Training Log Archive: rileydejongIn the 1 days ending Jun 29, 2014:
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Sunday Jun 29, 2014 #
Note
Long-O, Waterhole Gully, Blackbutt
Bush Orienteering race (Ultra-Long) 2:02:15 [3] 14.9 km (8:12 / km) +485m 7:03 / km
shoes: VJ Integrator
UltraLong at Waterhole Gully (1:20000, 10m contours)
Really nice, runnable terrain.
Extremely physical course, with some really long grulling climbs and strong winds. Quite happy with my navigation/route choice, adapted really well to the large scale and lack of detail. Not too much challenging route choice, except to decide whether to go over hills or around. Felt really strong for about 12.5km until #9 when I really started to fade quickly. Anna overtook me here, and really put distance on me on the long uphill leg to #10. By the time I got to #10 I had pretty much hit the wall, completely exhausted and feeling pretty nauseous. Just walked / jogged the downhills for the last 1.5km to #11 and the finish.
My problem I think was a) Going out too hard, and b) not taking enough energy/electrolytes. Stopped about halfway through at the pivot control and took a quick swig of sports drink, but other than that did not use any gels/bars. In hindsight, should've used a gel at #8 at the water stop. Frustrated that the control descriptions said there was water at #10 where I could really have used some, but when I got there there was none!
Made sure to rehydrate well/replace electrolytes afterwards. Suprisingly I didn't cramp up completely like I did on the long at Easter.
Splits: http://results.orienteering.asn.au/index.php?sd=14...
Really nice, runnable terrain.
Extremely physical course, with some really long grulling climbs and strong winds. Quite happy with my navigation/route choice, adapted really well to the large scale and lack of detail. Not too much challenging route choice, except to decide whether to go over hills or around. Felt really strong for about 12.5km until #9 when I really started to fade quickly. Anna overtook me here, and really put distance on me on the long uphill leg to #10. By the time I got to #10 I had pretty much hit the wall, completely exhausted and feeling pretty nauseous. Just walked / jogged the downhills for the last 1.5km to #11 and the finish.
My problem I think was a) Going out too hard, and b) not taking enough energy/electrolytes. Stopped about halfway through at the pivot control and took a quick swig of sports drink, but other than that did not use any gels/bars. In hindsight, should've used a gel at #8 at the water stop. Frustrated that the control descriptions said there was water at #10 where I could really have used some, but when I got there there was none!
Made sure to rehydrate well/replace electrolytes afterwards. Suprisingly I didn't cramp up completely like I did on the long at Easter.
Splits: http://results.orienteering.asn.au/index.php?sd=14...
Running warm up/down 20:00 [3]