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Training Log Archive: sten

In the 7 days ending Apr 21:

activity # timemileskm+m
  Orienteering4 2:47:13 12.7(13:10) 20.44(8:11) 59793c
  Running2 31:07 4.03(7:43) 6.49(4:48) 3
  Total5 3:18:20 16.73(11:51) 26.93(7:22) 60093c

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Sunday Apr 21 #

10 AM

Orienteering race (bush) 1:56:46 [4] 12.24 km (9:32 / km) +528m 7:51 / km
18c shoes: X-Claw 275

Easter long course at Hill Park Dale, M40. Started well on the first two legs and felt pretty good, but took too much risk on the way to #3 and went too soon into the wrong patch of rocks. Then rolled my ankle which hurt for a while. Walked around trying to make sense of rocks, but after several minutes I just hadn't the vaguest idea of where I was. Took 20 minutes to relocate. Bizarrely, two out of the other three M40 runners also lost more than 20 minutes on that very same control. Wish I had known that at the time, because my morale to continue might then have been a bit higher. As it was, I just carried on with little motivation. Tried to enjoy the run, but that was challenging as I was too annoyed with myself. At least my ankle was fine for the rest of the course. Had little misses in complicated rock areas on #9 and #11 and a poor route to #12, but the rest of the course was reasonable for my standard.

Saturday Apr 20 #

12 PM

Running warm up/down 6:05 [1] 0.84 km (7:13 / km)
shoes: Brooks Beast 18

Orienteering race (sprint) 17:25 [5] 2.93 km (5:57 / km) +47m 5:30 / km
31c shoes: Brooks Beast 18

First day of Easter three days, sprint at Scotch College, M40. Having run here once before - at the 2009 state champs - really didn't provide any home ground advantage. A very technical course on a complex map. I had a good start and got through the first 14 controls quite well. Main issues were trying to avoid running into other people, getting stuck behind people in narrow alleys, and nearly being bowled over by Tooms. However, on the way to #15 I got properly unstuck as I hadn't looked ahead in time, and then took a wrong turn on the way to #16 too. Cost about 30 s altogether. Recovered and got going well again, but dropped a few more seconds on a couple of other controls, including the very last one which wasn't really my fault, but I won't mention that. Got the win over Craig F. by 9 seconds, but am under no illusion to protect that slim lead over the next two days.
1 PM

Orienteering (sprint) 14:32 [1] 1.4 km (10:23 / km) +16m 9:50 / km
20c shoes: Brooks Beast 18

Straight after finishing my own course I ran across the oval to fetch R so I could shadow him on his run. Maps had already been packed up in a box and the start brick was gone too, but we managed to find both and got going. Despite the tricky area, the setters had done a good job to make the course easy enough. R was able to make his way around the course without much help. Only at #14 he got confused and ran straight past the control.

Friday Apr 19 #

10 AM

Orienteering race (sprint) 18:30 [5] 3.87 km (4:47 / km) +6m 4:45 / km
24c shoes: Brooks Beast 18

Good Friday sprint relay at UWA, elites with Rachel, tRicky and Tash. Rachel had a good first run, and I had a few fast guys around on the first few legs of my course. Not the best route to #1, but I had hardly unrolled my map at the decision point. A pretty decent run all up. Didn't take it out too hard in the first kilometre, but still struggled and perhaps slowed down a bit towards the end of the course. It was good fun though, and all seemed to be very well organised.

Wednesday Apr 17 #

6 AM

Running 25:02 [4] 5.64 km (4:26 / km) +3m 4:25 / km
shoes: Brooks Beast 18

Morning run. Same as last Friday, but with four fast laps around the lake instead of three. Felt better than on Friday, and as a result the warmup, the hard laps and the recoveries were all faster.

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