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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Liam Dufty

In the 7 days ending May 19:

activity # timemileskm+mload
  Orienteering3 2:21:12 13.41(10:32) 21.59(6:32) 36771.3
  Running4 2:08:54 16.04(8:02) 25.82(5:00) 35252.7
  Total6 4:30:06 29.46(9:10) 47.4(5:42) 719124.0
  [1-5]6 4:27:49

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MoTuWeThFrSaSu

Sunday May 19 #

7 AM

Orienteering 53:52 intensity: (13 @0) + (15 @1) + (1:17 @2) + (11:57 @3) + (40:01 @4) + (9 @5) 7.54 km (7:08 / km) +191m 6:20 / km
ahr:164 max:180 shoes: Salomon Orienteering Shoes

ACT NOL Relay at Awoonga running leg 1 M21E.

A bit slow out of the start trying to work out what was happening since I didn't see the first creek we crossed underneath the start triangle. Ok for the rest of the long leg to 1. Was heading a little bit high to 2 but saw the flag without losing more than a few seconds. Clean through the short legs from 2-6.

Ok for the early part of the long leg to 7 but messed up at the end. Changed my mind about where to cross the creek and knew I was higher than I was going to cross initially but was actually even higher than I thought I was. Started to see gullies that I wasn't expecting and panicked a bit so tried to aim off over to the other side of the spur. Then was really stupid and started drifting uphill and running uphill up the creek. Lost about 4min in total.

Pretty good for the rest with only a small hesitation at 15 and drifting a little high on 16. Finished 10th/11 teams on leg 1, had been up with 6th and 7th before the mistake on 7.

Saturday May 18 #

12 PM

Running 12:22 intensity: (14 @0) + (28 @1) + (3:26 @2) + (8:14 @3) 2.01 km (6:09 / km) +12m 5:58 / km
ahr:140 max:152 shoes: Salomon Orienteering Shoes

Warm up

Orienteering 51:05 intensity: (18 @0) + (10 @1) + (1:29 @2) + (4:10 @3) + (26:21 @4) + (18:37 @5) 6.64 km (7:42 / km) +174m 6:48 / km
ahr:173 max:187 shoes: Salomon Orienteering Shoes

ACT NOL Middle. 10th place in M20E +12:58 behind Sam.

Felt quite slow early on because despite being open the ground was very rocky so you needed to watch your feet every step. 1:10,000 map also seemed too zoomed out making it hard to read the very busy detail in the circles. Ok on 1 and 2, then lost ~1min on 3 being a little too high and south on approach and then very slow to correct finding the rock hard to interpret in that area. Good on 4, 5 and 6. Lost 25s to 7 dropping too much possibly getting a little distracted by seeing Riley there. Lost 70s on 8 stopping too early once again finding the rock hard to interpret and not taking enough care initially to notice that the massive cliff with a cave/pit symbol was not a unique feature and that there were actually three all near the circle. Had to stop for a bit to work it out but didn't go far off course.

Good to 9, moving across to the north side of the road. Got caught by Owen here and was with him at the start of the leg to 10 but drifted to the right a bit and ended up at some cliffs that looked far more similar to the one the control was on than the map suggested. Owen drifted towards me a bit and Torren caught us at the wrong cliff and then after a bit of searching we all moved onto the correct feature. Lost about 30s there. Good on 11 and ok on 12 but took a bad line through the rocks so a bit slow. Good from 12-16 and caught back up to Owen since he made a mistake on 15 after he and Torren got ahead out of sight after 11.

Took the wide route to 18 chasing Owen which may have been a slower route but I ran it well and even overtook Owen near the end. Ok on 19, then lost 25s on 20 not reading the rocks well and entering too early meaning more time hopping through rocks rather than going around through the smoother (but still rocky) running closer to the fence. Dropped behind the group a bit up the hill to 21 but was good through the rest of the controls.

Most importantly, fastest finish split by 4s.

Thursday May 16 #

4 PM

Running 41:27 intensity: (22 @0) + (1:49 @1) + (8:46 @2) + (18:46 @3) + (11:44 @4) 7.39 km (5:36 / km) +116m 5:12 / km
ahr:148 max:176 shoes: (v2) $2 Saucony Kinvaro

Running session organised by Veronika at Kings Park. Not a big turnout with just Kate, Veronika V and myself for most of the session plus Joseph joining in for soccer at the end. Started with warm up, drills and a few short sprints with a map puzzle at the end. Did 10*(75s easy, 30s solid, 15s sprint) as the main intervals session, I went easy to save my legs for this weekend so just ran with Kate and Veronika. Played a little bit of soccer at the end which would have been a lot better with more than 4 people.

Wednesday May 15 #

4 PM

Orienteering 36:15 intensity: (34 @0) + (1:40 @1) + (5:14 @2) + (6:01 @3) + (22:06 @4) + (40 @5) 7.4 km (4:54 / km) +2m 4:54 / km
ahr:157 max:182 shoes: Salomon Sprint Shoes

UWA training set by Jiri and Veronika. Did a short running loop at fast pace before a loop with a map to practice running while fatigued. 5 loops total.

Tuesday May 14 #

5 PM

Running 45:04 intensity: (23 @0) + (52 @1) + (2:44 @2) + (18:19 @3) + (12:22 @4) + (10:24 @5) 10.35 km (4:21 / km) +102m 4:09 / km
ahr:161 max:189 shoes: (v2) $2 Saucony Kinvaro

Track session.
2km wu
1600m threshold at 3:50/km
6*(400 hard/200 float) with efforts ~3:30s
2km cd

Monday May 13 #

4 PM

Running 30:01 intensity: (13 @0) + (40 @1) + (1:07 @2) + (14:34 @3) + (13:27 @4) 6.07 km (4:57 / km) +121m 4:30 / km
ahr:156 max:169 shoes: Saucony Ride

Usual 30min of getting a little bit lost in Kings Park and then finding my way back home.

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