Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: briangardner

In the 7 days ending Jan 5, 2014:

activity	#	time	miles		km		+m
Orienteering	5	6:45:17	27.4	(14:47)	44.1	(9:11)	1278
Mountain Bike	1	3:04:00	27.91	(9.1/h)	44.92	(14.6/h)	695
Warm up run/stretch	5	1:10:00	5.59	(12:31)	9.0	(7:47)
Total	11	10:59:17	60.91	(10:49)	98.02	(6:44)	1973

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Saturday Jan 4, 2014 #

Warm up run/stretch 10:00 [3] 1.0 km (10:00 / km)
shoes: Salomon Speedcross 3

10 AM

Orienteering race (Big5 O Day 5) 20:30 [5] 2.8 km (7:19 / km) +110m 6:07 / km
shoes: Salomon Speedcross 3

Sprint at Lowveld Botanical Gardens, Nelspruit. 1:4000 scale. Not my favorite O discipline, but really enjoyed it nonetheless. My nav was too slow on the intricate paths in the forest, and I lost big time at 10 and 11. Looked in the wrong place for 10 and then ran to an uncross-able fence before 11, and had to go around. Also slow running from 14-16. Need to work on punching faster and coming into and leaving controls faster as well. Fair run otherwise, just no leg speed to do really well.

4 PM

Note

Big 5 O week summary:

Day 1 middle distance: 18th place
Day 2 long distance: 2nd place
Day 3 middle distance: 16th place
Day 4 long distance: 4th place
Day 5 sprint: 22nd place

M21E - 8th overall, and 4th South African overall. Goals before the start of the week were top 10 overall and top 5 SA, so very happy to have achieved these. Need to work hard on my finer navigation skills to improve on the middle distance events.

Highlight of the week: Podium on Day 2 long distance.
Low-light of the week: Getting "lost" in the rocks on Day 1...

Thoroughly enjoyed the week! Thanks Big 5 O committee!

M21E - Splits

Friday Jan 3, 2014 #

Warm up run/stretch warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Asics Gel Fuji Trabuco 2

11 AM

Orienteering race (Big5 O Day 4) 1:58:56 [5] 13.0 km (9:09 / km) +315m 8:10 / km
shoes: Asics Gel Fuji Trabuco 2

Long distance at Pear Orchard (kaapsehoop) - 1:15000 scale. Enjoy the long alot more than the middle. All in all I felt I had a solid run. Route choices were ok, but should have run faster on a few of the legs. Biggest mistake was at #15, where I was searching too low on the slope (contour detail here is sketchy and I am sure the map shows it lower down the slope that it was...). Too far west into #22 and then had a shocking exit angle out of 22, which added a bit more climb up to 23. Really pushed hard from 23 to the finish, even getting a few fastest splits. Very happy with the run overall, and even happier to have run under 2 hours. 4th place overall on the day.

M21E - Splits

Thursday Jan 2, 2014 #

Warm up run/stretch warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Salomon Speedcross 3

10 AM

Orienteering race (Big5 O Day 3) 1:01:07 [5] 6.4 km (9:33 / km) +108m 8:48 / km
shoes: Salomon Speedcross 3

WRE Middle distance at Elandshoogte - 1:10000 scale. Not a great run at all. Started too slowly. Took a bad line into #4 and then completely messed up #7. Found another bare rock in open ground about 200m before and was looking around there. At least 4 minutes lost just here... Bashed through the green to #8 and was slow again on the 12-13-14 run. Lost more time at #16 looking for the control in another rock cluster to the south. Frustrating run, and I didn't like the map very much. Disappointed to have not run under 60 minutes. Should have been closer to ~54 minutes, but no way I would have got close to Brad or Tim, even on a good day...

M21E - Splits

Wednesday Jan 1, 2014 #

9 AM

Mountain Bike 3:04:00 [3] 44.92 km (14.6 kph) +695m
shoes: GT Zaskar 29er 2013

Big 5 O rest day. Rode with Gratia north through Berlin Plantations and past the horse trails, all the way to the northern escarpment edge and back. Nice chilled ride, with a picnic stop.

Tuesday Dec 31, 2013 #

Warm up run/stretch warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Asics Gel Fuji Trabuco 2

Warm up run and stretch.

11 AM

Orienteering race (Big5 O Day 2) 2:19:25 [5] 16.1 km (8:40 / km) +580m 7:20 / km
shoes: Asics Gel Fuji Trabuco 2

WRE Long at Battery Creek - 1:15000, plantations north of Kaapsehoop. Much better run today! Really enjoyed it, but it was long. Focused on keeping map contact and made sure I ran hard were I could. Only 1 minor nav error at #2, where i was drawn towards #17 before heading back up to #2. Felt the navigation was good. Smashed a Gu at the waterpoint between 17 and 18, which really helped. Caught Martin just before 21, and that was the final motivation I needed to push hard to the finish. Really happy with the run. 2nd place overall for the day. Learnt a hell of lot from my mistakes of day 1.

C • Nicely done 1

M21E - Splits

Monday Dec 30, 2013 #

Event: BIG 5 O Week

Warm up run/stretch warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Salomon Speedcross 3

Quick warm up before my run.

12 PM

Orienteering race (Big5 O Day 1) 1:05:19 [5] 5.8 km (11:16 / km) +165m 9:52 / km
shoes: Salomon Speedcross 3

Kaapsche Hoop Rockery - 1:5000. Super technical terrain, and the most technical map I have ever run on. Made a decision before the start that I was going to take it conservatively and practice using my compass. It went fairly ok, with big mistakes as #4 (overshot and ran past on the path), #8 (drifted too far south and had to relocate- big time loss) and #21 (too far north of control). Lots of other small mistakes and slow nav. Running also felt very slow and map contact was poor. I think I was too conservative on approaching controls. 18th place overall.

M21E - Splits

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