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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: slow-twitch

In the 7 days ending Jan 21:

activity # timemileskm+m
  Walking2 7:00:00
  Orienteering1 2:22:00 5.72(24:50) 9.2(15:26) 29527 /30c90%
  Total3 9:22:00 5.72 9.2 29527 /30c90%

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Sunday Jan 21 #

Orienteering 50:00 [2] *** 2.7 km (18:31 / km) +100m 15:37 / km
spiked:6/6c shoes: XTalon 2017

Bootcamp at Te Hapua Wetlands - Session 1, verbalisation exercise with Pat vB. 12 controls, swapping every 2 between navigating and following. Seems that I primarily use the general pattern of contours and vegetation patches, and just use the detail when it's needed, whereas Pat is almost the opposite, navigating from discrete feature to feature. Both approaches work, although I tried to put the idea into his head of (eg) knowing how far around a slope you've come can be useful where there a lot of 'repeated' features.

Orienteering 42:00 [4] **** 4.5 km (9:20 / km) +80m 8:34 / km
spiked:13/15c shoes: XTalon 2017

Session 2: "Serious physical O intervals"(that's what it was called, and there was no false advertising). Each interval consisted of a 480m downhill track run to be done 'hard', then straight into about 1km of both technical and physical orienteering. Downtime (3-5 minutes, including getting from finish back to start) between each not included. The killer session but even without the extreme heat I doubt I would have done all 4. May have made a more convincing finish of #3 though! Mistakes were due to not taking in enough info from the map, or oversimplifying once I was underway - which seem like logical things to watch out for when the wall starts to hit.

Orienteering 50:00 [3] *** 2.0 km (25:00 / km) +115m 19:25 / km
spiked:8/9c shoes: XTalon 2017

Session 3 - Bush orienteering. Still suffering from the previous session but after plenty of discussion as to how the course could be cut short I still did the whole thing. Undergrowth in one of the bush blocks has improved (from an ecological perspective not an orienteering one) significantly since the map was made, but other than that the course was fun... once I got my mind onto the job... I'm not entirely convinced I ever visited #1...

Worthwhile day, but glad I didn't sign up for the whole weekend. Wrecked after just one day.

Wednesday Jan 17 #

Walking (fieldwork ) 3:00:00 [1]

Rest of the trapline, Brown's and Cattle ridge. Pretty sweaty on the one big climb but otherwise a nice day out

Tuesday Jan 16 #

Walking (fieldwork ) 4:00:00 [1]

Rimutaka trapline, starting with the arse end of the line in case the river gets up later in the week. On a bit of a go slow today but still got through a fair overlap with what I normally cover on day 1 going in the opposite direction. Didn't finish in time to get to the 5k run, which I was totally going to do afterwards otherwise.

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