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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: O-ing

In the 7 days ending Apr 27:

activity # timemileskm+mload
  Walk2 3:49:11 6.81(33:40) 10.96(20:55) 98947.4
  Teering4 2:12:33 11.37(11:39) 18.31(7:14) 3698 /14c57%68.5
  Swimming2 15:10 0.2(1:14:11) 0.33(46:06)4.1
  Running1 8:00 0.93(8:35) 1.5(5:20)2.4
  Total8 6:24:54 19.32(19:55) 31.09(12:23) 13588 /14c57%122.4
  [1-5]8 6:09:04
averages - weight:75kg

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Saturday Apr 27 #

12 PM

Teering race (Aus Champs) 30:43 intensity: (17 @0) + (5 @1) + (6 @2) + (1:17 @3) + (22:32 @4) + (6:26 @5) **** 4.72 km (6:30 / km) +42m 6:13 / km
ahr:149 max:170 spiked:8/14c weight:75kg shoes: Inov8 XTalon 212

Foxes Lair, Middle, M60, 2nd. Yet another opportunity thrown away near the end with a numbskull thrashing about in green, looking behind boulders. This was not orienteering, this was incompetence on a very high level. No plan, no picture, just run and hope - how do I let myself go like this at crucial points?

OK, so after yesterday's thrashing, the body still felt good, nothing in the achilles, legs felt ready to go, so I went flat out where I could. The warning signs were there when I fluffed #1 - bad direction 20 degrees off to the left landed me in the wrong clump of detail. GPS shows I was heading roughly OK but veered off left halfway. Stopped, read the map and saw a track among the boulders I hadn't picked up before which gave away the flag. 20 seconds binned, but lots of people had issues here included TH (1 second slower).

Fastest to 2 and 3 and when Jeff fluffed 4 I had the lead, which I kept till 9 even with a really stupid overshoot at 6 (-15 seconds) and a stupid veering off at the circle at 8 (-15 seconds).

Then 10. Stopped way too early (100m!!) after the Start valley and found myself back in the clump of rocks near 1 that I had looked in before (-20 seconds).

So did I panic?? It looks like it. I swung south but didn't go far enough and went into the green way too early (actually the control was on the other side of the green, I could have just run around it). There were a lot of boulders in there that I looked behind. I was in there for 2 minutes, which included about 15 seconds searching for a dropped SI stick. 69th out of 71 on this leg. Probably lost ~1:30 and the race - fastest back from that point but lost by 1:15.

Friday Apr 26 #

3 PM

Teering race (Aus Champs) 15:19 intensity: (7:39 @4) + (7:40 @5) 2.62 km (5:51 / km)
ahr:149 max:168 shoes: ASICS Kayano 23

Narrogin HS, Sprint, M60, 2nd. Sluggish, not flowing well. Just one fastest split before the run-in and lost the split count 2-13 to Tim H, so was never really in it. Two significant errors as well - good course setting caught me out at 12: needed to turn sharp left (to the top of the stairs) but I went around (to the bottom) even though I had specifically looked for whether stairs were top or bottom at the pre-start (-10 seconds). Worse was the penultimate control - just ran past it to the next doorway (-20 seconds). Probably chose the wrong route there too (-15 seconds). So was never going to close the gap to Tim (1:11).

Running warm up/down 8:00 [2] 1.5 km (5:20 / km)
shoes: Asics Kayano 22

Thursday Apr 25 #

11 AM

Walk 2:33:23 intensity: (9:23 @0) + (2:05:09 @1) + (17:17 @2) + (1:34 @3) 6.49 km (23:37 / km) +706m 15:18 / km
ahr:91 max:134 shoes: ASICS Kayano 23

Bluff Knoll. Hard.

Wednesday Apr 24 #

10 AM

Swimming 10:10 intensity: (11 @0) + (8:53 @1) + (1:06 @2) 0.23 km (44:24 / km)
ahr:90 max:121

Middleton Beach
12 PM

Walk 1:15:48 intensity: (5:14 @0) + (1:02:02 @1) + (7:32 @2) + (53 @3) + (7 @4) 4.46 km (16:59 / km) +284m 12:54 / km
ahr:94 max:144 shoes: ASICS Kayano 23

Castle Rock in the Porongorups.

Tuesday Apr 23 #

Swimming 5:00 [3] 0.1 km (50:00 / km)

Green Pool, Denmark. Not as cold as Canberra.

Monday Apr 22 #

10 AM

Teering 28:37 intensity: (22 @0) + (13 @1) + (31 @2) + (4:30 @3) + (19:43 @4) + (3:18 @5) 4.24 km (6:45 / km) +98m 6:03 / km
ahr:145 max:164 shoes: Inov8 XTalon 212

Umuna, Easter Day 3; M60, 1st. Legs/Achilles felt fine so went flat out where I could. Had a huge buffer of 13 minutes, so could afford to stuff up mightily. Mostly ok but scrappy at 2, 3, 5, 10, 12, 13 and a real mistake at 11 where I completely lost direction and followed the easy course tapes in hope.

Sunday Apr 21 #

12 PM

Teering race (Easter) 57:54 intensity: (23 @0) + (9 @1) + (20 @2) + (10:22 @3) + (41:25 @4) + (5:15 @5) **** 6.73 km (8:36 / km) +229m 7:21 / km
ahr:145 max:165 shoes: Inov8 XTalon 212

Hill Park Dale, Easter Day 2, M60, 2nd. Played safe after major stuff ups last times I ran here (2006, 2008). Got through Ok, with minor hesitations/errors at 3,7, 12 and 14. One major issue, wrong track at 9, but saved it with double checking and lost only about 1 minute. Running OK and nothing in the achilles. More analysis later.

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