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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lexc

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  Orienteering4 3:41:01 21.09(10:29) 33.94(6:31) 916
  Cycling2 1:00:00
  Running1 45:37 5.0(9:08) 8.04(5:40) 87
  Total7 5:26:38 26.09 41.98 1003

» now

Sunday Oct 2, 2016 #

Orienteering race 1:19:05 [5] 12.01 km (6:35 / km) +324m 5:48 / km
ahr:159 max:187 shoes: Icebug Zeal OLX

JEC long - 17th - +9:50

I suppose my fitness (or lack of) was always going to catch up with me at some point. I struggled around this so badly and I think that was shown in some of my route choices. That said I think this is one of my best technical performances this year.

Started well, aggressive and nailing the first few legs. Then at #3 I basically ran to the rock the control was on but failed to see the flag. Panicked for about 50s then found the control. This really threw me as it was such an easy control and I really wasn't expecting to make a mistake here. In my rushed state I jumped a control ahead in my mind and thought when I was leaving #3 I was actually aiming for the crossing point in the fence beyond #4. Luckily I hit the control anyway and thought this seems really weird so didn't lose much time. Tried to take control of my performance now and had a really good route to #5 (on paper/the map) but it was mapped awfully and I actually hit the windblown that had been extended so far and managed to get so so badly stuck in it. So, by #5 I was 3:43 down and none of that needed to be lost.

Good to #6, wrong route to #7 (I kinda knew I should have taken the path to the east straight away but didn't. Annoying.) Very good around 8 and 9. Awful route choice to #10 which probably showed that I was starting to feel tired. Started to try run in the terrain then turned around and hit the path. It was definitely slower so I don't know why I did that. Was good on this leg after that though. A bit slow from here to #11 but nothing major. Really, really good through the green section regularly splitting in the top 10 and actually from here to #21 I was really good.

Bit slower and more cautious to #21 but thats because I couldn't really think properly anymore. Quite tired at this stage. Really died at the end (and made a small 15s mistake going to the wrong hill) but stayed generally quite good technically even though I really couldn't think at this point!

I think looking into things - from control 12 through to the finish I was running at about the same pace as 2nd/3rd place so thats definitely a positive.

Saturday Oct 1, 2016 #

Orienteering race 1:00:22 [5] 9.73 km (6:12 / km) +322m 5:19 / km
ahr:159 max:198 shoes: Icebug Zeal OLX

JEC relay, 3rd, +10s or so.

A really strong race and a really strong result. Very happy. I love 1st leg relays!!!

The start was chaotic so I tried to keep things under control and just nail my gaffles without letting the front guys get too far ahead. Slight mistake to #3, (plus it being the longer gaffle) meant that after the first loop and coming around the spectator loop I thought I was a lot further down than I was.

Pressed really hard and caught and overtook loads of people who had got ahead through the shorter first loop and then suddenly the front sort of disappeared off somewhere else to leave me, the french and the swiss first legs running together.

Tried to keep everything under control and nail the controls around the more technical section and eventually we caught Olli and the Norwegian first leg runner at about #17 - I was pretty sure this was the front. We all stayed together on the long leg to #18 which was good. Tried to up the pace and drop the others but it didn't really work. After that I just tried so hard not to die and get dropped or make a mistake and it just about worked. Died around the last loop letting Olli and HÃ¥vard get ahead but just about managed to hold off Mathieu and drop the Swiss guy. Handed over to Tam just behind them and went to cough myself to death some place quiet.

Very happy!! Love relays.

Friday Sep 30, 2016 #

Orienteering race 47:28 [5] 8.03 km (5:55 / km) +108m 5:32 / km
ahr:151 max:198 shoes: Acceleritas5 RB9X

JEC sprint - 11th - +53s

Actually quite a poor race with a real lack of flow. That said, it was my first international sprint race with **almost** no huge mistakes so that said, I was quite happy.

Started incredibly slowly and all over the place in the forest section, really taking time to adjust to the scale and features. I took acceptable routes and stuff just incredibly slowly and hesitantly. I was already 18s down on Harry by control 4. Think I took a good route on the long leg but made a small mistake in the grey underpass just before the control where I ran into a dead end. 20s down on Isac for the split but its more like 10s if I'd nailed it. Around the urban section I'd be constantly not quite fast enough to challenge the fastest guys losing 2/3s on most of the splits despite nailing the routes.

Good around the grassy section at the end when I knew what I was doing... Not so good when I hadn't planned ahead. Awful mistake near the end to #20 where I lost 10s and didn't follow my compass at all!!!! Frustrating. Finished strongly with 3 fastest spits which was nice, I was pushing quite hard.

Nice to see that all things considered I was only 24s off the podium. Top speed was pretty minimal and I found it tough to physically push myself around the course, constantly feeling like I was jogging but couldn't go any harder! Lack of recent sprint training showed with very slow exit and entrance times into and out of the controls with a real lack of planning ahead. Rusty rusty!!!

Thursday Sep 29, 2016 #

Orienteering 34:06 [2] 4.17 km (8:11 / km) +162m 6:51 / km
ahr:145 max:171 shoes: Icebug Zeal OLX

JEC model.

Wednesday Sep 28, 2016 #

Cycling 30:00 [1]
(rest day)


Leave for jec tomorrow.

Tuesday Sep 27, 2016 #

Running intervals 45:37 [4] 8.04 km (5:40 / km) +87m 5:23 / km
ahr:140 max:164 shoes: Nike Vomero 10

Down to the track. (@4/km because I started off feeling amazing... that changed pretty soon after I started the session)

Ground out an absolute effort of a session feeling so awful the whole time.

Just trying to get some speed back into my legs but what I've forgotten is that being ill effects your recovery time so I was still feeling the weekend's efforts in my legs pretty badly. Really, really struggling with the last couple of 200m's.

I also think that with starting uni and cooking for myself and stuff that my diet has been awful and that probably added to my feeling of death.

Jog back.

Will probably have a very easy/rest day tomorrow just to make sure I'm properly recovered.

Still coughing a bit.

Monday Sep 26, 2016 #

Cycling 30:00 [1]
(rest day)


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