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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: markg

In the 31 days ending Oct 31, 2016:

activity # timemileskm+m
  Cycling26 7:11:30 76.28(10.6/h) 122.77(17.1/h) 488
  Orienteering3 1:59:24 10.63(11:14) 17.11(6:59) 35412 /21c57%
  Running3 33:13 3.1(10:42) 4.99(6:39) 77
  Total30 9:44:07 90.02(6:29) 144.88(4:02) 91912 /21c57%

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Monday Oct 31, 2016 #

8 AM

Cycling (Commute) 14:59 [2] 4.99 km (20.0 kph) +8m

5 PM

Cycling (Commute) 14:18 [2] 4.99 km (20.9 kph) +28m

Wednesday Oct 26, 2016 #

5 PM

Running warm up/down 15:32 [2] 2.42 km (6:24 / km) +77m 5:32 / km
shoes: Inov8 X-Claw 275

With Shep and Craney discussing beer.

Orienteering 36:56 [3] 6.15 km (6:00 / km) +157m 5:19 / km
shoes: Inov8 X-Claw 275

Twilight event at Farrer Ridge and another ACT map first for me! I used the training map again, this time corridor and window. I was bad: I kept misreading the contour detail and my compass seemed to be wonky although I'm sure it was user error. Biggest mistake was 2min at #2 where I misread a fragment of a north line in the 'window' as a creek and about 50m from the control could see that there wasn't going to be a creek where I was going ... On top of that my achilles was bad. It was quite good during the warmup but rapidly got sore once I was running in terrain. I think that's a win for the ankle mobility work but not as big as I'd hoped, I guess just need to settle in to a routine of mobility, isometrics and green tea and not expect a quick recovery ...

http://doma.orienteering.asn.au/show_map.php?user=...

Tuesday Oct 25, 2016 #

8 AM

Cycling 19:53 [2] 5.3 km (16.0 kph) +9m

5 PM

Cycling 15:42 [2] 4.98 km (19.0 kph) +19m

Monday Oct 24, 2016 #

8 AM

Cycling (Commute) 22:29 [2] 5.42 km (14.5 kph) +8m

5 PM

Cycling (Commute) 16:02 [2] 3.19 km (11.9 kph) +19m

Friday Oct 21, 2016 #

8 AM

Cycling (Commute) 19:17 [2] 5.25 km (16.3 kph) +7m

5 PM

Cycling (Commute) 8:01 [2] 2.39 km (17.9 kph) +2m

Thursday Oct 20, 2016 #

8 AM

Cycling (Commute) 14:53 [2] 4.94 km (19.9 kph) +9m

5 PM

Cycling (Commute) 16:37 [2] 5.04 km (18.2 kph) +28m

Wednesday Oct 19, 2016 #

5 PM

Orienteering 36:56 [4] 5.66 km (6:32 / km) +197m 5:33 / km
ahr:14 max:15 shoes: Inov8 X-Claw 275

Twilight orienteering at Mt Painter, a rare first run on an inner-city ACT map. I did the training course - the orange 1 on a modified map. This one was part contour-only and part 'biscuit hunting' with a circle of map around the control cut out. Started pretty carefully as it's rocky underfoot and the grass is super long at the moment, and my achilles is still shitty. It didn't stop being shitty the whole run but I did start to feel more comfortable running, if that makes sense? Maybe I just started to care less about it. Nav was fine except for the long contouring leg #5, when I got a bit spooked and dropped off my line just before the control. But there were a few other problems: #6 was in the wrong place and then the SI unit fell off the control at #8 and I had to tie it back on again ... Also controls hidden behind little boulders on a contour-only map feels a bit bingo-ish but it did force me to concentrate on my contour reading. Pretty good fun all up. Enjoyed running with Ecmo from #5.

Route on Livelox.

