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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sten

In the 7 days ending Apr 26:

activity # timemileskm+m
  Orienteering7 4:03:15 18.22(13:21) 29.33(8:18) 857144c
  Walking1 40:00 1.86(21:27) 3.0(13:20)
  Running3 36:52 4.27(8:38) 6.88(5:22) 13
  Total9 5:20:07 24.36(13:08) 39.2(8:10) 870144c

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Friday Apr 26 #

1 PM

Running warm up/down 4:48 [3] 0.81 km (5:54 / km)
shoes: X-Claw 275

Orienteering race (sprint) 18:09 [5] 3.5 km (5:11 / km) +24m 5:01 / km
19c shoes: X-Claw 275

National sprint championship at Narrogin SHS, M40. With about half the course in the bush, it didn't suit me as well as Scotch College last week. Didn't make any real mistakes in the bush, but was a bit hesitant in the technical sections, especially coming into #12. Biggest time loss was probably at the map change, because I didn't straight away spot the dashed line out of #14 and wondered where to go for a while. Should have been better prepared for that. Also lost quite a bit of time getting stuck behind slower people, both on narrow bush tracks and within the school grounds. Craig F. passed me somewhere around #15 or #16. Didn't actually see him pass me, but suddenly he was in front, so I knew during the last few legs that I was going to finish a minute behind. Turned out it was enough for second place.
2 PM

Orienteering race (sprint) 16:15 [3] 2.0 km (8:08 / km)
24c shoes: X-Claw 275

Shadowing R around his course. Good effort by him, apart from a wrong exit direction out of #3 and a missed turn on the way to #18. It was a nice course, almost completely in the bush, but with the many tracks a bit more challenging than a typical VE course in the bush.

Thursday Apr 25 #

2 PM

Walking 40:00 [1] 3.0 km (13:20 / km)
shoes: Brooks Beast 18

Walk with R around Congelin campground where we were staying for two nights. Track ran out after a few hundred metres, so for most of the walk we went off track. Very nice, open bush.

Wednesday Apr 24 #

10 AM

Running 25:59 [4] 5.22 km (4:59 / km) +13m 4:55 / km
shoes: Brooks Beast 18

Little run to keep the legs ticking over. Not feeling very well, so didn't go very fast. Feeling worse later in the day, and that had me worried for the national champs, but I felt better the day after.

Monday Apr 22 #

10 AM

Orienteering race (bush) 36:25 [4] 5.02 km (7:15 / km) +187m 6:07 / km
21c shoes: X-Claw 275

Easter middle distance course at Umuna, M40. Had little chance of moving up the standings, so my only concern was having another disaster like yesterday and dropping down from third to fourth place (I had a 9 minute buffer). I took the navigation very careful using lots of collecting features, and that worked well because I was never far from where I wanted to be. A bit too slow to challenge for the win, but it was a decent run. Lost only 6 s according to AP splits, but it wasn't quite that clean. Ended up in second place on the day, so got a first, a second and a third place on the three days, and third overall (out of 4). Craig F, Matthew C and I divided the spoils nicely, but the long course was clearly the decider.
11 AM

Orienteering (bush) 23:43 [1] 2.23 km (10:37 / km) +55m 9:27 / km
11c shoes: X-Claw 275

Shadowing R on his course. Beforehand he had asked me to stay 50 m behind him and let him do it all by himself, but during the run he felt like chatting and not much came of the initial plan. On the way to #4 he tripped and fell flat on his chest. He had little scratches on his stomach and elbow and didn't want to run much anymore after that. The second half of the course was therefore slow and also a bit boring, just following the same fence all the way to the finish (the setters didn't have any real alternative).

Sunday Apr 21 #

10 AM

Orienteering race (bush) 1:56:46 [4] 12.24 km (9:32 / km) +528m 7:51 / km
18c shoes: X-Claw 275

Easter long course at Hill Park Dale, M40. Started well on the first two legs and felt pretty good, but took too much risk on the way to #3 and went too soon into the wrong patch of rocks. Then rolled my ankle which hurt for a while. Walked around trying to make sense of rocks, but after several minutes I just hadn't the vaguest idea of where I was. Took 20 minutes to relocate. Bizarrely, two out of the other three M40 runners also lost more than 20 minutes on that very same control. Wish I had known that at the time, because my morale to continue might then have been a bit higher. As it was, I just carried on with little motivation. Tried to enjoy the run, but that was challenging as I was too annoyed with myself. At least my ankle was fine for the rest of the course. Had little misses in complicated rock areas on #9 and #11 and a poor route to #12, but the rest of the course was reasonable for my standard.

Saturday Apr 20 #

12 PM

Running warm up/down 6:05 [1] 0.84 km (7:13 / km)
shoes: Brooks Beast 18

Orienteering race (sprint) 17:25 [5] 2.93 km (5:57 / km) +47m 5:30 / km
31c shoes: Brooks Beast 18

First day of Easter three days, sprint at Scotch College, M40. Having run here once before - at the 2009 state champs - really didn't provide any home ground advantage. A very technical course on a complex map. I had a good start and got through the first 14 controls quite well. Main issues were trying to avoid running into other people, getting stuck behind people in narrow alleys, and nearly being bowled over by Tooms. However, on the way to #15 I got properly unstuck as I hadn't looked ahead in time, and then took a wrong turn on the way to #16 too. Cost about 30 s altogether. Recovered and got going well again, but dropped a few more seconds on a couple of other controls, including the very last one which wasn't really my fault, but I won't mention that. Got the win over Craig F. by 9 seconds, but am under no illusion to protect that slim lead over the next two days.
1 PM

Orienteering (sprint) 14:32 [1] 1.4 km (10:23 / km) +16m 9:50 / km
20c shoes: Brooks Beast 18

Straight after finishing my own course I ran across the oval to fetch R so I could shadow him on his run. Maps had already been packed up in a box and the start brick was gone too, but we managed to find both and got going. Despite the tricky area, the setters had done a good job to make the course easy enough. R was able to make his way around the course without much help. Only at #14 he got confused and ran straight past the control.

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