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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CHorley

In the 7 days ending Feb 19:

activity # timemileskm+m
  Orienteering4 3:22:04 13.91(14:32) 22.38(9:02) 77692 /102c90%
  Running11 3:14:31 18.93(10:16) 30.47(6:23) 342
  Strength and Conditioning1 40:51
  Walking1 17:34 1.16(15:12) 1.86(9:27) 34
  Total13 7:35:00 34.0 54.71 115292 /102c90%
  [1-5]11 6:36:35
averages - sleep:8.3 rhr:54

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Sunday Feb 19 #

10 AM

Running warm up/down 20:31 [2] 2.37 km (8:39 / km) +32m 8:07 / km
ahr:132 max:160 rhr:53 slept:8.37

Orienteering 1:06:41 [4] ***** 6.94 km (9:37 / km) +208m 8:21 / km
ahr:166 max:192 spiked:20/25c

Gumble “Middle” simulation. Knew it was gonna be long so kinda LD pace (probably a lot slower still) picking up in the west side. Very cool. Too much sloppiness particularly at the start. Wanted more but had to leave.
12 PM

Running warm up/down 37:09 [1] 3.46 km (10:44 / km) +52m 9:59 / km
ahr:130 max:178

Saturday Feb 18 #

9 AM

Running warm up/down 8:00 [2] 1.06 km (7:33 / km) +59m 5:54 / km
ahr:144 max:168 rhr:54 slept:8.67

Orienteering 1:07:55 [3] **** 4.31 km (15:45 / km) +273m 11:58 / km
ahr:144 max:184 spiked:16/16c

Khalis Rocks not night O. Keep running into fallen timber. Limping halfway to 7. Skipped 9 and 11-23. Wish I coulda done more but the overwhelming opinion was the vegetation generally sucked for orienteering.
11 AM

Running warm up/down 6:33 [2] 1.06 km (6:11 / km) +4m 6:04 / km
ahr:175 max:180

6 PM


World XC Report: To be added. Was good.

So leaving Kahli's Oskar accelerated way too quickly and caused the car to break down. Thankfully Nick Wilmott lived 4k down the road and was good friends with Oskars dad. He took us there helped us pack up the tents another 4k down the road while Oskar sat with the car. We arrived and got lunch leftovers while Oskars car got towed to Bathurst. Ali picked Sam and I up for the World XC and we arrived just after 3:30 when the mixed relay started.

Missed most of the first lap but saw Ollie Hoare come in 3rd. Jess Hull got us into 1st. Started properly spectating and the atmosphere was insane when Stewy went around. Unfortunately he dropped a place to Kenya and sent Abby out in 2nd with Ethiopia and South Africa both within 5-10 seconds. I was quite surprised to see Caster Semenya though but realized that was completely legal (400m-1609m she is banned). Abby lost a spot to Ethiopia but still Aussie got 3rd!!!!!!!!!!!!

U20 races began with the women first Amy just off the pack and then must have just died and it wasn't too interesting from there as it was like 35 degrees. Mens race Logan was up front earlier but was probably too ambitious and maybe DNF'ed while Archie managed a solid 17th. Recognized a few people in the golden ticket races but I don’t think I would have made it but probably should have entered for fun and hope. Apparently quite a few people collapsing with heat exhaustion. Around this time I helped Aston win a chess game .

Then came the Open Women. Again not expecting Aussies to be up there but Leanne was just off the pack on lap 1 then on the back for lap 2 and 3 before I believe a surge kind of broke them up on lap 4. Leanne still looked strong but was now off the back probably in like 15th? I heard Letesenbet Gidey made a break and just thought the race was over then. She was striding down the hill a couple hundred meters from the finish in her typical fluid style. Up the hill she still had a 50ish mette gap but she didn’t look like she was running that fast (taking it easy because she’d wrapped it up maybe), but a surge from Chebet was happening in the background and the gap was visibly closing. Around the final turn 100m from the finish and I thought Gidey had this but she didn’t look like she was running properly at all and had looked back a couple times. Chebet rounded the corner and started gassing the finish and it was just getting closer and closer and Gidey was not getting faster. With 20m to go Chebet stormed past and Gidey tried to push but collapsed and was overtaken. Unfortunately her team (non-runners) tried to help and I knew she’d be disqualified because of it. Heartbroken for Gidey knowing that if she didn’t try speed up that would’ve have been an easy silver and less team points for Ethiopia (golflike scoring). Leanne came in a bit later and looked like she’d gained a couple spots but looked way worse than Gidey on the final stretch and just drifted downhill (finish stretch was slightly slanted) which sucked because the proper finish line was in the Centre (not the whole way across), she also collapsed at 15m from the line and lost a bunch of spots but got up and finished. Amazing run.

