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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MW

In the 7 days ending May 5:

activity # timemileskm+m
  running6 4:31:02 28.63(9:28) 46.07(5:53) 463
  orienteering1 1:30:48 4.53(20:02) 7.29(12:27) 200
  Total7 6:01:50 33.16(10:55) 53.36(6:47) 663

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Saturday May 5 #

4 PM

running 1:02:13 [3] 10.01 km (6:13 / km) +46m 6:05 / km
ahr:143 max:161

Spent the afternoon catching up on the week’s sleep. Felt a bit groggy when I eventually emerged for my afternoon run along the Bay.

Friday May 4 #

11 PM

running 30:20 [3] 5.14 km (5:54 / km) +43m 5:40 / km
ahr:148 max:158

Had a long lunch with Pixie and Alan at the CBD Hotel. Delicious, but it meant a night run.

Thursday May 3 #

11 PM

running 30:27 [3] 5.05 km (6:02 / km) +42m 5:47 / km
ahr:137 max:159

Stressful day. Fell asleep putting Elodie to sleep. Woke up in time for a short plod before midnight.

Wednesday May 2 #

1 PM

running 1:00:08 [3] 10.55 km (5:42 / km) +165m 5:17 / km
ahr:152 max:166

Went to bed earlier than normal, and got a new best 10k time. Correlation or causation?

Tuesday May 1 #

1 PM

running 30:15 [3] 5.31 km (5:42 / km) +83m 5:17 / km
ahr:152 max:166

I had to get back to work in time for the Victorian Budget release. But I was quite happy to stop at 5k anyway.

Monday Apr 30 #

9 PM

running 57:39 [3] 10.01 km (5:46 / km) +85m 5:31 / km
ahr:150 max:171

Lunch time meeting with the Secretary to go over the revenue forecasts, meant no run until after dinner. Had to get out because I’ve run every other day of April.

Apparently the orienteering yesterday was a rest day, because I set my fastest time for 10k since buying this watch, without even trying. Also established personal records on Attackpoint for time and distance run in a single month.

Sunday Apr 29 #

11 AM

orienteering 1:30:48 [3] 7.29 km (12:27 / km) +200m 10:57 / km
ahr:133 max:168

Beyond Rocklea - Belanglo

Interesting course-setting. A pretty small section of the map was used, with a number of loops for the long course to get in the desired distance. I imagine the long course visited almost all of the bush controls and other courses were just subsets of this course. It must save on time for setting out and bringing in the controls.

The area is slow, even the white bits; there are some new termite mounds and the tracks aren't entirely reliable. But there is a lot of sandstone, and that always makes for an interesting technical challenge. Ididn't help myself by not having enough breakfast, and ended up feeling a bit faint over the middle third of the course.

Messed up 5, which was a bingo control - 300 metre bearing to hit a termite mound in low visibility scrub. Overshot and bounced back fairly quickly from the track behind it.

A bad route choice to go straight to 8 (down and up, across a deep gully, with scrambling down and up rockfaces) but looking at the likely speed if I had gone around, it probably only cost me about a minute. And it did feel like an adventure trying to get down the cliffs.

Messed up 14, no doubt about it. Got too low, onto the wrong bit of rock and messed around trying to figure out where I was. Cost me 5 minutes.

Overall, 2 minutes per kilometre slower than I was last year on the same map, partly due to errors, partly due to the fact more of this course was in crappy undergrowth.

Caryn and Elodie came with me, and afterwards we went to a cafe at Exeter, and then a scupture exhibition at Sutton Woods. Great day!

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