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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Craney

In the 7 days ending Apr 26, 2014:

activity # timemileskm+m
  Orienteering4 3:53:40 26.1(8:57) 42.0(5:34)
  Running6 2:22:00 16.78(8:28) 27.0(5:16)
  Total6 6:15:40 42.87(8:46) 69.0(5:27)

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Saturday Apr 26, 2014 #

11 AM

Orienteering race (NSW 'Long' Champs) 1:09:00 [5] 13.0 km (5:18 / km)

Gardens of 'Stone'. Came 4th, a good 4mins+ down on Larry. Knew the course was going to be 3-4km too short several weeks ago, so can't put any post-race boo down to that. I got a bit bored over the first 40mins or so as the terrain wasn't especially interesting. Then again, it was very pleasant, and the type of map that would be used for a JK/British every other year if it was near London, so can't really moan about that either. No, today's post-race boo was self-inflicted. Physically struggled from the 6th control onwards, and made some real schoolboy mistakes in the 2nd half of the course as I got more and more tired. Probably my last NOL race for the year but, based on what I've experienced in the year up until now, that's probably no bad thing.

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)

Friday Apr 25, 2014 #

1 PM

Orienteering race (NOL Sprint Relay) 13:00 [5] 3.0 km (4:20 / km)

At Lithgow TAFE. Came 1st with a Cockies team of Lizzie, me, Lachy and Jo. Lizzie did a professional job, dealing well with a few curveballs thrown her way by the organisers, coming back just ahead of Victoria. I set off hard with Max in tow on the same 'gaffle' (actually ungaffled courses, just a choice of which loop you did first). Breaking away wasn't so easy when waking up controls, but I managed to get a small gap going into the buildings after the first loop. Then got slightly scuppered (~20s time loss) by a 2m high unmapped uncrossable fence blocking my chosen routechoice. Didn't get scuppered by the wrong control being out because I didn't check my codes. Rest of the course was fine and came back with a reasonably comfortable cushion over the field. Lachy and Jo, as expected, did the business and brought us home for the win. Happy with how I felt today and thought the course made good use of the terrain. On the minus side... well, mistakes happen, hopefully they get learnt from. The mistakes today would have grossly impacted any race of any standard, so I hope it's not put down to struggling to meet perceived high expectations from hosting a NOL race.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)

Thursday Apr 24, 2014 #

5 PM

Running intervals 10:00 [5] 3.0 km (3:20 / km)

10x1min at the East Basin. Felt sluggish.

Running 22:00 [2] 4.0 km (5:30 / km)

10min warm-up, 30s recoveries, short warm-down.

Wednesday Apr 23, 2014 #

5 PM

Running 50:00 [3] 11.0 km (4:33 / km)

Over Red Hill saddle in the dusk and back around Deakin/Forrest in the dark.

Tuesday Apr 22, 2014 #

Note
(rest day)

Monday Apr 21, 2014 #

12 PM

Orienteering race (Easter Day 3 (4)) 1:00:26 [5] 10.0 km (6:03 / km)

At Cherry Farm. Came 5th, 4.04mins back on a safe run from Simon. Just enough for 3rd overall. A hot and hilly day, but easily the best course of the lot with heaps of massive rocks and some great routechoice legs. The butterfly loops were fun too, although they did do their usual trick of bringing people together. It was never going to be a good result for me from the moment I chose to go straight to #2. A decision I stand by, in that refaced with an equivalent leg I would still go straight, but faced with the evidence of Lachy tacking 1.11mins out of me on this leg was clearly the wrong choice. It was also the tiring choice, which definitely cost me more time as the course went on. Screwed up #3, #4, #6, #9 and #10, so not surprised to be caught by Simon 4mins and Lachy 2mins when back at the pivot (#11). My boo filtered through to my legs and I struggled up the hills for the next section, watching helplessly as Simon glided merrily away into the distance. Fortunately in the next butterflies I took a round route (finally, I learned!), which paid huge dividends and I was back with Simon (who'd gone straight and made a mistake at the same time) again. Couldn't resist a cheeky comment. Spurred on by my good fortune, and aided by Simon not really having anything to fight for, I was able to stay with Simon back to the finish (losing the battle to the finish line by taking the round route to the penultimate which, for the first time, was not the fastest).

Overall thoughts: very disappointing. I wanted to do well, I wasn't in bad shape, I thought my head was in the right space at the start lines, but I just could not concentrate in the forest and had really rubbish discipline. I think I might just be spreading myself too thinly at the moment, and my brain is just aching for a break rather than having to carefully choose another goddam attackpoint. Simon, I think, is in better form than he was last year, Lachy is improving rapidly and adding some real consistency to his bow, and Shep is one of those annoying people who gets back to fitness in no time.

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)

Warm-up only (of course).

Sunday Apr 20, 2014 #

10 AM

Orienteering race (Easter Day 2 (3)) 1:31:14 [5] 16.0 km (5:42 / km)

At Prossers Reef. Came 3rd, 5.03mins back on a strong long performance from Simon. This race should've suited me: long, easy, undulating and runnable (I've changed!). A shame that this type of terrain was chosen for this race, but them's the breaks and it should've played into my hands. Started cautiously in the steep rocky section, but took a poor line to #3 dropping a bit of time. Slow to #5 while I decided my route to #6. #6 was a very long, but very simple, leg and I opted for the round boring option, which I think turned out best. Unfortunately we'll never know because 6 of the next 7 SI units weren't working! Given that I didn't do #7 or #8 very well, I may well have picked up 1min on #6. Went well on #9 through to #12. I think I did the long leg back to #13 poorly - chose a bad line and lost aggression on the uphill. Wouldn't be surprised if Simon took 1-2mins out of me on that leg. Again, will never know. Still, within 1min of him at this point. Then it was time for everyone's favourite game: termite mound bingo! Except with the added twist that the 60cm high termite mound wasn't quite in the right place in relation to the only available attackpoint. Well, the flag was hung high and no-one else seemed to lose much time, except muggins here who spent nearly 4mins running around in circles in roughly the right place before eventually stumbling across it. Angry. The rest of the course was pretty straightforward re-passing people who I'd passed many minutes earlier.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)

Mainly warm-up, plus a token effort warm-down.

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