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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mark3

In the 7 days ending Dec 3:

activity # timemileskm+m
  Orienteering - Urban2 1:45:54 13.94(7:36) 22.43(4:43) 183
  Running - Offroad2 1:23:32 7.89(10:36) 12.69(6:35) 372
  Orienteering - Forest1 48:08 4.57(10:31) 7.36(6:32) 121
  Running - Road/Track1 21:58 3.11(7:03) 5.01(4:23) 75
  Total5 4:19:32 29.51(8:48) 47.49(5:28) 751

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Sunday Dec 3 #

Orienteering - Urban race (Wollaton + Notts Uni) 47:36 [5] 10.15 km (4:41 / km) +125m 4:25 / km
ahr:149 max:169 shoes: Salomon Fellraiser

4th/19
http://obasen.orientering.se/winsplits/online/en/d...

Thought this was a pretty good run. Started really strongly and after the first map (at #9) was in 2nd place, only 30s down on Rich Robinson.

Maintained that 2nd place all the way to #18 with some really good splits.

Lost time on #16 aiming for a small gap in the purple (which was present) and missing the no-gap in the actual building - realised in time to correct, but too late to get the overall route choice right. Not a massive time loss though. Lost a bit more time from hesitating due to reading the contours wrong on #18; again, not much time lost. Lost more time on #19 but again not much, my route was a similar distance to the best one but had more steps/slippery paving. These three controls in total are probably a minute.

Then my only actual mistake was on #20 where I failed to visualise what the control was going to look like; was just thinking 'steps and canopy' and nothing about their orientation or what was going to happen on the way; either of which would have saved me. #21 my route was slightly circuitous. #22 was the only mistake winsplits thinks I made - I tried to avoid a very tiny (<5m) amount of climb by going a significantly worse route through some trees - lesson learnt.

One more bad choice on #27 where I again I took the shorter route with more two sets of steps; lots of controls close together wasn't really planning in advance. Failed to cut a corner on #28 as well.

Basically reading this back, it all fell apart at about #16 which was when I snapped the magnifier off my compass - I think it got caught on the gripple. Obviously I lost concentration for a bit, but it's probably more down to tiredness that I wasn't making the best decisions nearer the end. I felt I was running pretty well though.

Good use of the area, glad I went to this event.

Saturday Dec 2 #

Running - Offroad race (Parkrun - Delamere) 18:51 [5] 5.0 km (3:46 / km) +28m 3:40 / km
ahr:144 max:168 shoes: Salomon Fellraiser

Really nice Parkrun, one lap round a massive lake on good forest tracks - trainers in summer but needed something with more grip today as they were covered in leaves and mud etc.
Lovely conditions. Paced it pretty well, came 4th but pleased with the time, fastest I've run 5k in ages and there were slight undulations too. Afterwards the guy in 5th complimented my running form/efficiency.

Probably one of my favourites.

Orienteering - Forest race (Alyn Waters) 48:08 [5] 7.36 km (6:32 / km) +121m 6:03 / km
ahr:142 max:159 shoes: X-talon 212 (blk/flro) - Nov17

2nd/21, but by 6 mins, rather than by the 1 min it should've been if I'd had gone about 2m further on #13 rather than concluding I couldn't possibly be where I was (ie, next to the control) because there was no control.

http://www.dee.routegadget.co.uk/rg2/index.php#254...

Bit of deviation on #12 where I failed to follow a bearing, but relocated well from that. #13 was more of an anomaly than anything else - I'd read the shape of the land properly, but couldn't see the land doing what it should be. It must have been just over an edge, obscured by trees or something. Possibly more confidence would have fixed this.

Good training for a day with no other events on; glad I got parkrun in first though.

Thursday Nov 30 #

Orienteering - Urban race (Reddish Street O) 58:18 [5] 12.28 km (4:45 / km) +58m 4:38 / km
ahr:138 max:160 shoes: Nike Pegasus 32

As per, ran a long way but didn't get many points. Also as per, this is unsurprising as had no strategy whatsoever.
One fail near the end when I thought I could get through somewhere I couldn't and the extra loop I did was worth 30 less than I thought it would be.

Main takeaway was that in a race where only the S/F are SI, wearing gloves and keeping the SI card round your finger at the same tightness results in you getting some funny looks in the pub at the end when you are very nearly physically crying in pain at the end when the warm blood comes back to your finger. Will wear around wrist in future!

Wednesday Nov 29 #

Running - Offroad (MH Fell Training) 1:04:41 [3] 7.69 km (8:25 / km) +344m 6:52 / km
ahr:126 max:154 shoes: X-Talon 212 (May 17)

-2° but no wind meant it was fine as long as you kept moving, it was quite a slow group though. I didn't know how far we are going so didn't want to start doubling back until after halfway. Put in a bit of effort on the climb, and it seemed very easy and short...but the last time I did it was halfway through The Roaches, so that makes sense.
Really need to get back into doing this every week - and will start adding weights to the backpack to get used to running with a MM weight bag.

Tuesday Nov 28 #

Note
(rest day)

Monday Nov 27 #

Running - Road/Track tempo (Rain) 21:58 [4] 5.01 km (4:23 / km) +75m 4:05 / km
ahr:134 max:152 shoes: Nike Pegasus 32

Tempo 5k in the rain, via the co-op to buy very expensive apples.

Will have to monitor my left hip - it was aching a bit, then something twinged and it was very temporarily agony, then I jogged for 2 mins and it was totally fine afterwards. On the plus side, knee was fine. There is always something!

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