Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: andyhill

In the 28 days ending Feb 28, 2018:

activity

time

miles

Rogaine

5:13:00

32.91

(9:31)

52.96

(5:55)

1082

47 /

50c

94%

Orienteering

4:49:26

36.51

(7:56)

58.76

(4:56)

869

253 /

285c

88%

Total

10:02:26

69.42

(8:41)

111.72

(5:24)

1951

300 /

335c

89%

5:13

0:00

» now

Wednesday Feb 28, 2018 #

Event: 27th Sydney Summer Series - Epping

6 PM

Orienteering race (Sydney Summer Series) 41:29 [5] *** 8.89 km (4:40 / km) +121m 4:22 / km
spiked:30/30c shoes: Altra Lone Peak 3.5

Good course using some nice bush sections. Started off easier than normal due to twingy hamstring but soreness went away after about 3km and was able to pick up the pace. Got all controls with no time losses in 41.29 so happy I've already recovered from MetroGaine. Probably best run of season. Last 4 weeks have been the best 4 of the season.

Sunday Feb 25, 2018 #

9 AM

Rogaine race (Sydney MetroGaine) 5:13:00 [5] *** 52.96 km (5:55 / km) +1082m 5:22 / km
spiked:47/50c shoes: Asics Kayano 22 (Black)

Run with Mounty and Glenn Horrocks starting in South Coogee. Started south into Malabar Headland NP which was by far the best bit. Then made our way up the coast to Bondi Beach being backed by a nice strong southerly and occasionally diverting up the steep side hills for a few controls. Then from Bondi Beach headed up into Cooper Park and Centennial Park before zig-zagging along the streets to finish 47 minutes under time.

Lost time due to some concentration lapses at Maroubra Beach #23 (2 min), not staying on rock ledge #74 (2 min) and exiting Centennial Park #33 (5 min).

Pace was pretty cruisey and was consistent till last hour but right glute which has been giving me trouble the past month pulled up sore.

Thanks Steve R for a good course and making the most of the area.

C • Nice! 4

Saturday Feb 24, 2018 #

Event: Saturday Orienteering Series - Mona Vale Public School

11 AM

Orienteering race (Sydney SOS) 13:46 [5] *** 2.57 km (5:21 / km) +70m 4:43 / km
spiked:23/27c shoes: Asics Kayano 22

Good technical Sprint. For some reason running to #1 thought I forgotten to tape my ankles so backed off slightly the entire course. Only to realise they were taped. So stupid that I didn't just look down. Anyway managed to lose 5-10 secs on about 4 controls but otherwise good.

Long Line - Splits

Wednesday Feb 21, 2018 #

Event: 27th Sydney Summer Series - Middle Cove

6 PM

Orienteering race (Sydney Summer Series) 47:50 [5] *** 9.93 km (4:49 / km) +156m 4:28 / km
spiked:28/28c shoes: Asics Kayano 22 (Black)

Felt good after a few easier weeks so legs feeling relatively fresh for a change. Didn't lose any time on the course, even got lucky with the compulsory traffic light crossings. Really nice bush sections in Middle Cove but spoilt by pot luck road crossings in the west. Got all controls but #7 and #5 for 550 but reckon optimum would have been leaving #1, #3, #7 for 570.

Sunday Feb 18, 2018 #

Event: 2018 Sydney Sprint Series - Sydney University

6 PM

Orienteering race (Sydney Sprint Series) 17:36 [5] *** 3.49 km (5:03 / km) +43m 4:45 / km
spiked:27/30c shoes: Asics Kayano 22 (Black)

Know this map pretty well so worked out a few of the tricks. It was an easy course to look ahead as there were so many controls. Still managed to get caught out at #28 trying to work out where to get down the stairs. In the end, back-tracked the long way around (so maybe 30 secs) lost.

