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Training Log Archive: Craig

In the 7 days ending Sep 21, 2013:

activity # timemileskm+mload
  Orienteering2 1:34:26 8.94(10:34) 14.38(6:34) 44180.9
  Running1 45:20 5.66(8:01) 9.11(4:59) 10015.9
  Total3 2:19:46 14.6(9:34) 23.49(5:57) 54196.8

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Saturday Sep 21, 2013 #

1 PM

Orienteering race 38:49 intensity: (10 @1) + (7 @2) + (8 @3) + (9:25 @4) + (28:59 @5) 5.58 km (6:57 / km) +188m 5:57 / km
ahr:163 max:214 shoes: Inov-8 X-Talon 212

WA Middle Champs at Little Nganga. Thought this was going to be my best chance of being competitive as I just don't have the fitness to be competitive in a long race now. I think this may have made me a bit nervous because my heart was all over the place from about 10am. Heart rate hit 170 standing in the start grid but I tried to just ignore it and do the best I could anyway.

Didn't feel I had good map contact across the flat hilltop to 1 but tried hard to stay on compass and hit it well. Confident into 2 choosing to go below the rocks as it looked faster but it was high in the gully so lost a few seconds. I think 2 being a bit high threw me off a bit heading to 3 but I recognised the oval boulder and got it ok. Happy with 4 but got my exit direction from 4 a bit wrong and ran much wider left than I wanted to across to 5. I knew where I was but I had intended to run back past 1 and probably lost 10 seconds or more by running wide. 6 was ok but 7 I ran a little low and then went down to check the boulder below even though I was pretty sure of what it was, stupid really and probably cost me an extra 20 seconds. 8 looked easy but was very hard to see. Had a moment of panic but actually found it pretty quickly and had the fastest split.

A couple of longer legs with a bit of gentle climb across to 9 and 10 had me struggling physically and mentally as I imagined Henry and Tomas running away from me. Still felt every control had potential for a big mistake so didn't give up all hope. Got 11 and 12 ok then wasted a bit of time at 13 standing next to the boulder on the edge of the clearing thinking I should be able to see it. Once I dared to move I found it no problem.

Left 13 uphill but dropped to find better running and misinterpreted some rocks to hit the spur much lower than I thought. Chose the right direction but was quite slow about it losing about a minute and with that nearly all hope of winning. Tried to keep pushing to the end and hit 15 and 16 ok but I was having trouble concentrating and it cost me over the last few controls with a number of little wobbles and hesitations which probably cost another minute all up.

Finished up 3rd only a minute behind Tomas and 2:42 behind Henry which was better than I expected but still a bit disappointing as I felt it was a missed opportunity.

Tuesday Sep 17, 2013 #

5 PM

Running 45:20 [3] 9.11 km (4:59 / km) +100m 4:43 / km
shoes: Puma Faas 300 Black

Usual lap of KP after work with Ivan. First time we have done it together in quite a while with Ivan injuring his foot and then me doing the rogaine. A bit surprised how easy it felt actually. I had been feeling pretty good all day and ran pretty hard to go home for lunch too. Kept a nice steady pace and just chatted all the way until an old guy on and Indi 500 rode through the underpass just ahead of us at the end and I was feeling good enough that I couldn't resist going with him. Felt pretty good striding out for a while and felt as though I still had another gear or two. Good confidence booster.

Sunday Sep 15, 2013 #

Event: Calophylla
10 AM

Orienteering race 55:37 [5] 8.8 km (6:19 / km) +253m 5:32 / km
shoes: Puma Faas 250 Trail

H1 at Calophylla. Not very focussed at the start after talking to Andre and Adrian for a while but managed to get it together by the time I got to the first and hit it pretty well. All went pretty smoothly technically and happy with my route choices which were generally straight with little deviations to get out of the rocks faster. I don't remember losing any time apart from a few seconds here and there on micro route choices. Got a little distracted by seeing Andre leaving 12 as I came in but quickly worked out that he must be looking for 8 which was about 300m away.

Didn't feel good at all physically but didn't have much success trying to convince myself to back off. Had a few walk breaks but not as many as I should have. Did feel a bit stronger than last week in some ways and encouraged to only be a couple of minutes behind Henry and Tomas. Maybe still an outside chance next week if I have a good day and they don't.

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