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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mark3

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Running - Road/Track2 1:40:39 13.1(7:41) 21.08(4:47) 173
  Orienteering - Forest1 1:00:39 7.44(8:09) 11.98(5:04) 126
  Running - Offroad2 55:01 6.63(8:18) 10.67(5:09) 32
  Orienteering - Urban1 54:02 6.69(8:05) 10.76(5:01) 247
  Total5 4:30:21 33.86(7:59) 54.49(4:58) 578

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Sunday Oct 23, 2016 #

Orienteering - Forest race (Castlemorton Common) 1:00:39 [5] 11.98 km (5:04 / km) +126m 4:49 / km
shoes: X-Talon 190 (blue)

EDIT: Satisfyingly dominant;
(worst split 5th, two 4ths and all the rest in the top 3)
and the massive numer of ranking points should take me back into the top 100 :)

1st when I left...

Very nervous going into this because open with thickets is generally terrain where I make horrendous mistakes. So deliberately planned on taking safe options and slowing right down when necessary. And it worked!

Long way around the green on 6-7 was twice as far as the straight line route and thought I might have lost time here, but split time very similar to Phil's. Then very safe on 9 choosing the closest AP i possibly could seemed to pay off as well. 21-22 took the more risky route through the marsh which I think was a mistake, but not much time lost here either.

Not quite a perfect run, but near-perfect; very pleased. Feeling the 16k yesterday for the first half, but feeling pretty good by the end.

Saturday Oct 22, 2016 #

Running - Offroad race (Wotton Parkrun) 18:15 [5] 5.0 km (3:39 / km) +32m 3:32 / km
shoes: X-Talon 190 (blue)

Inaugural Parkrun and conveniently on the way to Malvern, so would've been rude not to I reckon.

300 people there but mostly the course was wide, and only 2 laps meant overtaking was easy. Really nice cross-country style course. The road runners were not impressed, but I loved it. Will be a great one to do one it gets muddy (along with Stonehouse).

4th, behind Ciaran, Adam and Scott - all people I'd expect to lose to, so that was alright. Good start to the day! Calves a bit tight from Weston.

Orienteering - Urban race (Great Malvern) 54:02 [5] 10.76 km (5:01 / km) +247m 4:30 / km
shoes: Nike Pegasus 32

Maybe regretted Parkrun slightly going up the hills...

Good start. Building mapping slightly questionable round #3 but at this scale I'm not sure you could do much else; maybe lost 15s. Hesitated at the road junction between 3 and 4 being a bit careful; another 15s. Another small hesitation before 5 as I'd read the control description for 6 and was wondering where the tree was.

6-7 tried to cross the crossable hedge but it definitely wasn't so had to backtrack; there's probably 30s there. But then took the South route up the steps thinking that you could get to the control from the road, saw some steps through a wall like I expected to see and then got really confused why the map didn't seem to match up, so stood around for a bit. But eventually matched the hedge; and then forgot about it. Afterwards realised that I'd accidentally cheated here by running off the map - given it wasn't an trap or intentionally cheating, and I think I probably lost time here anyway, I didn't dq myself. Lots of other people seem to have done this too (I realise that doesn't make it okay! If the organiser appeals for culprits I will offer myself).

Bad route to 8,30s lost here I reckon.too much extra distance and corners up the zig zag and cutting it was too steep for trainers really.

Lucky on 10; stayed high thinking there might be a way through but running downhill all the way wasn't conducive to using the magnifier.on 11 the stepped route probably wasn't the best choice either.could've cut the corner a bit to 12 as well. Basically losing seconds all over the place but running ok.

Had Adam to chase from 13 until lost sight on 18. 18 was distracted by crossing point purple when bridge was better AP, but didn't even see it.

Wrong way round for 21.

Should've cut through the green on 25;I see now that there is a path through it but it's about 2mm long and is partially hidden by the North line...

27 I didn't see the long easy road route to the E but think it might've been faster. Did consider the road route to 28 but decided it was too far; however with all the steps and corners, bet it was close.

Really good event.far from a perfect run but no massive issues.not fast enough to be near Leon even with no mistakes...

Friday Oct 21, 2016 #

(rest day)

More garage tidying.

Thursday Oct 20, 2016 #

Running - Road/Track race (Weston Prom 5m) 29:48 [5] 5.0 mi (5:58 / mi)
shoes: Adidas Adios 3

PB :)

Very good conditions. Tried to ignore everyone else and pace it well; pretty much worked.


Wednesday Oct 19, 2016 #

(sick) (rest day)

Weston Prom race tomorrow; also have some exciting garage-sorting-out to do that just can't wait.

Tuesday Oct 18, 2016 #

Running - Offroad intervals (B&W Training) 36:46 [5] 5.67 km (6:29 / km)
(sick) shoes: X-Talon 190 (blue)

16 x 250m (60s)

Basically sprinting. On grass, in the dark, no torches. Definitely dangerous, even on a flat field. I'd probably take a torch if I was doing this again. Someone ran into a fence on rep 2 (*).

Garmin is measuring these as 260-270 which is very possible as no-one could really see the start/finish cones due to the darkness.

250s: 53,58*,52,51,52,52,52,53,52,52,52,51,51,51,52,50

Pretty consistent. Definitely would've been a bit faster in the daylight.

Feeling less ill today, so hoping that's the end of that.

Monday Oct 17, 2016 #

Running - Road/Track (Recovery run) 36:47 [4] 7.88 km (4:40 / km) +81m 4:26 / km
(sick) shoes: Nike Pegasus 32

Attempted quite a few segments; failed at all but one.

Chased by a dog for a bit.

Running - Road/Track (Run with mum) 34:04 [2] 5.15 km (6:37 / km) +92m 6:04 / km
(sick) shoes: Nike Pegasus 32

Jog round Bramcote.

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