Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 970130

In the 7 days ending Aug 28, 2016:

activity	#	time	miles		km		+m
Orienteering training	7	8:13:04	29.06	(16:58)	46.76	(10:33)	629
Orienteering race	2	2:24:59	10.3	(14:05)	16.57	(8:45)	209
Running wu/cd	5	50:19	5.21	(9:39)	8.39	(6:00)	136
Total	9	11:28:22	44.56	(15:27)	71.72	(9:36)	974

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Sunday Aug 28, 2016 #

Running wu/cd 10:01 [2] 1.4 km (7:09 / km) +14m 6:49 / km

Orienteering race 1:14:52 [3] 8.09 km (9:15 / km) +117m 8:38 / km

ROC Day 6. Didn't sleep very well before this, and it was raining, combined with first start to not feeling very positive at the beginning. Navigation good to first few, got caught by Emmi Jokela at 2, but despite taking different routes got to 3 not far behind. Not looking at my compass on the way to 5 and veered off at 90 degrees to where I wanted to go because the running was good there. Good route to 6, but then got stuck in the green around the control lost at least 8 minutes here. Okay though the last part of the course, played it very safe and not particularly fast.
Mistakes probably due to running too fast after being caught, and not looking at compass enough, probably could have been under the hour without them.

Note

Feeling really positive coming out of the week.
Compass usage definitely more consistent and my confidence in it is growing, night training was particularly good for this. Need to get a good headtorch for next year though.
Route choice through the terrain improved so much through the week, still need to do more terrain work i think to improve micro-route choice, but with good navigation not far behind the Scandinavians.
So exciting to train with Pippa in Cambridge next year!!

Saturday Aug 27, 2016 #

Running wu/cd 8:44 [2] 1.49 km (5:52 / km) +34m 5:16 / km

Orienteering race 1:10:07 [3] 8.48 km (8:16 / km) +92m 7:51 / km

ROC Day 5. Amazing, absolutely loved it. Only 8 controls and a monster leg to 2, but the terrain was so nice and really complex. Messed up a bit in the middle on the way to 2, but only a couple of minutes slower than the boys on a very similar leg so must have been a good route otherwise. A bit confused by the contours in the circle at 4, thought it was a crag on the side of a small hill, but turned out it was in a small re-entrant. Too far to the left on 6, and got dragged off line by some other people.
Only 9 minutes behead Emmi Jokela so really pleased. All day sunshine, followed by watching WOC relay, what a great afternoon.

Thursday Aug 25, 2016 #

10 AM

Orienteering training 2:18:15 [3] 13.73 km (10:04 / km) +159m 9:31 / km
shoes: Icebugs

Based at Vastra Langvattnet for the day.
Route choice exercise with Pippa, alternating whether we ran left or right.
Control pick round the lake, finding the controls pretty well, off bearing a couple of times.
Perpetual loop with girls, mark and alice. Left my compass at the start but didn't realise until halfway round! Good navigation though, although would have been a bit fast at that point if I'd been able to just take a bearing.
Clock relay with Paul and Pippa, apparently i put one on the wrong boulder, but we still won.

9 PM

Running wu/cd 18:25 [2] 2.57 km (7:10 / km) +45m 6:35 / km
shoes: Icebugs

Orienteering training 35:21 [3] 3.18 km (11:07 / km) +41m 10:27 / km
shoes: Icebugs

Night course planned by Joe, just me, Pippa, Paul and Joe running. Really nice terrain and bearings going so well, probably the best compass exercise I've ever done. Got a bit lost on the slope to 3, think this was due to stopping at an earlier boulder for 2. Headtorch died near the end, so much slower then with a small backup torch.

Wednesday Aug 24, 2016 #

12 PM

Running wu/cd 11:56 [2] 1.71 km (6:59 / km) +36m 6:19 / km

Orienteering training 38:30 [3] 3.44 km (11:12 / km) +76m 10:05 / km

JWOC 2008 Middle course. After trying and failing to do the course last year I wanted another attempt. Started off very slowly and Pippa caught 2 minutes on me at 3, but then I was cleaner and faster through the rest of the course, mostly picking good route choices I think. Made a bit of a mess of the finish going through some undergrowth, but happy.

Tuesday Aug 23, 2016 #

Orienteering training 45:35 [3] 6.12 km (7:27 / km) +72m 7:02 / km
shoes: Icebugs

Club training in the evening, quite easy with lots of path routes so definitely running much faster than for the rest of the week. A couple of places where i shouldn't have gone through the marshes, but generally navigating pretty well, and just managed to get ahead of Charlotte at the end (although she'd already caught about 5 minutes)

10 AM

Orienteering training 1:17:11 [3] 6.17 km (12:31 / km) +66m 11:52 / km
shoes: Icebugs

More exercises planned by Joe, long legs then part of the control pick. Legs feeling so tired after running last night, but definitely warmed up over the course. Getting into the terrain much more.

Monday Aug 22, 2016 #

10 AM

Orienteering training 51:46 [3] 3.85 km (13:27 / km) +52m 12:36 / km
shoes: Icebugs

Hanging controls in the steep rocky part, definitely got more into the map as i went along. Massive error on the way back, should have checked my compass rather than just running along the nice track through the terrain.

Orienteering training 40:11 [3] 3.0 km (13:24 / km) +49m 12:23 / km
shoes: Icebugs

Control pick exercise, terrain was so much more runnable so enjoyed this much more.

9 PM

Running wu/cd 1:13 [3] 1.22 km (1:00 / km) +7m 58 / km
shoes: Icebugs

Orienteering training 1:06:15 [3] 7.27 km (9:07 / km) +114m 8:27 / km
shoes: Icebugs

Night trains with the girls, stopping every third control where there were permanent markers. A bit scrappy, but once i'd worked out how safe routes needed to be it was definitely better.

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