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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tynomite

In the 7 days ending Apr 30, 2011:

activity # timemileskm+m
  Orienteering4 2:38:53 14.24(11:09) 22.92(6:56) 49465 /68c95%
  Running1 53:25 5.25(10:10) 8.45(6:19) 112
  Total5 3:32:18 19.49(10:53) 31.37(6:46) 60665 /68c95%

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Saturday Apr 30, 2011 #

10 AM

Orienteering 24:23 intensity: (24:15 @4) + (8 @5) 4.5 km (5:25 / km) +7m 5:23 / km
ahr:151 max:180 spiked:27/27c

NavDash 5: Australian Sprint Orienteering Championships - Mandjar Bay
10:55 AM. Mandurah. Burned 412 calories.
Course: 1 3.9 km 14 m
I ran elites, so that's my first excuse for coming 3rd to last.
I was really pleased to get one over Juffy as i saw him make a mistake by missing 14 altogether. I was noble enough to advise him of this after i found him leaving 15, but he had no hope of catching up the lost time since 14 to 15 was the longest leg of the course. It was heaps of fun to run around this area, it is a wonderful map, ableit a little over mapped i think and this seemed to lead to some stretching of the rules for sprint orienteering. Saying that though, it was a hell of a lot of fun.

Thursday Apr 28, 2011 #

12 PM

Orienteering hills 38:35 intensity: (3:10 @1) + (11:40 @2) + (23:20 @3) + (25 @4) ** 5.61 km (6:53 / km) +74m 6:27 / km
ahr:140 max:162 spiked:15/15c

3 Waters
12:59 PM. Bunbury. Burned 505 calories.
Course: Scatter
Fern and I decided to tackle this together, we were a good team really. I was great on the navigation and rounded Fern up when she missed the turn-offs, and Fern kicked my butt when i was being slack with the running. I must say it was a little rude of Fern to work as a team together and then Fern sprints off at the very end to beat me by 7 seconds. How rude! It was good fun though, pity about the rain.

Wednesday Apr 27, 2011 #

7 AM

Running hills 53:25 intensity: (3:20 @1) + (11:20 @2) + (33:00 @3) + (5:45 @4) 8.45 km (6:19 / km) +112m 5:56 / km
ahr:146 max:168

7:30 AM. Cunndinup. Burned 783.9848 calories.

We ran from the Tomas family farm (Dalmatia) into the forest and back again. It was meant to be a 5km bit of jog, but Frank's memory of the trals was a little bit blurred as a result of them turning the tracks into gravel highways rather than forest tracks. So really, his memory was fine. We got to see a great deal of the surrounding scrub which was fantastic and it was a lovely morning for a jog. I'm amazed how fit Frank is for a man of his age, i couldn't keep up with him in parts.
Staying on the farm was great, i got to drive the tractor.

Monday Apr 25, 2011 #

10 AM

Orienteering race 43:34 intensity: (4:34 @2) + (5:50 @3) + (33:10 @4) **** 6.65 km (6:33 / km) +208m 5:40 / km
ahr:153 max:175 spiked:9/10c

10:11 AM. York. Burned 1251 calories.
Course: 99 5.1 km 205 m
I think i enjoyed the last day the most, though i was really kicking myself after a risk i had chosen for the long leg ended up on causing me to lose the race for the day (and possible the carnival). I was really clean through most of the controls except for a wobble on couple. When it came to the long leg it took me a long time to decide whether to go straight through the steep bit of crap and then have a whole heap of flat open running, or to take to gentle up hill and stay in the open for the whole leg with the climb throughout. I took the risky first option thinking that Juffy would probably take the safer option. Unfortunately the risk didn't pay off and i was 5th on that leg and that cost me the race. I may have actually not had the legs either way and possibly the race couldn't have been won by me, but we'll never really know. Still i was pretty chuffed to come second and was so impressed by the skills of Juffy, Sten and the other Sledgers they made for a really memorable Easter 3 Day.

Sunday Apr 24, 2011 #

11 AM

Orienteering race 52:21 intensity: (1:00 @1) + (35 @2) + (9:21 @3) + (41:25 @4) **** 6.16 km (8:30 / km) +205m 7:17 / km
ahr:165 max:177 spiked:14/16c

Easter 2011: Day 2 - Frazzled Again
11:03 AM. York. Burned 502 calories.
Course: 99 5.6 km 235 m
I was pretty happy with my efforts on this race. I picked up the map to be terified by one of those legs that takes you parallel to contours with no gullies or anything to count as you go past. Thankfully the vegetation was really helpful and i didn't really wobble from the leg and spiked the control. I was thoroughly in the lead to #8 but being hot and tired after the hill climb i really needed a drink. I found one at a random control i passed and contiuned on. Unfortunately my mind was going and a fell down the wrong spur and ended up 90* from the direction i wasnted right near the end of the leg. It was here i hear a horrible noise in the scrub which sounded remotely like Juffy. It was him and i had todart off pretty quickly as he had caught 4' on me was now leading over me. Thankfull Juffy made a few errors and i managed to hold the lead in the end of the course. So i was sitill sitting 3rd after the second day.

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