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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: lackofluke

In the 7 days ending Feb 5, 2006:

activity # timemileskm+m
  Orienteering1 1:46:38 7.83(13:37) 12.6(8:28) 26015 /25c60%
  Running2 1:14:15 10.25(7:15) 16.5(4:30) 260
  Circuits1 1:00:00
  Hill walking1 6:00 0.37(16:06) 0.6(10:00) 110
  Total5 4:06:53 18.45 29.7 63015 /25c60%

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Sunday Feb 5, 2006 #

Orienteering race (WIM Regional Event: M21L) 1:46:38 [4] ** 12.6 km (8:28 / km) +260m 7:40 / km
spiked:15/25c shoes: New Balance RX Terrain

After last week's knackering 12.9km, I was a bit unsure that heading down to the New Forest and running 12.6km the following weekend would be an entirely good plan. However, I felt quite a bit stronger throughout the week (perhaps a rest on Wednesday helped?) and indeed I was running a lot stronger today. I had run M21L and beat the 2 hour mark by almost a quarter of an hour.

The area was pleasant, the weather sunny, and I thought the course was quite well-planned (save the first map changeover, see my grumble later), so it's a shame more people weren't here. (Only five of us from OUOC attended.) They missed an enjoyable event. I also have no other APers to compare splits against. distracted is injured and angryhaggis was hungover so they both ran M21S.

Most of the area is fairly standard New Forest - an undulating mixture of generally runnable forest and rough-open moorland. This one is no different. The course was 50:50 forest/rough open in terms of the number of controls (12 in each, not counting the finish), but the lion's share of the longer legs were in the rough-open. The course started in some less appealing and more green-splattered forest, but it seemed to make good use of it. before heading out to the rough-open moorland section.

I had one grumble about the map. It's two A4 parts, unusually both printed on the same side of an A3 sheet. The leg from 11 disappears off side A of the map and reappears on side B. The two parts of the map do overlap, but it was slightly unnerving for the line to run off the side of the map. Usually when you have to change maps, there's a common control in the overlap. You get to the common control, flip your map over and continue. But not this time. However, you switch back to side A around controls 21-22 and these were on both sides of the map.

My biggest error was at number 15, where I didn't check my compass accurately enough, and ended up running up a parallel re-entrant instead. I then also made a hash of getting to the control, almost completing a Grand Tour of it. I must have run about 1.2km on a sub-400m leg! I also got confused at 22. Thanks to some dodgy map-reading I seemed to think it was in the bottom of the re-entrant, so I headed towards a wrong control about 200m away which was at the bottom.

Overall, a very enjoyable event - thanks very much to Wimborne Orienteers.

Saturday Feb 4, 2006 #

Hill walking 6:00 [3] 0.6 km (10:00 / km) +110m 5:13 / km

Visited Beacon Hill viewpoint just off the A34. Walked quite hard up the hill from the picnic site (time given above is an estimate) and indeed I overtook several people on the way up! Hadn't planned this as training but decided to walk hard up the hill for the hell of it.

Friday Feb 3, 2006 #

Running 42:15 [3] 9.0 km (4:42 / km) +150m 4:20 / km

Since I felt a bit better yesterday I had another go at the 9km loop I tried a couple of times last week. Managed to knock over 2.5 minutes off my previous time of about 45 minutes. That may be because I felt that I had a little more power than before, or it may be because the ground was still quite solid.

Thursday Feb 2, 2006 #

Running 32:00 [3] 7.5 km (4:16 / km) +110m 3:59 / km

Run to a nearby radio mast (which I found out today is actually a mobile phone mast :O) and back. Felt that I had a little more power in me this time.

It was very cold out there, so I wore gloves and a sweater on top of my usual running gear. Other than that, the cold wasn't a problem. In fact, it was a bonus. It hardened the mud and made it easier to run on, particularly up over Cumnor Hill. It's so much nicer to run when your feet aren't sliding about all over the place.

Wednesday Feb 1, 2006 #

Note

No matter how tired or frustrated you are, the run-in is always important.

At last Sunday's race, I felt terrible at the last control (and not just because I messed up my approach to it). I didn't know it at the time, but a Tab (Cambridge student, for the uninitiated) was 23 seconds ahead of me. Despite being tired both physically and mentally, I still recognised that I had to give it all I had left on the run-in. I forced my mutinous body to run along the ride and get itself over the finish line as quickly as it possibly could.

I beat the Tab by 3 seconds. I had taken 26 seconds out of him, just on the run-in.

Tuesday Jan 31, 2006 #

Circuits 1:00:00 [4]

Longer intervals this time, 60s on 10s off for one whole circuit. Could definitely feel that the intervals were longer! Still a few issues with breathlessness but other than that I was reasonably happy with how I got on.

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