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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tynomite

In the 7 days ending May 1, 2011:

activity # timemileskm+m
  Orienteering4 3:00:32 14.76(12:14) 23.76(7:36) 56453 /69c76%
  Running1 53:25 5.25(10:10) 8.45(6:19) 112
  Total5 3:53:57 20.01(11:41) 32.21(7:16) 67653 /69c76%

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MoTuWeThFrSaSu

Sunday May 1, 2011 #

10 AM

Orienteering 1:14:00 intensity: (3:25 @1) + (39:00 @2) + (31:35 @3) *** 7.0 km (10:34 / km) +275m 8:50 / km
ahr:123 max:161 spiked:2/17c

Australian Middle Distance Championships: Middle Marginata
10:01 AM. Helena Valley. Burned 452 calories.
Course: 1 630 km 245 m
I regret entering elites. I found the terrain really tough going, and i could not get a pace up. I think i gave up with racing by the first control and was determined not to have a DNF by my name for this carnival. I managed that at least. My navigation was poor and my ability to hold the orientation of the map was poor. All up a dissapointing end to the carnival for me. At least i finished.

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.

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