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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColmM

In the 7 days ending Feb 2:

activity # timemileskm+mload
  Running12 6:48:18 40.56(10:04) 65.27(6:15) 1049764.2
  Orienteering6 1:51:51 13.73(8:09) 22.1(5:04) 307516.4
  Total12 8:40:09 54.29(9:35) 87.37(5:57) 13561280.6

» now

Sunday Feb 2 #

9 AM

Running 4:33 [2] 0.5 km (9:07 / km) +65m 5:31 / km
ahr:135 max:141

Orienteering 23:58 [4] 2.72 km (8:49 / km) +131m 7:06 / km
ahr:161 max:184

Sprint the bay - stage 5
Forest stage.
Missed the tape to the start kite and ended up on a wrong path, checked the compass and realised but 40-45s lost. A small miss on the way In meant my 1min guy had caught me at #1, ideal.
Planned ahead better next while and going okay, execpt for couple small things. But then cut up out of 10 on the long routechoice back, got stuck in dark green and bled time.
Not a good race at all, but nice fun &/ physical area.
11 AM

Running 31:01 [2] 3.4 km (9:07 / km) +182m 7:11 / km
ahr:128 max:156

2 PM

Running 18:03 [2] 3.05 km (5:55 / km) +19m 5:44 / km
ahr:126 max:145

Orienteering 19:15 [5] 4.47 km (4:18 / km) +26m 4:11 / km
ahr:168 max:183

Sprint the bay - stage 6
Really just wanted a technically sound race at this stage. Interesting with out of bounds road.
Planned ahead as priority and worked fairly well, except wasn’t ready for the long one back to spectator and had to go right cos I didn’t find a straight route, not sure if my route was worse though.
Caught my 1min guy, but had a shocker on 3rd last control, crossing a road too many, losing 20s or so.

Better result though, closer than others.

Running 11:19 [2] 2.27 km (4:59 / km)
ahr:138 max:164

Saturday Feb 1 #

10 AM

Running 17:50 [2] 3.16 km (5:39 / km)
ahr:133 max:161

Orienteering 16:39 [5] 3.69 km (4:30 / km) +26m 4:21 / km
ahr:161 max:177

Tried to focus on better performances than yesterday. 1 was easy but didn’t read enough detail and fell into the trap on 2. Decent for a while but caught again for lack of detail on a long leg later getting forced wider right than I expected.
Not ideal, maybe a little better planning, and worked well through the map flip, but still not reading enough detail - headband would help. Further behind than I anticipated too, so clearly not running the best either. Very hot though.

Running 20:12 [1] 3.02 km (6:41 / km)
ahr:125 max:161

6 PM

Running 22:47 [2] 4.09 km (5:34 / km)
ahr:129 max:174

Orienteering 17:13 [5] 4.11 km (4:12 / km)
ahr:162 max:177

STB stage 4
2-man start.
Started with Patrick Hayes. Got #1 well, but tried to use the compass on #2 and drifted, following elephant track looked to be the better option. Chased pat down towards #3, but got really confused when he kept running after the gate, and started to doubt are location. But was right beside the control and realised after 15-20s.
Better from there on, clean through both butterflies and caught one of the lads who started in front.
Happier with this run despite the poor mistake on 3.
Still way behind, hmm.

Running 12:43 [2] 2.04 km (6:14 / km)
ahr:131 max:154

Friday Jan 31 #

10 AM

Running 20:27 [2] 3.48 km (5:53 / km)
ahr:129 max:154

Orienteering 15:55 [5] 3.65 km (4:22 / km) +12m 4:17 / km
ahr:145 max:183

Sprint the Bay Stage 1 - Mass start

A lot of fun but also carnage with people everywhere. Legs heavy and not moving too well, but took my own routes and got through the early stuff alright.
Hadn’t planned ahead of the map flip and when it came I couldn’t orientate the map right (no compass), so lost 15-20sec or so between that and the resulting poor route.
Mostly fine for the rest, saving a little for the green jersey effort, and the remaining 5 races. In the end was still feeling a bit fried so not sure I did the green effort justice. We shall see.
Enjoyed it a lot, but think the individual sprints will suit me a good bit better.

Running 9:22 [1] 1.29 km (7:15 / km)
ahr:130 max:159

3 PM

Running 5:12 [2] 0.45 km (11:33 / km) +82m 6:03 / km
ahr:118 max:145

Sugarloaf, steep.
5 PM

Running 20:26 [2] 3.42 km (5:59 / km) +24m 5:47 / km
ahr:122 max:144

Orienteering 18:51 [4] 3.45 km (5:27 / km) +112m 4:42 / km
ahr:163 max:178

Sprint the bay - stage 2
Little bit of a scrappy area in places, but lovely buildings in the middle. Focused too much on the green jersey and wasted myself on it, so the second half was jogging really.
Since I’m still not in contention for the green jersey, now seems like a good time to give up on it and race the next 4 more seriously.
Still though, fried in the heat, and quads really heavy so not moving nicely regardless. Hopefully will improve.

Running 22:50 [1] 3.46 km (6:35 / km) +13m 6:28 / km
ahr:131 max:156

Re-running some pieces and warm down

Thursday Jan 30 #

2 PM

Running 1:15:16 [2] 10.08 km (7:28 / km) +349m 6:22 / km
ahr:123 max:154

Tarawera trail for a bit. Had hoped to do the full thing (15k), but couldn’t organise a water taxi to get back.
Got some delightful time on empty beach off the lake. The whole run was lovely single track, and didn’t see anyone after 5mins. Thoroughly enjoyable, though quads been feeling tired still.

Wednesday Jan 29 #

10 AM

Running 16:20 [2] 3.02 km (5:24 / km) +31m 5:09 / km
ahr:120 max:134

To collect van
7 PM

Running 52:59 [2] 10.02 km (5:17 / km) +113m 5:01 / km
ahr:132 max:160

From the campsite outside matamata. Went towards the hills, but had to turn around for darkness and dinner just as I hit the foothills. Turns out there’s a waterfall I should have visited.

Tuesday Jan 28 #

6 PM

Running 46:58 [2] 8.51 km (5:31 / km) +172m 5:01 / km
ahr:128 max:155

Easy run from hostel in auckland. Was fairly tired from the travel so wasn’t sure, but felt really good out there, and much better now after so I’m glad I did run.
Some drizzle and very acceptable temperatures.

Monday Jan 27 #

(rest day)

Travel day (well, so is tomorrow).

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