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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fletch

In the 7 days ending Sep 28, 2014:

activity # timemileskm+m
  Orienteering2 2:22:38 13.36(10:41) 21.5(6:38)
  run4 1:35:32 12.21(7:49) 19.65(4:52)
  Total6 3:58:10 25.57(9:19) 41.15(5:47)

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Sunday Sep 28, 2014 #

9 AM

run warm up/down 17:00 [3] 3.0 km (5:40 / km)
shoes: x talon 190.2

OK Warm up. Legs felt tired, but not as bad as I was expecting. Hip flexors still feeling yesterday's exertions, as were glutes. Tried to do a cool down afterwards too, but it was a bit on the token side.
10 AM

Orienteering race 47:38 [5] 6.5 km (7:20 / km)
shoes: x talon 190.2

So close and yet so far...

Took off a little conservatively through the spur gully stuff at the start of the course, but hit everything really cleanly.
A little scrappy through a couple of the really short direction changing legs, but it seemed that lists of others were too.
Super annoyed to drop time at 16 after a long paddock run, when I failed to identify both my attack point, and the separate line of rocks that contained the control, but it seems many were worse here, as my split was still mid-pack.
Face planted on a fence that I didn't see coming out of 21, but was holding it all together pretty well through to the spectator control at 23, although feeling a little hot and bothered by this stage. Sitting in 14th.

A little scrappy in the circle at 25, got 25 OK, then had a total brain fade heading to 26. Missed the obvious route choice, didn't keep good track of my direction and distance and pulled up short, punching a wrong control. Only realised it was wrong as I ran out of it, then after hunting for 30 sec or so, decided I may have looked at the wrong description, so ran back to the control to confirm. Definitley wrong. Headless chook for a bit, before calming down enough to relocate on some rock on the creek nearby - except that I misidentified which bit of rock I was at, and ended up in the wrong spot again.

Eventually wandered my way back to 25 and ran the entire leg again. 5 minutes in the bin and a good run ruined. Finished it off by dropping another 30 seconds running to the wrong last control, but didn't really care by then. Finished in 25th.

Saturday Sep 27, 2014 #

10 AM

run warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: x talon 190.2

More to do with keeping warm than actually warming up. Had no illusions of running a long race at speed, so no ru throughs or anything extreme like that...
11 AM

Orienteering race (Wa long champs) 1:35:00 [3] 15.0 km (6:20 / km)
shoes: x talon 190.2

A cold, wet day for my first bush race in a year. Had a few wobbles mid leg as I struggled to stay on bearing at times (1,3,7,12,19) most notably running off the map on the way to 7 and running about 80 metres past the mid leg road before deciding to retreat to the road and work thing out, but picked when things didn't fit well, adjusted accordingly and was smooth into just about every control.
Unsurprisingly, the legs didn't really cope with running in terrain. Felt good until the hill up to 11, the early climb to 15 was really tough and the wheels well and truly fell off from 17 to the finish.
Ended up 12th, about 15 minutes behind Simon and Shep, and about 2 behind Craig, so easily the closest I've come to the state long title.
Pretty stoked given the (lack of) preparation.
13.4km straight line, 480m climb. My distance a complete fabrication.
Fun course. Seemed to make good use of the map and had some long route choice legs.

Thursday Sep 25, 2014 #

5 PM

run 26:30 [3] 6.0 km (4:25 / km)
shoes: Saucony Mirage 3

Reasonable warm up, 5x400 with 2 min rest recovery and token cool down. Not the planned session, not the planned day, but at least it got the legs ticking over. 76.xx to 78.xx last one felt pretty comfortable, not the first few.

Tuesday Sep 23, 2014 #

8 PM

run 42:02 [3] 9.15 km (4:36 / km)
shoes: Saucony Mirage 3

Finally - not what it was planned to be, not on the day it was planned to be, but I made it out the door for a relaxed cruise around the standard recovery loop.

Felt surprisingly smooth, but quads were pretty tight by the end, and I suspect I'm not going to pull up all that well.

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