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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mark3

In the 7 days ending Jun 2:

activity # timemileskm+m
  Running - Fell1 3:17:06 17.41(11:19) 28.02(7:02) 1949
  Running - Trail2 1:52:03 12.51(8:58) 20.13(5:34) 935
  Running - Road/Track1 19:14 2.57(7:29) 4.14(4:39) 135
  Total4 5:28:23 32.49(10:07) 52.28(6:17) 3020
  [1-5]4 5:22:33

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Sunday Jun 2 #

10 AM

Running - Trail race (Edenfield) 47:14 intensity: (13 @0) + (20 @1) + (44 @2) + (45:01 @3) + (56 @4) 10.31 km (4:35 / km) +407m 3:50 / km
ahr:149 max:158 shoes: Adidas Speed Pro SG (10.5)

3rd :)

Harder than I expected, especially with Duddon yesterday. So very happy with the result, especially as it involved a sprint finish - 4th place 1s behind.

5 mins down on the winner and 2:30 behind 2nd - couldn't see them for 90% of the race.

Gradual uphill tarmac/gravel, steepening, turned into gradually enmuddening farm track, final steep climb to trig and similar descent down. 7th at worst and into 4th after the descent, and 3rd along Foe Edge which was an awkwardly narrow eroded cutting kind of path where you need to keep jumping from side to side to avoid occasional issues with the middle.

Better path for 100m prior to the switchback and then overtaken by fellow orienteer Matt Driver up to Whittle Hill. Pushed really hard down the very off-path, proper fell race descent (not expected) and got back ahead, until I fell into a small stream and lost all my confidence, and he retook the place. Behind down the remainder, 10s or so, to the crossing of Scout Moor Brook.

Then another proper fell race ascent (ie, hands required) back to an easy gradual descent farm track. Once onto this track I sped up and regained 3rd, just hoping he didn't have anything left as if he came past again I had no chance.

Thought I'd built a bit of a gap but through the campside 700m from the finish I heard someone behind me, so I increased the pace as much as I could. I'm glad I kept this up all the way to the line given it was only a 1s gap! It turned out it was someone else, who had caught Matt and very nearly me too.

The highlight was winning £10 - the race was £6 to enter and so if we totally ignore the c.£15 I spent on petrol, I could defintiely make this into a career.

Saturday Jun 1 #

11 AM

Running - Fell race (Duddon Long) 3:17:06 intensity: (20 @0) + (23 @1) + (6:44 @2) + (3:04:00 @3) + (5:39 @4) 28.02 km (7:02 / km) +1949m 5:13 / km
ahr:147 max:162 shoes: VJ XTRM 2 (2023)

16 minute PB :) and 11th place

Splits vs (last time)

1.Harter 40 (44) -4
2. Hard Knott 24 (25) -1
3. Little Stand 29 (30) -1
4. 3 Shires 17 (19) -2
5. Swirl How 27 (30) -3
6. Dow Crag 19 (22) -3
7. White Pike 13 (15) -2
8. Caw 18 (19) -1
F. 9 (10) -1

That makes 18 but meh; rounding.

Really happy with this. Went out hard and tried to stay with the front pack (for some reason). This was fine for 500m until the first small hill, then became tough. By the time we reached Grassguards, which was a bit boggy but much dryer than in the past, I was hanging off the back with James H but more part of that pack than any other (big gap behind).

As soon as we reached the Harter ascent though; their quality won out. I was passed by one more on the climb and was in 13th by the top, but there was a massive gap in front - a good minute.

A bit tentative on the initial descent for that reason since I couldn't see the line everyone had taken and so I had to mapread. No mistakes but not running super hard. I also went left of the big outcrop before the road again - need to remember to head NE immediately after crossing the second fence, and climb another fence without a stile, to end up in the right place to cross the road.

According to the splits I gained a place here, but I didn't notice passing anyone, so I guess some went a bit awry. No issues up Hard Knott just follow whichever trod went most in the right direction. Happy with my line from the summit too, heading North before turning North West. Then the massive tern is really obvious thing to notice in front before turning hard E down the reentrant. I went right of the stream though, and totally missed the trod this year. I was caught by several people who went left of the stream, where they avoided lots of the rocks and bracken. They made this stick up to Little Stand (round to the left of the line of crags and then back to original bearing again) and I was 14th by the summit.

Definitely a better line heading due N from the summit and then more NE by the top of Stonesty - avoids all the rocks and the contouring trod which starts on the other side of the gill can be seen. There is a nice trod all the way around which I didn't have to trouble with too much, although I lost it right near the end and had to negotiate a couple of extra reentrants. Still 14th by 3 Shires.

This was my best section - ignored everyone else going lower, and went nearly to the summit of Great Carrs before just contouring the top part and arriving bang at the height of the Swirl How col. Overtook three people doing this and so into 11th, but only 15s ahead of 13th and they were with me pretty much to Goat's Hawse. However I still felt pretty good and ran all the way up Dow Crag, which dropped them (7th on this split) and had opened up a 30s gap. I was trying too hard to follow my previous advice to myself to "stay high to avoid the rocks" and ended up so high I was in a different set of rocks. So it should be more "after the initial descent of a few contours, don't lose too much more than that, to avoid the rocks", which admittedly doesn't have as much of a ring to it. But since the rocks were dry, this didn't lose much time.

By White Pike the gap was 90s. Gully S then immediately down to the W, and down the scree, worked fine. Then I was on to the O map of Caw, which this year helped me skilfully contour around Pikes and nail the trig - gap up to 2 mins. Better line down than last year; again using the map but this time avoiding the rocky section over the wall. Flagged section was very fast at the start but very boggy in the field/march immediately prior to the finish field - took the surprise river crossing carefully this year and still maintained the 2 minute gap.

Great race. Very little scope for improvement on that one now - if it clashes with the Welsh 1000ms again, may do that next year and then see if 2 years is enough time for material fitness gains to accrue.

Friday May 31 #

(rest day)

Pretty busy again, and race tomorrow, so I feel another day with just a walk is acceptable. Still bang on my 500m per day target for 2024.

Thursday May 30 #

(rest day)

Urgh, work, and then it was unpleasant later.

Wednesday May 29 #

6 PM

Running - Trail hills (Kerridge) 1:04:49 intensity: (4:45 @0) + (6:18 @1) + (44:26 @2) + (9:20 @3) 9.82 km (6:36 / km) +528m 5:12 / km
ahr:124 max:147 shoes: Peregrine 13 ST

Standard loop. Feeling good although very hungry - took my parents to the airport at 5:30am and it's been a very stressful day at work.

Very much needed to get out, and it was perfect running weather once I did.

Tuesday May 28 #

8 PM

Running - Road/Track (Road loop) 19:14 intensity: (32 @0) + (47 @1) + (11:18 @2) + (6:37 @3) 4.14 km (4:39 / km) +135m 4:00 / km
ahr:130 max:141 shoes: Pegasus 39

Raining at outset, but actually became quite nice. Longer than the expected 10 mins.

Feeling totally fine after 50 miles two days ago - almost sprightly.

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