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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AngusL

In the 7 days ending Dec 19, 2012:

activity # timemileskm+m
  Orienteering2 2:38:14 12.12(13:04) 19.5(8:07) 55314 /22c63%
  Road Cycling1 2:14:17 35.89(16.0/h) 57.76(25.8/h) 469
  Total3 4:52:31 48.01(6:06) 77.26(3:47) 102214 /22c63%
  [1-5]3 4:51:07
averages - sleep:7.5 weight:73.7kg

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Wednesday Dec 19, 2012 #

12 PM

Orienteering race (forest) 1:26:05 [3] *** 10.69 km (8:03 / km) +214m 7:19 / km
spiked:14/22c weight:73.5kg shoes: Inov8 MudClaw 333

BAOC Bagshot Heath
From a great fast start, a real disaster. Thrown concentration having upped my pace when control #9 was missing and we re-grouped. I then tried to break again, over-ran #10 by some distance and got properly lost at #11. The rest of my run was at a dis-spirited lower pace. Details in the splits analysis.

Race pace was a shocking 10:51/km; over-ran 35%.

Monday Dec 17, 2012 #

11 AM

Road Cycling 2:14:17 [3] 57.76 km (25.8 kph) +469m
shoes: Specialized Tarmac Elite 2009

Ranmore Common & Box Hill
Maybe it's the cold dense air, maybe it's that the oil in the bottom bracket hasn't warmed up, maybe it's the increased friction of a wet road surface. Or maybe it's the extra 7lb I'm carrying. Whatever, this is the first time I've noticed the hill on the climb up Ranmore Common, and I was passed on the climb of Box Hill.

12sec/km slower than three months ago. I'm out of condition. Must do better.

Sunday Dec 16, 2012 #

10 AM

Orienteering race (forest) 1:12:09 intensity: (1:24 @0) + (1:00:05 @1) + (5:01 @2) + (3:25 @3) + (1:35 @4) + (39 @5) 8.81 km (8:11 / km) +339m 6:52 / km
ahr:141 max:190 slept:7.5 weight:73.9kg shoes: Inov8 MudClaw 333

TVOC Wendover Woods
I can't pass up the opportunity to run in Wendover Woods (even if I do prefer Coombe Hill), and it was a lovely day for it: not too cold, clear and still.

A complex sprint-like start which I took slowly but without any major issues. I took the lower route across the valley but then couldn't find #16 which cost me a lot of time - 11:10 for the leg and 44th/48. Slow up the hill, carrying too much extra weight and not enough sleep, but then ran well.

Highlight was 2nd on control #22 and 6th on control #23. Slightly off route choice to #24 going too high but running through #5 and #6 to spike it from above. Tiring uphill finish.

19th out of 48. Race pace was 9:47 min/km; over-ran 24%.

One small downside: lost my heart rate monitor crossing the road from #10-11. The good thing about GPS is that I can see exactly where I lost it; the bad thing is that going back to find it isn't cost-effective. :(

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