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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sten

In the 7 days ending May 1, 2011:

activity # timemileskm+m
  Cycling2 1:19:16 20.26(15.3/h) 32.6(24.7/h)
  Orienteering2 1:03:30 6.34(10:01) 10.2(6:14)27 /37c72%
  Walking1 30:00 1.24(24:08) 2.0(15:00)
  Running1 20:00 2.61(7:40) 4.2(4:46)
  Total6 3:12:46 30.45(6:20) 49.0(3:56)27 /37c72%
averages - weight:89.9kg

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Saturday Apr 30, 2011 #

11 AM

Orienteering race (Australian sprint champs) 20:07 [5] *** 4.0 km (5:02 / km)
spiked:21/27c weight:89.7kg shoes: Brooks Beast 11

Australian sprint championships at Mandurah. Nice area to hold the championships, and an interesting course with many controls hidden from view when entering the circle. Had an ok run navigationally, with a few small hesitations. Too bad my running wasn't good today. Felt a lot better than the day before, but obviously not good enough for a strong run. Saw Graham ahead from about control #7, but it took a very long time to reel him in. Felt slow and out of breath. Splits show I lost half a minute to Ben in the middle section (#6 - #20, where I felt the worse), while usually our pace is pretty similar. So, a little disappointed I couldn't show my best at this event, but I wouldn't have finished much higher up in the standings in any case.

Friday Apr 29, 2011 #

8 AM

Cycling (commute) 28:09 [3] 11.3 km (24.1 kph)

Ride from Winthrop to work.
6 PM

Cycling (commute) 51:07 [3] 21.3 km (25.0 kph)

Ride home from work. Runny nose, slightly painful throat and empty legs. Took way too much effort to ride at the slow pace I was going. Went to bed early in the hope I felt better the next morning.

Thursday Apr 28, 2011 #

5 PM

Running 20:00 [4] 4.2 km (4:46 / km)
weight:90.4kg shoes: Brooks Beast 11

Run through Atwell. Was planning to do some fartlek, but my hamstrings were sore, so I turned it into an easy jog with a bit of extra stretching instead. Stomach was not feeling well all the way either. Rain in the last three minutes. The hamstrings felt better by that stage, so I ran those last few minutes hard. Hope I feel better on Saturday.

Tuesday Apr 26, 2011 #

5 PM

Walking 30:00 [1] 2.0 km (15:00 / km)

Walk with Deavi and her mum in Kings Park.

Monday Apr 25, 2011 #

11 AM

Orienteering race (Easter 3 days) 43:23 [4] *** 6.2 km (7:00 / km)
max:186 spiked:6/10c shoes: Mudclaw 333

Third day of Easter. Was in third spot in sledge, and knew it would be hard to move up, unless Juffy or Tyson messed something up. Andre was only 3.5 minutes behind me in the standings, so I had to make sure I didn't mess up myself. The first leg was the trickiest, through fairly featureless bush full of fallen trees. Took a bearing from a fence corner ~300m out, but veered to the right and had to come back in from the side. Saw Juffy leaving the control, so he had already got 2.5 minutes on me here. Splits showed Andre was even a minute faster than Juffy, so Andre and I were virtually tied for third at that stage. Good I didn't know. Saw Juffy ahead of me to #3 and #4, but we took different routes, especially to #4. After yesterday, I had decided to not pay any attention to where other people were, and that worked fine.

Juffy overshot #5 and I caught him there, but at #7 I looked at the wrong side of a boulder and he came past again. We got to #8 at the same time. The leg to #9 was a monster leg with lots of uphill running on open ground, and I pulled away from Juffy, but had a bit of a brain melt when I got to the highest point and ran ~200m extra. From #9 to #10 I tried unsuccessfully to go down a cliff, which cost a bit of time. When I came into #10 from the top, Juffy came in from the bottom. I punched before him, was careful and slow descending into the gully which cost me the finish split, but managed to hold him off with a final sprint. Finished second on the day, 11 seconds ahead of Tyson, and kept third overall.

Had great fun over the last four days. Great terrain, great maps, and very well organised. Thanks to all involved. The friendly competition with the other sledgers was also good. And finally, my nav improved every day, so I'm happy about that too.

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