Training Log Archive: Liam DuftyIn the 7 days ending Jan 15, 2023:
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Saturday Jan 14, 2023 #
8 AM
Running 20:24 [3] 5.0 km (4:05 / km) +36m 3:56 / km
ahr:179 max:195 shoes: Adidas Solar Glide
Albert Park parkrun. Had been considering trying to attempt my Garmin's predicted 5k race time (18:41) but wasn't really sure I was up to running fast so soon after Oceania and was considering just taking it really easy. Didn't have much of a choice in the end, there were over 700 people at the parkrun and I got boxed in by people around me, going at 4:30 min/km pace. I was feeling good so I sped up a bit, and was overtaking people the rest of the way. 3rd km I was with a guy that had pulled away from the group I was in, doing 4:05s. With about 1.5k to go I pulled in front of him and started to pick up the pace, he stuck with me for a bit but dropped off at about 4km. Had a fast last 200m trying to catch the group up ahead of me and I got one of them near the end. That helped boost my last km to 3:37, if I'd just done that the whole way around I could've got my predicted 18:41.
Thursday Jan 12, 2023 #
10 AM
Orienteering 55:02 [3] 6.77 km (8:08 / km) +70m 7:44 / km
ahr:168 max:186 shoes: Salomon Orienteering Shoes
Oceania Relay. Team came 7th overall ahead of SA (mispunch) and Hong Kong. I was 7th on 2nd leg as well.
Clean run with no major mistakes. Should have taken the road from 3-4 instead of the track on the other side of the hill to avoid climb. Was also very slow to #10 because I got confused by some unmapped tracks so I wasn't as fast as I should've been through the middle of the leg. It was tough going through the erosion gullies after the map flip and I wasn't feeling energetic enough to run bash straight through everything so I was fairly slow for most of that loop.
Clean run with no major mistakes. Should have taken the road from 3-4 instead of the track on the other side of the hill to avoid climb. Was also very slow to #10 because I got confused by some unmapped tracks so I wasn't as fast as I should've been through the middle of the leg. It was tough going through the erosion gullies after the map flip and I wasn't feeling energetic enough to run bash straight through everything so I was fairly slow for most of that loop.
Wednesday Jan 11, 2023 #
10 AM
Orienteering 54:59 [3] 6.51 km (8:27 / km) +80m 7:58 / km
ahr:172 max:191 shoes: Salomon Orienteering Shoes
Oceania Middle - 3rd M18A
Still feeling tired after the long so wasn't moving very fast, plus a couple of bad mistakes through the middle of the course so the run felt a lot worse than previous days.
I started off well through the first 8 controls. The first 4 were pretty simple short legs through some mining stuff and then controls 5-8 were all normal spur-gully and rock features.
Made a big mistake on #9, I drifted to the right through the thick marshy stuff over a long flat stretch back to the mining features. I almost entirely corrected but not quite and ended up just missing the control. I didn't know where I was when I got the mining stuff so it took me a while to find my place and navigate back to the control. Probably lost about 5 minutes.
Not bad on the next few other than a slow route choice to #11. Next big mistake was on #13, lost about 2.5 mins after trying to go around the earth walls but then losing my place. For some reason I thought the control would be on the lower side of the earth walls rather than the higher side. Was ok from there to the finish just a bit slow.
Still feeling tired after the long so wasn't moving very fast, plus a couple of bad mistakes through the middle of the course so the run felt a lot worse than previous days.
I started off well through the first 8 controls. The first 4 were pretty simple short legs through some mining stuff and then controls 5-8 were all normal spur-gully and rock features.
Made a big mistake on #9, I drifted to the right through the thick marshy stuff over a long flat stretch back to the mining features. I almost entirely corrected but not quite and ended up just missing the control. I didn't know where I was when I got the mining stuff so it took me a while to find my place and navigate back to the control. Probably lost about 5 minutes.
Not bad on the next few other than a slow route choice to #11. Next big mistake was on #13, lost about 2.5 mins after trying to go around the earth walls but then losing my place. For some reason I thought the control would be on the lower side of the earth walls rather than the higher side. Was ok from there to the finish just a bit slow.
Monday Jan 9, 2023 #
10 AM
Orienteering 1:27:40 [3] 8.66 km (10:08 / km) +283m 8:42 / km
ahr:173 max:188 shoes: Salomon Orienteering Shoes
Oceania Long - M18A. Super tough terrain today, very steep with lots of sections of extremely thick bush.
We didn't get eased into the terrain at all on my course with the first leg being the longest of the course and taking us halfway across the map. I got a bit stuck in the thick stuff at the last thick marsh/watercourse crossing before the control. Livelox shows that I turned just in time to stay in the thick green for an extra 30m. Other than that no problems with #1.
#2 was mostly pretty good, I was drifting a little bit low and dropped more than I should've because I saw Aldo (on my course starting 4 min before me) down even lower before I corrected and lead us both into the control. #3 I was ok until I started following the line of rocky ground towards the control. Turns out what I thought was rocky ground was actually clumps of earth on roots of fallen trees. Had totally lost my place at that point but then I saw a control way up the hill on a cliff. I immediately started heading for it without thinking that my control was supposed to be much closer to the bottom of the hill. After I checked that control I started heading closer to the actual control, and ended up getting there just behind Aldo, who I had pulled away from earlier in the leg.
#4 was a long slog through some thick bush and over some big hills. Probably could have been faster by contouring around a bit at the end but no navigational problems. #5 was the same, easy nav but I practically had to crawl half the leg through what was the thickest bush on the course and the steepest hill that my course has to cross. There was no reasonable route choice that went around it either so no-one could avoid that section.
