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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tRicky

In the 7 days ending Apr 22, 2014:

activity # timemileskm+m
  Orienteering (bush)4 4:30:32 22.36(12:06) 35.99(7:31) 93474 /92c80%
  Hiking1 1:44:58 4.16(25:13) 6.7(15:40) 139
  Orienteering (urban)1 1:10:00 1.86(37:33) 3.0(23:20)
  Road bike2 1:09:37 20.55(17.7/h) 33.07(28.5/h)
  Core stability1 24:00
  Total9 8:59:07 48.94 78.76 107374 /92c80%

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Tuesday Apr 22, 2014 #

10 AM

Hiking 1:44:58 [1] 6.7 km (15:40 / km) +139m 14:12 / km
shoes: Teva X-1 Control

Hiking with TT around Wollemi National Park, near Dunns Swamp, checking out the sandstone formations and the river. Hamstring and Achilles are still a bit upset and I imagine they aren't going to get happier over the remainder of the week. We decided against going paddling due to TT's worsening cold.
2 PM

Orienteering (urban) (Rylstone) 1:10:00 [1] 3.0 km (23:20 / km)
shoes: Teva X-1 Control

History O Tour around Rylstone central, looking for not-quite-rightly mapped circles and attempting to find the feature photo - similar to the FreO event planned for the Nationals week.

Monday Apr 21, 2014 #

10 AM

Orienteering (bush) race (Easter day 3) 1:20:56 [3] *** 9.15 km (8:51 / km) +318m 7:32 / km
spiked:22/27c shoes: Salomon XT Wings asphalt/yello

Cherry Farm; 1:10,000 8.0km 380m

Started with Oscar today after starting with Henry yesterday. I told him to lead me to the first control but didn't realise we had the same first one! My highlight for the day was beating him there, probably the only time I'll beat him at orienteering ever again. He was off cavorting around on the hillside whereas I took the ridgeline to just above the CP in the gully then dropped down to it. Afterwards I found out my route to #2 was pretty awful when Oscar asked if I took the road and track option around to the east. It was probably 500m longer but avoided the going over the four ridge lines that I had to go up and over, the last of which involved negotiating cliffs both down and up. At least I had a fence to lead me to the control.

It was a really nice area to run in although there wasn't a whole lot of running from my perspective. With the fitness at a low the steep hills killed of uphill running and I focused instead on negotiating passageways through the cliffs, which made for interesting decision making.

Our course had two lots of butterfly loops - 5-6-7-8 and 8-9-10-11 then later on 14-15-16-17 and 17-18-19-20, which was the place to be with loads of other runners around at the time. I muddled up 5-6 by going to #7 first but knew on the way there what I'd done so hooked around the bottom of the cliff and went over to 6 before heading back. Knowing the way got me a 15th placed split on that leg, then jagged an 11th back to the pivot control.

Getting pretty tired by the end so I walked most of the hills, then spotted my worst nightmare near the cherry farm - running near to the spectator area; the horror! Fortunately there was a building marked on the map next to our CP so I ignored the hordes of adoring fans and bee lined it to the left of that, hit the next one in the dam cleanly then proceeded to go too far right to the silly control over the last steep ridge.

Nice day out. I think I improved my overall standing to 30th with an MP and a DNF on my course from runners previously above me in the standings so final results were 49th, 39th, 34th and 34th. Much improved on last year (except for the prologue).

Blair got me by two minutes again today. Curses.

Sunday Apr 20, 2014 #

10 AM

Orienteering (bush) race (Easter day 2) 1:57:44 [3] ** 17.89 km (6:35 / km) +317m 6:03 / km
spiked:19/23c shoes: Salomon XT Wings asphalt/yello

Prosser's Reef; 1:10,000 14.7km 415m

Much less complex map today but there was more undergrowth than yesterday despite being effectively on the northern end of yesterday's map. I managed to not blow the first control although was following Henry out of the start until I decided he was going just off line to where I wanted to go so I hit mine just to the left but corrected before I got there when I saw others heading that way.

Bit left to #2 and slow into #3 after bouncing off the cliffs just above it. Missed #4 but u-turned and found it on the way back. The long leg to #6 was interesting. Rather than straight lining it through several steep looking gullies lined with cliffs, I went away from the control, followed the ridge line to a track and took that to as close to the control as I could get before going bush. That was about a 2.8km leg so a long slog across the map. As it turned out the CP didn't work - apparently not set up for the new SI tags - and four out of the following five didn't work either so lots of time wasting unfolding the map and punching.

The only real blowout I had today was 16-17 where I left the CP in the wrong direction and crossed a watercourse, thinking I crossed a different one and went from there but didn't realise until I was up the side of the wrong hill. Lost probably three minutes although luckily managed to relocate myself from an unknown point. Worse is that I was 5 seconds ahead of Blair at #16 and I beat him on every split from 18 onwards but he got me by two minutes overall so a costly error for me.

