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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ȷames

In the 7 days ending Apr 1, 2023:

activity # timemileskm+mload
  Forest-O6 6:21:19 23.01(16:34) 37.04(10:18) 200987.0
  Running (out of date)5 2:14:32 16.09(8:22) 25.9(5:12) 19147.8
  S&C1 1:20:0028.0
  Total10 9:55:51 39.11 62.93 2200162.9
  [1-5]10 9:11:52

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SuMoTuWeThFrSa

Saturday Apr 1, 2023 #

11 AM

Running (out of date) 5:38 intensity: (29 @0) + (4:10 @1) + (59 @2) 0.65 km (8:43 / km)
ahr:131 max:145

Forest-O 38:34 intensity: (33 @0) + (5:11 @1) + (5:33 @2) + (6:20 @3) + (15:00 @4) + (5:57 @5) 4.58 km (8:25 / km) +245m 6:39 / km
ahr:164 max:190

Varsity Champion! 2:30 ahead of Phil, Pruzina, Parkinson, and also some people whose names start with other letters (but not Pete).

This is the first race I've won in a very very long time, probably since before I took running seriously enough to do much reflection.

It was, to be honest, an absolutely horrible race, perhaps because I couldn't remember the last time I went into a race as a favourite. Felt a weirdly large amount of pressure mixing both the desperation not to blow it and the acute awareness that if anyone else was inside my head (or reading my attackpoint), they would quite correctly assess me to be a cocky prick.

Consequently, I found it hard to focus on process, and blocked out a lot of useful thoughts like 'you should look at the map' and 'avoid that tree you're about to run into'.

Despite this, I guess I managed to run a pretty good race, though it felt horribly scrappy at the time. A part of this, no doubt, is the Czech terrain. Having been in Portugal and Cold Ash, 30s feels race ending, but here some very very good orienteers are still going to make those mistakes, so imaging I wasn't going to was absolutely delusional. But I'm sure another part was psychological. I distinctly remember the tremendously unhelpful (and, on review, untrue) thought of "right, now you're probably over a minute down, you need to run that time back" crossing my mind after faffing in a particularly tricky boulder cluster. Subjectively, the second half of the race felt better as I calmed down a bit, which I think was because I had changed mindset to racing for 2nd and the team, rather than trying to win.

Lots and lots of other learnings, but no-one needs to read even more of me talking about this race, so I'll keep those to myself. Main feeling is relief, but the result is also absolutely worth celebrating: a full set of very comprehensive Cambridge wins. Sarah and Dom have done a phenomenal job on recruitment and enthusiasm, as well as two top-tier races of their own - CUOC glory days incoming.
C • Result 1
2 PM

Forest-O 7:30 intensity: (2 @0) + (1:49 @1) + (2:53 @2) + (2:46 @3) 1.12 km (6:41 / km) +60m 5:16 / km
ahr:149 max:165

Friday Mar 31, 2023 #

9 AM

Forest-O 2:12:23 intensity: (16:56 @0) + (53:58 @1) + (37:37 @2) + (18:19 @3) + (4:35 @4) + (58 @5) 11.61 km (11:24 / km) +623m 8:59 / km
ahr:135 max:183

1 PM

Forest-O 37:02 intensity: (7 @0) + (3:14 @1) + (3:03 @2) + (16:12 @3) + (14:26 @4) 4.37 km (8:28 / km) +172m 7:05 / km
ahr:163 max:180

Thursday Mar 30, 2023 #

9 AM

Forest-O 34:10 intensity: (46 @0) + (9:46 @1) + (9:30 @2) + (10:41 @3) + (3:27 @4) 4.0 km (8:32 / km) +191m 6:54 / km
ahr:147 max:178 shoes: Inov-8 X-talon 212 (rubber stu

Training on the woc 21 middle area, which is basically just Wass but bigger and rockier. Good fun but tekkers not really there

Forest-O 1:13:41 intensity: (7:08 @0) + (38:11 @1) + (15:08 @2) + (10:31 @3) + (2:43 @4) 6.03 km (12:13 / km) +369m 9:22 / km
ahr:133 max:178 shoes: Inov-8 X-talon 212 (rubber stu

More of the above. Why did my watch split in two? Top 10 questions science can't answer.

