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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mark3

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  Walking1 3:14:48 10.69(18:14) 17.2(11:20) 329
  Running - Road/Track4 2:09:14 16.22(7:58) 26.11(4:57) 383
  Orienteering - Forest2 1:44:30 9.77(10:41) 15.73(6:39) 413
  Running - Offroad1 19:24 3.11(6:15) 5.0(3:53) 52
  Total6 7:27:56 39.79(11:15) 64.04(7:00) 1177

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Sunday Nov 26, 2017 #

Orienteering - Forest race (Sherbrook South) 1:20:31 [5] 12.35 km (6:31 / km) +352m 5:42 / km
ahr:136 max:157 shoes: X-talon 212 (blk/flro) - Nov17

http://www.walton.routegadget.co.uk/rg2/#78&co...
http://www.walton-chasers.co.uk/results/2017/south...
16th/26 :(
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It felt like I hadn't been proper orienteering for ages and this brought back into focus how frustrating it is.

Things that shouldn't have happened:
- inconsistent mapping. First control, several trees in the middle of the open were mapped as white. Setting the scene for...nothing, since mapper hadn't bothered with any of the others
- area that was felled sometime ago (it's felled on Google maps!) mapped as white forest with no map correction. Why?!

Things I can understand:
- the height and type of vegetation made a massive difference to whether it was quicker to go around or go straight, but no indication of this on the map

I'm glad I didn't miss a fell race for this!

First few controls ok.overtook a guy at 2 who was faster than me, and he seemed to want to go straight to 3; I let him distract me, I'd have gone round if he wasn't there.
5 was my undoing, I read the spur as a reentrant, which was silly, but the reason why I did that was because that was the only way the vegetation made sense...unless you realised about the 'secret' felling. Massively struggled to relocate on because of this.I didn't even realise until afterwards what had happened; just stumbled on the control eventually. If I had realised whilst still at the event I'd have complained about this; it's a massive omission. #rant

Rest, no real mistakes but kept getting stuck in brambles and so started taking very circuitous path routes everywhere. My splits are pretty dire in general. Not a good run. Hopefully the two events next weekend will be an improvement.

Saturday Nov 25, 2017 #

Running - Offroad race (Parkrun - Bramhall) 19:24 [5] 5.0 km (3:53 / km) +52m 3:41 / km
ahr:147 max:162 shoes: Nike Pegasus 32

4th, a minute behind 3rd: http://www.parkrun.org.uk/bramhall/results/weeklyr...
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Had to de-snow the car this morning - probably overdressed for this as a result; car said 1.5° but there was no wind. Baselayer fine, thermashell overkill.
Definitely the right shoe choice; in fact in winter xtalons would've been okay too.
Nice course, lots of slippery corners to negotiate and plenty of short sharp uphills and downhills. 4th, miles behind the top three and only just ahead of the masses.

Orienteering - Forest race (Bramhall Score) 23:59 [4] 3.38 km (7:06 / km) +61m 6:31 / km
ahr:135 max:148 shoes: X-Talon 212 (May 17)

1st/22, unsurprisingly, since the good people did the technical score:
https://www.mdoc.org.uk/results-archive/2017/2017-...
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Easily cleared. 1:4000 but ISOM was hard to adjust to. There was an option to do the 'technical' Score which involved getting bonuses for consecutive controls with the same third digit - but I like score events little enough as it is!
Some bad choices near the beginning due to the scale and the small stream on the map being am uncrossable torrent, but other than that very straightforward.

Walking (Route to work) 3:14:48 [2] 17.2 km (11:20 / km) +329m 10:20 / km
ahr:85 max:137

Been wanting to try the off-road route to work to see if it's feasible to run; though it would be a nice afternoon stroll. It wasn't - it would be great in summer but at the moment, of the 9k or so, 2k is through lovely woodland and the other 7k is through waterlogged, ankle deep fields. I don't want to arrive at work exhaused and miserable, so it's not going to happen. It took over an hour and three-quarters (!) to walk that 9k; 20 minutes less on the way back where I incorporated more road and less fields, because I couldn't face them again but also it was getting dark. Failed to make it back before sunset.

Looking forward to summer, though!

Friday Nov 24, 2017 #

Note
(rest day)

Thursday Nov 23, 2017 #

Running - Road/Track intervals (Hill reps) 43:34 [4] 7.47 km (5:50 / km) +177m 5:13 / km
ahr:140 max:157 shoes: Nike Pegasus 32

5 x (400m, +30m)

Was aiming to do 10. Didn't. Knee hurting a bit on the descents, fine for the uphill, but my cardio fitness is poor. Hr monitor struggled in the cold as it failed to record the level of pain adequately.

2:01,1:58,1:57,1:58,1:55

Will try and do this often although it's going to be tough to have the motivation.

Wednesday Nov 22, 2017 #

Running - Road/Track (Lunch run with Billy) 29:21 [3] 6.89 km (4:16 / km) +41m 4:08 / km
ahr:144 max:157 shoes: Nike Pegasus 32

Billy goes running 3 or 4 lunchtimes a week so going to try and join him when I don't have anything planned in the evening. Today I was meant to have a date but it turns out I'm ill. Discovered this halfway through the run; the last bit was not comfortable and the pace suffered somewhat. Good to have a run/chat though, easier to make myself do than running in the cold/dark in the evenings at themoment.

Tuesday Nov 21, 2017 #

Running - Road/Track (Couple of efforts) 32:56 [3] 6.86 km (4:48 / km) +98m 4:29 / km
ahr:143 max:159

Pushed pretty hard up the hill on the segment, recovered for a mile or so at the top and then pushed on the way back down again. Nice to be able to run without being careful of a body part! I'm going for little and often for a bit.

Monday Nov 20, 2017 #

Running - Road/Track (Recovery) 23:23 [3] 4.89 km (4:47 / km) +67m 4:29 / km
ahr:133 max:147 shoes: Nike Pegasus 32

Not the route I was planning on, harder than expected and so shorter than planned.
Foam rolling appears to have sorted my knee problem :)

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