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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O-ing

In the 7 days ending Apr 7, 2015:

activity # timemileskm+m
  Teering4 2:39:10 13.43(11:51) 21.62(7:22) 51311 /14c78%
  Running1 15:00 1.24(12:04) 2.0(7:30) 20
  Water Running1 10:00
  Total5 3:04:10 14.67 23.62 53311 /14c78%
averages - weight:75.5kg

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WeThFrSaSuMoTu

Tuesday Apr 7, 2015 #

Note

Happy with 3rd at Easter. However I need to come up with something to break the K/L/V stranglehold. Since Easter 2013 I've finished next runner up to these 3 in 12 straight starts except for one where Paul Pacque dropped me to 4th. I've only managed to edge Rob Vincent out of a place in 3 of those, with no places above either K/L.
Call of the card:
Name, Starts, First, Second, Third, Fourth
W Key 7 6 1 0 0
Lawford 13 7 5 1 0
Vincent 6 1 2 3 0
R*thery 12 0 5 4 3

Head to Head since Easter 2013
ER 0-11 GL
ER 0-7 WK
ER 2-1 PP
ER 4-3 RV
ER 12-0 anyone else
WK 6-1 GL
WK 3-0 RV
GL 6-2 RV

Monday Apr 6, 2015 #

11 AM

Teering race (Easter) 50:32 [4] 7.43 km (6:48 / km) +112m 6:19 / km
shoes: VJ Bold

Mulga Valley, Easter Day 3, M55, 5th. Not the usual Day 3 fade-out, but did make an actual map reading mistake. This came at 5. Had been a bit slow at 4 (should have kept further left (-10 secs), but thought I should keep the same height out of the saddle to the pit at 5. No, I had to climb a contour. Overshot and lost about 1:40. Bad direction then to 6 and went into the wrong gully (-10 secs, the one with the boulder thankfully, to the west). 7 was needlessly slow through the creek detail.
8 deserves its own paragraph. A small feature in flat terrain - needs a good compass bearing. Took one I thought from 7. When I crossed the creek at halfway I was so far left that I took a while to actually locate myself - I couldn't believe I had drifted 120m off line on a 250m "accurate" bearing. So abandoned the compass and went in the vague direction of the big creek and ran straight to it. Could have been very ugly had I continued on the "accurate" bearing. GPS shows a very straight line for the early section, and it looks like the right angle (in True Grid - magnetic declination +7.9 degrees, so maybe 8 degrees out).
Slow once back in the creek; climbed up and down needlessly at 13 (-30 secs) and ran around too far at 15 (-30 secs) where fatigue definitely set in. So around about 3:30 again lost. Still way behind K/L (39, 41).
12 PM

Teering warm up/down 24:10 [2] 2.1 km (11:32 / km) +16m 11:07 / km
shoes: VJ Bold

Shadowing Aoife on the VE.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km) +20m 7:09 / km
shoes: VJ Bold

Keeping warm in the ice cold wind.

Sunday Apr 5, 2015 #

11 AM

Teering race (Easter) 44:43 [4] **** 6.49 km (6:53 / km) +160m 6:08 / km
spiked:11/14c weight:75.5kg shoes: VJ Bold

Tundarri, Bri Glen. Day 2, M55, 5th.
A good start with the fastest split (2:23 on around a 500m leg). However, slow through the creek after that, with a definite wobble on 2 (-15 secs), losing about a minute on Key/Lawford over the next 6 controls. Then the first major route choice and I chose wrong by going straight line. I think right was faster - 10 contours up and 7 down less, but 300m extra. Lost 1:30 on K/L here so maybe 1 minute error? Slow on 8 and then the next route choice; straight again, wrong again. Could have avoided 5 contours up/down by going left an extra 100m (-30 secs). Went up the creek to 11, losing a bit more time (maybe 10 secs). Wayward to 12, hit the flag on the creek bend to the south (-15 secs). Wayward again on 14, had mistakenly thought the last control was different for several courses, when in fact it was the same and hung high (-10 secs).
So 2 route choices and 3 wobbles cost about 3:20 - still way off K/L who did 38.

Saturday Apr 4, 2015 #

Teering race (Easter) 39:45 [3] 5.6 km (7:06 / km) +225m 5:55 / km
shoes: VJ Bold

Easter Day 1, Wonna Creek, Bri Glen, M55, 3rd. Bad preparation - no GPS, no gaiters, no tape for laces, no description holder (safety pinned to front imstead).
Slow start up hill. Should have avoided rocky ridge to 4 - either left or right would have been quicker. Bad route choices to 5 and 6 - should have used the big, blue highway. Pretty clean through the last few and set up my podium finish overall.

Thursday Apr 2, 2015 #

Water Running 10:00 [2]

Nyngan with Aoife

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