Training Log Archive: O-ing

Event: Australian Orienteering Championships 2016
 

Griffith University, Gold Coast. M60, 2nd. Tricky sprint and couldn't read the detail in some vital parts. Went for a run-through and ran down a corridor to a set of toilets on the way to 3, no way out. U-turn and went back out but still couldn't see how to get through on the map or in real life. So went around. Another couple of instances of similar inability to see the detail, but not as costly. Had trouble finding the start triangle too - should have been prepared to turn the map right way up, with the tartan track on the left.
So 10 starts in the Aus Champs Sprint - 10 podiums - 4 wins, 3 2nd and 3 3rd.
Running wise went OK, but lack of training showed in sub-standard speed. L knee fine (kinesis taped). R achilles flared up in the last 500m and rendered me a cripple after - can't walk without pain. Luckily didn't enter the Relays, but does not look good for next weekend.
Tale of the Winsplits:
-10 seconds: Confusion at start - couldn't find start triangle; couldn't see way through to left
-10 seconds: leaving 2, trying to work out route to 3 - difficulty reading detail
-10 seconds: missed ramp access to straighter route to 3
-30 seconds: on way to 3 ran down a throughway to a toilet block (not on map). Back out but couldn't see throughway stairs on the map (partly under circle for 9 and a contour) or in terrain. Now 6th and 1 minute down after 4:43!
-5 seconds: couldn't read stairs access to 7 - thought it was probably OK but couldn't be sure on my glimpses at the map.
-10 seconds: 100% my mistake; misread the map and went down the wrong path
-5 seconds: leaving 9, again couldn't read stairs access on the map, so went around
-10 seconds: hesitation on the way to 11. Basically ran straight to it, so Ted gaining 14 seconds here is strange (23 to 37). EDIT. Not that strange. It was 100m so Ted ran it at 3:50 pace where I was 6:10 per km.
Fastest to the finish from here but only got that 10 seconds back from Ted so lost by 42.
Total time loss - 1:30.

Encouraging warm up, no pain in L knee or R achilles.
No warm down - R achilles locked up, sore could not walk without a limp.

Jacobs Mount, Carrai State Forest. Got quite cold, finished at 5 and the car said 11 degrees, same as the morning. Drove back down the mountain and an hour later it was 20 degrees.
Severe DOMS after,particularly the glutes - much sorer than from a one hour pilates session. Does this mean I should walk more?
1 goanna, 1 red-belly, 1 wallaby, 1 tick, hundreds of buzzing but not landing flies.

Normal mat (200). Hamstring curls (40). Reformer 250x3. Vmos. Hundreds - 200. Slidies 60. Lunges 20. Plus Plank 95 secs later with A.