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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: markg

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  Orienteering1 45:32 3.29(13:50) 5.3(8:35)12 /21c57%
  Running2 36:31 4.09(8:55) 6.59(5:33) 16
  Total2 1:22:03 7.39(11:06) 11.89(6:54) 1612 /21c57%

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Sunday Oct 2, 2016 #

11 AM

Orienteering race 45:32 [5] ***** 5.3 km (8:35 / km)
spiked:12/21c shoes: Inov8 X-Claw 275

Aus Middle Champs at the Cascades, 12th and 7th Aussie. This was a great race, so much intense goodness. I was pretty happy with my race, getting around Cascades with no major mistakes is a feat, but looking deeper I was sloppy around the control on numerous legs, not slowing down to make sense of the detail, and cumulatively this cost minutes and places. Better generalisation and plans for more confident, attacking orienteering would have helped in some places. I think I need more runs in similar complex terrain to practise.

My biggest mistakes were at #4 and #16, just stupid mistakes in the circle, these were probably a minute together, but then also lost time at #6, #7, #8, and #9. #8 was only a small mistake but a big loss: I mucked around about where I crossed the creek and then climbed too high across the slab. I was also surprised to see I was 52s (44%!) off the pace on #3 even though I spiked it. I went left of the first hill - I guess straight was better.

I took a tumble coming out of #18, the only place on the course where it could be caught on camera! I managed a ninja roll and came away more or less unhurt. It looks pretty funny though:

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Inov8 X-Claw 275

Wednesday Sep 28, 2016 #

5 PM

Running 26:31 [3] 5.09 km (5:13 / km) +16m 5:08 / km
shoes: Nike Flyknit Lunar1

Easy evening run along Moggill Ck in west Kenmore. Achilles has been sore since the relay and this run didn't help. If it doesn't improve over the next few days I might have to skip the middle champs.

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