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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Becks

In the 7 days ending Oct 17, 2010:

activity # timemileskm+m
  Orienteering2 2:23:20 8.51(16:50) 13.7(10:28) 4908 /29c27%
  Running3 2:16:27 14.91(9:09) 24.0(5:41)
  Warm up & strides2 42:00 1.86(22:32) 3.0(14:00) 450
  Recovery1 10:00 0.5(20:07) 0.8(12:30)
  Total5 5:31:47 25.78(12:52) 41.5(8:00) 9408 /29c27%

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Sunday Oct 17, 2010 #

Warm up & strides 22:00 [2] 1.5 km (14:40 / km) +250m 8:00 / km
ahr:146 max:165 shoes: Inov8s

Another steep jog/walk to the start. The view from the top was incredible, gorgeous colours, mist hanging in the valleys, the hills getting bigger and bigger in the distance. Lovely.

Orienteering 1:08:00 [5] ***** 6.9 km (9:51 / km) +250m 8:21 / km
ahr:176 max:187 13c shoes: Inov8s

So, today the aim was to actually go out there and race. Faffing was officially banned, and I was officially getting closer to that there Sam girl. I would also try not to be beaten by any veterans (albeit really quite superb veterans). And I managed. Although Sam was still way ahead, pulling out a truly awe inspiring 59.56, I lost a lot less time and was far more satisfied with my race. Clawed ahead of that pesky Ali character too, which I was surprised I could do. Best of all, AP reckons I lost less than a minute in errors (I think probably more like 2), which means I am capable of doing this racing thing, and when I have a good winter's training behind me, I might actually get near Super Saeger. Point by point:

Start - 1: Knew the trail and the spur were pretty clear, and went for it. Attacked over the spur and dropped into the re-entrant. Confidence boosting in the exact place I screwed up in yesterday.

1-2: Bit of faffing around the trail then got my act together and went for it. Attacked along the ridge and hesitated slightly early, but was right on line. A little time lost but not devastating.

2-3: Again, on a great line but hit the spur slightly lower than I thought and hesitated way before the control. Ran back to re-entrant and figured it out, this was my only properly significant time loss.

3-4: Easy pick leg - simples.

4-5: Really pleased with this. Picked up 4 or 5 features the whole way, a nice trail run in the middle to relax, then tighten up across the marsh corner, down the featureless hill, find exact point and attack control. Second fastest split on a long leg is something I don't think I've ever managed. Sam still, unsurprisingly, totally skinned me.

5-6: Was so annoyed with this! Ran so fast, bang online, then just hesitated too early in the re-entrant. Stood still for ages but was exactly where I thought I was. Bugger.

6-7: Spike!

7-8: Really pleased with this - tricky slope leg and I planned a good, safe route, and executed it well. Still a pansy at running downhill though.

8-9: Down the hill - not the best route through the crags but not too much time astray either.

9-10: A beautiful spike, but must have been running a bit less full on.

10-11: Took the safe high route but this was probably over cautious, feature was completely unmissable.

11-12: Too high, had to correct!

12-13: Simples.

So in summary, much better today. I didn't exactly feel in control on the top, mainly due to lack of ability to plan ahead as everything was full on. I consciously clicked over-ride on my faff button a few times, but never got anything like lost because I was simplifying better. Lesson learnt: I can do this. I should believe that I can!

Route gadget:


No time for a warm down as had to scoot off to pick Mum and Dad up from JFK. Yey! Looooong traffic jams in New York made me happy to be driving non-stick for the first time ever. It is great to see Mum and Dad!

Saturday Oct 16, 2010 #

Warm up & strides 20:00 [2] 1.5 km (13:20 / km) +200m 8:00 / km
shoes: Inov8s

Jog/walk up onto the plateau to the start of the US Classic Champs Day 1. It was a bit dark in the woods, and the climb was pretty big! Actually nervous for the first time in ages.

