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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tRicky

In the 7 days ending Apr 22:

activity # timemileskm+m
  Orienteering (MTB)1 3:56:32 36.84(9.3/h) 59.29(15.0/h) 1465
  Road bike2 3:54:05 63.53(16.3/h) 102.24(26.2/h) 782
  Mountain bike1 1:47:19 15.05(8.4/h) 24.22(13.5/h) 380
  Mapping1 1:30:00
  Orienteering (bush)1 45:20 3.2(14:11) 5.14(8:49) 12122 /29c75%
  Orienteering (urban)1 34:01 3.4(10:01) 5.47(6:13) 13722 /29c75%
  Running1 31:11 4.33(7:12) 6.97(4:28) 124
  Core stability1 30:00
  Total9 13:28:28 126.34 203.33 300944 /58c75%
  [1-5]9 13:16:56

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Sunday Apr 22 #

12 PM

Orienteering (bush) race (Signal Hill) 45:20 intensity: (5:36 @1) + (9:32 @2) + (18:26 @3) + (9:21 @4) + (2:25 @5) *** 5.14 km (8:49 / km) +121m 7:53 / km
ahr:148 max:194 spiked:22/29c shoes: Salomon Speedtrax black/yellow

South Island Champs, a 'long' middle distance today. Straight line distance was again 3.6km but you couldn't do that due to all the dark green. The course was a fairly new concept even to the New Zealanders given it was set through a downhill MTB course and we all got shuttled to the top. I missed my start for the second day in a row because we were out having brunch and even though I told Tash it was a 1:4000 map on the drive to the start, I had forgotten this vital piece of information on the way to my first control and promptly overshot it.

I really enjoyed today's event as it was a different orienteering experience and involved running down MTB tracks but at the same time ensuring you were in the right place on the correct track (controls though were very rarely on the tracks). Finish was through a school then a sprint down the 100m line of the local sports ground.

Totally worth coming to these two events and I even took the win in M21A (I accidentally entered that instead of M21E, not realising until the start lists had been released). Funnily enough there were only 3 in my category and I hadn't traveled the farthest to get there with 3rd placing coming from Israel!

Saturday Apr 21 #

8 AM

Running race (Hagley parkrun) 19:09 intensity: (23 @1) + (4 @2) + (1:15 @3) + (2:59 @4) + (14:28 @5) 4.94 km (3:53 / km) +81m 3:35 / km
ahr:179 max:199 shoes: Salomon Speedtrax black/yellow

Given Jetstar's monumental stuff around with our flights, we decided to hang around in Christchurch for a couple of hours and do the local parkrun. Dunedin did have one too that we could have done had we been there but oh well.

Given we had orienteering in the afternoon I went out way too hard for this and the left leg seized up during the cool down so it wasn't a great decision but I got my first international parkrun on the board! I was also very surprised to be outside the top ten with a sub 20 but with 297 participants, there was great depth at the pointy end.

Running warm up/down 12:02 intensity: (17 @1) + (1:46 @2) + (9:59 @3) 2.03 km (5:55 / km) +43m 5:22 / km
ahr:148 max:155 shoes: Salomon Speedtrax black/yellow

Legs felt terrible during the warm down. Probably should have done a warm up too but it was too cold.
2 PM

Orienteering (urban) race (Dunedin Botanic Garden) 34:01 intensity: (14 @1) + (1:19 @2) + (7:05 @3) + (17:38 @4) + (7:45 @5) *** 5.47 km (6:13 / km) +137m 5:32 / km
ahr:169 max:223 spiked:22/29c shoes: Salomon Speedtrax black/yellow

Before we left Perth GoogleCraps had told me it would take 3.5hrs from Christchurch to Dunedin so it was a surprise to get in the car and have Tash's GPS tell us it would take 4.5hrs. Given this new information, our ETA was now 6mins before my start time (excluding stops)! Fortunately I'd flagged to the organiser during the week that we may be late and it was a punch start so we had no issues there (other than my hurried gathering of the CP descriptions that were blowing away at the start).

South Island Champs, a 'long' sprint event (straight line distance was 3.6km but you couldn't get near that). My head wasn't in the game with no sleep on the overnight flight over, we'd only had two meals on Friday and only one today and my legs were wrecked so I wasn't quite with it.

I loved this event though with tricky tracks at the start, tricky Botanic Gardens and a tricky graveyard at the end. Sadly the course was marred with a very deliberate trap near the end where more than one person took a significant shortcut across the OOB but that was one place where there was no marshal stationed and myself and another runner I was with had to take a very big detour to get across.

Had to wait 3/4 of an hour for Tash to finish at the end as it got colder and colder and all I had was shorts and a tank top whereas the locals had all come prepared. Silly Australian! Interestingly there was a writeup in the Dunedin times on the event stating that people traveled from all over NZ and Aus - I think Tash and I were the whole Aussie contingent!

Thursday Apr 19 #

10 AM

Mapping 1:30:00 [1]
shoes: Salomon Speedtrax black/yellow

Mercy College updates. I really wanted to scrap the whole thing and start from scratch given it's in the old mapping style (including having every single pole marked with an X) but they didn't want it done that way and in the end it wasn't too much of an effort.

