Training Log Archive: BillenicusIn the 7 days ending Mar 12, 2017:
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Sunday Mar 12, 2017 #
Orienteering race 1:16:46 [3] 10.17 km (7:33 / km)
ahr:138 max:147 shoes: VJ Falcon
PAPO OY - Kairaki - 7.0Km
A difficult, interesting course, but with the map a bit dubious in places. Groin quite sore before starting, so never had any intention to race and was quite surprised I got all the way round. Groin turned out not to be too bad once running, but left glute quite sore again and could never accelerate to anything approaching race pace. Also, plenty of rain caused major map-reading / glasses problems. OK for the first few controls, but struggling to read the map for much of the second part of the course. Only OK when we had the surprising bit of featureless heathland style terrain.
Technically fairly poor again, although many of the later issues were vision-related. Lost 2-45 at 2. Not quite sure how - map just didn't seem to make sense and almost everyone lost time. Not helped by a bit of track being hidden by the control circle. Lost 15 sec at 3 - just a bit careless. Lost 45 seconds 3-4 thanks to getting stuck in impassable logs / brambles. Good up to the map change at 9 through the nicer terrain.
Wasted 15 seconds at 10 (hesitant, and now struggling with vision). Probably lost 2-2.5 mins on 13 partly through the route (unfamiliarity with terrain), but then through poor mapping of paths. Lost 2.5 mins 14-15, first by running across a path without seeing it and getting trapped by vegatation and a pond and having to retrace my steps. Then poor navigation into control (not helped by a path being hidden by the control circle again). Very hesitant 17-18 and almost went wrong. On 20-21, took a long route round but then lost time at the end due to vision issues. Had actually been completely correct but lost confidence (2.5 mins) . Lost about 45 sec to 23. Again, couldn't read map and got confused by tracks.
After all that, slightly surprised that Nick was only 21 mins ahead - could imagine doing that time on a good day without injury or vision issues. Even more surprised that 2nd was only 6 mins ahead.
http://obasen.orientering.se/winsplits/online/en/d...
A difficult, interesting course, but with the map a bit dubious in places. Groin quite sore before starting, so never had any intention to race and was quite surprised I got all the way round. Groin turned out not to be too bad once running, but left glute quite sore again and could never accelerate to anything approaching race pace. Also, plenty of rain caused major map-reading / glasses problems. OK for the first few controls, but struggling to read the map for much of the second part of the course. Only OK when we had the surprising bit of featureless heathland style terrain.
Technically fairly poor again, although many of the later issues were vision-related. Lost 2-45 at 2. Not quite sure how - map just didn't seem to make sense and almost everyone lost time. Not helped by a bit of track being hidden by the control circle. Lost 15 sec at 3 - just a bit careless. Lost 45 seconds 3-4 thanks to getting stuck in impassable logs / brambles. Good up to the map change at 9 through the nicer terrain.
Wasted 15 seconds at 10 (hesitant, and now struggling with vision). Probably lost 2-2.5 mins on 13 partly through the route (unfamiliarity with terrain), but then through poor mapping of paths. Lost 2.5 mins 14-15, first by running across a path without seeing it and getting trapped by vegatation and a pond and having to retrace my steps. Then poor navigation into control (not helped by a path being hidden by the control circle again). Very hesitant 17-18 and almost went wrong. On 20-21, took a long route round but then lost time at the end due to vision issues. Had actually been completely correct but lost confidence (2.5 mins) . Lost about 45 sec to 23. Again, couldn't read map and got confused by tracks.
After all that, slightly surprised that Nick was only 21 mins ahead - could imagine doing that time on a good day without injury or vision issues. Even more surprised that 2nd was only 6 mins ahead.
http://obasen.orientering.se/winsplits/online/en/d...
Saturday Mar 11, 2017 #
2 PM
Orienteering 52:45 [3] 6.27 km (8:25 / km)
ahr:137 max:148 shoes: VJ Falcon
PAPO training day - Woodend South. 4.6Km control picking.
Useful proof that there's a bit of work required on the navigation front! Missed lots of controls by small amounts, particularly the ones near the beach, but had a horrendous time on the 4 controls at the Southern end losing close to 15 minutes in total, the majority on 17 where I mistook a track that wasn't on the map for one that was. Very difficult terrain to get any sort of flow and struggled to work out what was significant and what wasn't.
