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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Steve R

In the 7 days ending Dec 29, 2014:

activity # timemileskm+m
  Orienteering3 1:30:45 9.76(9:18) 15.7(5:47)71 /81c87%
  Squash1 1:30:00
  Swim1 40:00
  Total5 3:40:45 9.76 15.771 /81c87%

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Monday Dec 29, 2014 #

6 PM

Orienteering race 40:03 [5] *** 9.1 km (4:24 / km)
spiked:28/30c shoes: New Balance M870v3

Xmas - Day 3 - Pyrmont / SSS 14

Wasn’t familiar with most of the area so spent time studying the cliff lines and steps on the nice A3 map. The controls were nicely scattered with the main decisions being how to best link in 3, 4 and 10.

Started with the northern wharves – 7-11-16. Up to 21 and stayed high for 17-15-23 and then down to 29 and 3. Missed the briefing about the gates near 4 being locked so had to run a bit extra around the block. 8 and then the long flog along the other wharves for 28-18-25-22. In out to 20 from the south followed by 2-10-19 and across the tram line for 30 then 1-23-26-12-5. Nice view from 14 then down to 24-27-6 and 9. Only error was taking a long route from 9 to the finish (30s).

Pushed hard throughout except walked/recovered/saved my knee on the big sets of stairs (near 29, 26 & 14). Got 600 in 40:03. Surprisingly finished 1st just ahead of a large bunch including a few Europeans who weren’t used to the score course format, Andy (41:09), Macey (41:21) & Ondrej (41:29).

Sunday Dec 28, 2014 #

10 AM

Orienteering race 20:50 [3] 2.1 km (9:55 / km)
spiked:22/24c shoes: New Balance M870v3

Xmas Day 2 - Cockatoo Island Sprint

Great fun running around Cockatoo Island. Took it much slower today and was cleaner except for another big stuff up mispunching #23. Lost concentration after going past the download area and then not sure what happened... Must’ve overrun 23 and punched another control and then got totally disorientated going to 24. Walked around in circles in the sheds for a couple of minutes before eventually finding contact with the map again.

Disappointing results over the weekend but really enjoyed both sprint courses. Looking forward to doing more line courses / Sprints this summer now they're scheduled on Sunday evenings.

Saturday Dec 27, 2014 #

4 PM

Orienteering race 29:52 [4] *** 4.5 km (6:38 / km)
spiked:21/27c

Xmas 5 days - Day 1
Long Sprint at Georges Heights

Very rusty… Didn’t read the map closely enough particularly early around the tricky buildings. First big blunder was going from 1 to 24 (didn’t see the 4 digit at first glance) and lost a minute. Picked a bad line through the white heading towards 3. Mp’d 6 - punched another control on the fence corner 30m to the east. Should've checked the control number. Another shocker overrunning 11 - probably the easiest leg. I eventually settled down and had a pretty good second half with no major mistakes.

Friday Dec 26, 2014 #

9 AM

Squash 1:30:00 [3]

Struggled. Ate too much yesterday.

Tuesday Dec 23, 2014 #

7 AM

Swim 40:00 [3]

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