Saturday Feb 17, 2018 #

Event: Sydney SOS - Northern Beaches Secondary Cromer Campus

10 AM

Orienteering race (Sydney SOS) 14:45 [5] *** 2.89 km (5:06 / km) +32m 4:50 / km
spiked:23/25c shoes: Asics Kayano 22 (Black)

Another fun SOS course. Not as technical as the last few though and didn't lose much time. A few seconds on #12 in the bush and 15 secs on #15 when I didn't read descriptions and ended up on lower level.

Long Line - Splits

Wednesday Feb 14, 2018 #

Event: 27th Sydney Summer Series - Manly

6 PM

Orienteering race (Sydney Summer Series) 44:24 [5] *** 8.91 km (4:59 / km) +151m 4:36 / km
spiked:25/28c shoes: Asics Kayano 22 (Black)

Hot and humid. Was already drenched with sweat during warm up then never really feeling comfortable during the run. Decided to loop anti-clockwise doing the bush controls first giving me the option to skip out some 10-pointers in the second half. Then realised very early on that I'd definitely be skipping controls so skipped #11 early. Also skipped #5 later on. Lost small bits of time, the most being 15 secs overrunning the small gate between #25 and #20.

Sunday Feb 11, 2018 #

Event: 2018 Sydney Sprint Series - Georges Heights

6 PM

Orienteering race (Sydney Sprint Series) 19:21 [5] *** 4.2 km (4:36 / km) +55m 4:19 / km
spiked:16/20c shoes: Asics Kayano 22 (Black)

Good fun course but made a number of small mistakes including #1 (10 secs) missed bush option, #4 (15 secs) got caught on impassable cliff and had to back-track, #14 (20 secs) got caught at dead-end through passage around building, #15 (20 secs) looking for control without flag.

Sprint - Splits

Saturday Feb 10, 2018 #

Event: Sydney SOS - Killarney High School

10 AM

Orienteering race (Sydney SOS) 22:53 [5] *** 3.68 km (6:13 / km) +52m 5:48 / km
spiked:17/25c shoes: Altra Lone Peak 3.5

Very difficult Sprint on multi-levels. But many of the obvious routes were blocked which meant you needed to go up-down-up or vice versa to get to the controls. Lost so much time as did the entire field.

C • Genious course setting! 1

Long Line - Splits

Wednesday Feb 7, 2018 #

Event: 27th Sydney Summer Series - Telopea

6 PM

Orienteering race (Sydney Summer Series) 41:39 [5] *** 8.43 km (4:56 / km) +117m 4:37 / km
spiked:29/30c shoes: Asics Kayano 22 (Black)

About 200m off optimum. Lost a minute on #22 near end on a very indistinct vegetation boundary. Otherwise a decent run on a good bush course.

Sunday Feb 4, 2018 #

Event: 2018 Sydney Sprint Series - Brighton-Le-Sands

5 PM

Orienteering race (Sydney Sprint Series) 13:29 [5] *** 3.33 km (4:03 / km) +14m 3:58 / km
spiked:11/15c shoes: Altra Lone Peak 3.5

Fast course with not much detail except a few controls in the school. Still managed to lose time on an easy nav course. Started going from #2 to #10 as the line on the map to 10 went right through 2 (15 secs), wobble on #5 (5 secs), didn’t see best route back-tracking to #7 (20 secs).

C • Lines 6

Sprint - Splits

Saturday Feb 3, 2018 #

10 AM

Orienteering race (Sydney SOS) 12:14 [5] *** 2.44 km (5:01 / km) +58m 4:29 / km
spiked:24/27c shoes: Altra Lone Peak 3.5

Great fun intense 1:1500 map at North Sydney Boys High School. Legs starting to feel again after a rest week. Bit wet underfoot to took it easy round corners. Lost time on #8 (10 secs) route choice, #19 (5 secs) wide route on map change over, #21 (30 secs) over-corrected after originally being in correct underpass.

C • "Sealed Area" 3

Long Line - Splits

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