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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Eoghan

In the 7 days ending Mar 31:

activity # timemileskm+m
  Orienteering Racing 2 2:31:58 11.07(13:44) 17.81(8:32) 96041c
  Technical O training 2 1:38:24 8.61(11:26) 13.86(7:06) 326
  Cycling 3 1:20:00 13.79(5:48) 22.2(3:36) 410
  S&C1 30:00
  Running 1 6:00 0.56(10:44) 0.9(6:40)
  Total7 6:06:22 34.03 54.77 169641c
averages - rhr:44

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Sunday Mar 31 #

Running warm up/down 6:00 [3] 0.9 km (6:40 / km)

12 PM

Orienteering Racing race (Relay) 56:05 [3] ***** 6.67 km (8:24 / km) +393m 6:30 / km
ahr:151 max:172 17c shoes: IOV8 - Roclite 290

BUCS relay

Was hoping for.a better day navigationally but wasn't to be. Lots to learn from this weekend

Saturday Mar 30 #

1 PM

Orienteering Racing race 1:35:53 [4] ***** 11.14 km (8:36 / km) +567m 6:52 / km
ahr:163 max:187 24c

BUCS indervidual Championships

Not the day I was hoping for. Seriously tough terrain. I feel rather let down by my navigation.

1 - Easy control - followed fence then used vegetation and hit control.

2 - Gave myself a little more climb than I needed to by climbing down a cliff but again quite an easy control (giving e a false sense of security for the rest of the course!)

3 - Probably my closest miss of the day. Route t control was accurate but once I reached the control circle I didn't look at the map quite close enough. and got confused between the two small hills (one with the control on) and the much larger hill (the saddle I hit) - this was rather frustrating and could probably been avoided by taking a few seconds. (2.5mins lost)

4 - Big error - After 3 i was tying to be more accurate but manged to do the exact opposite. came to the south of the control circle and found another small crag and was sure I was in the right place ( was actually too low down) then proceeded to run around like a headless chicken! eventually relocated off the crags to the south but still manged to run past the control one more time before finding it! (4mins lost)

5 - By the time I left 4 I was flustered and angry and for some reason chose a totally random route to 5. Should have just gone strait down the hillside but went around in a big circle. Nothing gained from this just time (and energy) lost! (probably 2 mins)

6- Easy control hit bang on

7 - With a group of Durham guys at this point and they followed me up the hill but went off in another direction. It was nice to have a couple of good controls under my belt but still frustrated.

8 - What a leg! I'm very aware that these long legs are not my strong point and so I made an effort to break the leg down. This worked well initially but didn't get it right at the crunch point! Managed to give myself extra climb and take myself through the unrunable vegetation. As i reached the control came across some small crags that I thought were the ones by the control. I then ran on and found the large stream - glad of the catching feature. I was still too high but had no idea. Frustrating that I couldn't figure this out but just didn't have enough contact with the map so couldn't relocate. Eventually found the control but was completely fed up by this point. (3mins lost)

9 - Finally used an attack point and hit the control

10 - Easy control with re-entrant taking you in.

11 - Hit control bang on.

12 - Hit again

13 - Thought I messed this up a bit - can't tell as the route gadget seems to have the other butterfly to me.

14 - Slight miss, got distracted by some other crags that weren't on the map. I need to learn a bit more what is mapped and what is not. (30sec lost)

15 - Can't believe I missed this one, i'd been there twice before!! Annoying because butterfly had gone pretty well so far. (1min lost)

16 - quite easy control, strayed slightly into the re-entrant but managed to spot where I thought the control would be so didn't waste any time.

17 - Contored well (didn't lose or gain height) but couldn't move quickly as was exhausted.

18 - another big mistake - I didn't cut across the hill enough and got drawn down to the path. This would have been fine if I had realised! I the misidentified a thicket and took my bearing but this meant I came way to low on the control. Luckily I realised but reckon I lost 3 minutes here and more energy.

19 - Easy control but exhausted.

20 - One of the fast runners came past me (Eddie Nesbit?) and I did my best to keep up) hit the control bang on.

21 - He was gone as fast as he appeared and I was on my own. this was an easy control but I wan't moving fast and had no confidence in my map reading.

22 - Across the bridge and smashed it up through the forest. Came out a little to the north which is a shame.

23 - Legs were finished but an easy control

24 - Another easy control but would like to be moving faster at this point

Overall a lot of learning and a real leveler on the fitness. I think about 13- 14 mins lost on big errors - if this is true an error free run would have placed me in the top half of the field (my original aim for the weekend).


Thursday Mar 28 #

8 AM

Technical O training (Urban ) 46:36 [3] ** 8.02 km (5:49 / km) +167m 5:16 / km
ahr:142 max:178 rhr:44 shoes: Adidas supernova black

Further checking of Matt's urban planning for May. The courses are really shaping up to be tricky and good fun.
10 AM

Cycling (Commute ) 25:00 [1] 7.2 km (3:28 / km)

Wednesday Mar 27 #

Note
rhr:43 (rest day)

Legs not feeling fab, will have a long stretch and foam roll this evening

Cycling (Commute ) 25:00 [3] 7.0 km (3:34 / km) +170m 3:11 / km
rhr:43 (rest day)

S&C 30:00 [3]
rhr:43

Good stretch and foam roll whilst watching planet earth 2.

Tuesday Mar 26 #

Technical O training 51:48 [2] 5.84 km (8:52 / km) +159m 7:48 / km
ahr:133 max:173 rhr:43 shoes: Adidas supernova black

Technical training followed by 3km run.

Map with just brown and rock features on - a really fun exercise.

Cycling (Commute) 30:00 [3] 8.0 km (3:45 / km) +240m 3:16 / km

Monday Mar 25 #

Note
rhr:49 (rest day)

Back rather sore today. Tried using the standing desk but it didn't really help.

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