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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rockman

In the 7 days ending Aug 25, 2017:

activity # timemileskm+m
  orienteering3 3:02:03 5.78(31:30) 9.3(19:35)
  5k parkrun1 59:30 3.11(19:09) 5.0(11:54) 35
  cartography1 2:30
  Total5 4:04:03 8.89 14.3 35
  [1-5]4 4:01:33

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Monday Aug 21, 2017 #


Rest day!!!

cartography (HolyNameForster) 1:30 [0] ***

Setup map file in O12

cartography (Dungog) 1:00 [0] ***

setup map file in O12

Sunday Aug 20, 2017 #


a big weekend - 14km of near max effort in day & half - collapsed into tired sleep this afternoon and very glad we are staying in the Gong tonight and not driving home for 4+ hours.
10 AM

orienteering race (SL11) 48:03 [4] *** 3.0 km (16:01 / km)
shoes: HH2+crutches

SL11 Race 1 - sprint distance at Wollongong Uni - nominal 2.0km, Hard 6, M65AS

steady start - first control at t"op of stairs" was ominous, but fortunately not a frequent occurrence

mis-read map 7-8 and tried to run through non-existent gap between buildings - had to backtrack to previous route. Found I was approaching auto-opening doors for them to open in front of me without having to slow - a minor bonus for lack of speed!

1 PM

orienteering race (SL11) 51:30 [4] *** 3.0 km (17:10 / km)
shoes: HH2+crutches

SL11 race 2 - sprint distance at Wollongong Uni (west end of campus) nominal 1.6km, Hard 6, M65AS

more technical course than morning, and I was feeling effect in leg muscles of previous 3 runs - generally slower ( or at least seemed like it) through most of course)

caught on wrong side of uncrossable "crossable" watercourse on way to 2, but can see mapper's dilemma as the water supply is pumped - map as "pump on" or "pump off", when the wc will be dry and no problem to cross.

really stuffed 5-6 - initially didn't see short choice as I thought "no passage" between buildings immediately N of 5, then ran into short choice all the way back to 5 the wrong way, after turning too soon on long route around building - not happy at all on rest of that leg, except for missing big flight of stairs which was reason I chose the option.

Remainder of course happy with route choices and speed, although feeing tired.

Note:I did not think mapping of passage ways through buildings and ground floor carparks using building symbol and dotted tunnel (sometimes with purple overprint) was successful - would like to see how much easier to read using light grey "canopy" to emphasise runnability, especially as all occurrences I saw were single level anyway so no superimposed runnable levels.


Saturday Aug 19, 2017 #

8 AM

5k parkrun race (SandonPoint) 59:30 [3] 5.0 km (11:54 / km) +35m 11:30 / km
shoes: HH2+crutches

run time 64:30 because we started 5 minutes late - got bamboozled in Keiraville trying to get to motorways.
saw the pack leaving from the start as we were looking for a parking spot - got back to start and set off at fast pace - ended up sub 60 for the first time for a while.
will run here again if we get the opportunity, but not if the wind and rain are coming - very exposed along the coast

started the coastal rock pool experience again, but only as far as the fingertips dipped into Bulli rockpool near the start finish - certainly another warm good weather experience to plan for
1 PM

orienteering race (SL10) 1:22:30 [4] ** 3.3 km (25:00 / km)
shoes: HH2+poles

SL10/Schools Champs at Cataract Scout Camp - Hard6 M65AS course - mostly moderate standard but managed to stuff 1 control, 1 navigation between controls, and the only bush control on the course - 1 mapped, 1 unmapped rock face in thick green after approach along track that was more waterhole than track - just as well it was the last control!

probably would have been faster on crutches, but had blown "tyre" at parkrun so metal tube was exposed - slower on poles, and recovery from missed control #6 was frustratingly slow - gps track shows I was mis-reading map & looking at wrong (adjacent) thicket


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