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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: АТ

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  S & C9 3:28:00
  Running4 1:41:11 9.87(10:15) 15.89(6:22) 309
  Orienteering3 1:31:13 10.29(8:52) 16.56(5:31) 36554 /60c90%
  Total13 6:40:24 20.16 32.45 67354 /60c90%
  [1-5]9 4:39:24
averages - sleep:7.6

» now

Sunday Oct 9, 2016 #

9 AM

Running warm up/down 10:27 [1] 1.53 km (6:51 / km)
shoes: Inov8 X Talon 225

JHIs Relays - WU.

Orienteering 26:32 [5] ** 5.41 km (4:54 / km) +178m 4:13 / km
spiked:21/22c shoes: Inov8 X Talon 225

JHIs Relays - 1st on first leg, team 4th.


Went out with quite a clear plan of what I wanted to do; sit within touch of the front for a few controls then turn it up and see what I could do.

Plan worked out very well, about 4th to #1, then 3rd at #2, a slight slip into #3 but came out of it into the field in 4th place behind Dan, Joe Wright and a fast starting Irish. Nailed it down the fields to catch up with Joe to #4, took the lead with a clean entry and exit of the control, vaulted a gate and was off. #5 I had to slow up for since it required actual navigation, bananed a bit into #6 but hit the rootstock fine (although not knowing a green cross was a rootstock stupid!). Came through first spectator in the lead with Joe still just behind, and Dan a bit further since he had a weird gaffle.

Bombed it down the hill to #8 then grinded out the hill up to #9 which was the first time visiting the central control of the butterfly loop. Undecided on my route to #10 but went path which was fine. #11 was fine because I slowed a tad to get it right (the only 'complex' part of the map). Back down to #12 when some of the others were just arriving, starting to realise now that the gap had been established. Track run out and back on the other loop then off to the second spectator control. Slight mess of #16, just came off the path a tad soon, but better soon than late I guess.

Came through spec, starting to enjoy it and off into the paintball section for the final little loop. Bit too far right on #19, nailed #20 luckily by just popping round one of the paintball things and it being there. #21 was fine and then flat out into the finish field... or so I assumed.

Was confronted with a massive net thing marked as uncrossable fence, swore I could get through, slowed down to a standstill and read the map, yes I can get through a passage. Ran on, finally seeing the well disguised passage which some people failed to go through (no names mentioned ;) and into the field for a final wee sprint.

Great run, if a slightly easy area, executed my race plan very well and didn't crack under the pressure of running solo off the front. Team did a good job and was just edged out into 4th, but that doesn't really matter since we won the overall!! Good day.

Running warm up/down 8:47 [1] 1.43 km (6:08 / km) +21m 5:44 / km
shoes: Inov8 X Talon 225

JHIs Relays - CD.

Saturday Oct 8, 2016 #

11 AM

Running warm up/down 21:43 [2] 2.0 km (10:52 / km) +128m 8:14 / km
shoes: Inov8 X Talon 225

JHIs Individual - WU.

Orienteering 49:36 [5] *** 7.86 km (6:18 / km) +147m 5:46 / km
spiked:18/20c shoes: Inov8 X Talon 225

JHIs Individual - 1st by 6 mins.


Went into this not knowing how I'd cope because I was ill most the week but felt fine during warm up so was hopeful.

Started with Felly and we had the first 2 controls the same, so took confidence that if i missed I wouldn't lose much time with him being there. Didn't make any mistakes though and left Felly at #2 after a good start. Slightly iffy to #3, went down the hill not quite knowing where it was going to be but saw it and ran on. #4 was fine if not quite the optimum route. Biggest mistake came at #5 where I binned 1 min due to a bad route ~30sec and bad execution on the route ~30sec. #6 was simple enough but nearly overshot it, just turned back in time to see it tucked away in the gully.

Then came the first long leg to #7, think I had a god route, not sure how fast round to the right would have been but the heather was quite deep so would have been slow going. Messed up the ascent of the crags, going up the wrong path but soon got to the top and flew down the track then over some lush short heather down into it. #8 was fine, control was well hidden though.

