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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: HammerTime

In the 7 days ending May 26:

activity # timemileskm+m
  Cycling3 2:55:13 26.28(6:40) 42.3(4:09) 212
  Orienteering2 2:46:11 13.71(12:07) 22.06(7:32) 548
  Running5 2:18:11 14.97(9:14) 24.09(5:44) 314
  Total9 7:59:35 54.96(8:44) 88.45(5:25) 1074

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Sunday May 26 #

10 AM

Running 9:29 [3] 0.5 km (18:58 / km)

Trying a lil warmup whilst feeling like shit. Legs did not feel recovered at all, combination of really awful sleep and the bonk yesterday. Also includes stretching and walking like a zombie. Considering watching sleep more carefully.

Orienteering 46:50 [3] 7.08 km (6:37 / km) +79m 6:16 / km

Scottish relays.

Clean but a lost cause from the start. In the mass start I felt my glutes seize up and dropped behind a couple of women and old men I couldn't get past. Looks like for the first k my pace was 5:51- by comparison Todge was running 4:52. I was dropped hard.

Clean orienteering, though. Kept catching people a little faster than me because of them making mistakes and me not. Mostly running with some old boys with grey hair- inspiring stuff. Once we hit #7 or so they split off from me and I was running alone from here.

Caught a sight of Matty Leitch ahead of me as we entered the pathy section; he ran around via a road while I went straight through the green skog and I overtook him, before completely losing him on the entry to the next control. I could feel him behind me for this section, which was v happy motivation.

Kept bracing for a big mistake here but it never came. Absolutely bashed out the first controls in the green- could see Isaac Hunter ahead from here but he had the speed that I clearly didn't have. Steadily ate up the controls into the finish without really ever being able to speed up at all.

Overall, clean and the best I could expect, but completely rinsed physically. Rest day tomorrow I would say.

Saturday May 25 #

12 PM

Running 19:34 [3] 2.25 km (8:42 / km) +174m 6:16 / km

Warm up.
1 PM

Orienteering 1:59:21 [3] 14.98 km (7:58 / km) +469m 6:53 / km

Scottish Championships

Just about slipping below the two hour mark. Not bonked like that for a bloody while.

Set off just telling myself to enjoy the first section I knew we were running into and I absolutely did. Some absolutely top class Scottish moraine forest where I orienteered fairly well- a bit of a miss on 5 tho.

On 6 too far north, and realised I was having the tendency to be too far down the slope into the control- usually happens when I am in bad physical nick. Sign of things to come?

Let some more timeloss go on 10 and 11, both controls just drifting off bearing when aiming off to features (aiming off too much.) Got caught by Ruben Razzetti at 11 and could see him until 16- didn't think he was on my course to be honest, if I did I would have considered putting more in to stay with him. Just felt like he was taking easier routes through the forest all the time. We must study this, replicate it, find the secret of the Razzetti. Also, was his birthday apparently.

Janky route into 17 lost me a lot of time. I let the contours push me around and ended up too south and relocated off a hill- this was actually a really big timeloss. So hard to stop doing this sort of wiggly bullshit, and a worrying sign of fatigue. In hindsight, I think the bonk kinda already starting here and I should have had my first gel. 18 was also wiggly, and 19 I had the wrong bearing leaving the control and was lucky to correct from there.

After leaving 21, took my only gel and chose a halfway house route to 22 that I thought looked like it minimised climb and distance. Looks like Josh Dudley ran a similar route but turned off the track a little earlier to cross the river, and he had fastest split so if I was not on fastest route I must have been close to it. Nice.

Got a little overconfident after a good 23 and had my worst leg of the course, way overran the control. Met a guy that I thought was Rudi but was actually Ian Whiteside (never heard of him but had a chat anyway before dropping him).

Touched the trig point on the way to 25 and had a great time running to 26, but this is where the bonk whacked me on the attempted run up to 27. I think I hit my climb budget for the day and the legs just refused to listen. Got to 26 with Stan which was nice, and found Dan Barber just a bit further ahead; even while just surviving, still was able to eat up the seconds to him and caught him just on the way to 29.

In retrospect, the section from 26-30 I was really pushing. Most other midtable people on the course were not pulling the same times as me- difference running with people but also I think I didn't pace myself.

Had a bit of a brain fart in the control circle at 29 then the climb to 30 finished me off. Kept pushing on the climb to get away from Dan B, but left 30 wobbling like a drunk man and fell over 3 times (tripping way more than that) on a slow jog to 31. Route to 32 chosen by necessity (i.e. no climb), and then put the ankles at risk in a wobbly descent to the finish. Just can't hack a race with that much climb over that terrain I think. Glad I took the rest yesterday. Recovery time on watch 4 days lol

TIMELOSS:
1: 15s (too far downslope in control circle)
3: 30s (too far downslope in control circle)
5: 35s (wrong reentrant in control circle)
6: 45s (too far north on route, too far downslope in control circle)
10: 30s (drift from bearing)
11: 45s (drift from bearing)
14: 15s (too far downslope in control circle)
17: 50s (running off vibes)
19: 15s (too far north, leaving control)
21: 30s (too far north, leaving control)
22: 10s (control circle)
24: 95s !! (overshoot)
28: 10s (control circle).
TOTAL: 7:05 timeloss
Time without timeloss: 112:16
3 PM

Running 1:47 [3] 0.22 km (8:06 / km)

Tried a cooldown. Failure.

Friday May 24 #

Note
(rest day)

Had the opportunity to go do some evening orienteering but honestly considering what we had in the morning and considering I got v little sleep last night I thought it was not worth it for me. Took the rest day instead.

Thursday May 23 #

10 AM

Cycling 43:00 [3] 10.11 km (4:15 / km) +107m 4:02 / km

Total cycling for the day. Could have done more today but the weather was a fucking joke and I cba. stopped by Appleton for the committee meeting.

Wednesday May 22 #

10 AM

Cycling 39:13 [3] 9.11 km (4:18 / km) +105m 4:04 / km

Total cycling for the day.

Absolutely destroyed digestively speaking. Throwing up until 9am.

Tuesday May 21 #

10 AM

Cycling 1:33:00 [3] 23.08 km (4:02 / km)

Total cycling during the day.
5 PM

Running 40:57 [3] 10.06 km (4:04 / km) +6m 4:04 / km

Tequila 10k.
Felt I performed pretty bloody well on that considering. Kept pushing the whole way, and kept transitions to a minimum. 3rd place behind Sam Griffin and Oscar. First 5km in 20:03, second 20:54- includes breaks for tequila though.
km paces:
3:36
3:50
4:03
4:07
4:07
4:14
4:15
4:18
4:12
4:02

Monday May 20 #

7 PM

Running 1:06:24 [3] 11.06 km (6:00 / km) +134m 5:40 / km

Run around Thriepmuir and Harlow Reservoirs. Lovely out! Accidentally cut the activity on Strava.

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