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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PowA

In the 7 days ending Oct 15, 2016:

activity # timemileskm+m
  MTBO3 2:39:02 24.37(6:32) 39.22(4:03) 57940c
  MTB2 1:19:23 12.64(6:17) 20.34(3:54) 447
  Cycling1 1:10:39 22.03(3:12) 35.45(2:00) 294
  Orienteering1 48:14 3.42(14:05) 5.51(8:45) 104
  Street O1 42:05 2.17(19:24) 3.49(12:03) 55
  Total8 6:39:23 64.63(6:11) 104.01(3:50) 147940c

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Saturday Oct 15, 2016 #

9 AM

MTBO race 38:38 [5] 10.15 km (3:48 / km) +129m 3:35 / km
ahr:157 max:172 23c

Aus MTBO Sprint Champs. In Dwellingup town and surrounds. First in M50 by about 3 1/2 minutes though about 3 minutes of errors in the rush of a sprint.

Took off to 1 with no real plan, just go fast that way, bush tracks not distinct, probably lost 30 sec. 2 and 3 OK. 4 missed turn and came around from other side, gps trace says cost almost 1 min. 5 OK. 6 OK along single track all way, others few seconds quicker on major tracks, though hit shoulder on tree on way and knocked off seat. 7 and 8 OK. 9 OK but had to pick way through parked cars at assembly area. 10, 11 and 12 OK though hesitation leaving 11 as mind didn't register control number as right. 13 and 14 OK though slowed by several slower riders on single track. 15 probably lost 20 sec as junctions far closer on ground than was expecting from map. 16 OK. 17 took poor single track route, didn't even see road route, lost 30-40 sec. 18 and 19 OK. 20 turned up wrong single track, just followed person I caught out of 19, lost 15 sec. 21, 22 and 23 OK, caught Rob G at 21 and raced off to stay ahead. Paused at 23 when Rob wasn't right behind me to check I hadn't missed a control, probably lost 10 sec on finish split.
1 PM

MTBO race 53:24 [5] 13.52 km (3:57 / km) +185m 3:42 / km
ahr:157 max:169 17c

Aus MTBO Middle Champs. Second, 53 seconds behind NZ Rob G. No errors though 1 small time loss interpreting clearing at 4 and 2 costly route choices towards the end, taking single track to 11 (2 min) and 15 (30 sec).

1 OK, though slight hesitation to spot track off old golf fairway. 2 and 3 OK. 4 OK but hesitation in clearing to work out where track came off, maybe 15 sec. 5, 6 and 7 OK. 8 OK though minor hesitation going through ruins near control, difficult to identify actual tracks. 9 OK but slow to get going through tracks/clear. 10 OK. 11 OK but chose single track which was obviously the wrong route choice, more than 2 min slower than Rob G. 12, 13 and 14 OK. 15 OK but again went single track, didn't really notice the major track route until too late, 30 sec down on Rob. 16, 17 and F OK.

Friday Oct 14, 2016 #

1 PM

MTBO race 1:07:00 [3] 15.55 km (4:19 / km) +265m 3:58 / km
ahr:129 max:162

Warm up MTBO at Turner Hill. Not sure of score just went for a ride to make sure bike back together ok, look at mapping, etc. Tried to avoid the big hills so a bit of out and back on ridges. Bit of an excursion on a track that wasn't quite right.

Wednesday Oct 12, 2016 #

1 PM

MTB 57:32 [4] 15.37 km (3:45 / km) +359m 3:21 / km
ahr:147 max:167

After some bike adjustments and tuning went for a lap of Glenrock to make sure all working OK for the weekend.
6 PM

Street O 42:05 [2] 3.49 km (12:03 / km) +55m 11:11 / km

Walking Street O at Fletcher with Alec.

Monday Oct 10, 2016 #

7 AM

MTB 21:51 [2] 4.97 km (4:24 / km) +88m 4:02 / km
ahr:108 max:141

Aborted morning ride. Sliced side wall of back tyre and after several attempts to get it to seal decided I couldn't be bothered putting a tube in so "limped" back to the car. Fairly new tyre as well.

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.

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