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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: brycec

In the 7 days ending Aug 16, 2015:

activity # timemileskm+m
  Orienteering1 2:18:06 7.29(18:57) 11.73(11:46) 649
  Walking1 1:08:25 1.81(37:42) 2.92(23:26) 51
  Paddling1 34:33 2.54(13:38) 4.08(8:28) 2
  Mountain Biking 1 25:49 3.59(8.3/h) 5.78(13.4/h) 96
  Running1 21:32 1.96(11:00) 3.15(6:50) 132
  Total5 4:48:25 17.19(16:47) 27.66(10:26) 930

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Sunday Aug 16, 2015 #

9 AM

Orienteering race (Malmalling NE) 2:18:06 [4] 11.73 km (11:46 / km) +649m 9:13 / km
ahr:156 max:179 shoes: Salomon XA Pro 3d

Had a really sore neck today which troubled me during the run, looking at the map was sometimes painful not sure what has caused it, must have slept funny or something.

Also had quite an unsettled tummy but that didnt cause me too much grief on the course.

1) Probably should have run around the base of the spur but I figured up and over would be just fine, bounced off the clearing and foudn this one nicely.

2) reasonably clean onto 2 and was feeling pretty good.

3) long leg to 3 decided to go high, so hooked east and up - probably turned up a bit early. Then wanted to bounce along the clearings - was happy ish with how that was going but was unsure so headed in early to pickup the big granite - once I had found that was much more comfortable and was straightforward enough bouncing off things onto the point.

4) Clean

5) Clean enough but slow

6) drifted down hill a bit too much but otherwise easy leg.

7) Thought about it for a while and ended up going west along the river - was surprisingly open and I felt like I moved reasonably quickly through there - I am sure it could have been faster though. Went up gully and found the granite marked north west of the point. then spent 4 minutes in the last 100m, finding every other bloody control on the hillside... not happy jan. The person i left 7 with ended up getting to point at same time as me. Also where AM caught me.

8) Down to the road with AM but he had his nike's on and was a distant memory pretty quickly. just a dust cloud in the distance. 8 itself was very straight forward.

9) That hill broke me getting over it but was easy control to find once over it.

10) Went to another courses control on the way to 10 then after being to the wrong control felt really badly lost even though I pushed on right direction and found control I wanted, just felt slow and lucky.. oh well still got it right.

11) Clean and eays - used same crossing as 2-3 leg.

12) decided to stay high and contour around worked really nicely even though i did have a few moments of worry and was a bit slow onto the flag.

13) SFG of course I missed it slightly - but got it ok and reasonably quickly.

14) Oh dear god. Brain fart - went the right direction but pulled up way early and decided I had gone far enough so came back and hit the clearing. dear then went north again and luckily got guided a bit onto it otherwise may have been a long day out there... really was feeling pretty low on this point. Trace probably doesnt speak the volume that it should.

15) Dragged myself to the rock on the north east quite slowly - figured out where I was took a bearing and looked up and there it was. yay.

16) At this point the last 4-5 controls whilst I got them and reasonably I had felt pretty bad through them and not clean at all. I was stinging from all the bushes and actually had some cuts from the bushes too... not having that much fun decided on straight line... probably not the best option. Was pretty darn good most of the way there but on the hill before the fence decided that was the green ahead and started to loop around... found the fence shortly after that.. annoying and then the open area to the west. started to head in and Paul came out I said you coming from 16 - thinking he has to be and his like no, 14.. brain melted are you doing h1 yeah. brain exploded. Paul laughed jk, yeah 16 in there... ASS.. going to smash you on mtbo next week and claim my icecream :P Went in thinking well I should be pretty close (like 100m tops)... Still another 5 minutes in the green... found the cliff on the knoll and then relocated off that and hit the control.. I hated this control site and has to be one of the worst ive visited every. keep stuff out of green!

17) Reasonably straight forward even though I did drift south abit.

Fin - I thought I did this leg quickly but am looking forward to seeing the splits to see how I actually lined up.

Felt I could have trimmed 20 off that course without mistakes. oh well. otherwise not a bad day out.
12 PM

Mountain Biking (Forsyth's Mill) 25:49 [3] 5.78 km (13.4 kph) +96m
ahr:162 max:176 shoes: Giro Privateer

So really wanted to get a session in on the MTB before going home but knew I would be pushed for time.

Got to Forsyth's Mill pretty quickly only to be accosted by some stupid man about driving too fast in the car park because his kids where playing on the road.