Not in great shape physically - sacroiliac / groin quite sore and was going quite carefully - not helped by the large number of fallen trees.
Useful proof that there's a bit of work required on the navigation front! Missed lots of controls by small amounts, particularly the ones near the beach, but had a horrendous time on the 4 controls at the Southern end losing close to 15 minutes in total, the majority on 17 where I mistook a track that wasn't on the map for one that was. Very difficult terrain to get any sort of flow and struggled to work out what was significant and what wasn't.
Not in great shape physically - sacroiliac / groin quite sore and was going quite carefully - not helped by the large number of fallen trees.
3 PM
Orienteering 41:03 [3] 5.32 km (7:43 / km)
ahr:134 max:142 shoes: VJ Falcon
Followed up very soon after with a more normal course with some longer legs (4.3Km). Same control sites but different approaches meant that the earlier run didn't help much.
Much more in control technically and probably only lost a couple of minutes in total.
Physically, just the usual problems to start with but groin started getting quite sore towards the end and slowed down quite a bit. Not helped by an unfortunate route 12-13 which involved a lot of clambering, plus rain had set in properly by that stage so everything getting awkward.
Much more in control technically and probably only lost a couple of minutes in total.
Physically, just the usual problems to start with but groin started getting quite sore towards the end and slowed down quite a bit. Not helped by an unfortunate route 12-13 which involved a lot of clambering, plus rain had set in properly by that stage so everything getting awkward.
Thursday Mar 9, 2017 #
Cycling 43:36 [5] 10.68 km (4:05 / km) +286m 3:36 / km
ahr:130 max:149
Hills on the bike. 2 x 5 x the top bit of Avro Road (about 100sec per effort)
This replaced the normal hill session to try to give various injuries a bit more recovery time. Certainly a lot more comfortable pain-wise on the bike.
Good hard session, but just don't seem to get the heart rate up as much when cycling, even though I was in considerable oxygen debt at the top of most of the climbs.
This replaced the normal hill session to try to give various injuries a bit more recovery time. Certainly a lot more comfortable pain-wise on the bike.
Good hard session, but just don't seem to get the heart rate up as much when cycling, even though I was in considerable oxygen debt at the top of most of the climbs.
Wednesday Mar 8, 2017 #
6 PM
Orienteering race 17:06 [4] 4.01 km (4:16 / km)
ahr:150 max:158 shoes: Nike Air Pegasus 30 Blue
Sprint - Upper Hutt College
Good course planned by Kieran - plenty of interesting route choices around an area which would be fairly simple if not well planned.
Took a few controls to get into it properly - a few small hesitations, but no serious time losses.
Physically a bit of a struggle because sacroiliac sore all the way. Not sure that affected the speed too much, but it probably affected concentration. Groin a bit sore again afterwards. Seem to be spending most of the time feeling stiff and sore at the moment and hobbling around the place when not running.
http://obasen.orientering.se/winsplits/online/en/d...
NB Splits wrong for first control.
Good course planned by Kieran - plenty of interesting route choices around an area which would be fairly simple if not well planned.
Took a few controls to get into it properly - a few small hesitations, but no serious time losses.
Physically a bit of a struggle because sacroiliac sore all the way. Not sure that affected the speed too much, but it probably affected concentration. Groin a bit sore again afterwards. Seem to be spending most of the time feeling stiff and sore at the moment and hobbling around the place when not running.
http://obasen.orientering.se/winsplits/online/en/d...
NB Splits wrong for first control.
Tuesday Mar 7, 2017 #
Running 43:57 [5] 9.47 km (4:38 / km)
ahr:140 max:161 shoes: Nike Pegasus 33
Intervals at TMP. 12x 420m, 100m jog recovery.
Just so happened that there was a grass track marked out, so used it, alternating CW / ACW. Intended to do 400m intervals and used a couple of lines on the track but didn't think it through enough to realise it was actually a bit longer than 400m.
While warming up, lots of different aches and pains, but once doing the intervals, it was mainly the sacroiliac. Noticeably worse running the bends than the straights.
Just so happened that there was a grass track marked out, so used it, alternating CW / ACW. Intended to do 400m intervals and used a couple of lines on the track but didn't think it through enough to realise it was actually a bit longer than 400m.
While warming up, lots of different aches and pains, but once doing the intervals, it was mainly the sacroiliac. Noticeably worse running the bends than the straights.