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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Psuba

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  Night Orienteering2 2:05:54 10.03(12:33) 16.14(7:48) 14855 /55c100%
  Urban Orienteering2 1:53:49 13.01(8:45) 20.94(5:26) 3152 /54c96%
  Cycling1 26:13 4.8(11.0/h) 7.72(17.7/h) 5
  Running1 3:15 0.38(8:38) 0.61(5:22) 3
  Total5 4:29:11 28.22(9:32) 45.41(5:56) 187107 /109c98%
  [1-5]5 4:29:02

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Saturday Nov 11, 2017 #

9 AM

Cycling (Commute) 13:23 intensity: (1:19 @1) + (2:31 @2) + (7:53 @3) + (1:40 @4) 3.8 km (17.0 kph) +5m
ahr:133 max:154

Cycling (Commute) 12:50 intensity: (56 @1) + (3:14 @2) + (8:05 @3) + (35 @4) 3.92 km (18.3 kph)
ahr:132 max:149

5 PM

Running warm up/down 3:15 intensity: (1 @1) + (22 @2) + (1:38 @3) + (1:14 @4) 0.61 km (5:22 / km) +3m 5:14 / km
ahr:140 max:151 shoes: VJ iRock 2016

Night Orienteering race 1:12:26 intensity: (11 @1) + (26 @2) + (6:54 @3) + (38:26 @4) + (26:29 @5) *** 8.31 km (8:43 / km) +87m 8:17 / km
ahr:160 max:180 spiked:21/21c shoes: VJ iRock 2016

SE Night Championships, Alice Holt., course 1

Not a very good area for Orienteering. From the map, it looks like the planner made the best use of the area, but unfortunately, there was no getting around the limitations of the area.

Map very suspect in places, especially the mapping of the vegetation. This tripped me up in quite a few places. That said, I have made quite a mess of a few controls without it as well, so overall a very poor run from a navigational perspective.

There was a lot of things going on underfoot, mud and water in open places, some furrows, brashings in theoretically open wood, and thorny undergrowth in places (again, sometimes in the supposedly white forest?). I have managed to bang my shin against something quite hard going from 7 to 8 which may have messed up my head so much that I messed up that route completely afterwards.

Yet despite all this, maybe I am a masochist because I quite enjoyed being out there! The only thing I can think of is that a.) I was physically quite within myself so I was able to actually cope with all the challenges and b.) despite quite a few mistakes, most of the legs I actually managed well, and even with the mistakes, I had a decent strategy to recover most of the time.

Time lost:
#2 - Still trusted the map too much on vegetation at this point and it had no resemblance to reality. Messed about for about 1:30 more at least than I should have. I should really have started pace counting or had a different strategy for the route, going out to the path as soon as I saw that the vegetation doesn't match. I was caught up by my 1 min men here.
No problem to #3 and my 1 min men disappeared to the left, didn't see him until after I finished despite my subsequent huge mistakes...

#4- ran fairly well on bearing until the penultimate road where I switched tactic (why?) to be sure and was turning right so I could hit the junction E of the control. I did get there so no navigational issue but about 40s slower than I should have been if I was more confident.

#5 - Decided to cut the last corner just S of #5 as it was mapped white forest - mistake. Stuck in undergrowth for longer than it would have been to run around - maybe later runners enjoyed some elephant track here but not me. I also then wasn't fully sure how far I was on the track, the map shown a distinct veg boundary for the control so I expected to see from the shape of it where I was, but it wasn't so clear - maybe because it was night (but I suspect the map). Ther WAS a bench on the track which should have helped - if it was on the map... Probably about 50s wasted altogether. Caught up a young guy here on my course, so a good check for the next few controls as I kept running ahead for a change.

#7- wasted about 30s cutting across the white (khm) forest between two tracks as there was a section quite green I had to fight through.

#8 - One of two huge mistakes of the night. Trusted the map (shouldn't have) and ran on bearing through white, until I hit my shin on something hard and that messed me up a bit. Hit what in hindsight was the first track in between controls, but this wasn't clear to me at that point, I expected white forest to continue here. I should have turend left but turned right thinking I was already on the next path (partially due to vegetation mapping inaccuracies and unmapped water channels that I crossed). The map didn't make sense from this point and after faffing about for 3 minutes I decided to bail out to the main track and regroup from there. That helped but I wasted altogether about 4 minutes.

#12 - Did not see the first water channel and so jumped into the forest attacking the control too late. Used the indistinck track - well in fact it was mapped as such but fealt more like light green forest fighting through the brashings! Not sure I would have mapped those as tracks. This meant passing about 15m by the control first, hitting the big track before I could put myself right and realising the way things were mapped and going back for the control. Hit it after losing about 2:30 here and lead about 4 guys into the control... including some good M21s with good speed with whom I tried to stick to the next control. Big mistake as...

