
ended up 15 of 19, much more respectable.
a few hesitations, a couple of non optimal route choices, but no errors.
caught a couple of juniors around 4-7 and they were a few steps behind me until 17
let them get ahead and cruised from 17 to the finish, was happy with the run, didn't want to push around the last controls and do anything stupid before tomorrows run.
think i could have done better route choices on:
1, 4, 5, 9,13, 21
hesitated on 3-4,4-5, 13-14
ended up 15 of 19, much more respectable.
Wednesday Aug 26, 2015 #
Note
the DOMA was down last week, here are the maps from the last state league
