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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MW

In the 7 days ending Apr 27:

activity # timemileskm+m
  orienteering4 2:40:26 13.46(11:55) 21.66(7:24) 451
  running4 14:01 1.32(10:38) 2.12(6:37) 27
  Total4 2:54:27 14.78(11:48) 23.78(7:20) 478

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Saturday Apr 27 #

11 AM

running 3:55 [3] 0.59 km (6:39 / km)
ahr:138 max:147

orienteering 34:40 [3] 5.24 km (6:37 / km) +59m 6:16 / km
ahr:164 max:184

Aus champs. Middle Distance. Narrogin.

Came 2nd in M50. Yay!

Pretty surprised, particularly since I lost 4 minutes at #13.

Everything went smoothly for #1 to #5 - all the features were exactly as I expected. I couldn't make out any of the indistinct tracks approaching #6, but I had the vibe that I was too low, and that it was tucked into a corner of the green, so I ducked back just in time to get it.
I was surprised to see Ruhi, who had started 10 minutes before me. He shot off to #7, and I tried to keep him in sight, while still paying attention to the features. Having Ruhi ahead of me almost certaintly helped keep my speed up. We got off line, and passed #9 on the way to #8. He was gradually dropping me as we went toward #12. Doubly surprised to be joined by Shane at #12, who started 6 minutes before me. I thought I could be in with a chance, if I just stick with them.

Ruhi stopped too soon on the way to #13, at a wrong control. It was beside a change of vegetation, and I knew our control was at the top of the hill, on the edge of the vegetation, so I headed uphill. Shane and Ruhi headed downhill. I headed further uphill, couldn't make anything match, found a control - its number didn't match any of mine. Decided to go back downhill, to try my luck with whatever Shane and Ruhi had been doing. Followed the vegetation line downhill, saw a re-entrant coming in from the right, just as it should, went into the green, found a control, not mine, went lower. Found myself looking at a steep hill facing the wrong way. Decided it was time to bail out for the road. Headed in the general direction. Saw a control, checked it, and it was mine. The change of vegetation that I was seeing in the field was not shown on the map, which is what threw me. Attackpoint says I lost four minutes on that, but it felt much longer.

Coming through the gate at #15, which was a spectator control, I knew exactly which way to go, having sussed it out in advance. I heard my name being called out from the other side of the hill, as I headed up to #16, an abandoned minivan. Extra effort in to the finish chute - Caryn could here my wheezing as I came down the hill, and I could here the commentator saying I was in second place.

A slightly nervous wait to see if Mark Freeman could knock me off, but it didn't take too long to confirm my place.

I feel a bit of a fraud to have placed, with such a bad mistake, but Shane, Ruhi, and Mark all made worse mistakes, and I was fourth on both other bush maps this week, so I've been reasonably consistent. The good thing is, I placed while making a big mistake, so I have room for improvement even without addressing the running speed. I'm really thrilled to have got a place in a national championship event - I really thought it would be a long time coming. And I'm feeling a bit more motivated to train in the coming months.

http://obasen.orientering.se/winsplits/online/en/d...

Friday Apr 26 #

1 PM

running 4:17 [3] 0.63 km (6:47 / km)
ahr:141 max:155

orienteering 22:00 [3] 3.28 km (6:42 / km)
ahr:165 max:181

Australian sprint championship - Narrogin

Terrible cold for the last few days, and three hour drive from Margaret River to get here. Not feeling too great.

Found a new way to mess up. For my third control I ran to the intersection of two lines between controls - they made a point, like an arrow pointing to a feature. No control there. I circled around, and there was no control to be seen. Eventually realised the control was on the other side of the building. Even then, I went the wrong way around the building. Game over.

Mark Freeman started a minute behind me, and caught me at #5. We were mostly together until #15 (although I went astray at #11, where I could see some rock, but it was the wrong rock). Then Mark went right, and I went left. I picked the correct side, but managed to execute it poorly. I still picked up a good 45 seconds on Mark.

Overshot #18, lost about 15 seconds.

Finish chute tells the tale. I was the same as Mark and Shane, where I've been faster for the rest of the week.

Ok, tomorrow is my last chance at a good run for the week.

Monday Apr 22 #

11 AM

running 2:46 [3] 0.4 km (6:55 / km) +27m 5:12 / km
ahr:143 max:155

orienteering 34:55 [3] 4.67 km (7:29 / km) +116m 6:39 / km
ahr:163 max:178

Easter Day 3.

Fairly clean. Lost about 1:30 at #6. Just didn’t notice the little gully as I went about 5m to the right of it. Went down the hill looking for a gully between boulders. Then realised the gully should be at the top of the boulder field.

That mistake cost me fourth place over the three days. (Or alternatively, #8 yesterday or #13 on Saturday.)

I finished fourth on the day and fifth overall, behind Stephen Craig, Shane Doyle, Ruhi Afnan, and Mark Freeman. I almost caught Mark, after he messed up badly today. I was 3’45” behind Ruhi in third over three days. 15 minutes behind Shane for second.

So same place as Easter last year,but probably a bit closer to the pace (if we ignore Stephen Craig).

Sunday Apr 21 #

11 AM

running 3:03 [3] 0.5 km (6:06 / km)
ahr:143 max:153

orienteering 1:08:51 [3] 8.47 km (8:08 / km) +276m 6:59 / km
ahr:166 max:191

Before the run, my legs felt like there was a bit more bounce in them today than yesterday.

The start was a lot of uphill. I was pushing hard from the beginning. Stephen Craig came through me at #3. I hung on to him for #4, but then lost track of where he went.

I got a bit too far to the left on the long leg to #5, but it was easy to push along the top.

I started falling over on the way to #7. Ie tired.

I couldn’t read the clearings in the area of #8. Overshot and lost four minutes. Went to a rocky spur to look out into the open field, to relocate using a dam in the field.

Went the long way around to #9, pushing the speed along the flat. Took about the same time as Shane in this leg.

Got caught by Shane at #10. Which was disappointing- he started 6 minutes after me - but lucky because he led me to #10 when I was having trouble. I beat him up the hill to #12, but we stayed together for the rest.

Finished 4th. Apparently most others had more trouble than me. Stephen Craig was about 15 minutes better than anyone else. Amazing.

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