Wednesday Mar 29, 2023 #

2 PM

Forest-O 57:59 intensity: (9:22 @0) + (12:39 @1) + (15:54 @2) + (17:13 @3) + (2:51 @4) 5.33 km (10:53 / km) +349m 8:12 / km
ahr:140 max:177 shoes: Inov-8 X-talon 212 (rubber stu

Up at 4:30am this morning so was never going to be all that productive. Sleepily did the afternoon 'fun' activity in Czech, planned by Helen. The Sandstone is very cool, but also very high, and Helen's idea of fun is getting high and then getting low in quick succession many times over.

Also a bit ill (again) , but uninterested in that because I don't want to not train out here.

Tuesday Mar 28, 2023 #

5 PM

Running (out of date) 52:10 intensity: (2:58 @0) + (14:43 @1) + (5:32 @2) + (4:35 @3) + (10:25 @4) + (13:57 @5) 10.97 km (4:45 / km) +10m 4:44 / km
ahr:157 max:190 shoes: NB 860 V12 (heavies)

Slightly devastating when AP thinks your speed session is sprint-o, but let's not dwell on that.

4*3'[90"]2'[60"]1'[3']
3s @3:07-09
2s @3:05-07
1s @2:57-3:02

Fairly well paced I reckon, although the absolute numbers come with the Eddington Short Lap Triple Caution GPS Caveat.

Good enough for the last counting session pre-JK. Not as fit as I want to be, but then no-one ever is. The job is to not let that get in the way of doing what you can with the tools available.
C • Alternatively 1

Monday Mar 27, 2023 #

9 AM

Running (out of date) 25:07 intensity: (34 @0) + (2:00 @1) + (19:09 @2) + (3:11 @3) + (13 @4) 5.15 km (4:53 / km) +6m 4:51 / km
ahr:145 max:175 shoes: Saucony Guide 14 (but Red) (he

Double part 1, because my legs are too heavy from the weekend to take my miles all in one like a real man. High grass% once again the focus

S&C 1:20:00 [3]

Back in the gym for what feels like the first time in ages. Some decent lifts, and also some upper body stuff. Maybe one day I'll manage a pull up lol
7 PM

Running (out of date) 5:00 intensity: (29 @0) + (4:11 @1) + (20 @2) 0.99 km (5:05 / km)
ahr:126 max:142

The saddest part two of a double ever GPS recorded. To Tesco where there were nobergines, so back with some lentils instead (I understand food groups very well)

Sunday Mar 26, 2023 #

11 AM

Running (out of date) 7:10 intensity: (3:24 @0) + (3:46 @1) 0.45 km (16:02 / km) +5m 15:07 / km
ahr:108 max:133 shoes: Inov-8 X-talon 212 (rubber stu

Wup, courtesy of Mr Bunn's magic foam doughnut, which took my heel from totally out of action to completely fine with just three strips of tape.
C • This is not 1

Running (out of date) 31:38 intensity: (1:11 @0) + (7:12 @1) + (9 @2) + (4:09 @3) + (12:31 @4) + (6:26 @5) 6.46 km (4:54 / km) +150m 4:23 / km
ahr:161 max:190 shoes: Inov-8 X-talon 212 (rubber stu

British Relays

Well that was cool. Luke Lovely ran what turned out to be an exTremely good first leg (didn't look special at first because of Nathan's domination on the short gaffle) to hand over in the chasing pack.

This pack immediately disintegrated, as I made it my mission to mini relay the shit out of the run out and make sure I was ahead of Goochy by the start flag (mission accomplished, map as-yet unopened). Then just smashed some easy controls, really. Progress halted only by a brief full-body sensory tour of Hambleden's freshest nettle patch, and a slight miss on the world's most disappointing reentrant.

Seeing Vokesy looking a little less than fresh on the final hill was an absolute treat after his antics yesterday, so engaged the burners, sledging, and MVP short gaffle to sneak past while he wandered around looking for a pit in some dull forest (sounds familiar...) and got to hand over in first.

Such a shame Ben was carrying a (really quite nasty) injury, but we knew about that beforehand, and fair play to him for sticking it out with an absolutely stacked chasing pack. Felt slightly bad sending him out in that position, but hey, I had fun. Slightly brought down to earth by JHam taking 3 (three) minutes out of me on the same gaffle. Boy is that lad quick.
C • JK relay 2

Running (out of date) 7:49 intensity: (3 @1) + (1:16 @2) + (4:59 @3) + (1:24 @4) + (7 @5) 1.24 km (6:17 / km) +19m 5:50 / km
ahr:162 max:183 shoes: Inov-8 X-talon 212 (rubber stu

CD with Look, debriefing on the kangaroos.

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