Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mark3

In the 7 days ending Jul 21:

activity # timemileskm+m
  Running - Offroad3 14:54:48 54.12(16:32) 87.09(10:16) 6100
  Running - Road/Track2 1:21:57 11.06(7:25) 17.79(4:36) 149
  Orienteering - Urban2 39:20 5.07(7:46) 8.15(4:49) 124
  Total7 16:56:05 70.24(14:28) 113.04(8:59) 6372

«»
13:17
0:00
» now
MoTuWeThFrSaSu

Sunday Jul 21 #

6 AM

Running - Offroad long (Joss Naylor Challenge) 13:17:43 [5] 71.42 km (11:10 / km) +5549m 8:03 / km
ahr:118 max:192 (injured) shoes: Mudclaw G260

A bit epic.

Dropped off car at Greendale and halfway bag at Dummail the day before - 6 Clif bars and 4 packs of shot bloks (started with 4 of each as well) and a litre of SIS'd water. Cheap night in pub room backfired due to presence of live band...

Leg 1
Started from pooley bridge at 6am. Fairly confident on this leg. Took the campsite route from the bridge which starts off on a confusingly labelled private road which I missed last time - think this is marginally shorter. Good conditions up to #1, and took right path to Loadpot this time (due S). Other than not noticing Wether Hill (tiny cairn on path), and remembering Stoney Cove is much further than it feels like it should be, no problems with this leg.
Target was 2:45 and came in 2:54. Could've run faster up the first hill; no real savings to be made.

Leg 2
Red Scree climb didn't feel too bad. Path all the way to Dove was fine. Potential saving in future - at 374513ish, cross immediately and contour around Dove, rather than up and down. Maybe a few mins. No other time to be saved.
Target 4:45, came in 4:52, so gained back 2mins on this leg.

Leg 3
5mins stopped refilling water, getting more food packed, changing maps, but off again asap. Long climb up Steel Fell, but not too bad. Path following wall all the way to Birks Gill - diagonal from path junc and then followed leftmost stream, compass bearing at top. Worked well. There's a prominent cairn on the fenceline which can be ignored, actual summit is further across a flat bit - stay on original bearing. Ground past Birks is a bit moist and slightly uphill, so a fast walk.think definitely faster than going around.
From High raise trod goes all the way to stream and meets, then down stream. This is much further north than mapped, but is fine.ensure to cut up onto ridge. Skiing
Along ridge to Rosset, can stay on trod right until last minute as highest cairn (I think!) really is the last one on the ridge. Rosset keeps being obscured by other peaks which lure you left. We went back to a cairn which turned out to be a smaller one. In the most (It's misty now. Amazing views from High Raise, though). Maybe 5 mins here.
Correctly did the first bit of the Bowfell route, contouring round to the spring and then going along the first step. Went up the scree a bit, but too far - N said we needed to contour again but had missed it. There was another opportunity to contour just below a steep gully, but I suggested we give the gully a go and N agreed. Bad decision, it was much steeper than it looked, a proper climb, full of wet slippery moss and very dangerous. I had to force myself not to look down or I think I'd have frozen and would probably still be out there. Or at the bottom. Anyway once at the top we headed S over the rocks. We should've carried on west until hitting the path and we'd have had a much easier time. After the horrible rocky windy summit, we headed too far left in search of a grassy line. From Maps it looks like need to stay on main path until big left-right kink just after a steep section a bit of a way from the summit, then bear off slightly left but only just off the line of the main path. Should then come out at Ore Gap. We were a bit low and on a rubbish line. Esk and off Esk were fine (although getting very windy and clag getting thicker). Great End pretty grim (although always is) due to massive rocks. Tempted to consider going all the way around path to the South then due North on this one? As much less rocky that way.
Elected to leave Great End same way as wet didn't fancy unknown route down The band in the conditions. Cut a bit of the corner, but there would be been a faster line down just to the north of a very steep bit (rather than down the steep bit) just after it turned grassy. But would like to recce the band.
Target 8:00, actual 8:53 (!!). We were 7 down plus the 5 faffing =12, so 41 mins lost on this leg. I believe that maybe as many as 25 of those could be avoided...

Leg 4
Climb up Gable goes on for ever but isn't hard. Getting off to the NW is terrible, though. Looking at Maps, none of the ways look any good, so might have to accept it's just always going to be slow.
Fell over a few times in the wind and cut my hand but nothing serious.
Minor nav issue at Beckhead tarn (ie we couldn't see it in the clag) but quickly solved by compass.
Easy to kirkfell since same as on one of the Classics race routes (ie, it's neither of the first two summits it looks like it should be). Bit worried off kirkfell since it looked totally different to the race, but ended up in the same gully so was fine. Southern path S of Looking Stead picked up successfully.
Failed to pick up best (southern) path to Pillar AGAIN because every time I think 'it can't be that one, it's too low'. It starts around 178118 and rejoins ridge path 172120 and is largely parallel to ridge path, but much less rocky. Easy to find from the top!
Pillar to a Little Scoat I'm used to contouring around, but the route to steeple is from the top anyway so I think best just to follow the wall. After crossing wall and doing out and back to steeple, can just come back to cairns across flat bit, cut diagonally to wall and stay on N side of wall as that's where tiny cairn is for Great Scoat. We lost some time assuming there would be a path to Steeple as mapped.
It's still very claggy and windy. Went through a bad patch down to Haycock, started to feel really tough. Easy to Haycock, though.
Route off Haycock could've been better, after S summit cairn needed to be a touch more E than we were, ie basically SE from cairn and then due S. We might have hit a trod sooner that way. So a bit rocky, but not too bad. Raining now, getting heavier. Vis good though, since we're lower. Picked up trod eventually which is a good one, from Pots of Ashness to summit.
Direct from summit to obvious trod line(saddle at 465m) boggy but fine.middle fell ascent + descent easy on good trods.
Target: 12:00, actual 13:18
Another 25 mins lost on this leg - could be 5 on Pillar route, 5 on Steeple; no more than a few elsewhere.