Now for the men’s. What a stacked field even without people like Jakob. Race was moved 20 minutes earlier to avoid to upcoming thunderstorm and a cool shift moved in (these guys were probably only in 25 degrees or at least that’s what it felt like). So the race started and wow it was Africans leading nooooo way. Saw Tim and started shouting pretty loud on the first section, then I ran back and forth to the highest point of the course after "the billabong" to the hill just before "the beach". Watching the Africans then cheering for all the Aussies before Tim strutted along. After about 3kms I saw him with Ed Goddard and I was like wow I knew Ed was fast but Tim is just as fast. At 4 (or 6) km a bunch of orienteers including me were shouting at Tim and he even looked over at his personal cheer squad. He eventually dropped Ed as well while the Africans just stretched their lead with all the contenders still there (Kiplimo, Cheptegei, Kamworor, Kandie) while Jack Rayner was first Aussie followed closely by Ky Robinson. After 8kms Ky Robinson had overtaken Jack whilst Golden ticket entrant Liam Adams appeared to have moved up like 20 positions. Was at the beach trying to cross the track shouting at Tim when he went past (to some odd looks from the spectators) and then there was a gap in the runners and everyone rushed over the track to head to the finish. Got a decent ish spot, then a lady dropped her sunnies and I handed them back to her before she let me stand right on the fence to watch the finish. Absolute Gold. Kiplimo came in first somewhat unsurprisingly (he's in great form ran WR half mara solo and is still young) with Aregawi in second (who's also quite young and holds road 5k record) and Cheptegei (probably everyone's favourite) in third. Further back is Ky Robinson in 23rd, then Jack and Brett and Andy all close ish behind. Rorey Hunter a bit further and Andre dropped a bit to end up behind two kiwis. Then came TIM!!!!!!!!!!! YEWWW 61st.

Such a great experience but everything had to leave immediately post race due to thunderstorm so no chats with the runners. Apparently Australia came 4th in the mens and womens behind none other than Uganda, Ethiopia and Kenya (and 50+ points down).

Also Tim is Tim Robertson the Kiwi Orienteer. Unfortunately they didn't mention his WOC silver and bronze medals at the start line (bet none of those Africans had achieved that huh).

Friday Feb 17 #

4 PM

Walking 17:34 [0] 1.86 km (9:27 / km) +34m 8:39 / km
ahr:115 max:159 rhr:54 slept:8.75

World XC course walk + berm testing.

Wow very cool course, maybe I shoulda done golden ticket.
6 PM

Running warm up/down 8:06 [2] 1.4 km (5:47 / km) +24m 5:20 / km
ahr:139 max:152

Orienteering intervals 35:18 [4] *** 6.36 km (5:33 / km) +86m 5:12 / km
ahr:152 max:190 spiked:42/45c

CSU Sprint ints. Mass starts, unforked. Pretty good technically, won 2 of 5 (with Aston Key but I think he may not be trying super hard with a minor injury) made 2 mistakes of significance, 1 was a very small connection of building and garden bed and the other was assuming the control was on the other side of the garden bed. Happy with the pace and flow. 30ish degrees for it will add stats a bit later.
7 PM

Running warm up/down 3:03 [1] 0.25 km (12:12 / km) +2m 11:44 / km
ahr:139 max:189

Kinda walk. Post chat with Tim the cross country runner.

Thursday Feb 16 #

5 PM

Running warm up/down 19:22 [2] 3.85 km (5:02 / km) +7m 4:59 / km
ahr:142 max:162 rhr:54 slept:7.78

6 PM

Running intervals 10:13 [4] 2.2 km (4:39 / km)
ahr:144 max:170

4 x 300 (2 minute cycle), 4 x 80 (30|50) jog back.
Small one. Big weekend ahead.

46, 49, 49, 47 (meant to be 51).

Running warm up/down 7:39 [2] 1.32 km (5:48 / km) +4m 5:43 / km
ahr:168 max:183

Max was stirring Indy.

Wednesday Feb 15 #

5 PM

Running warm up/down 2:05 [1] 0.47 km (4:26 / km)
ahr:134 max:142 rhr:52 slept:7.73

6 PM

Orienteering race 32:10 [4] *** 4.77 km (6:45 / km) +209m 5:32 / km
ahr:176 max:204 spiked:14/16c

SSS Anniversary Cup - 1st.

Not much competition apart from Ryan. Picked up on the first control direction really quick and took a decent lead. Chose to go straight on 2 but I believe all mapped cliffs are impassible so I lost a bit of time and Ryan overtook. Messed up 3 think I was on a different parallel track but made Ryan screw up as well. Should have gone straighter to 4, then mostly good for a while until I decided to run along a mountain bike structure that was very wobbly, almost stacked and whacked my hand on the wood. Stopped foccusing on the trail to 13 and did an extra 50 metres. Slog to finish but got it done. Won by 5:59.

Then broke my trophy going home.

Running warm up/down 6:50 [1] 1.18 km (5:47 / km) +2m 5:45 / km
ahr:154 max:180

Tuesday Feb 14 #

5 PM

Strength and Conditioning 40:51 [0]
ahr:90 max:113 rhr:54 slept:8.45

Good until push-ups. Bodyboarding has done nothing for my arms.

Monday Feb 13 #

6 PM

Running 1:05:00 [2] 11.85 km (5:29 / km) +156m 5:09 / km
ahr:156 max:178 rhr:54 slept:8.05

Stopped for like 10 minutes to watch some surfers at Mahaka(?). Added to my bucket list and will try ride by end of year, 1 mate has already agreed.

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