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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PowA

In the 7 days ending Dec 31, 2016:

activity # timemileskm+m
  MTBO4 4:20:10 33.36(7:48) 53.69(4:51) 259
  Orienteering5 3:24:16 13.51(15:07) 21.74(9:24) 173
  Total9 7:44:26 46.87(9:55) 75.43(6:09) 432

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Saturday Dec 31, 2016 #

7 AM

Orienteering race 56:15 [3] 4.9 km (11:29 / km) +65m 10:46 / km
ahr:125 max:144

Xmas 5 day - day 5 Tank Paddock

Knee still sore and swollen so promised myself I'd just walk and managed to do that. Navigation ok at slower speed.

All over. Lots of work but lots of helpers. Leepback did a great job.

Friday Dec 30, 2016 #

7 AM

Orienteering race 44:58 [4] 4.49 km (10:01 / km) +38m 9:36 / km

Xmas 5 day - day 4 Southhams Road.

Another hot and humid morning. Started early/first to get back to Glenrock to put out MTBO controls before it got too much hotter.

Jogged to first control but knee not happy so ended up walking/limping most of the way. No real errors at slow pace. Little high heading to 3. Went west of green on way to 8 think east and track would have been much better option.
9 AM

MTBO 1:30:00 [2] 15.0 km (6:00 / km)

Placing controls at Glenrock. Hot and humid. Light E breeze starting at 12:30 as I was finishing.
7 PM

MTBO 30:00 [2] 5.0 km (6:00 / km)

Collecting some controls.

Thursday Dec 29, 2016 #

7 AM

Orienteering race 47:42 [4] 5.14 km (9:17 / km) +19m 9:07 / km
ahr:144 max:165

Xmas 5 day - day 3. Another hot morning. Knee still swollen so slow jog/walk. Sloppy on navigation a few times but not major. Major issue was not registering punch at 13 so ended with second ever MP. All the more frustrating as I didn't navigate well to get there probably losing 2 minutes.
6 PM

MTBO race 1:05:33 [5] 15.0 km (4:22 / km) +100m 4:14 / km
ahr:161 max:169

Xmas 5 day - MTBO 2 at Barnsley.

Waited until last possible start for the sea breeze to get there. It did but still hot and humid.

GBs complicated marked route score course combination. Started poorly with missing turn on route and ending up at 116, back to marked route and another wrong turn, looking for 111 followed a vague non track for a bit before deciding it wasn't a track, back to look for marked route again. Finally found first control on marked route and slowed down to concentrate on intersections.

Followed marked route deviating to 1 and 3 point controls.

Missed intended turn to 115 but looped around via 122.

Lost little time going out of 123 a different way to going in.

Confused again going 126 to 117.

Left marked route after 107 to get 127. Took risk and came back on the last bit and then got to 109. Missed 108 somewhere. Plenty of time left so was going
to go back to where I left marked route but saw it from track so only needed a short loop to pick up.

GPS playing up with recording in cycling mode. Think need to do reset/check for software update.

Wednesday Dec 28, 2016 #

7 AM

Orienteering race 37:21 [4] 4.55 km (8:13 / km) +35m 7:54 / km
ahr:146 max:172

Xmas 5 day - day 2 at Pelaw Main. Half tripped over a log leaving 2, hurt something in my knee and struggled from then on and for the rest of the day. Swollen now.

Happy enough with navigation with the exception of 8.
5 PM

MTBO race 1:14:37 [5] 18.69 km (4:00 / km) +159m 3:50 / km
ahr:153 max:168

Xmas 5 day - MTBO 1. Struggled to walk for most of the day after the mornings trip. Even struggled to turn the pedals to start with. Once warmed up and loosened riding was ok on flatter areas, struggled to go up hill so ended up in granny gear for anything other than small rises. Lucky mostly flat area.

Very hot ride.

Tuesday Dec 27, 2016 #

5 PM

Orienteering race 18:00 [4] 2.66 km (6:46 / km) +16m 6:34 / km
ahr:161 max:176

Day 1 of Xmas 5 day. Men's D. Sprint race with lots of roads and paths. Not my favourite place to run and never kind on my knee.

No errors, probably went the slow way out of the grandstand on oval at control 14, probably only cost 5-10 secs. Would have liked a more complex maze or more time in the maze.

Good turn out and weather was not too hot.

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