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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nicki

In the 7 days ending Mar 17, 2019:

activity # timemileskm+m
  Orienteering1 6:05:00 11.81(30:55) 19.0(19:13) 700
  Crossfit/Gym/Weights/Core3 3:15:00
  Running2 3:10:00 14.29(13:18) 23.0(8:16) 800
  Road Biking2 2:55:00 44.12(15.1/h) 71.0(24.3/h) 365
  Miscellaneous1 45:00
  Total7 16:10:00 70.21 113.0 1865

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Sunday Mar 17, 2019 #

Running (Bloated Goat) 2:15:00 [4] 16.0 km (8:26 / km) +800m 6:45 / km

I had this crazy idea that I would double down on the rogaine with a 30km trail race the next morning. I figured it would make for a good training block. Only problem was I didn't anticipate it being that hot. We didin't finish the rogaine until after 8 pm and I had suffered in the heat. Linda and I stayed in an Airbnb in Bedfordale in order to be close to the race start the next morning. I had 6 hours of sleep, which was good, but felt pretty marginal when I woke up. Definitely still physcially depleted and dedyrdated.

I thought about changing down to the 20 km distance, which would have been really smart, but didn't.

The course was ridiculous, with one vertical, pea-gravel, rutted out, exposed dirt track after another. Slipping was a real risk while going uphill and a certainty when going down. "Trail" races with really unpleasant, contrived courses are not my thing.....and that's saying something because I've been to Barkley 5 times. At least the Barkley makes a nice loop. By 8 am, it was already swelting hot, but I was hanging in there toward the back of the pack (as expected). But at 9.30, at the 16km aid station, I made my first wise decision of the weekend and pulled the pin before the entire valley got turned into a furnace (it ended up being 36 degrees!) and thus avoided digging myself into a hole so deep that I wouldn't emerge for at least a week. Still, 16 km on tired legs was good practice for Dragonsback and I'm glad I got out for that much.

Saturday Mar 16, 2019 #

Road Biking 1:00:00 [3] 26.0 km (26.0 kph) +165m

A little morning tootle to get the legs ready for what is going to be a big weekend of training!

Orienteering (Bright Lights Rogaine) 6:05:00 [3] 19.0 km (19:13 / km) +700m 16:13 / km

It was way too hot of an afternoon (34 degrees) to be bashing around in the thick bush out in the Perth hills. Linda and I made the very bad decision to wear shorty-shorts and a tank top seems it was so hot. Lesson learned - WEAR PANTS, no matter what! We would have been signifcantly faster if we had our skin covered. The front of my legs look like they have been through a meat grinder.

We weren't sure how fast the terrain was going to be so set a convservative 20 km loop with lots of unavoiable elevation. The plan was to get everything except the 3 isolated controls in the NE corner and one 90-pointer in the middle of the map at the bottom of a deep valley.

We were super excited to be the first team to the first control. Not sure what everyone else did, but we just took a direct route on the contour and were leaving as everyone was dropping in from above. Hit the next few very quickly and then had a bit of difficulty with the 4th one that I am sure was about 100 m south of where it should have been. Everything else was really smooth and we found ourselves all the way down on the Bib track in just 2.5 hours.

Then I started to suffer a bit of heat illness. I was excessively puffing on the climbs and feeling quite dizzy. Had to stop a couple of times for a 2-3 minute rest in the shade. We also hit some really tough bush and all of this slowed us down. Once the sun dropped behind the hills then I came good again. Hit 103 on the lookout as the sun was setting and it was gorgeous. Then realized we had to move fast to clean up the rest of our planned route. Had no problems in the zigzag section but as we picked up 91, we realized that we only had 25 minutes to get back and so had to abandon the big 290 group in the SW corner. Supper bummed about this. We could have just jogged to the quarry along the flat dirt road as others were doing, but Linda made the call to go for the last two controls on our route, which involved bum sliding down a prickle and scratchy bush covered slope to a creek junction, and then bashing back up to the road as fast as possible, suppressing the screaming pain of our legs, then sprinting the 1.5 km back to finish, uphill. We picked up 140 points but got a 50 point penalty for being 4.5 minutes late. What a finish.

Happy with 4th overall (out of 88) and 1st W.

Friday Mar 15, 2019 #

Crossfit/Gym/Weights/Core 1:00:00 [3]

Thursday Mar 14, 2019 #

Running 55:00 [3] 7.0 km (7:51 / km)

Very soft beach running

Wednesday Mar 13, 2019 #

Road Biking 1:55:00 [3] 45.0 km (23.5 kph) +200m

River + KP

Miscellaneous (Kitesurfing) 45:00 [1]

Awesome today.

Tuesday Mar 12, 2019 #

Crossfit/Gym/Weights/Core 1:15:00 [3]

Filthy Fifty, plus some stretching, rolling and running. Finally getting comfortable with my handstand on the other leg!

Monday Mar 11, 2019 #

Crossfit/Gym/Weights/Core 1:00:00 [3]

Another 4.30 am session to get the day started!

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