#13 - ... I followed these guys without being very sure about my attack point so ended up hunting for this control with about 7-8 other people. This area was mapped very poorly, the vegetation had nothing to do with what was on the map which was a problem as I was trying to locate the control by using the mapped veg boundary. In the end, I think I originally passed the control by about 2m, not having seen it I relocated a few times before finally finding it after wasting 6:10!

#14 - being very safe on paths which was probably wise - lost time relative to going straight but again the map wasn't very accurate so this was I hit the control spot on at least.

#15 - probably suboptimal being safe with the path choice so hunted a bit for the control. Probably should have gone out all the way to the road instead of hunting in the woods but couldn't have made a huge difference at this point.

#16 - fought through lots of brashings and undergrowth here - looks like it was a bit of a lottery as others leaving #15 earlier than me went straight through and were there much faster than me trying to use the mapped track to avoid the undergrowth :(

#18 - Seriously, this as white forest??? Interestingly, I was holding direction fairly well through the most difficult bit but then veered off as I got to the whiter forest and had to bounce back from the path junction, losing about 1:20.

Paul caught me up here and I wasn't sure whether to stick to my plan of just navigating myself and not pay attention to others navigation or try and keep up with him. Decided to try and see how far I could go with him but still navigate - this lasted for half a control but made me pick up the pace a bit and confirm that I could actually manage my races faster! He disappeared after #19 but I caught him up at #20 and he had to overtake me again to #21 on the path (well we both knew he is a much faster runner).

So altogether lost about 17:30 but various navigation/map issues which is frankly just too much - at least I learnt a great deal which is not bad for a training session.

Thursday Nov 9, 2017 #

7 PM

Urban Orienteering race (Score) 1:00:02 intensity: (13 @1) + (24 @2) + (58 @3) + (35:32 @4) + (22:55 @5) *** 11.25 km (5:20 / km) +4m 5:20 / km
ahr:163 max:179 spiked:28/30c shoes: Haglofs Gram XC 2016

Wessex Night League, Eastney (Portsmouth)

Very bad traffic so got there late, not time for warmup or mental prep (again...), they were kind enough to let me start though.

Legs now quite tired after the whole week of continuous racing, and I struggled with running speed as it would have been possible to make use of the streets to do it faster.


Made a few errors - about 1:40 misreading the map a few places (better map than yesterday, although the vegetation aspects could have been better losing be a few seconds in places). The biggest problem though was that control 162 was misplaced - I got to the right place and tried attacking it from a few angles to see if I was in the wrong place. I wasn't, but the control was somewhere else. I spent 2 minutes looking before I decided to bail - and as by this time I was worried about not making it back in time, I here made the decision to not go for 159. In fact, the control was on another stone in direct line towards 159, so those who got it were probably coming from 159... so in fact this lost me a few places in the race :( Not sure why they did not either erase 162 from everyone's result OR credit me (and others who were in the right place), it does not make for a fair result this way... but as this isn't a key race I am not making a fuss (other than this note...)

I never saw 152 on the map so never even thought of going there, although would not have had the time, I suspect the only way for me to get it would have been if I wasn't making those mistakes & 162 was in the right place.

Not a big fan of the area - many doglegs and not too challenging strategy wise as well. Fair enough, I usually mess that part up, but this time the main questions was to do the course clockwise or anticlockwise, and there wasn't much in it anyway.

Good bit of training but in the end I am not sure it was worth my driving 4 hours to be honest.

Wednesday Nov 8, 2017 #

7 PM

Night Orienteering race (Score) 53:28 intensity: (1:45 @3) + (17:21 @4) + (34:22 @5) *** 7.83 km (6:50 / km) +61m 6:34 / km
ahr:166 max:178 spiked:34/34c shoes: VJ iRock 2016

Wessex Night League, Winchester ATR. 1 hour score.


Just about got there driving from London, so no time for warmup, mental prep etc. That wasn't the problem though. Lost about 7,5 mins all added together - about 2/3rd of that due to the, to be honest, quite poor map. Yeah, 1/3rd was my mistake... so that's about it. Let's just forget about the map as this really wasn't a key race and I am still treating all these events as training.

Managed to just about collect all controls though, some good terrain running and compass bearing practice, and felt good all the way through, running fastest towards the end (that's when I chose to run through the barracks so good footing).

Monday Nov 6, 2017 #

6 PM

Urban Orienteering race (Score) 53:47 intensity: (9 @0) + (55 @1) + (10 @2) + (2:10 @3) + (28:08 @4) + (22:15 @5) ** 9.69 km (5:33 / km) +28m 5:28 / km
ahr:162 max:175 spiked:24/24c shoes: Haglofs Gram XC 2016

Salisbury Night race, Wessex Night League.
1 hour score, 2nd.

Some suboptimal planning but not messed up the strategy as much as I usually do. Hesitant in a few places and messed about in the control circle a few times wasting time. Felt good running even though 3rd day in a row racing. Can speed up more from now on.

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