Now I had seen his kids on the car park roads before I had turned into the car park and in the car park would have been between 20-40km/hr and I would have said closer to 25-30. but he came over and yelled at me about road safety and how I would feel if I ran over a child and that I drive too fast and if I am in a hurry and to slow down. I didnt have time/desire to get into an argument so I just said - hey I was going about 20 and yes actually I am in a hurry and proceeded to get on my bike and ride off fuming.

Spent the better part of this ride thinking of telling this idiot his the one parked across 5 bays, with 4 kids playing in a road on a blind corner and that Ive never had a crash or a fine and drive gravel roads most weekend so go shove it. Also wondered if I would be missing a window or have a flat tyre when I get back.

Alas I got back and he was having lunch with his family with some of the kids still playing on the road. Swallowed a pill of I am not going to yell at this fool and packed up and left.

The ride however was good and hard - didn't have shorts which was uncomfortable at parts but was a short ride so whatever also no saddle bag still so keys in my pocket - again not ideal.

Probably the cleanest I have been around that course though and I am sure I will be rewarded with a load of PR's (even post a foot-o flogging) - Juffs I am coming for you.
2 PM

Note

Bit late to lunch but had a nice roast and a pint but have to say have a stonking headache after this morning and really not feeling great now - hopefully the good feed and a panadol hit will sort that out! Hopefully headache is unrelated to neck but I guess I will find out soon enough!

Saturday Aug 15, 2015 #

12 PM

Walking (Kings Park Walk) 1:08:25 [1] 2.92 km (23:26 / km) +51m 21:33 / km
(rest day) shoes: Salomon XA Pro 3d

Easy walk with the pregnant one. Was beautiful day out there.

Other than that probably drop the swim today go a bit harder on the footo tomorrow - maybe swim tomorrow arvo.

Friday Aug 14, 2015 #

7 AM

Paddling (Claremont Jetty) 34:33 [3] 4.08 km (8:28 / km) +2m 8:27 / km
ahr:122 max:143

Just and easy 4 km today

River was glass off - made it pretty nice out there. Mind you I think I actually like having some wind it makes it more challenging and more enjoyable.

Legs went pretty badly numb but I sucked it up and got on with it and it all ended well.

Splits:
1) 8:28
2) 8:32
3) 9:13 (turning around was slow)
4) 7:39

Yeah first time in the 7min range... tell you what though i was working pretty bloody hard to get it there.

Thursday Aug 13, 2015 #

6 PM

Running (1km Test) 21:32 [3] 3.15 km (6:50 / km) +132m 5:39 / km
ahr:151 max:180 shoes: Salomon XA Pro 3d

After a few days rest it was time to get back into it.

And on tonight's agenda 3x1km TT L/M/H efforts

I expected good results as I have been resting and havent been going hard last week.. that said small lunch and also still clawing back sleep from the work hours... setup for an interesting effort.

I thought shins would be good - and generally are, some mild pain bit disappointing given lack of running and on soft stuff when I had, just proves the pavement owns them... the next 4 weeks is gonna suck! Anyway typing quickly so I can get to icing them.

Results: (4 weeks ago)
Low 1km - 6:14 - HR ave 138 HR max153
Medium 1km - 5:20 - HR ave 155 HR max 164
Hard 1km - 4:31 - HR ave 166 HR max 176

Tonights Results
Low 1km - 5:54 - HR ave 144 HR max156
Medium 1km - 5:09 - HR ave 160 HR max 169
Hard 1km - 4:29 - HR ave 172 HR max 180

HR's show me working harder on every effort - but rewarded with faster times. Thought the hard effort would have been another few s off abit disappointed in that. Dont get how people run faster than that pace for 10km fark! Would have hoped for same hr as 4 weeks ago but with those times... does make me feel like there has been very little gain over the last 4 weeks. grrr.

Wednesday Aug 12, 2015 #

Note
(rest day)

Gave the plan the finger again today and had another rest day and an 11hr sleep

body thanking me for it.

Looking forward to recommencing tomorrow assuming another good sleep tonight

Tuesday Aug 11, 2015 #

Note
(rest day)

Seems I worked until the wee hours and got up early again - feeling thoroughly spanked all round. Good news projects done and I'm taking tomorrow off yay.

Dropped scheduled jog but will do catchup tomorrow now. Once I've got decent sleep in.

Monday Aug 10, 2015 #

Note
(rest day)

Low week and rest day 1.

Work has me done a 1am finish and a 4am start. Really resting up...

Got very sore throat - suspect ulcer. grrr. feeling like shit.

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