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Training Log Archive: Tane

In the 7 days ending Apr 8, 2012:

activity # timemileskm+mload
  Cycling6 2:49:47 46.86(16.6/h) 75.42(26.7/h) 77366.3
  Orienteering3 2:47:59 14.29(11:45) 23.0(7:18) 91567 /81c82%699.1
  Running4 1:38:32 10.1(9:45) 16.26(6:04) 211218.2
  Total9 7:16:18 71.26(6:07) 114.68(3:48) 120367 /81c82%1283.6
  [1-5]9 7:13:51
averages - sleep:7.5 weight:57.8kg

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Sunday Apr 8, 2012 #

12 PM

Orienteering race 41:40 [5] ***** 5.8 km (7:11 / km) +150m 6:22 / km
spiked:22/30c shoes: VJ Bold Stud

NZ middle distance Champs - Stags Roar

After the long I was feeling quite poorly the rest of the evening and into the next morning. Was still having gut problems and feeling a bit feverish right before the start. Not in a good mindset to begin with.

Tried to get the mind asroused but nothing was working, so just pottered along to the first two controls, making a couple of stupid little mistakes, then 6 I really cocked up, getting quite confused by the scale and contour size. Eventually once I sorted my shit out I had a good period of controls where I started to get the hang of the map. Into the shitty green/open stuff I got quite confused and stuck, had to go back and around to get the control. Luckily I had Kate to follow into it, then she took a massive dive/face plant and I could get in front of her :) At this point in the race I got focused, had a chance to stretch the legs and I was into the zone. I was supprised to hear I was into 5th place at the spectator leg as I thought I was way way behind by this stage. However this was encouraging and I smashed my way around the controls in the butterfly. I really enjoyed this part and was going full speed with no mistakes right on the edge of control.... I managed to keep the control up until 28 where I hooned off way up the hill way beyond the control when I switched my mind off for half a second. I caught and passed Brent here and smashed it to the finish.

Happy with this race even though it had more mistakes than any of the others. Just goes to show how out of practice I think my Navigation was...I really needed to have been training at intensity in similar terrain weeks before like those Auckland guys. A pity I never rated myself in this one as it was probably my best shot at doing well all weekend.

Running warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: VJ Bold Stud

Saturday Apr 7, 2012 #

12 PM

Orienteering race 1:30:49 [4] **** 10.3 km (8:49 / km) +685m 6:37 / km
spiked:25/27c shoes: VJ Bold Stud

NZ Champs Long - Waioneke

This was my race to shine, tough, steep and physical. I was expecting a hard race here and thats what we got. After another long wait at the AGM on friday night I had to settle for pizza for dinner. Not the greatest race food, then breakfast was a bit lacking too as we missed out on getting to a supermarket on Thursday night with plane preparation was not ideal.

However I hooned out of the start triangle and got straight to work. The first 4 controls I was going nicely, but to the 5th I took a poor route choice and ended up way of in some random hills to the right. I just kept going along the side of them until I got to the end without seeing the control. some relocation and I got back on track and quickly found the control but I was already down 3 mins. I quickly put it behind me and continued on. I maybe added a little bit of extra climb that I didnt need to on the long leg, but went through a really good patch for quite a while, pushing hard with no thoughts of slowing down.

Coming back up the hill I chickened out of going straight up through the shitty green and decided the track option was worth a go. Unfortunately for me the wheels began to fall off a bit there and I ended up having to go up through worse shit than everyone else who went straight....2mins at least here, and I was begining to struggle physically too. I made it to the rn through just in time, drinking and eating briefly here before making a good job of the last loop keeping composed and keeping everything under control. Then it was just fanging it into the finish.

I gave it everything and was left quite shattered afterwards. However my mistakes were very costly, and definitely cost me any chance of a top 3 placing. Tom smashed the course, and I dont think I was running anywhere near as fast as I needed to to keep up with him.

So basically, poor preparation, poor route choice, needed to have drinks a bit later than the spectator so I could have taken my leppin about 45min in rather than 25min or 1.15 into the race. Also I was too anxious to start and warmed up a bit early so I was in ideal race mode about 20min before my start when I needed to be in this state about 2mins before starting.... Lots of stuff to learn from there....

Orienteering warm up/down 20:00 [3] 4.0 km (5:00 / km) +60m 4:39 / km
shoes: VJ Bold Stud

Friday Apr 6, 2012 #

3 PM

Orienteering race 15:30 [5] ***** 2.9 km (5:21 / km) +20m 5:10 / km
spiked:20/24c shoes: Asics Gel-Speedstar II

NZ Sprint Champs at Kristin School.

Had to sit around and wait in the car for pretty much all morning before the start. Hanging around in the quarantine wasn't much fun either...managed to keep myself in control while warming up, not distracted too much from the task at hand.

