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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mark3

In the 7 days ending Apr 28:

activity # timemileskm+m
  Running - Trail3 5:26:37 34.75(9:24) 55.92(5:50) 2601
  Orienteering - Forest1 1:35:31 8.68(11:00) 13.97(6:50) 497
  Orienteering - Urban1 39:25 6.19(6:22) 9.97(3:57) 13
  Total5 7:41:33 49.62(9:18) 79.86(5:47) 3110
  [1-5]5 7:39:57

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Sunday Apr 28 #

10 AM

Orienteering - Forest race (Kilnsey South Northern Ch) 1:35:31 [5] 13.97 km (6:50 / km) +497m 5:48 / km
ahr:126 max:145 shoes: VJ iRock

Really, really bad. Mistakes all over the place. Bizarrely, my legs didn't feel too bad, but I just couldn't concentrate on anything.

My worst orienteering performance for years, I think, which is depressing because usually I love this kind of area.

Too much compass reliance and not enough map.
Stuff I can blame: 1:15k; insufficient direction tags on slopes.

Saturday Apr 27 #

10 AM

Running - Trail race (Yorkshire Three Peaks) 3:24:16 intensity: (25 @0) + (33 @1) + (7:01 @2) + (2:58:35 @3) + (17:42 @4) 38.89 km (5:15 / km) +1585m 4:22 / km
ahr:148 max:164 shoes: Adidas Speed Ultra (10.5)

18th! Great result IMO. Not only is this 15 mins faster than last time, but it was also a kilometre (at least) longer due to the new loop near Old Ing.

I thought I was moving pretty poorly by the end, but the splits suggest otherwise (or that everyone else was feeling even worse)

PyG 33:34 31st
Ribble 54:54 23rd, up to 24th
Whernside 33:53 20th, up to 20th
Hill Inn 18:17 8th, up to 19th
Ingle 31:14 10th, up to 18th
Horton 32:23 11th, stayed in 18th

In contrast to last time, went out hard and pushed on the flat bits. I remembered it as being quite grassy but it was more stony tracks and very little grass. Trail shoes probably still required due to the descent from PyG, but more cushioning would have been fine. I think this shoe choice was okay though. The climb up Whernside was boggy in places but not too bad mostly. I'd gained the three places just after the viaduct and neither gained nor lost on this section. Down to Hill Inn I thought I was being a bit too cautious on the uneven rocky slabs, but given the split, maybe not.

From Hill Inn to Ingleborough I felt okay on the actual steep section of the climb, but definitely feeling it on the slabs leading up to the steep part. Then on the descent I felt pretty slow too. It just goes to show that your own perception of how well you're moving vs everyone else isn't necessarily very accurate.

700ml water, about right for a mixed weather day. Carried it all the way as didn't want to stop and fill/find a flask; happy with that approach as I overtook at least one person filling theirs. Started warm but got gradually cooler, and hands frozen by the end. 1.5 KMC consumed. Pretty sure I was dehydrated but I had water left. Salt tabs would have been a good idea but I thought it wasn't yet Summer enough to take them.

I would love to get 4:15 faster and be formally classed as "Elite" - maybe one day!

Thursday Apr 25 #

6 PM

Running - Trail race (RunUp Shutlingsloe Uphill) 13:07 intensity: (35 @0) + (1:19 @1) + (9:58 @2) + (1:15 @3) 2.27 km (5:46 / km) +225m 3:51 / km
ahr:119 max:131 shoes: Adidas Speed Pro normal (10.5)

3rd, behind Harry Holmes and Nathanael.

Pushed really, really hard. Didn't enjoy it much. I like the downhill and flat bits!

Wednesday Apr 24 #

6 PM

Running - Trail (MaccH Fell) 1:49:14 intensity: (36 @0) + (27:57 @1) + (59:25 @2) + (21:16 @3) 14.75 km (7:24 / km) +790m 5:50 / km
ahr:124 max:155 shoes: Nvii Terra TT (9.5)

With Nathanael to Grindslow Knoll. Lovely evening and nice route, but very painfully cold hands by the end.

Tuesday Apr 23 #

9 PM

Orienteering - Urban race (SpunchMCR2) 39:25 [4] 9.97 km (3:57 / km) +13m 3:56 / km
ahr:67 max:157 shoes: Saucony Endorphin Pro 2

1st, but made a single mistake going in one entrance too early - shouldn't have happened as road vs. alley. Just lost concentration. Otherwise good, and well planned as one would expect from Peter TB.

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