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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sten

In the 7 days ending Mar 3, 2012:

activity # timemileskm+m
  Cycling2 1:34:26 26.61(16.9/h) 42.82(27.2/h)
  Orienteering3 1:19:59 7.44(10:45) 11.97(6:41)31 /40c77%
  Walking1 35:00 1.55(22:32) 2.5(14:00)
  Running1 29:37 4.16(7:07) 6.7(4:25)17 /17c100%
  Total7 3:59:02 39.76(6:01) 63.99(3:44)48 /57c84%

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Saturday Mar 3, 2012 #

7 AM

Walking 35:00 [1] 2.5 km (14:00 / km)

Walk with R.
2 PM

Orienteering race (NavDash) 19:13 [5] *** 4.3 km (4:28 / km)
spiked:21/22c shoes: Brooks Beast 12

First NavDash event for the year at ECU Joondalup. Without Oscar at the start there was a chance to get a win, so I wanted to do well and was even a little nervous before the start. Messed up the first attempt at starting because I had forgotten to clear and check. Luckily noticed the start control did not beep, so I went off a minute later instead. Good course with lots of route choice. A few long legs at the start had me tired pretty soon. Lost a few seconds at #13 and #14 towards the end of the most complicated section, but was fine through most. Chose the wrong route on a few legs; two I noticed while running, but I found I had made a few more sub-optimal routes when looking at the map afterwards. Still, won the event by 17 seconds over fenry and more than a minute ahead of tRicky. Fenry didn't seem very happy with his run; he should win a few of these NavDash events if he keeps improving.

Wednesday Feb 29, 2012 #

6 AM

Cycling (commute) 44:42 [3] 21.83 km (29.3 kph)

Ride to work. Passed a woman just after Berrigan Dr and she stuck to my wheel all the way along the freeway bike path. She gave me a nice thankyou as I turned off near Aquinas. Slow into the wind from there.
4 PM

Cycling (commute) 49:44 [3] 20.99 km (25.3 kph)

Ride home from work. Much slower than this morning, but it felt harder. The wind had something to do with that, but so did my lower energy levels. Started the GPS late because it took a long time to get a lock.

Tuesday Feb 28, 2012 #

6 PM

Running (NavDash training) 29:37 [4] * 6.7 km (4:25 / km)
spiked:17/17c shoes: Brooks Beast 12

Line course on the Atwell map to get in the mood for NavDash. Looking forward to the real NavDash, because this was pretty boring.

Sunday Feb 26, 2012 #

8 AM

Orienteering (bush) 34:46 [4] 4.24 km (8:12 / km)
ahr:142 max:164 shoes: Mudclaw 333

Bush training set by Craig. Had to follow a wobbly line instead of going from point to point, without using a compass, navigating by contours. There were no boulders or rock surfaces on the map. The start was hard, because we were slightly off the map and had to cross a watercourse which threw me off a bit. I took one compass bearing here to make sure I wasn't running off the map completely. Managed to rejoin the line after having gone a bit too far right and was fine until the downhill bit where I veered left too much and ended up on a different clearing. Noticed what I had done after a bit of confusion and it turned out I had cut off a bit of the course, but I just rejoined the line where I was and was ok for the rest. Together with Juffy for the last bit and we both crossed the final creek too soon, leading to a bit more confusion in between the watercourses. Good training.
9 AM

Orienteering (bush) 26:00 [4] *** 3.43 km (7:35 / km)
ahr:149 max:163 spiked:10/18c shoes: Mudclaw 333

2.8 km sprint course in an area with lots of boulders on a 1:5000 map. Started ~2 minutes behind Juffy. Got confused on the way to #1, because we had started from the wrong location. I never got going really well in the first half, approaching most controls from the most awkward direction and veering off to wrong features on a few occasions, especially on #8 which was on a cliff that I didn't notice coming in from the top. Good practice. Those boulder areas aren't my strongest point.

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