This is probably my best result at a long distance event with only marginal errors (for me) but fitness is still sadly lacking and I had to walk some of the hills and the two long track legs I couldn't run hard although I did smash Tash in the finish split, which recorded me a 4th in the M21E but probably not a sensible move with the Achilles only playing up on that leg. The left hamstring is also causing issues but no problems out there, just sore before and after.

Saturday Apr 19, 2014 #

10 AM

Orienteering (bush) race (Easter day 1) 47:31 [4] *** 5.1 km (9:19 / km) +230m 7:36 / km
spiked:18/22c shoes: Salomon XT Wings asphalt/yello

Carwell's Labyrinth; 1:10,000 5.1km 230m

No GPS today since its a WRE so it makes the average pace look a bit shite. Nice, open terrain today with complex rock detail along the edges of the rather steep gullies but that was pretty much where it all was. I managed to balls up the first CP again today but I don't know how since I went over a cliff and it should have been in front of me but ended up being to the right, where there weren't any cliffs mapped.

Spiked the second then stood on a cliff above the third wondering where it was when it was right below me. Silly git. Nice and clean through the next four then a bit off to the left on #8 but corrected, then clean through the next three. I was struggling a bit on the climbs out of the gullies since I currently have very little fitness going for me.

#12 I did everything right to get to it, looked for the cliff sticking out further than the others and went to the right of it, only to end up at the wrong cliff further right from where I though but I thought I was left so went more right before realising so had my biggest time loss there of around three minutes.

Had a few other elites pass me between 12 & 18, almost stacked it on a low wire fence on the downhill run to the river just before 15, don't know how I avoided smashing myself up - momentum I think. Clean through the relatively easy controls near the end although slower than I would have liked. Left hamstring was pretty sore by the end.

Happy with most of my run although cost myself about five minutes all up - #1 and #12 being the worst. At least I've scraped myself from near the bottom to further away from the bottom now so that's a positive.

Plus I beat Blair. Oh yeah.

Friday Apr 18, 2014 #

Event: Easter 2014
1 PM

Orienteering (bush) race (Easter prologue) 24:21 [3] ** 3.86 km (6:19 / km) +69m 5:48 / km
spiked:15/20c shoes: Salomon XT Wings asphalt/yello

The Common; 1:5000 2.8km 110m

Calf was still a little bit sore today after the needling on Tuesday so not sure what my running was going to be like. Needn't have worried since my nav was pretty dismal. Well to be fair it was pretty dismal on about three controls but they were big errors.

For starters I made an error on the way to the first and had no idea where I was. My 1 minute starter (Ian Lawford) got there before I did so I found it that way but then he went on to mispunch the course, the only one in our field so it was a good thing I didn't follow him.

It wasn't until late in the course, around the 7th control, that I noticed vegetation marked on the map (i.e. white and scattered trees), which is a common problem with me when I haven't been orienteering for a while so I made use of that instead of just contours and rock surfaces. I was okay from 1 through to 9 but then on the way to #10 we had to pass near the assembly area and I completely ballsed that up, ran across a track without noticing and overshot #10 by a long way. Got lost just passed it, eventually found #17 and found my way back from there.

The worst of my problems weren't over when #11 was back through the assembly area and I got to the edge of it (assembly wasn't marked on the map :-( ) and couldn't read the terrain so went back the way I came even though my control was on the other side of assembly and I'd made a point of looking at it beforehand - it was a spectator control. Ashamed from there on in but I had a good run to the finish.

I don't know what it is with me and spectator controls but I just completely blow them and those two pretty much destroyed my time today. Probably has something to do with having to run through unmapped people. Hopefully there won't be any for the rest of the week.

Thursday Apr 17, 2014 #


Sat down to dinner at the place to be on a Thursday night (Kandos pub) and watching the WIN news (central west edition) saw a piece at the end of the sports section about the Easter O carnival. Hooray for publicity! Apparently the two 'hotly contested' races at the carnival are the NSW sprint and long champs, which aren't on until next weekend. In addition, there's no state championship race for any of the elite categories in the NSW sprint champs since most will be in the NOL relay so there won't be much hot contesting going on for that one. Oh well, they showed some pretty pictures at least.

Wednesday Apr 16, 2014 #

7 AM

Road bike (commute) 1:02:30 [2] 30.22 km (29.0 kph)
shoes: Giant TCR

Right calf was pretty sore this morning, no doubt due to having needles stuck in it yesterday.

Today was the second morning in a row riding along Mill Point Rd in a bunch after leaving the lights that a motorist pulled out of the same side street right in front of us. It is also the second day in a row I encountered someone wearing the IOCC kit but since I don't know the names of anyone else in the group (by face, other than Dan & Dan and the other guy whose name escapes me right now), I couldn't say hello.
12 PM

Core stability (core strength) 24:00 [2]
shoes: Fletch's Tevas

I was reading an article about back pain and core strength this morning and figured it was way past time that I restarted my lunchtime routine, so I did.
6 PM

Road bike (commute) 7:07 [2] 2.85 km (24.0 kph)
shoes: Giant TCR

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