Training Log Archive: BroonerIn the 7 days ending Mar 11, 2013:
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Monday Mar 11, 2013 #
Cycling 30:00 [3] 8.4 km (16.8 kph) +150m
slept:6.5
Cycling 30:00 [2] 8.6 km (17.2 kph) +90m
Sunday Mar 10, 2013 #
Note
Orienteering race (Long) 2:09:09 [5] *** 17.8 km (7:15 / km) +576m 6:15 / km
ahr:165 max:187 44c slept:6.5 (injured) shoes: Inov-8 Mudclaw O #1
Reasonably good round the first loop, managing not to get distracted by others until 5 when I kept getting dragged down the hill, then a small miss in the circle at 10. Turned my ankle slightly heading down to the map change where I was a little over a minute down on the leading group.
Map & Route 1
Bit scrappier, lost a bit of concentration because of ankle and struggled to read detail around 3. Took unmarked path on way to 8 then poor direction leaving control, focussing on end of leg ahead.
Should have stayed on path to 10 and come in from proper attack point rather than charging in. Struggled with ankle and running through the rock and tough stuff on slope around 10-13.
Map & Route 2
Once I'd battled through the rocky rough cruddy slope again, with some hesitancy in most of the circles, was moving quite well through the open forest on the whole with a few folk around.
Spent most of the route to 10 plotting the long leg and given my ankle was reasonably sold on the road route by the time I reached 12, just behind Lachlan Hallett who went off along the road which sold me on it. I gave chase and was just behind through the tunnel but opted for going around the green on the track then heading up into the control, while he went through the green, which saw me beat him into it. Pretty happy with this leg, only 2.5 mins down on leaders over a 4.1km straight running leg towards the end of the course.
I was pulling away on the track to 14 before blowing it big time by just missing it and then struggling through thick crap back into it. Knowing that I'd just thrown away a few minutes and a place, my motivation for the final few controls was gone, and then things got worse when I went over my right ankle again just before 16 but this time quite badly, reducing me to a hobble to 17 and into the finish.
Map & Route 3
Saturday Mar 9, 2013 #
Running (Road) warm up/down 15:00 [3] 2.4 km (6:15 / km) +50m 5:40 / km
ahr:141 max:178 slept:6.5 shoes: Inov-8 Road-X 233
Orienteering race 18:46 [5] **** 3.95 km (4:45 / km) +100m 4:13 / km
ahr:188 max:200 20c shoes: Inov-8 Road-X 233
Bit scrappy, should have planned ahead for the course on leg to #1 but wanted to ensure I got that right, so lost quite a bit of time on 3-4 leaving control & then on shit route, didn't notice green was crossable.
Was ok but a bit hesitant (unmapped overpass at 5, almost missed gate at 6) through northern controls, then again didn't plan ahead on the easy route to 10 so went long way to 11 not seeing the cut through.
Felt I was struggling physically throughout, but dug in to try and keep in sight of Craney when he went by at 12, a few micro route choices could have been better round the final loop.
Map & Route
Running (Road) warm up/down 10:00 [3] 1.8 km (5:33 / km) +50m 4:53 / km
ahr:150 max:165 shoes: Inov-8 Road-X 233
Running (Road) warm up/down 10:00 [3] 1.7 km (5:53 / km) +10m 5:43 / km
ahr:144 max:171 shoes: Inov-8 Road-X 233
Orienteering race 18:37 [5] **** 4.2 km (4:26 / km) +70m 4:05 / km
ahr:186 max:195 20c shoes: Inov-8 Road-X 233
First half decent then it all went to pot, big time. DIdn't take a great route to 2 and missed better routes to 3 & 4, somehow quick split to 5 but not optimum route and had a decent sight of Patrick heading to 6 & 7 before catching him at 8. Then proceeded to lose bits of time on a few controls, run past 9 in my haste to keep with him when not really in touch with the map, and then had a brain melt on way to 11 and started going wrong way beside fence.
Was doing alright at this stage though, but at 14 blew it all, over a minute lost running too fast into the woods with the tracks and my attackpoint (lake) not really existing, so I overshot massively. Then in my haste to recover, left the control following the line back to 13 instead of 15, and by the time I realised I was pretty spent and completely lost motivation for the final few controls.
Frustrating, had some good split times across both races, but was rushing things and not picking optimum routes because of this a lot of the time. Need to focus on mapreading more and worry about running less.
Map & Route
Friday Mar 8, 2013 #
Note
Cycling 29:00 [3] 8.4 km (17.4 kph) +150m
ahr:123 max:153 slept:6.5
Cycling 26:00 [3] 8.4 km (19.4 kph) +90m
Cycling 20:00 [3] 6.3 km (18.9 kph)
Thursday Mar 7, 2013 #
Cycling 28:00 [3] 8.4 km (18.0 kph) +150m
ahr:127 max:163 slept:4.0
Running (Mixed) warm up/down 6:00 [2] 0.9 km (6:40 / km) +10m 6:19 / km
ahr:126 max:139 shoes: Inov-8 Road-X 233
Orienteering intervals 49:30 [5] **** 8.2 km (6:02 / km) +75m 5:46 / km
ahr:160 max:189 shoes: Inov-8 Road-X 233
R knee a bit sore at the end.
Running (Mixed) warm up/down 7:30 [2] 1.1 km (6:49 / km) +15m 6:23 / km
ahr:122 max:149 shoes: Inov-8 Road-X 233
Cycling 30:00 [2] 8.5 km (17.0 kph) +100m
ahr:106 max:136
Wednesday Mar 6, 2013 #
Cycling 28:00 [3] 8.4 km (18.0 kph) +150m
ahr:133 max:169 slept:7.0
Running (Mixed) 26:00 [3] 5.6 km (4:39 / km) +90m 4:18 / km
shoes: Vivobarefoot Evo II
Cycling 29:00 [3] 8.5 km (17.6 kph) +90m
ahr:110 max:149
Tuesday Mar 5, 2013 #
Cycling 30:00 [3] 8.4 km (16.8 kph) +150m
slept:7.5
Cycling 27:30 [3] 8.4 km (18.3 kph) +80m
ahr:94 max:130