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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PowA

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Cycling2 2:23:34 30.61(4:41) 49.26(2:55) 401
  MTB2 2:08:27 19.88(6:28) 31.99(4:01) 784
  Orienteering1 48:14 3.42(14:05) 5.51(8:45) 104
  Total5 5:20:15 53.91(5:56) 86.76(3:41) 1289

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Sunday Oct 9, 2016 #

10 AM

Orienteering race 48:14 [4] 5.51 km (8:45 / km) +104m 8:00 / km
ahr:155 max:170

Orienteering on new map "something different" near Cessnock. Was different to the usual Newcastle area. Had to return my map as we were running short due to the number of people. Nice day for a run.

Too much track running for my knee. Flogged by Alvin.

S-1 main track, angle in from second track on left.
1-2 out to track, along to intersection, slightly confused which track I was on, scramble up hill.
2-3 straight aiming for S end of rock face, straight.
3-4 down to track, slight wobble to get off top of rock wall, track to clearing, straight, little N, S to control.
4-5 out to track junction, along track, along W rocky ground, across creek, along creek, up into gully.
5-6 out to track, along track to divide, left track too early, through rocks to control
6-7 straight across creek, pick up track for bit, straight, across track, to far NE, SW to control.
7-8 out to track, tracks to S end of rock face, up rock face (didn't need too?), along top to control.
8-9 straight, need to deviate slightly to N to get into end of gully.
9-10 down gully to track, to intersection, straight N until intersect with track again, follow track down to creek, straight up to gully.
10-11 straight, slightly to S when got to edge of steep gully, N to control.
11-12 took off into open ground after SC and ST who came past at 11, then had to stop and work out where I was, off embankment and along creek to control, in hindsight probably should have followed them all the way.
12-13 out to track junction, track through light green, straightish to control.
13-14 tracks to near control, veered onto track going N without noticing, circles for a minute trying to work out, SW to control.
14-15 tracks to near control, in from junction.
15-16 along white, until turned green, didn't see control, read description and then back looking for right feature.
16-17 along white.
17-F run vaguely in direction of finish until spot red flag.
3 PM

Cycling 1:10:39 [4] 35.45 km (2:00 / km) +294m 1:55 / km
ahr:148 max:164

Home alone, so do chores around the house or go for an easy ride. Chose the ride. Once I got started there was a reasonable wind helping the southward journey so it went from easy to a bit faster to fast. Hard pushing back against the wind.

Saturday Oct 8, 2016 #

8 AM

MTB 1:24:26 [4] 20.71 km (4:05 / km) +503m 3:38 / km
ahr:147 max:167

Morning ride around Glenrock.

Friday Oct 7, 2016 #

7 AM

MTB 44:01 [3] 11.28 km (3:54 / km) +281m 3:28 / km
ahr:140 max:156

Morning lap of Glenrock. First ride for a while as have been not feeling well. Bit of a shock to the system. Need to try to get some fitness back and taper before Aus MTBO champs next weekend.

Monday Oct 3, 2016 #

3 PM

Cycling 1:12:55 [1] 13.81 km (5:17 / km) +107m 5:05 / km

Slow ride with Alec in along the harbour to end of break wall and back. Lots of stopping to catch Pokemon.

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