#9 was another mistake, didn't carry on round the hill far enough and then searched on two boulders before getting to the right one. #10 was a slog, getting tired here but managed to pick it up again after I was out of the deep heather. #11 I messed up the route but only minimal time lost, and then onto the second long leg.

Went back the way I'd came, think this route was definitely best as it was just a track run the whole way and not too much extra distance. Pussied out down the crags, felt like a proper punter climbing down the path but probably would have broken something otherwise. Got the control fine at the end as well, winning the leg by 1 min. #13 was good, #14 was a bit slow into the control but fine. #15 good, #16 was controversy control and I did manage to miss it hitting another control, losing another 30sec in the process, soon figured it out an got back on course. Slow again into the circle for #17.

From here through spectator just giving it some gas, catching Jake for 8 mins in the final section and sprinting home happy with the run.

Overall a very god performance, few slips but if I could make this my normal race then I'd be very happy. Great course and the area was actually very enjoyable, nice forest and moorland and the bottom section wasn't even too rough. Good days work!

Running warm up/down 6:19 [1] 1.04 km (6:05 / km) +4m 5:58 / km
shoes: Inov8 X Talon 225

JHIs Individual - CD.

Friday Oct 7, 2016 #

4 PM

S & C (Core) 21:00 [3]
slept:6.0 (rest day)

Standard core, feeling fine.
Had a crap nights sleep because of my legs which felt like they were on fire with all the nettle stings and brambles from the orienteering. Lowered legs still throbing now! Not a pleasant night!

Thursday Oct 6, 2016 #

6 AM

S & C (BBA) 18:00 [1]

Right - 48s, Left - 20s.

Feeling better today, almost back to normal. Also did some squats.
5 PM

Running warm up/down 9:29 [1] 1.19 km (7:57 / km) +12m 7:34 / km

Jog with some drills.

Orienteering 15:05 [4] ** 3.28 km (4:36 / km) +40m 4:20 / km

WCOC Sprint Series- Curwen Park.

Mass start with the juniors which was great fun. Easy area but annoyingly mistakes were still made.

Running warm up/down 14:40 [2] 2.69 km (5:27 / km) +63m 4:53 / km
shoes: Nike Lunaracer +3 SP16

Jog with a few strides.
10 PM

S & C (Stretching & Rolling) 29:00 [0]

Legs feeling fine.

Wednesday Oct 5, 2016 #

7 AM

S & C (BBA) 17:00 [1]
slept:9.0 (sick) (rest day)

Right - 51s, Left - 54s.

Feeling better but still not 100%. Rest day can't hurt.
7 PM

S & C (Stretching & Rolling) 28:00 [0]
(sick) (rest day)

Legs feeling normal again, will get back training when I can, if that is means before or after JHIs. Will see how I feel about doing the WCOC event tomorrow.

Tuesday Oct 4, 2016 #

7 AM

S & C (BBA) 16:00 [1]
slept:8.5 (sick)

Right - 34s, Left - 35s.

Not sure how ill I still am but will give it another easy day just to be sure.
5 PM

Running 29:46 intensity: (23:13 @1) + (6:33 @2) 6.02 km (4:57 / km) +81m 4:38 / km
ahr:135 max:154 (sick) shoes: Nike Lunaracer +3 SP16

Trudge with JHIs map. Still ill, think I'll abort my training plans this week until I'm better.
6 PM

S & C (Stretching & Rolling) 30:00 [0]

Left thigh still sore.

Monday Oct 3, 2016 #

7 AM

S & C (BBA) 15:00 [1]
(sick) (rest day)

Right-26s, Left-5s.

Knackered from the weekend and ill. Will update when I have time.
6 PM

S & C (Stretching & Rolling) 34:00 [0]
(sick) (rest day)

Thorough stretch and roll. Sore left thigh and just tight legs overall. Cold feeling much better, hopefully another good nights sleep and an easy day tomorrow will sort it out.

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