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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: macey

In the 7 days ending Oct 6, 2013:

activity # timemileskm+m
  Orienteering2 1:54:18 9.01(12:41) 14.5(7:53)
  Running4 1:30:27 9.13 14.7
  Total4 3:24:45 18.14 29.2

» now

Sunday Oct 6, 2013 #

9 AM

Orienteering race 1:08:17 [5] 9.5 km (7:11 / km)
shoes: Inov8 x talon 212 #3

Aus relay, 1st leg. Shocker part 2! distance from the garmin today.

had sussed out the map last night after the middle and figured that a longer first leg with an up and over or around option would be likely. decided that if that was the case i'd try up and over. so when I flipped the map over the decision was already made and got away well. pretty solid to the vicinity of #1 although it seemed only marginally quicker than going around, if at all. got suckered by a few other runners though and overshot my #1. spent a good 4 mins trying to re correct here. looking at it afterwards I really should have done my own thing here, as the control had a nice attackpoint from the top. so lost the pack and confidence thrown a bit.

having had a similar experience yesterday losing some time and confidence at the first, I decided to have a solid plan for the second, by climbing high and using some bare rock as a definite attackpoint. this would have worked perfectly but I pulled up on some earlier bare rock, thinking I'd gone far enough, and plunged into the rock. managed to make bits of it fit where I should have been, but obviously found no control. lost contact of where I really was and ended up climbing back up the ridge to relocate to the bare rock I should have come in off in the first place and got it ok from there, but lost a whopping 10 mins. really disapppointed at this point as I'd managed to replicate my 1-2 screw up from yesterday.

very hesitant to #3 and missed it slightly. got #4 and #5 ok and got a bit of a chance to run hard on the long leg to #6. got that well and then hesitant to #7 but ran straight onto it and got some confidence back. was running entirely by myself for all of this and had to motivate myself to run with a bit more aggression through the rock. surprised to see Parto at #8, not a good start from the stingers. no issues with #8, #9 or #10. something didn't feel right around my ankle leaving #10 and looked down to see my left ankle brace was broken. a bit more cautious to #11 as realised I didn't have as much ankle support as I would've liked. no issues with the rest of the course.

so in summary a similar race to yesterday. bad #1, shocking #2 and rest of the course pretty good. need to get my head into the granite straight away. finished well down in 1st leg which was disappointing. not a good weekend/ finish to the bush season for me. positive to take away from the weekend was my fitness, which I was generally pretty happy with.

Running warm up/down 10:00 [3]
shoes: Inov8 x talon 212 #3

Saturday Oct 5, 2013 #

12 PM

Orienteering race 46:01 [5] **** 5.0 km (9:12 / km)
shoes: Inov8 x talon 212 #3

Aus middle. Absolute shocker.
Super keen before the start for today. after climbing up the hill to #1 I couldn't really make the map fit to the ground very well and ended up in the boulders to the left of the control. not a huge time loss here but wasn't great for confidence. climbed a bit out of #1 on the way to #2 and it all went wrong here. looking at it afterwards I didn't really have a good attackpoint and again I struggled to make the map fit the ground. having pretty much lost contact I bounced around off several other controls that weren't mine. eventually whilst trying to relocate I found #3 and was able to get #2 from there, although still not cleanly. almost 5 mins gone straight away and steve had caught and passed me. chased him down for the next few controls, missed #5, probably another 30 secs here, then thought I needed to climb a bit to #7. ended up way too high, lost another minute and steve was gone. not a happy chappy at this point and wanted to run hard to make up but the terrain was holding me back. got the next few ok with only a few small misses and could see a glimpse of blue up ahead every now and then. caught steve on the downhill to #14 and then ran with him to #17 where we both missed it a little. got a little ahead to #18 then decided that I would risk going straight to #19 and hope I could power up the hill. worked reasonably well although I walked a lot of the hill, hesitant into #19 but got it ok. felt better about the course now but still a little hesitant to #21, especially because I knew you could see it from the arena. good finish after that.

disappointed with my start and the inability to get my head into the rock detail, but happy with how I managed to improve as the course went on. really seem to struggle with granite hillsides. finished well down today. would have been stoked with 40mins. hopefully the relay tomorrow goes better!

Running warm up/down 10:00 [3]
shoes: Inov8 x talon 212 #3

Friday Oct 4, 2013 #

5 PM

Running 27:23 [3] 4.7 km (5:50 / km)
shoes: Nike Flyknit One+

easy cruise with angus around bruce ridge after sitting in shit traffic all day

Thursday Oct 3, 2013 #

(rest day)

Wednesday Oct 2, 2013 #

5 PM

Running 43:04 [3] 10.0 km (4:18 / km)
shoes: Nike Flyknit One+

Run from dads to merewether along the path, then slog along the beach back to bar beach and up over the hill. Then along to Nobbys to finish. Right calf sore at times, could be an issue. Everything else was fine. Really nice arvo yet again

Tuesday Oct 1, 2013 #

(rest day)

left ankle/lower left leg and right calf still feeling pretty tight and sore, so an extra rest day for them to hopefully improve

Monday Sep 30, 2013 #

(rest day)

My left ankle is feeling really weird today like I rolled it yesterday or something. Legs a bit sore also

looking at the splits for the weekend was pretty interesting. really had a good start in the sprint and for a fair while was sitting in the top 10 until dropping away with a few slower splits in the middle.

however in the long where i thought i also had a good fast start, my splits weren't as good as i thought early on and a good 2 or 3 mins was lost on my route to #12.

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