Orienteering 1:15:20 [3] *** 6.8 km (11:05 / km) +240m 9:25 / km
ahr:178 max:190 spiked:8/16c shoes: Inov8s

First off, I really enjoyed being out on the plateau today. The orienteering experience up there was incredible - so runnable, so complex, so many challenges. When I got back I knew I had been rubbish on the descent, but it was only when I saw the results that I realised that I hadn't actually been racing up there at all. I'd been cruising, trying to make everything fit, lacking in confidence and stumbling along really quite slowly. By leg:

Start -1: Dreadful route. Tried to follow the trail, then realised the instructions were right ("don't try to follow trails"), went off the trail, tried to avoid the hill and ended up doing a wobbly banana either side of the line. With constant stopping to hesitate. Yes.

1-2: Big marsh, big marsh, in down the ridge was the plan. Executed middling to fair, with a large amount of stopping to place myself. The marsh was sodding huge and completely unmissable when I got there, so I didn't bother with the hesitating the second time. By then however, I had already lost a hideous amount of time to Speedy Sam.

2-3: Control pick, confident confident OH GOD I'M IN THE WRONG RE-ENTRANT No I'm not there's the control.

3-4: Spot on. With a bit of a hesitate leaving the trail.

4-5: Inching closer to the control. On the line the whole time, but never believed it. Actually stared at the control for a good ten seconds going "it should be there, oh, it is there. Oops."

5-6: Good. A bit less hesitaty.

6-7: Actually had a plan. Executed it poorly, faffed and stopped every two seconds resulting in dropping way too low on the broad spur, relocated badly twice, then realised my error and got the control. Was way too low down in the crappy stuff. Biggest mistake in a while.

7-8: Wavered about the side of the marsh to take and probably took the wrong one. Slightly confusing line in and guess what? Hesitated.

8-9: Spike!

9-10: Eurgh. Had a plan, executed it perfectly, but yet again, hesitated every step of the way. Felt this bizarre need to be in ultra contact, which when you're hurtling down a loose super steep hillside with very little control is not the best idea.

10-11: Hesitate, hesitate, hesitate. No problem with route choice, just no confidence on the slope.

11-12: Spike!

12-13: Dropped all the way down to trail. It was way more of a climb back up than I had anticipated. Bad choice maybe, but still not sure I'd have been faster going straight with my incredible faffing skills.

13-14: Spike!

14-15: So busy faffing I forgot to read the map at all and dropped off the trail far too soon, was too high on a rocky bit and it took me ages to get to the control.

15-16: Thought I'd take a detour down and round the hill to end on a short sharp climb, rather than take the nice undulating trail that led directly to the control. Oh yes.

So actually, it was a pretty abysmal effort. But that area...stunning.

Routegadget here - Brits have a look!

Recovery 10:00 [1] 0.8 km (12:30 / km)
shoes: Inov8s

Half hearted jog back with a CSU guy who's name I am yet to learn. He is a friendly chap though, as they all are.

Friday Oct 15, 2010 #

Running 20:00 [3] 2.21 mi (9:03 / mi)
ahr:149 max:166 shoes: 09 Saucony Grid

Very easy leg stretch before work this morning. The rain had stopped, luckily, as we have no shower at the lab. Had to be careful not to sweat :) In the lab at 7.34, bleurgh. Looking forward to leaving town tonight, albeit only for a weekend!

Thursday Oct 14, 2010 #

Running 40:20 intensity: (15:00 @2) + (20:20 @3) + (5:00 @4) 4.5 mi (8:58 / mi)
ahr:155 max:181

Slept dreadfully last night but still managed a late morning run. Did 10 sets of inverse 90x30s just speeding up for 30s to remind the legs what quick is for the weekend. Hope the racing is fun!

Wednesday Oct 13, 2010 #

Running 1:16:07 [3] 8.2 mi (9:17 / mi)
ahr:165 max:180 shoes: 09 Saucony Grid

So, we finished what we thought was the final bit of work on the grant at 5 yesterday, and went home to await the "final draft that will be sent in a few hours." It never came, so I took my bat home and went to bed at ten. Awoke this morning actually feeling okay for the first time in a good few days, and despite my training plan having totally gone to pot, I figured running time was better than sitting at desk mainlining cookies time. So just went out for an East Rock cruise to look at the views and the leaves, and it was great fun. Running well, nice and hilly but no problem, gorgeous colours, long sleeved weather but still totally clear and sunny. Incredible. Almost feel I can face another day of not getting any of my project work done now!

Tuesday Oct 12, 2010 #



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