Tuesday Oct 18, 2016 #

8 AM

Cycling (Commute) 19:30 [2] 5.04 km (15.5 kph) +8m

5 PM

Cycling (Commute) 15:14 [2] 4.98 km (19.6 kph) +17m

Saturday Oct 15, 2016 #

2 PM

Cycling (Commute) 14:20 [2] 5.6 km (23.4 kph) +9m

Neighbours' house (mostly) burnt down despite my efforts with a gardening hose. Rode into the city to be a mentor at HealthHack after the adrenaline wore off.
5 PM

Cycling (Commute) 17:33 [2] 5.7 km (19.5 kph) +26m

Friday Oct 14, 2016 #

8 AM

Cycling (Commute) 18:44 [2] 0.57 km (1.8 kph) +5m

5 PM

Cycling 15:00 [3] 4.8 km (19.2 kph)

Thursday Oct 13, 2016 #

8 AM

Cycling (Commute) 15:11 [2] 5.15 km (20.4 kph) +9m

5 PM

Cycling (Commute) 13:26 [2] 4.6 km (20.5 kph) +20m

Wednesday Oct 12, 2016 #

8 AM

Cycling (Commute) 11:49 [2] 0.76 km (3.9 kph) +5m

Tuesday Oct 11, 2016 #

8 AM

Cycling (Commute) 23:18 [2] 5.25 km (13.5 kph) +9m

12 PM

Running (Commute) 7:41 [1] 1.07 km (7:10 / km)

5 PM

Cycling (Commute) 14:29 [2] 5.01 km (20.8 kph) +21m

Saturday Oct 8, 2016 #

5 PM

Cycling 32:09 [2] 8.65 km (16.1 kph) +154m

Since I'm giving my achilles a rest I headed out for a lazy mtb ride. At 18min had a biomechanical (crazy ITB twinges around my knee) which was all the convincing I needed to head home and continue my Luke Cage marathon. Riding back up Dryandra St I got swooped half-heartedly by a magpie, innocuously ending an approximate 15 year run of not being swooped (by a magpie anyway). I thought this was pretty amazing given all the running, even if 3 years was cheating, because Canadian magpies are just pretty little things that aren't cut from the same vicious cloth as Aussie ones.

Thursday Oct 6, 2016 #

8 AM

Cycling (Commute) 14:28 [2] 5.02 km (20.8 kph) +9m

5 PM

Cycling (Commute) 14:55 [2] 4.98 km (20.0 kph) +30m

Wednesday Oct 5, 2016 #

9 AM

Cycling (Commute) 14:55 [2] 5.19 km (20.9 kph) +8m

6 PM

Cycling (Commute) 14:18 [2] 4.99 km (20.9 kph) +21m

Sunday Oct 2, 2016 #

11 AM

Orienteering race 45:32 [5] ***** 5.3 km (8:35 / km)
spiked:12/21c shoes: Inov8 X-Claw 275

Aus Middle Champs at the Cascades, 12th and 7th Aussie. This was a great race, so much intense goodness. I was pretty happy with my race, getting around Cascades with no major mistakes is a feat, but looking deeper I was sloppy around the control on numerous legs, not slowing down to make sense of the detail, and cumulatively this cost minutes and places. Better generalisation and plans for more confident, attacking orienteering would have helped in some places. I think I need more runs in similar complex terrain to practise.

My biggest mistakes were at #4 and #16, just stupid mistakes in the circle, these were probably a minute together, but then also lost time at #6, #7, #8, and #9. #8 was only a small mistake but a big loss: I mucked around about where I crossed the creek and then climbed too high across the slab. I was also surprised to see I was 52s (44%!) off the pace on #3 even though I spiked it. I went left of the first hill - I guess straight was better.

I took a tumble coming out of #18, the only place on the course where it could be caught on camera! I managed a ninja roll and came away more or less unhurt. It looks pretty funny though:
https://www.flickr.com/photos/143829308@N03/299790...
https://www.flickr.com/photos/143829308@N03/294354...

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Inov8 X-Claw 275

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