Finished on a bit of a second wind; felt ok. Knees starting to feel it on the downhills.

Overall - I think there's potential for 12:45. I want another go! Just need to convince N that he does too.

Saturday Jul 20 #

10 AM

Orienteering - Urban race (Mytholmroyd Sprint #1) 20:17 [5] 4.26 km (4:46 / km) +81m 4:21 / km
ahr:149 max:160 (injured) shoes: Nike Pegasus 35

Drizzle. Made some choices too fast and so made bad ones, but nothing massively material. They are struggling with results, but I suspect I lost to Leon.
12 PM

Orienteering - Urban race (Mytholmroyd Sprint #2) 19:03 [5] 3.89 km (4:54 / km) +43m 4:38 / km
ahr:130 max:154 (injured) shoes: Nike Pegasus 35

Better run this one. Still drizzle; other side of river. More varied course, didn't really do anything wrong. One control description was really dodgy - had to stop for 15s just to look at it and still concluded it was impossible to tell which side it was on. Concluded it was a guess - and guessed right. Mentioned it at the finish and they looked again and said they agreed with me, so that was alright.
Probably lost to Leon again; standard.

Friday Jul 19 #

Note
(injured) (rest day)

Did a speed awareness course. Ludicrous, since I always drive slowly anyway as I'm so stingy.
Learnt some useful things about how to tell what the speed limit is and when it's mandatory, though.

Thursday Jul 18 #

7 PM

Running - Offroad race (Sheldon) 28:21 [5] 6.01 km (4:43 / km) +229m 3:58 / km
ahr:129 max:167 (injured) shoes: Inov-8 Roclite 290 (blue)

25th.
Inverse profile from usual; started with very steep road downhill (pace for first 45s was below 3mins/k(!)) then a small amount of up/flat, then a mile downhill through fields of varying sharpness, but too steep to just let go. Speed at the front of the field was truly crazy - lots of youngsters (wow I'm so old). Then flat/slightly uphill and a half before it went mentally uphill - trail shoes slipping backwards in the dry kind of uphill. I overtook about 5 people by walking faster than they were, which is probably a record for me. One of them was Jordan Street whom I've only ever beaten once ever (in the DCRO Dash) and so once the hill became runnable and back from mud and rocks to fields, I really pushed very hard to stay ahead. And managed to! So pretty happy with that.

Not a race which suited me at all due to the length and steepness, and didn't like the downhill at the start when you're still in the pack. But better than Rudyard lake would've been, which was the alternative :)
Ran the last bit of the course backwards and then jogged back in with my mum - who kept running all the way up the hill #proud

Wednesday Jul 17 #

7 PM

Running - Road/Track race (Alderley Park Trail Race) 30:59 [5] 7.93 km (3:54 / km) +70m 3:45 / km
ahr:143 max:166 (injured) shoes: Nike Pegasus 35

WU one lap in roclites but decided it was sufficiently roady for road shoes (despite the constant light rain which persisted throughout the race).

Normally would've done the Forest 5 but wanted to run around the grounds of our new office. Some nice bits of woodland trails on gravel and some grass, but half the course was road. Wouldn't do it again unless it didn't clash. Good result though, 12th. Steve Vernon and one of the guys he coaches wiped the floor with everyone. I think they may have been paid to come...

Beat Billy by 30s which was good since in our last race he was a few seconds ahead. So think I'm in reasonable shape atm. Struggled up the hills but was much faster than the road runners on the gravelly grassy downhill bits.

https://run-northwest.niftyentries.com/Results/Ald...

Tuesday Jul 16 #

6 PM

Running - Road/Track (Bollington Harriers) 50:58 [2] 9.86 km (5:10 / km) +79m 4:58 / km
ahr:116 max:144 (injured) shoes: Nike Pegasus 35

Easy jog with warm up/down that were slightly faster than the actual session. Good recovery Tuesday.

Monday Jul 15 #

6 PM

Running - Offroad (Rainow Scarecrow run) 1:08:44 [2] 9.66 km (7:07 / km) +322m 6:06 / km
ahr:119 max:157 (injured) shoes: New Balance 890

Easy jog to Rainow and then looking at the scarecrows. Mostly pretty low quality this year although one guy had turned his house into Aldi and was sitting on the roof stapling carrots to it; not sure why, but he said he worked for Aldi, so that was ok.
Quads pretty sore.

« Earlier | Later »