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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 7 days ending Jan 4, 2014:

activity # timemileskm+m
  Orienteering6 8:21:38 36.53(13:44) 58.79(8:32) 1429
  Running5 1:15:00 4.97(15:05) 8.0(9:23) 20
  Total6 9:36:38 41.5(13:54) 66.79(8:38) 1449

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Saturday Jan 4, 2014 #

9 AM

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Brooks Ghost5 Aug 2012

Tired legs! Lots of stretching and some weary drills, eventually for myself able to do something approaching running....

Orienteering race 21:24 [5] 3.43 km (6:14 / km) +110m 5:23 / km
ahr:143 max:153 shoes: Brooks Ghost5 Aug 2012

Big Five-O Day 5, Lowveld Botanical Gardens, Nelspruit
M21E 2.8km
25th of 31

So missed getting top 20 every day but aim of overall top half achieved, 15th overall of 35. Sneaked ahead of Martin by 0.9 of a point overall (out of max 4000, after nearly 8 hours of racing).

Another very different area but really good again. Not a good run for me today though. Always going to be struggling for pace today so needed to keep it clean, dropped 20s at #6 but then a right mess of the second half, 50s at #13, 10s at #15 and a disastrous 45s at the penultimate, #20. Probably 5-10s dithering my way to the last too.

Winner was world champ Marten Bostrom in 15:11, Dave did 18:52, Martin 19:20. Lucky Martin wasn't 2s quicker or me 2s slower!

Friday Jan 3, 2014 #

10 AM

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Inov8 x-talon

Orienteering race 2:35:30 [4] 17.69 km (8:47 / km) +383m 7:56 / km
ahr:134 max:147 shoes: Inov8 x-talon

Big Five-O Day 4, Kaapsehoop Pear Orchard
M21E 13.0km
16th of 30

Pretty awful run today, moving okay through the first bit (7th after 8 controls) then a huge miss/thrash at #9 where I lost 7mins. Not alone as Martin lost 10min here too.

Then more thrashing at 12 and 15, and into the wrong block at 17, another 10-11 mins between these three.

Some other scrappiness in the circle too and struggled physically with the steep rough rocky slope for controls 24-29.

Moving at similar speed to Dave but obviously he didn't drop 20mins out there! Well down on the 135mins Dave ran and the 145 Martin ran, except then it turned out Martin had missed #4 out.

Winner Olli-Markus Taivainen in 94, Nick third with 113.
So not many points today, hope to score more tomorrow on the sprint day and drop today.
Down to 11th overall (by 0.1 of a point!) but the people who still need a fourth scoring day are queuing up behind me!

Thursday Jan 2, 2014 #

9 AM

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Inov8 x-talon

Orienteering race 1:02:21 [4] 6.93 km (9:00 / km) +134m 8:12 / km
max:148 shoes: Inov8 x-talon

Big Five-O Day 3
M21E 6.4km, WRE Middle
17th of 33

South Africa's highest o map today, went above 2000m on the course. Cool area with lots of rocks in open and in runnable pine forest. Little yellow butterflies everywhere in parts of the forest, amazing.

Pretty scrappy run with lots of little errors, dropped far too much time. Can't even blame the magnetic rocks which were causing compass chaos for people as I coped okay with that, just sloppy on final approach to controls.

Finnish team all did 44-47 mins, Nick did 48, Dave 54, Martin 65.
10th overall after three days as so many people have only two scores, it is all downhill from here...

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Inov8 x-talon

Tuesday Dec 31, 2013 #

9 AM

Running warm up/down 10:00 [1] 1.0 km (10:00 / km) +20m 9:05 / km
shoes: Inov8 x-talon

To the start etc. No chance of a warm down.

Orienteering race 2:48:17 [5] 18.3 km (9:12 / km) +612m 7:53 / km
ahr:143 max:159 shoes: Inov8 x-talon

Big Five-O day two, Kaapsehoop Battery Creek
M21E 16.1km 580m, WRE
13th of 28 including 9 dnf

Brutal day, proper full-on classic distance.
The Finnish team decided to skip it so won by Nick B in 128mins.

A few smallish mistakes but mostly just a survival battle to keep going to the finish. Two very tough hilly physical loops near the end once we were tantalisingly near the finish.

Dave hit the wall and was cramping so had to stop at #27 (of 31), frustratingly near the end. Martin had trouble with a vague clearing at #16 which meant I caught him at #18, we were together for a while and then I gradually pulled away after #22, certainly neither of us moving at any great speed by then!

Pleased to finish :)

Monday Dec 30, 2013 #

Event: BIG 5 O Week
 
10 AM

Running warm up/down 25:00 [2] 3.0 km (8:20 / km)
shoes: Inov8 x-talon

Looking at the tricky looking terrain from below....and all the lost looking competitors...

Orienteering race 1:05:47 [4] 8.71 km (7:33 / km) +167m 6:54 / km
ahr:137 max:153 shoes: Inov8 x-talon

Big Five-O Day One, Kaapsehoop Rock Garden
H21E 5.8km, 30 controls
19th of 30

Kept it together fairly well in the tricky terrain until near the end, then totally awol at #24, ran up the wrong valley and looking in amongst the wrong rock pillars. Came out to relocate on the path, did that wrong as was rather further from the correct location than expected...

In the end lost 9.5mins and a decent result, probably 6th or 7th turned into 19th there.

A few other scrappy bits costing maybe 4-5 mins so not perfect otherwise, would however have struggled to do Dave's 48mins (4th)

Winner Oli-Markus Taivenen 42mins
Nick B 58 and Martin 63 not covering themselves in glory either.

Sunday Dec 29, 2013 #

4 PM

Orienteering 28:19 [2] 3.73 km (7:35 / km) +23m 7:22 / km
shoes: Inov8 x-talon

Big Five-O training event, few controls at 1:10k and a few at 1:5k. Cool terrain!

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