#6, #7 and #8 were pretty much all downhill or flat through relatively open bush which was a nice change of pace from the rest of the course before that. I was ok on 6, initially went a bit wider than I wanted but didn't lose much time if any. #7 was good right up until the control circle. The feature was a form line but I overshot to the actual contour just past it. Could see Jamie Woolford (caught me by 6 min) heading into the control just after I'd started heading back to it and he punched it just before me. I stopped to have a drink which let him get ahead but I could see him in front of me for most of the leg and I caught back up when he stopped too early for #8. I had zoned out a bit and lost track of what I was doing but I figured out that we hadn't gone far enough and got into #8 ahead of Jamie.
#9 sent us into a little mining section on our way into the finish. I got a bit ahead of Jamie on #9 (about 40s) by crossing at the designated crossing point closer to the control. Was fairly smooth through #9 and #10 in the mining section by taking it slow and carefully following compass. Took the track option to #11 and hit it clearly as well.
#12 was on some rocky ground on the edge of a spur on the other side of a large slow, marshy section. I cut directly across the marsh perfectly on line but hit what I have seen after the race is a small clearing on the marshy area. I thought that it was the edge of the spur or a nearby part of normal bushland (since that was what it looked like, it was definitely not part of the marsh). Lots of people on my course and the M20 course that also had the control made the same mistake as me. I dithered around back and forth for a bit and had started to head up higher on the spur closer to where the marsh boundary was supposed to be when Jamie Woolford and a bunch of 3-5 other people arrived on the confusing marsh/clearing section. They all seemed to start heading south into some thicker bits of the marsh. For a second I thought that someone had spotted the control, but I saw Jamie looking at his map seeming a bit confused and looking further up the spur so I figured that they hadn't seen the control. I followed on the vegetation boundary higher up the spur and found #12 pretty quickly. From there it was just a run to the finish chute and into the finish. I thought that Jamie had started to head back up the spur and that he was right behind me so I was surprised not to see him running down the finish chute when I was downloading. It took him another 7 minutes to come into the finish, which put me in the lead by 40s. Nobody else in 18s came close to Jamie and I ( Isaac was 17 min behind in 3rd) so I got the overall win for M18A for the second day in a row.
We didn't get eased into the terrain at all on my course with the first leg being the longest of the course and taking us halfway across the map. I got a bit stuck in the thick stuff at the last thick marsh/watercourse crossing before the control. Livelox shows that I turned just in time to stay in the thick green for an extra 30m. Other than that no problems with #1.
#2 was mostly pretty good, I was drifting a little bit low and dropped more than I should've because I saw Aldo (on my course starting 4 min before me) down even lower before I corrected and lead us both into the control. #3 I was ok until I started following the line of rocky ground towards the control. Turns out what I thought was rocky ground was actually clumps of earth on roots of fallen trees. Had totally lost my place at that point but then I saw a control way up the hill on a cliff. I immediately started heading for it without thinking that my control was supposed to be much closer to the bottom of the hill. After I checked that control I started heading closer to the actual control, and ended up getting there just behind Aldo, who I had pulled away from earlier in the leg.
#4 was a long slog through some thick bush and over some big hills. Probably could have been faster by contouring around a bit at the end but no navigational problems. #5 was the same, easy nav but I practically had to crawl half the leg through what was the thickest bush on the course and the steepest hill that my course has to cross. There was no reasonable route choice that went around it either so no-one could avoid that section.
#6, #7 and #8 were pretty much all downhill or flat through relatively open bush which was a nice change of pace from the rest of the course before that. I was ok on 6, initially went a bit wider than I wanted but didn't lose much time if any. #7 was good right up until the control circle. The feature was a form line but I overshot to the actual contour just past it. Could see Jamie Woolford (caught me by 6 min) heading into the control just after I'd started heading back to it and he punched it just before me. I stopped to have a drink which let him get ahead but I could see him in front of me for most of the leg and I caught back up when he stopped too early for #8. I had zoned out a bit and lost track of what I was doing but I figured out that we hadn't gone far enough and got into #8 ahead of Jamie.
#9 sent us into a little mining section on our way into the finish. I got a bit ahead of Jamie on #9 (about 40s) by crossing at the designated crossing point closer to the control. Was fairly smooth through #9 and #10 in the mining section by taking it slow and carefully following compass. Took the track option to #11 and hit it clearly as well.
#12 was on some rocky ground on the edge of a spur on the other side of a large slow, marshy section. I cut directly across the marsh perfectly on line but hit what I have seen after the race is a small clearing on the marshy area. I thought that it was the edge of the spur or a nearby part of normal bushland (since that was what it looked like, it was definitely not part of the marsh). Lots of people on my course and the M20 course that also had the control made the same mistake as me. I dithered around back and forth for a bit and had started to head up higher on the spur closer to where the marsh boundary was supposed to be when Jamie Woolford and a bunch of 3-5 other people arrived on the confusing marsh/clearing section. They all seemed to start heading south into some thicker bits of the marsh. For a second I thought that someone had spotted the control, but I saw Jamie looking at his map seeming a bit confused and looking further up the spur so I figured that they hadn't seen the control. I followed on the vegetation boundary higher up the spur and found #12 pretty quickly. From there it was just a run to the finish chute and into the finish. I thought that Jamie had started to head back up the spur and that he was right behind me so I was surprised not to see him running down the finish chute when I was downloading. It took him another 7 minutes to come into the finish, which put me in the lead by 40s. Nobody else in 18s came close to Jamie and I ( Isaac was 17 min behind in 3rd) so I got the overall win for M18A for the second day in a row.