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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mark3

In the 7 days ending Jan 19:

activity # timemileskm+m
  Orienteering - Forest4 3:04:03 16.1(11:26) 25.92(7:06) 730
  Orienteering - Urban2 44:43 5.49(8:08) 8.84(5:03) 3
  Running - Road/Track1 31:30 3.8(8:18) 6.11(5:09) 20
  Total7 4:20:16 25.4(10:15) 40.87(6:22) 754

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Sunday Jan 19 #


Marginally better. But it was a low bar. Still absolutely dreadful and another day in bed, missing the last event :(

Saturday Jan 18 #


Well can until injured at least as I can't feel my rib anymore...

But had to miss o today as the most ill I may have ever been with a fever that has me constantly sweating and shivering, often together. Spent the day in bed. They offered to take me to hospital, but I can't think of much things worse than being in hospital and not being able to understand the language.

Felt pretty ropey last couple of days, but was implementing my usual tactic of 'just ignore it'. Unfortunately this only gets you so far.

Friday Jan 17 #

10 AM

Orienteering - Urban race (Sprint #4, Yanzhou Island) 24:19 [5] 4.28 km (5:41 / km) +3m 5:39 / km
ahr:139 max:158 (injured) shoes: Inov-8 Roclite 290 (blue)

Best sprint area I've run on, ever - incredible. Semi-abandoned village on an island, coupled with areas of banana plantation.

Two-handed map reading at its best. Deliberately really slow and careful, so not many mistakes. One alley too early for 5 (despite the care!) and one error in the bananas, caught by someone or caught them and pressure put me off my bearing. Otherwise didn't do a lot wrong - 9th. Such good fun! Basically worth coming to China for that one area.
6 PM

Orienteering - Forest race (Sprint #5, China somewher) 16:02 [5] 3.57 km (4:29 / km)
ahr:149 max:167 (injured) shoes: Pegasus 36 (Blue)

Fun but laughably bad performance. After a very brisk 3k walk back from a cultural site I arrived back late and so was a bit stressed...but the start was pushed back to allow time for it to get just a bit dark (it had been brought forward due to a clash with some ballet or something). So waiting around in cold start pen for a while and hadn't done a warm up as we had no idea when start would be and so had to be ready...

Anyway; 30 min score. Expected that it wouldn't be possible to clear, but it was, trivially (winner about 14). Started with the pack but made the ridiculous mistake of going to the same first control as 200 other people; thought I'd punched but no idea really and so decided to come back later - but leaders were long gone now. Far better to always ignore controls near the start in events like this!

Anyway main problem was not remembering which controls I'd been too - 29 controls in a very small area.

Elected to do the top loop the opposite way around to lose the pack. Missed a control so decided to come back to it later. All pretty straightforward and was running well. Punched quite a few (4?) controls twice as I couldn't remember if I got them on the way out, so got them on the way back too. So obviously in no danger of winning anyway... But then bad compass meant I found a control that wasn't the one id aimed for and I didn't realise, and the next bearing turned out to lead directly to another control - confused because not where I expected, but happy to be at a control so continued.

Got into a bit of a sprint finish with a Chinese guy at the end which I maintained for three controls; awesome. But then it turned out I'd missed not one but two controls; one id just run straight past. The disadvantage of not staying with the pack! So 32nd, since everyone slower with more points beat me, it was so easy to clear. If I'd actually gone to all the controls (and I ran far enough to do so) I'd have been 4th :'(

Thursday Jan 16 #

10 AM

Orienteering - Forest race (Middle Distance, China) 48:29 [5] 8.47 km (5:43 / km) +189m 5:09 / km
ahr:147 max:163 (injured) shoes: Xtalon 212 (blk/red)

8th - somehow - despite losing 4 mins, three of these running off the map! Totally undeserved result. The Chinese are really good at urban (ie they run fast) but pretty poor at forest.

Tentative choices for first few controls but no mistakes, gradually building confidence. Then 4, going through trees with rope tying them to the group took longer than the running had been previously which skewed my distance judgement a bit, and so stopped too early. Wouldn't have been an issue, but very confused by the contours as it seemed like I was at the top of the hill but needed not to be. Faffed a bit and punched another control before relocating, lost maybe a minute. Annoying since if I'd have taken the path it was an easy AP.

Then 5 was the long leg - happy with route I planned (straight ish but going round uncrossables), implemented first half fine but then crossed ponds at the wrong crossing - not terrible in itself, but then made a series of parallel errors in sequence which fit the map beautifully... Gradually started to realise something was wrong when there were excess buildings which weren't on the map...eventually realised this was because I wasn't on the map either! Ran N to get back to it, then worked out where I was (not what I'd done for ages after, though) and from there control was fine. Arrhh so annoying. 3 mins lost at least - felt like more, but spilt comparison with Paul (who won) suggests not.

Chinese caught me at this point so I didn't make the route choice decision, just stayed with him for as long as I could. Except, tried to cut a 'cultivated land' corner which was fine to start and then got more and more boggy, so much so that I gave up and went back around.

Little mistake on 9 caused by pressure again (just ignore Chinese) but then fine all the way to 14 where I joined the Erik train (unpopular; only me on it) and managed to keep up mainly because he made a few small misses and I was able to capitalise) for the last 5 controls.

