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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GM

In the 7 days ending Apr 22, 2014:

activity # timemileskm+m
  Running5 3:58:05
  Orienteering3 3:33:33 9.2 14.8 760
  Total8 7:31:38 9.2 14.8 760

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Tuesday Apr 22, 2014 #

10 AM

Running long 1:45:25 [3]
shoes: Salomon Sense Mantra

Feeling ok today so planned a longer run. MaryMac dropped me at the Six Foot Track where it crosses Megalong Valley Rd. This is next to the TNF100 checkpoint 3. I just headed back to Katoomba along the 6ft which was lovely running. The first part was mainly fire trails with a couple of styles. Then onto the small path at Nellies Glen which climbs gradually until the stairs. They weren't too bad but my legs were a bit tired from yesterday. At the top of the stairs I turned right and followed the TNF100 course on various paths and roads through to the Acquatic Centre. Then kept on to the ovals near Scenic World to meet MaryMac.

Second breakfast at Cassiopeia Specialty Coffee in Lurline St was great - especially the toasted sourdough with seasonal jams ... yum.

Monday Apr 21, 2014 #

9 AM

Orienteering race 57:18 [4] 4.9 km (11:42 / km) +295m 8:59 / km
shoes: Brooks Cascadia 5

Easter 3 Days - day 3 at Cherry Farm

Great first leg but I stupidly went straight while the quicker route was keeping left and picking up a couple of bits of track and less climb. The last bit into 2 was slow through the rocks and fallen trees and it would have been quicker running around the bottom then up. I ran along the open valley then up beautiful side valley to 3 - this is why I go orienteering as it was just magic running up through the bracken with the rocks on either side. I stuffed around at the end thinking the cliff was my boulder so I was surprised not to find a flag and also not to find a northern side of a boulder. I just kept going to the next feature but lost 20 sec. Ok to 4 then ran to the broken fence, and hit it in the middle. I thought 'fence end' so turned left and went to the wrong end, so checked my description again and went to the other end. I then ran off in slightly the wrong direction and by the time I gathered myself I was past the gully and looking at the spur to the east of the correct one. I then managed a beautiful parallel error 100m to the east of where I should have been. After kissing goodbye to 4 minutes I was back at the control. Quick down to 7 then ran north into the next valley and followed it to the end then angled up onto the spur leading to 8. I intended to go right on 8 to 9 but didn't go far enough when I hit the first track. Instead of going another 200m and 2 contours i started traversing into the gully. Dumb. I ended up adding an extra 30 m of climb by having to drop into the next gully before climbing to the second track. so easily lost a minute. I was disappointed with my thinking today and need to do some more practise if I want to improve - its not like riding a bike.

I ended up 4th overall. Geoff was supreme as always wining every day, and Melvyn had a great run today and it would have been hard to stay ahead of him without a perfect run. Russ showed the benefit of three steady runs for a well deserved 3rd place.

Orienteering warm up/down 20:00 [3]
shoes: Brooks Cascadia 5

Sunday Apr 20, 2014 #

10 AM

Orienteering race 46:46 [4] 5.1 km (9:10 / km) +210m 7:36 / km
shoes: Brooks Cascadia 5

Easter 3 Days - day 2 at Prossers Reef.

A good steady start to 1 but too cautious to 2. My original plan for 2 to 3 was to run along the creek to just south of the control and climb along the line of rock but the creek was SO slow that I bailed at the first junction and climbed diagonally up through the semi open bare rocks then traversed through the two gullies to the east and used the big boulder as my AP. A tiny bit to the right of the straight line to 4 was good and only lost 15 sec at the end fluffing around getting down the rocks to the left of the control - should have gone right. I missed 5 a tiny bit to the left and had to run back to it so lost another 10 sec. Straight on 6, but aimed off a tiny bit to the left on 7. Straight to 8 and 9 and used the gully before 10 as my AP so I curved a little to the left. Then I sort of lost the plot for a leg and thought the control was up the side of the main gully and I needed to be careful etc. when in fact it was in the bottom of the main gully Nd I should have gone straight and hard, which I did on 12 to 14. A better run than yesterday but still making a couple of poor decisions - a lack of O lately probably hasn't helped.

Orienteering warm up/down 20:00 [3]
shoes: Brooks Cascadia 5

Saturday Apr 19, 2014 #

9 AM

Orienteering race 49:29 [4] 4.8 km (10:19 / km) +255m 8:09 / km
shoes: Brooks Cascadia 5

Easter 3 Days - day 1 at Carwell's Labyrinth

After our Cockies Map and Pide night on Monday I had Lachy's 'straight is great' in the back of my mind and when I looked at the first leg I thought just go straight. I thought the boulder would be further down the slope but that wasn't a problem. My original intention on 2 was to follow the creek past the cliff line then climb but I crossed over the creek and the running was crappy so I climbed and thought I would run under the cliffs but it was slow so I went up through the small gap to the flat open above then just ran hard to the knoll SE of the control and down the slope. Straight on 3 then started going left on 4 for about 20m but stupidly changed my mind and went right around the hill and down the narrow spur to cross the creek. Up beside the watercourse to the big boulders and then I was planning to go up to what I thought was the small gap on the right below the control. When I got there there was just a cliff line and no gap! So I started tracking north under the cliff looking for a way up - missed seeing the one on the map and kept going towards 5. I then spotted a climbable cliff even if the map suggested otherwise and went up, then back to 4. I lost a couple of minutes on this leg but put it aside and got back to the course. Just straight and clean through 5 to 14 then got sucked right heading for the fence crossing and tried scrambling under the fence which was a bit slow. Was cross so ran a bit harder out of 15 on the flat and missed the start of the gully and was around the wrong spur before correcting so lost 20 sec. The rest was just running. A few less of the tiny legs at the end might have improved the course, but enjoyed it just the same.

Orienteering warm up/down 20:00 [3]
shoes: Brooks Cascadia 5

Good warm up but nearly missed my start group because OANSW decided to set the clock at the pre-start to O-time rather than O-time+6min the way every other event does.

Friday Apr 18, 2014 #

Event: Easter 2014
 
5 PM

Running 31:25 [3]
shoes: Asics GT-2000

Run from our B&B down to the Cox's River and back. Did an even split which was pleasing since there was a lot more up on the way back. Feeling spritely

Thursday Apr 17, 2014 #

7 AM

Running 32:05 [3]
shoes: North Face Hayasa II (red)

Run to work
7 PM

Running 35:30 [3]
shoes: North Face Hayasa II (red)

Run home from work. It was dark and I had no light, but it was very still and peaceful.

Wednesday Apr 16, 2014 #

8 AM

Running 33:40 [3]
shoes: North Face Hayasa II (red)

Run to work via Melba playing fields, Florey and Lake G.

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