Plan was to nail the navigation and not worry about the speed at all. Also if need be I had to stop to sort my shit out rather than just running and working it out on the way....which kind of worked.

First control, I took a wide option keeping out of the detail and making sure I hit the control...however this turned to shit a bit when I couldnt get through the gap I wanted to, but I did have the next leg down pat. No option this time but to go straight through the buildings. Nailed it, couldnt tell the difference between the open land on the next leg and Olive green so I went way around rather than risking it and cutting across.

The 4th control I was through the buildings with hardly much effort at all and was caught a little off guard. Took my time once across the road to plan the next leg ahead...but picked the wrong way anyway and went left. The map was a little different from what I thought and it took a bit longer than expected....saw Toby 1min behind me on the way to 7 which put the wind up me, so through the spectator control I took the time to sort my shit out and increase the intensity a little bit. Went around an extra building on the way into 9, saw Mike on the way to 10, however I was a bit scrappy to 11. It took me a little while to claw some time back on to pass Mike but I smashed out the long leg and took that by about 10sec from the rest of the field. I was then pretty good through the buildings to 19 before again going around the cluster of buildings and then an extra building one right at the end too.

A couple of tight ones then the easy 22nd control. Right around the side of the building and up the stairs....and no control...second look at the map, no I am right....must be further round no, a look back, nope there was Mike, look at the map again, it must be up, round the building I go, and spotted the ledge, no that cant be it, no wait yes it is. Crap. Then Smashed it, absolutely balls out to the finish two controls clawing back as mush time as I could...felt like I had a shit run but from being back in 10th at the specator I slotted nicely into 3rd place 5 sec behind Toby and another 30 behind Tim.

Happy with the placing but it was rather poor on my part. Some bad route choice to begin with and a little bit cautious to start with. That meant I ran a little out of control in some of the tight stuff. 22 turned out to be a controversial control and the subject of a protest. However it was a similar situation to a control at STB this year except this time I was able to avoid losing huge amounts of time and kept this mistake under some sort of control. Disappointed that I could have definitely won this race had I had a clean race, and a better start.

Running warm up/down 20:00 [3] 2.0 km (10:00 / km) +50m 8:53 / km
shoes: Asics Gel-Speedstar II

Wednesday Apr 4, 2012 #

7 AM

Cycling 28:41 intensity: (11 @0) + (3:05 @1) + (4:32 @2) + (15:58 @3) + (4:55 @4) 12.81 km (26.8 kph) +22m
ahr:143 max:171 slept:7.5 weight:57.8kg shoes: Exustar E-SR540

5 PM

Cycling 29:59 intensity: (4 @0) + (3:20 @1) + (7:54 @2) + (17:28 @3) + (1:05 @4) + (8 @5) 12.33 km (24.7 kph) +1m
ahr:138 max:182 shoes: Exustar E-SR540

Running hills 40:43 intensity: (7 @0) + (2:36 @1) + (15:47 @2) + (22:13 @3) 6.74 km (6:02 / km) +156m 5:25 / km
ahr:137 max:154 shoes: Asics Gel-Trabuco 14

Wed night run, easy one this week, just up to the kiwi and back. Nice and easy, but still not super slow but sharp. Didn't take a headlamp, got a bit dark, but luckily Hilary had one so I was all good :)

Tuesday Apr 3, 2012 #

(rest day)

7 AM

Cycling 28:44 intensity: (29 @0) + (2:04 @1) + (6:11 @2) + (16:20 @3) + (3:40 @4) 12.79 km (26.7 kph) +22m
ahr:141 max:166 slept:7.5 weight:57.8kg shoes: Exustar E-SR540

5 PM

Cycling 27:11 intensity: (2:13 @1) + (12:10 @2) + (12:48 @3) 12.34 km (27.2 kph) +2m
ahr:135 max:155 shoes: Exustar E-SR540

Monday Apr 2, 2012 #

7 AM

Cycling 27:10 intensity: (44 @0) + (1:25 @1) + (7:25 @2) + (17:03 @3) + (33 @4) 12.79 km (28.2 kph) +18m
ahr:138 max:164 shoes: Exustar E-SR540

5 PM

Cycling 28:02 intensity: (47 @0) + (2:16 @1) + (9:11 @2) + (15:16 @3) + (32 @4) 12.35 km (26.4 kph) +12m
ahr:135 max:164 shoes: Exustar E-SR540

Running 22:49 intensity: (5 @0) + (15 @1) + (7:35 @2) + (14:54 @3) 5.01 km (4:33 / km) +5m 4:32 / km
ahr:139 max:152 shoes: Asics GT-2170

Short and sharp 5km cruise around the block to get all the bad shit out of my legs from yesterday

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