As per then, one massive mistake prevents a much more enjoyable memory! But c'est la vie; my overall position in the events will improve with the 8th...could've been 5th though if I had stayed on the map!!

One sprint, one night score, one middle and one long still to come! Enjoying my Chinese experience :)

Wednesday Jan 15 #

9 AM

Orienteering - Urban race (China Sprint #3) 20:24 [5] 4.56 km (4:28 / km)
ahr:147 max:166 (injured) shoes: Pegasus 36 (Blue)

7th! Best run of the competition so far. Really enjoyed.
Overlap with day 1 area where I'd done terribly, but now used the terrain was keen to improve. Nice long leg to start, and took the easy route choice. Then clean and happy all the way to 10, even the bit that felt very much like running through someone's house.
First miss on 11, one alley too early and dead-ended. Frustrating since pretty perfect until then. But then good through the spectator and to 16. Then second mistake, over-simplified and ended up in cultivated land. Could actually have crossed this and climbed a couple of walls, but wasn't confident enough in position and instead retraced my steps. Should have planned route out of control better - still a complex area so needed more thought than the vague plan I had.
Safe route to 18 which was slower, but happy with choice. Then fine to the end.

Really pleased to have done this well vs the Chinese on terrain they're really good at! Only 2 mins down on them and Erik, and these are world class guys. So very happy with performance today. Think maybe 4th with no mistakes, so running pretty well too.
6 PM

Running - Road/Track (Run with Erik) 31:30 [3] 6.11 km (5:09 / km) +20m 5:04 / km
ahr:126 max:146 (injured) shoes: Pegasus 36 (Blue)

Run with Erik post 4.5 hour bus ride. Out by the lake and back; humid and warm, over 20 degrees. Lovely lights over the water. Very pleasant.

Tuesday Jan 14 #

10 AM

Orienteering - Forest race (China Long) 1:34:23 [5] 9.93 km (9:30 / km) +415m 7:52 / km
ahr:136 max:168 (injured) shoes: Mudclaw 275 (blk)

Lovely day, a little warm for running though, and awesome to be in a spectacular national park. Great views of the mountains all around, and some massive rocky mounds in the background. Was expecting rough forest and was not disappointed!

All the days so far have had a long #1 and this trend continued. Wanted to take as much of a track route as possible for as long as possible. Did this fine, but then when I'd planned to leave the track there was just a wall of vertical jungle. I tried, but decided it was a bad route and decided to find a better way. Wish I'd have stuck with it...went further round the hillside on a vague trod and found somewhere else which looked possible, but it turned out to be even worse and had to turn around. Contoured a bit more but was getting critical now, so had to find somewhere probably equally as bad as the first place. Eventually got up and relocated on #9. At the time I thought this was great! Only 150m from #1.

Unfortunately there was a massive, steep, jungle-filled reentrant in the way. I could now see the control, but not get to it. Tried to contour and lose height but it was crazily slow and dangerous. After a few false starts, eventually worked my way down and up the other side, but it was probably 10 mins since I'd first set eyes on the control! Crazy.

So not a great start. Next 3 controls all good. Then on 5, contoured around rather than over the hill, which is fine on the map, but again resulted in exactly the same situation where I could see the control but not get to it, and lost another few minutes watching people 20m above me have no trouble at all whilst I was stuck in jungle. Annoying.

Then good 6, and 7 learnt from experience and went over the top; no issues. 8 first mistake that I class as being 'my fault' (lol) , mistook path junction for path bend (photographer; grr) and looked in the wrong reentrant for a few mins. Then fine to 9, but to 10 had to slide down an uncrossable crag and lost a few more mins. Then overtook by China team #1 who ran up a hill I'd just decided was impossibly steep and green - so followed his lead. Followed him to 11 too but he made a mistake dammit, but he relocated fast. Then next few controls to 18 all went well and was feeling good (and glad it was nearly over). But 19 time for one last mistake, misread contours (hard to see on scattered trees...) and thought I had to be much lower, rather than on the ridgeline. So turned a very easy control into another 5 minute loss...sigh.

So - a terrible run. 18th - but only 42 finished and there were 20ish retirements, so at least others struggled too... Couldn't have done much about the map ones near the start but all the later ones were annoying; I know I can do better.

On the plus side, great time afterwards on vertiginous walkways in the mountains including one made of glass. Hated every minute at the time! But massive adrenaline rush.

Monday Jan 13 #

9 AM

Orienteering - Forest race (Sprint #2, China somewher) 25:09 [5] 3.94 km (6:23 / km) +127m 5:30 / km
ahr:136 max:161 (injured) shoes: Inov-8 Roclite 290 (blue)

6th, much better :)

Very rural sprint. Cutting across forest and rice fields and more land that looked private but wasn't. Caught two guys at 5 and so was feeling good. Little miss on 8 not seeing black line and had to retrace. Need to preplan more. Same on 10, didn't take optimum line, but took easy choice.

11 lots of time lost trying to be too fast and got confused, ended up at 12. Should have stopped for 5s and thought a bit. After this though, really good. Happy. Ran round most of course afterwards again, good fun.

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