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Attackpoint - performance and training tools for orienteering athletes

Training Log: Jwchter

In the last 7 days:

activity # timemileskm+m
  Orienteering5 1:56:30 13.1(8:53) 21.09(5:31) 260
  Road Running4 46:31 4.37(10:39) 7.03(6:37) 65
  Grass Running2 15:49 1.47(10:47) 2.36(6:42)
  Total10 2:58:50 18.94(9:27) 30.48(5:52) 325
  [1-5]9 2:43:01
averages - sleep:7
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WeThFrSaSuMoTu

Sunday Feb 19 #

9 AM

Grass Running warm up/down 7:44 [0] 1.13 km (6:51 / km)

warm up

Orienteering race 28:34 [4] *** 5.83 km (4:54 / km) +65m 4:38 / km
ahr:168 max:177

Not trying to make mistakes as I had done yesterday, I was reading into the map at the start and reading the control description, easy task today, run clean and fast. Took a few moments to get best route choice to c1 and I wanted to unlock a good flow.
C1 done clean, through park area feeling confident I could make out the road ahead to take to c2 and planing attack to c3, no issue there, seeing one of the norwegian runners ahead that started about 2 min before me boosted confidence. She took a slight differnt route to c4 staying south were as I stayed north of the building. Had already planned my exit I was catching up fast downhill and across the mall carpark and alleyway to c5, slight speed wobble on exit. 2 route choices to c6 but comitted to steeper approach as I did not wat to back track on myself slight hesitation on c6 approach clean exit to c7 with good speed. C8 was very similar to a control from day before so no slowing here.took c 9 from the top to exit clean towards c10. Was tinkering with that for a bit but remembered inside wall, so one way in and out . across the park again to c11 onto c12 uphill, legs are tired now. wasnt too sure and could not see if stair gate is uncrossable. So took save route. Gave me time to look for attackpoint to c13 which made me hesitate a little as it looked like a closed gate to go around, but it wasnt. no isse to c14 loosing concentration a little as I was not planning attackt c16 through c15 only exiting c15. headed the general direction only to be caught up by the norwegian who enter the carpark first but made out the control, clean exit to the northside of the building to get head of the other runner again to approach c17, only in the last sec to remember it was the last inside corner. memorised c18 and c19 so concentrated on fast running.
Overall 4th place on the course which I am very happy with, 2 Norwegian and one irish with a lot more experience and only 2 min behind the leader makes me hopeful for better results the next time. Talent is like a raw diamond, it needs to be shaped to be brilliant :)
10 AM

Grass Running warm up/down 8:05 [0] 1.23 km (6:34 / km)

warm down

Saturday Feb 18 #

11 AM

Road Running warm up/down 18:44 [1] 2.9 km (6:28 / km)
ahr:134 max:150

Getting ready to race, could see the start and saw people heading away. I am on course 1 with some of the elite runners, scary but I am one of the first to start. Hopening chased by Josh in the past weeks pays off
12 PM

Orienteering race 22:25 [4] *** 4.33 km (5:11 / km) +40m 4:57 / km
ahr:169 max:178

