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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Anvil

In the 7 days ending Oct 10, 2010:

activity # timemileskm+m
  Running3 3:38:48 23.09(9:29) 37.16(5:53) 500
  Orienteering3 3:14:47 13.55(14:23) 21.8(8:56) 945
  Total6 6:53:35 36.64(11:17) 58.96(7:01) 1445
  [1-5]6 6:52:38

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MoTuWeThFrSaSu

Sunday Oct 10, 2010 #

10 AM

Orienteering race 1:33:29 intensity: (6 @0) + (4 @1) + (8 @2) + (7:57 @3) + (55:51 @4) + (29:23 @5) 12.1 km (7:44 / km) +695m 6:00 / km
ahr:170 max:187 shoes: La Sportiva Cross Lite

GLOF Long
That's more like it!
Lost 2 minutes in the circle on the first control decided it was all over, but instead of getting all sulky like I usually do when things don't go my way on a long, I sucked it up and got my act together.
Stuck to my plan of taking the long legs as straight as possible and pushing on the climbs out of the river beds, as even though they're steep, they're usually only 3 or 4 contour lines.
Lost a little time on 7 when I got distracted by another competitor and swung left. Got to the map exchange still feeling pretty fresh but shocked to be announced in the lead - that doesn't happen as a rule.
Didn't go straight to 15 like I should have, I fell victim to the sneaky course planning there. Mental fatigue started to kick in and was sloppy in the circle at 15 and 17, but was still running OK.
Saw Robbie as I came out of #19 which was the motivation I needed to finish off the course - forced myself to chase him down on the final loop.
This was enough for the win, which I'm super stoked with - but I'm more happy that I was able to run strongly for the whole race and was primarily by myself for all of it. There's still work to be done - there was more time loss than I'd like in there, but winning does feel good :)

http://orienteering.ca/cgi-bin/reitti.pl?act=map&i...

Saturday Oct 9, 2010 #

4 PM

Orienteering race 41:18 intensity: (8 @1) + (4 @2) + (3:08 @3) + (24:22 @4) + (13:36 @5) 4.7 km (8:47 / km) +250m 6:56 / km
ahr:171 max:181 shoes: La Sportiva Cross Lite

GLOF Middle.
Not a good race. Frantic and running too fast on the way to #1 - got confused when I ran past the ruin which I thought was meant to be a rockface.
Dropped at went wide on #5 when I needed to climb and go straight.
Then the whopper at #7. I decided to climb K2 (to claim the polka dot hat) and come off the track at the boulder in the gully and then use the following boulder as an attackpoint. Unfortunately I never saw either of them and lost total contact in a steep area of spaghetti contours. Others had trouble but I think I made the biggest meal of it.
No real problems in the 2nd loop, I finally calmed down and was flowing well in this easier section and spiked the potentially disastrous #15, (though then lost 30 secs on 16 not going far enough down the hill).
Lost about 8 minutes total, 5 of those on #7.
Positive was that I felt I was running strongly and had more to give at the end.
http://orienteering.ca/cgi-bin/reitti.pl?act=map&i...

Thursday Oct 7, 2010 #

5 PM

Running hills 1:05:30 intensity: (24 @0) + (16:51 @1) + (30:51 @2) + (10:20 @3) + (7:04 @4) 8.65 km (7:34 / km) +230m 6:41 / km
ahr:125 max:171

TNT all by my lonesome. But, no problem, I only wanted to do a taperish run before GLOF.
2xbig hill, 3xNancy, 2x total Frankensteps (as in, 2 plaforms up, 1 down till I get to the top). Then I walked K2 and won the polka dot cap.
Bloody marvelous day, views for the top of the mountain were awesome as the sun was going down.

Wednesday Oct 6, 2010 #

Orienteering 1:00:00 [2] 5.0 km (12:00 / km)
shoes: Salomens

Gneral O stuff for the day - checking the map for next weeks TNT, putting out flags for ARK and ARK attack in a rush & running round the forest with the ARK Attackers. Probably made their session a little too tough - but they needed it, the regular coach is pretty soft on them.

Tuesday Oct 5, 2010 #

5 PM

Running intervals 1:48:52 intensity: (20 @0) + (6:27 @1) + (1:03:43 @2) + (13:39 @3) + (17:39 @4) + (7:04 @5) 18.51 km (5:53 / km) +220m 5:33 / km
ahr:135 max:184 shoes: 2010.2 Triumphs

TNT. Low turnout - lots of sooks out there who don't like to get wet...
6x4mins/2mins. First 4 were up, last 2 down - then step hell.
Was much better tonight - stayed constant and didn't blow up. Was pretty rubbish on the 2nd effort on the slick, twisty section of the Bruce trail - high momentum + low coefficient of friction is a bad thing.
Got down to 3 min/ks with coach Sudden on the last (slightly downhill) surge - it felt good and kinda easy in an uncomfortable way.

Monday Oct 4, 2010 #

Note

The toilet block at Sanctuary Park looks a little disturbing in ISSOM
Sanctuary Park
4 PM

Running 44:26 intensity: (7 @0) + (28 @1) + (3:20 @2) + (40:12 @3) + (19 @4) 10.0 km (4:27 / km) +50m 4:20 / km
ahr:144 max:166 shoes: 2010.2 Triumphs

Easy cruise around the waterfront, lap of Bayfront Park and back home on the streets. Felt fresh and easy, legs ticking over nicely.
While the 'max temperature vs day' gradient is concerning, running in the fresh, cool air is so much nicer than the humidity of a couple of weeks ago. Felt like a winter Tassie morning in the Midlands!

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