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Training Log Archive: Shep

In the 7 days ending Apr 26, 2014:

activity # timemileskm+m
  Orienteering4 3:57:20 24.03 38.67 1370
  Foot Running5 1:25:00 3.29 5.3 220
  Total5 5:22:20 27.32 43.97 1590

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Saturday Apr 26, 2014 #

11 AM

Foot Running warm up/down 10:00 [3]
shoes: Inov8 Xtalon 212 (3)

Orienteering race (NSW Long Champs (NOL)) 1:08:20 [5] 12.9 km (5:18 / km) +320m 4:43 / km
ahr:163 max:174 shoes: Inov8 Xtalon 212 (3)

At the "Gardens of Stone", but a more accurate name would be Gardens of Yawn or Gardens of Termite Mounds. Boring as. Well, the first 50 mins or so were boring as, then we basically had a middle distance to finish in some nice forest with some fun, but easy, rock detail. I think number 8 was in the wrong spot, it definitely wasn't on the lowest boulder - it was further around the hill on the northern side of the small group of rocks. Didn't lose to omuch time there but. I went around to number 13 - hoping to have learned my lesson after losing time going straight on both of the deciding route choices at easter. i probably chose wrong again today too!

all good other than that, but stood around at the termite mound hidden under the circle at 5, trying to work out why there wasn't a control on it/why it wasn't on the map. I can't believe the course planner didn't break any lines or circles. what a quick easy job. how do they think they'd affect the courses if they randomly deleted features off the map? cause that's what they achieve when they don't spend a couple of minutes breaking the purple lines... how does this happen at a NOL race? what does the controller think his job is?

funny that control 217 (our number 14) was marked in a different spot on the courses using a 1:10000 map... apparently the horganisers realised and put out another 217. so if you made a mistake and went in the gully to the north of number 14, then you got a free shortcut!

PTE 5.0 (51 hours recovery!)

Friday Apr 25, 2014 #

1 PM

Foot Running warm up/down 15:00 [3]
shoes: Inov8 Xtalon 212 (3)

Orienteering race (NOL Mixed Sprint Relay) 14:00 [4]
max:179 shoes: Inov8 Xtalon 212 (3)

Debacle. Got shafted by a fence not on the map about a minute in and got in a craney boo for the rest of the race, and i mistook a course number breaking an uncrossable fence as a gap i the fence. there was two controls swapped (64 where 62 should have been, and vice versa) although i had warning of that so didn't lose any time there. read Lizzy's glog for a good description of what was wrong with this race... i feel sorry for the nsw team that was iven an M10 map (with their team/leg number wirtten on the back!). debacle. maybe some organisers need to be told to keep things simple - todays race may have been ok with just a single sprint course. ie no splitting etc, boys and girls running the same course. it wouldn't have been a "proper" relay but it would have been fair.

good to see the Cockies first team take the win. even though they were turning on the controls. i heard a rumour that Nick Dent asked the organisers to leave the units off to slow down the Cockatoos.

Thursday Apr 24, 2014 #

Note
(rest day)

Just checked the world ranking scores for the first day of easter... that system is ridiculous. lazydave got 836 points for finishing 10mins down on simon87 at kangaroo crossing a few weeks ago (Simon Uppill 76:25 1039 points, David Meyer 86:21 836 points) which is exactly the same as i got for beating simon87 on day 1 of easter (Lachlan Dow 32:08 840 points, David Shepherd 32:17 836 points, Simon Uppill 32:40 826 points).

obviously the ranking system doesn't revolve around simon87 but it clearly matters a whole lot more what happens further down the field than it does at the top.

Wednesday Apr 23, 2014 #

4 PM

Foot Running 35:00 [3] 5.3 km (6:36 / km) +220m 5:28 / km
shoes: Salomon XT Wings 2

easy run around the farm we're staying on near running stream. did about 15 mins with JLA then went up Mount Ida and back to the house. awesome views and terrain. legs heavy but not too bad.

Monday Apr 21, 2014 #

11 AM

Foot Running warm up/down 10:00 [3]
shoes: Inov8 Xtalon 212 (3)

No warm down, didn't have time - needed to write some limericks.

Orienteering race (Easter Day 4) 59:30 [5] 8.77 km (6:47 / km) +545m 5:11 / km
ahr:161 max:173 shoes: Inov8 Xtalon 212 (3)

Reverse order chasing start at the Cherry Farm. Started 2 min behind Kez and needed to defend a 45 second lead over him, and 2 min before Craney and trying to catch a 1.5 min gap to him. Ran reasonably well, I got done by the route choice again - I went straight to 2 which probably cost me 1.5 mins. Maybe if my legs had a bit more in them straight would have been a better option. I caught Kez after the first butterfly, we ran together for most of the rest, but we had different splits in the second butterfly. I lost a bit of time on the first control of the northern loop on the second butterfly, I was going over through the gap but went through the wrong gap and got stuck on the other side coming down. Came into the pivot just before Kez and was glad to have him with me to keep me honest up the tough hills in the last part of the course.

I took a minute out of Craney which was 48 second too little to get onto the podium. Very happy with the result but, if you'd offered me 4th at Easter a month ago I'd have taken it. Got Stingered today though, in fact all us Cockies did (Robbie got 2nd behind Simon, Larry 3rd, me 4th, Craney 5th), we have to forfeit our appearance fees now.

PTE 5.0 (106 hours recovery!? Good one suunto)

Sunday Apr 20, 2014 #

10 AM

Foot Running warm up/down 15:00 [3]
shoes: Inov8 Xtalon 212 (3)

Orienteering race (Australian 3 Days Day 2) 1:35:30 [5] 17.0 km (5:37 / km) +505m 4:53 / km
ahr:158 max:174 shoes: Inov8 Xtalon 212 (3)

The long day on Prossers Reef. I'm reasonably happy with my race - I held a solid pace all the way and didn't miss too much. Probably picked the wrong route on the long one but I was kinda gambling there - i thought i'd lose time on the tracks so i risked the straight option hoping it would be quicker and no one else would go that way. I don't think it worked out that way ;) Overall it was just too long for me in then shape i'm in, i needed another 30 seconds per km to match it with the big boys again.

Pretty disappointed with the area and ridiculously boring course (except for the first 6 controls). There's so much awesome terrain in that part of the world and we were running around looking for termite mounds on vague spurs and gullies.

PTE 5.0 (75 hours recovery!)

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