Had a headache waking up this morning and have a hard time shifitng it. Milder now before start.
Uphill start, c1 was close by. took a safe route around but could have been approached differntly. C2 was at the bottom of a stairwell one way in and out. Was trying to memorise some of the control decritption in the start box that paid off here. Slight hesitation to route choice but stuck with my initial thoughts, was looking at c8 instead of c3 but on the way I realised that. Luckily both where in the same direction. C3 was in a dead end at bottom a stair well 2 ways in/out, took bottom in stairs out as I had to head that direction. slight uphill to back end of cathedral and onto carpark, c4 no issue, c5 was close to another control about 50 m apart along same fence, reading control number and flying by first one which wasnt mine to the next SiAir beep while passing all good, good speed to c6 which I could already see. Around fence to c7 again tucked away but control description was helping here. So far so sweet.
Should have taken stairs instead of slight longer ramp. Around the building to C8, slippy approach but head to a different control firstto check, stupid as I knew the one I need is in a different corner. Need to trust myself more.Saw c9 twice at this point so could use the time to check out route to c10. Approached the control through a gangway w/out looking at description again. dead end and control was on the other side. Lost a good few seconds, rookie mistake. went arount the building not spotting the fence that I had to follow to loop around to pass c11 on the way, one way in and out. I seem not to be able to make out some details sometimes. Not sure if that is an issue with eyeside or speed or what.
I kept a good control on the map so had a good route to c12 that had only one way in/out where you could potentially loose time again.
Forward planning is working a little better now so had a route to 13 which was ok, c14 no issue I felt a good pick up the pace. Through a little alleyway towards c15 knowing that to be hostel I thought I take the loop to the south and up the hill but it would have been easier and faster by 10 - 15 sec to take to route to the north, mistake here was "I thought I know", ws hesitant on approach to c15 as I didn't check the map again on approach. Looked at control number c16 and knew it was a single tree, headed downhill passing the control following other runner, big mistake 1, no issue with c17 as we could see it from our window that morning, onto c18 which we could see from the finish arena, only realised after that this wasnt my control. Mistake 2, why: Being cockey, sprint to the finish through C19 and c20.
Overall I was very dissapointed with my silly rookie misstakes as my time was actually good enough and would have landed me in the top 12 of the heat, knowing that I recovered for the C final.
2 PM

Orienteering race 12:05 [4] *** 2.36 km (5:07 / km) +20m 4:55 / km
ahr:165 max:178

There was very little time to warm up intitially as I had only ten min between annoucment of my start time and my start, that streched to 20 min in a faily cold wind, not ideal. I did not know how long or difficult the course was going to be. While warming up I spotted a control at the back end of a building.
After the start it looked like that this was my control indeed but it was a little further up, lost a few sconds here stopping, note to self: dont bother looking for controls in advance. c2 ws what looked like a one way in out again alleyway, The bottom part was open though which got me to c3 ok,no issue to c4 again reading control description in start box, no issue to c5 but leaving I hadn't made my mind up just quite yet on route that slowed me down a little but decided to approach c6 from the top.
C7 was a 1 min mistake! I thought the control is on the inside corner of the south side of the wall, passed a gate were I spotted a control did not think of any of it. passing the car park knowing I am overshooting. So went back to check control number I just could make out. I had to get around the east entrance to the control.
back around what I felt the shorter route to c8 and got chased by a dog for a change, no issue with c9 c10 c 11, concentrating on giving it all.
Result is second place in the final behind a british elite runner. Happy days.
3 PM

Road Running warm up/down 7:39 [3] 1.22 km (6:16 / km) +20m 5:48 / km

warm down

Friday Feb 17 #

2 PM

Orienteering 32:22 [2] *** 4.77 km (6:47 / km) +60m 6:23 / km
ahr:132 max:155 shoes: Inov8 Road X 230

Second Sprint map I am on, Nial McCarthy was kind enough to hang with me to show me the ropes. Some areas I should not have crossed etc. Steep learing curve if I want to do well in the sprints.
Thats why this is called training
6 PM

Road Running warm up/down 14:00 [1] 1.91 km (7:20 / km) +25m 6:53 / km
ahr:130 max:153

warm up with robrunner around the Mall
7 PM

Orienteering race 21:04 [4] 3.8 km (5:33 / km) +75m 5:03 / km
slept:7.0

Went from hostel with robrunner. Too early but didn't mind. Discoverd that I was in wave one. I guess early away is good. Never seen world class athletes close up and personal. Feeling humbled. Final got on the start line. Spotted CilinC in the front row. First task is collect 5 flags before set course sprint style. I quickly decide on my controls and a few others did the exact same, was surreal running with them at high speed. Then out of the arena through the tunnel into the 8 loop which cost a bit panic as people where all over the place. I was surprised how fast and efficient I was. Felt comfy through the course. One control was on the inside wall corner and it wasn't clear how to get there. But found the gap fast enough. 8 loop again back through the tunnel and back into the building, lost concentration for a second that slowed me down what should have been easy controls. Down to the finish where I saw CilinC who had just finished. Not even 2 min ahead of me. I think that was a great success
8 PM

Road Running warm up/down 6:08 [3] 1.0 km (6:08 / km) +20m 5:35 / km
ahr:136 max:154

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Happy orienteer, CorkO Training Coach


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