Wednesday Apr 18 #

5 AM

Road bike 3:06:55 intensity: (1:58:52 @1) + (37:37 @2) + (25:20 @3) + (5:06 @4) 84.05 km (27.0 kph) +782m
ahr:119 max:168 shoes: Giant TCR

On a day when I wasn't overly enthused about the idea (but when am I at that time really?) I checked outside and there was the possibility of rain so I took the TCR to KP because I never ride the Trek in the rain except for every second time I take it out it seems.

Mark and Ben both showed up although I thought for a bit that they might not given the cloudy skies. It started raining when we started riding and Mark suggested that perhaps the forecast wasn't overly accurate (but when is it really?) when it stated a 40% chance of rain. I figured he must have misread it and that it actually meant it was going to rain for 40% of the day. In fact it got so heavy during the ride that one of Mark's tyres gave up in protest and went flat, hence why the last lap wasn't too fast because we stopped but he had no way to fix it so Ben and I continued on alone - alone but for the company of each other except when I fell off the back on Forrest Dve but decided enough was enough and mowed him down - at a moderately sedate pace.


Ben told me not to crash on the way home given my race load over the next week or so. Some motorist at the roundabout at the top of Mount St didn't like that idea and promptly forgot to stop for me as I was going through but I am ever ready for cars on the road given I naturally assume they are going to do something dumb around me and was able to pull up before I plunged headlong into the side of it.

Thankfully it only rained for about 40% of the ride home. It didn't even bother to rain on my drive in to the Optus Stadium induction I had to suffer through (somehow I've been assigned to retail food and drink sales, which was probably the last preference on my list).

Tuesday Apr 17 #

3 PM

Road bike 47:10 [1] 18.19 km (23.1 kph)
shoes: Giant TCR

Recovery ride around the block on the short loop because I couldn't really be motivated enough to do anything longer, namely due to:
-Tash telling me my laptop probably won't be covered under insurance because it was 'unattended' at the time of the theft
-I booted my unshoed little toe on the door frame just before I left

Wore my Tiger AR kit because I seem to be running out of cycling clothes so it was a last resort.
7 PM

Core stability 30:00 intensity: (10:00 @1) + (20:00 @4)
shoes: Salomon Speedtrax black/yellow

Pt, worked hard tonight.

Got high beamed by a truck driver tonight on my way home. When I was halfway through overtaking him (or her) he decided it'd be a good idea to put his (or her) indicator on to change lanes but I don't know if that meant I was supposed to speed up to get past or slow down and let him (or her) through given that truckies own the road so I just kept overtaking at the speed I was going. I guessed the number of brain cells of the truckie if divided by one would result in a single digit number so didn't let it bother me too much.

Monday Apr 16 #

7 AM

Orienteering (MTB) 1:24:33 intensity: (10:45 @0) + (50:04 @1) + (20:41 @2) + (3:03 @3) 15.5 km (11.0 kph) +406m
ahr:106 max:149 shoes: Giant XTC Advanced SL 29er

Since I ran out of time for a full check last night, I did a bit more riding around checking for logs that had disappeared and up/downgrading a few more tracks.

Orienteering (MTB) 1:59:21 intensity: (34:45 @1) + (40:01 @2) + (44:35 @3) 37.35 km (18.8 kph) +890m
ahr:131 max:158 shoes: Giant XTC Advanced SL 29er

Rode the long course. It was a bit long. I may have to shorten it.

Orienteering (MTB) 32:38 intensity: (47 @0) + (22:48 @1) + (9:03 @2) 6.43 km (11.8 kph) +169m
ahr:106 max:140 shoes: Giant XTC Advanced SL 29er

Started to ride the short course but gave up after I found some newly bulldozed tracks along the way that I added in and then my legs were too sore and I couldn't be bothered anymore.
12 PM

Mountain bike 1:47:19 intensity: (53:51 @1) + (41:05 @2) + (12:10 @3) + (13 @4) 24.22 km (13.5 kph) +380m
ahr:123 max:163 shoes: Giant XTC Advanced SL 29er

I was going to put out tapes for Tash's event too since she was too sick to go down and do it with me but I didn't end up doing it because:
a) I couldn't be bothered because my legs were sore
b) I didn't like her courses
c) the entirety of the bush south of Pile Rd is now out of bounds due to "Fireline Rehabilitation", which means she'll probably now have an A4 map

Despite (a), I figured I didn't drive all this way down to just ride crappy logging trails so rode much of the single track at Mt Lennard. I encountered many more cyclists (4) and dogs (1) out there than I anticipated. Almost rode the Millbrook Trail since I hadn't ridden it before but decided not to because I didn't need the additional 200m of climb that the ride gives you and I was almost out of water and definitely out of energy.

Got home to find that Tash had approved changes to our NZ flight without checking that Crapstar had changed our flights to a whole 30 hours later, meaning we arrive in NZ not on the Thursday as we previously were scheduled to do but now early on Saturday morning instead. That screws us around for the Saturday event in NZ - we will make it but it's going to be bloody awful driving from Christchurch to Dunedin to get there in time for the event after an overnight flight. Now trying to sort it out with Crapstar they are telling us if we want to change it again that it's going to cost us. Fucking ridiculous that it took them six months to tell us we won't make our Melbourne connection (apparently we need 2.5hrs) and we were supposed to leave in just three days from now.

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