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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mark3

In the 7 days ending Jun 16:

activity # timemileskm+m
  Running - Trail4 3:40:16 23.89(9:13) 38.45(5:44) 1831
  Running - Fell1 44:21 6.53(6:48) 10.5(4:13) 309
  Orienteering - Urban1 41:53 5.23(8:00) 8.42(4:58) 260
  Total6 5:06:30 35.65(8:36) 57.38(5:21) 2399
  [1-5]6 5:03:11

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Sunday Jun 16 #

10 AM

Orienteering - Urban race (Sheffield) 41:53 intensity: (12 @0) + (1:31 @1) + (7:38 @2) + (31:57 @3) + (35 @4) 8.42 km (4:58 / km) +260m 4:19 / km
ahr:142 max:158 shoes: Saucony Endorphin Pro 2

Urgh, 2nd, +1:11, but a single 2 minute mistake on #7 was totally avoidable and really really annoying.

It was a very well planned course, but the trap I fell into wasn't even an intentional one by the planner.

Took a while to get into the map at the start, it having been a while since I've done any orienteering... But after a few controls I thought I was doing okay. Very sprint-style start.

Then #7 I ran very close to the finish control, but since I was the first starter there was no crowd of people or banner and I didn't actually see the flag, so I was already a bit tentative. But then the terrain didn't look quite what I was expecting for a bit - and then I found myself on the map, a small area of paths in a housing complex, with a mapped rock in the middle, right next to the control. Perfect, I thought, except no control. Went back and forth for a bit; what am I missing. I must be here, there's nothing else on the map like this, it's too specific. Fumbled around a bit more. Had no idea what was going on. Then eventually, more by luck than judgment, glanced at the wrong part of the map and found a very similar section of map... Which is where I actually was. It was about 50m away! Which is pretty far. Way outside the circle. I can guarantee no-one else will have made that mistake.

Plan/visualisation not clear enough at the start, coupled with poor relocation. Urgh.

Luckily I managed to forget about it for the rest of the race, and put in some very good legs, especially when it became urban rather than sprint - decided to take on all the climb and just look for the shortest route, and gained 25s on the whole field on the long leg. But insufficient to make up for my prior mistake. Some

Some additional suboptimal decisions later too, mainly because there were so many sprint type legs I wasn't preplanning them in enough detail (or at all). One more 'proper' mistake on #24 caused by running too fast down a hill and missing the junction I wanted and having to backtrack, maybe another 30s there. Otherwise thought kept it going until the end and felt pretty strong on the hills.

Disappointing couple of controls but most of it was good.
6 PM

Running - Trail (Kerridge) 58:11 intensity: (35 @0) + (6:32 @1) + (32:39 @2) + (18:25 @3) 9.6 km (6:04 / km) +529m 4:45 / km
ahr:129 max:150 shoes: Pegasus Trail 4

Lovely day, and still had some energy after the orienteering.

Saturday Jun 15 #

2 PM

Running - Fell race (Shrigley Stag) 44:21 intensity: (34 @0) + (16 @1) + (6:01 @2) + (37:30 @3) 10.5 km (4:13 / km) +309m 3:41 / km
ahr:143 max:156 shoes: Adidas Speed Pro SG (10.5)

1st :)
7 seconds ahead of Nathanael. Very close race all the way. Fourth up the climb and passed Billy about halfway up. Nathanael and a dark peak had a 10s or so gap and I couldn't catch them, and they maintained it all the way to Bowstones. I caught them up along the top and just edged past on the downhill in time for Emma to take a photo. Then I hoped to get a gap on the descent but they were both right behind. Nathanael and I pulled away a bit towards, on then on, the technical and very muddy section by the stream. I think second was a bit of an advantage here because it was indistinct in places and I had to keep an eye out for the small and sometimes sparse pieces of tape. I got some time by running the climb but as soon as it flattened out he was right behind again. Again, got a bit of air between us on the rougher section through the fields, but once on the tarmac through Shrigley hall we were basically level.

Descending the hairpin tarmac in fell shoes in the damp, with cars coming the other way around the blind bends, was probably the most dangerous part of the race. At the gate to the final field we were level again, but I knew I had the edge on the rough stuff despite a shoelace being undone, and just had enough left.

Great race! Proper competition throughout. Also the prize of dinner, b&b at Shrigley Hall is worth about £200, so can't complain!

Friday Jun 14 #

6 PM

Running - Trail (Kerridge ) 1:08:43 intensity: (52 @0) + (8:27 @1) + (44:26 @2) + (14:58 @3) 10.98 km (6:16 / km) +500m 5:06 / km
ahr:126 max:152 shoes: XTalon G210 (blue)

Someone got one of my segments a couple of days ago, so I amended my route a little bit to take it in and reclaim it - which I duly did.

Humid - sweating.

Thursday Jun 13 #

Note
(rest day)

Raining during my running window...

Feeling a bit run down.

Wednesday Jun 12 #

7 PM

Running - Trail race (Calver Peak) 33:51 intensity: (25 @0) + (28 @1) + (1:18 @2) + (31:40 @3) 8.06 km (4:12 / km) +276m 3:35 / km
ahr:144 max:155 shoes: Adidas Speed Pro normal (10.5)

Touch and go whether I came to this, 45 min drive for potentially uninspiring race. But I decided there was no point with all the training if I don't do the races...

Actually it was mostly uninteresting but with some nicer parts. Most of the total climb up roads/tracks at the start where I was in about 15th place, once it flattened out a bit I gradually took most of the place back until I was just behind the first lady. Passed her up the second much smaller climb about halfway and then there was an uninteresting gravel track which was slightly downhill. Got past one more and then I was sandwiched between him an another guy for the single-track, slightly technical downhill which went on for ages. There's a 3:30km in there and it was pretty out of control - but I couldn't catch and was definitely being caught. Lucky for me there was a final short ascent once we were back on the road and we dropped the guy behind, but I couldn't catch 6th so finished in 7th. Another few hundred metres and we might've caught 5th (Greg H who won the Grindleford Gallop this year) as he was definitely slowing. So at the time I thought my result was not great but actually everyone ahead of me is better on Powerof10 so maybe this was okay.

Probably wouldn't do this again unless I was feeling very starved of racing.

Darren did the Calton Crawl yesterday and said it was very XC-like, but with very good cake afterwards - so maybe I picked the wrong one.

Tuesday Jun 11 #

Note
(rest day)

Not feeling it today.

Monday Jun 10 #

7 PM

Running - Trail (Kerrdige) 59:31 intensity: (41 @0) + (53 @1) + (15:32 @2) + (42:25 @3) 9.82 km (6:04 / km) +527m 4:47 / km
ahr:137 max:149

Feeling pretty good considering.

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