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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Dan234

In the 7 days ending Feb 19:

activity # timemileskm+m
  Orienteering6 4:22:37 24.46(10:44) 39.36(6:40) 161247 /65c72%
  Trail Run6 2:46:01 15.2(10:55) 24.47(6:47) 655
  Run3 44:00 4.61(9:33) 7.41(5:56) 165
  Total8 7:52:38 44.26(10:41) 71.24(6:38) 243247 /65c72%
averages - rhr:53

» now

Sunday Feb 19 #

10 AM

Trail Run warm up/down 13:39 intensity: (9:21 @1) + (4:12 @2) + (6 @3) 2.1 km (6:30 / km) +58m 5:43 / km
ahr:129 max:163 shoes: oranges

warm up, drills but no strides

Orienteering race 52:15 intensity: (2:41 @1) + (9:10 @2) + (32:26 @3) + (7:58 @4) **** 7.48 km (6:59 / km) +263m 5:57 / km
ahr:162 max:180 spiked:7/11c rhr:55 shoes: oranges

talent squad first leg practice
loop 1: 1- not the best route choice it would have been quicker to go round as i lost a lot of time getting in-out of the river gorge ~30s lost
2- fine until control circle then i bananad round the hill instead of cutting straight down the left side ~ 15s lost
3- came back out of 2 to the river fine but kept going straight instead of turning right up another river because i wasn’t focussed properly. i then kept going down that river, realised what i had done but then made a mistake 180° error on my compass bearing to 3 resulting in me running off the map up a marsh. i realised the terrain wasn’t matching up to my map after a while so backtracked and relocated, then carefully took a correct bearing and route to 3 and found it no problem. ran about a mile further then i should have and lost about 10min
loop 2: 1- minor control circle error on wrong side of hill
2- caught the front pack and stuck in behind them
3- went to wrong gaffle control because i didn’t have a good picture, realised quicker then ollie who had done the same and led us into the right control ~ 10s lost
4- sloppy bearing meant i made a parallel error and went down completely the wrong re- entrant and undershot it a lot. the pack also made this mistake and then i was led into the right place
loop 3: legs were pretty tired by this point but managed to fine some last bursts of energy
1- was first to change direction to go the right way to the control and lead the pack in perfectly
2- nav was fine but might have been better routechoice to go round not over. phil got stuck on a barbed wire fence so stopped to help him, then had to negotiate said fence. legs wouldn’t go any faster then plod mode on the final uphil into the control so dropped to jack of the pack
3- followed tommy and phil into the control and the finish
had no energy to sprint but just about managed to keep ahead of ben gostick through micro routechoice and taking a nice line in

Run warm up/down 13:52 intensity: (12:45 @1) + (1:07 @2) 2.18 km (6:22 / km) +29m 5:58 / km
ahr:134 max:149 shoes: oranges

cool down
plod mode

Saturday Feb 18 #

11 AM

Trail Run warm up/down 14:47 intensity: (9:12 @1) + (5:13 @2) + (22 @3) 2.03 km (7:17 / km) +29m 6:48 / km
ahr:126 max:172 shoes: oranges

Warm up, inc strides and drills

Orienteering race 32:57 intensity: (11 @1) + (1:08 @2) + (5:50 @3) + (21:48 @4) + (4:00 @5) *** 5.33 km (6:11 / km) +182m 5:17 / km
ahr:177 max:188 spiked:7/13c rhr:53 shoes: oranges

talent north 3rd leg relay practice
strange type of terrain i’m not used to with very patchy open/forest, bracken and marshes
overall a scrappy run with lots of silly mistakes that cost me the lead
2-dropped low into the marsh to avoid some green, lost a lot of time tramping through the marsh and then had done more distance with little fast running ~30s lost
4- went to the right hill instead of the left one, realised quickly ~20s lost
6- fine until control circle where i wasn’t far enough round the hill having been distracted by pete shouting things. held lead position at this point ~20s lost
7- took a slow route through a marsh to start with, then didn’t watch compass so bananad to the right and ended up in the wrong re entrant. took me some time to realise and get to the right place, dropped lead position ~ 2min lost
8- went slightly low in control circle, just didn’t see kite so ben got ahead of me ~ 10s lost
9- inaccurate bearing and undershot mean i stopped on the wrong hill to look for crag. i then contributed thinking i hadn’t gone far enough and then realised where i was and went straight to the control, just about clinging on to newly regained lead position ahead of train ~ 1min lost
11- slightly hesitant into control due to not having good picture and a green splodge reducing visibility ~20s lost
12- didn’t take accurate bearing so was too far left and didn’t push hard on this leg physically when it was easy running. realised quickly but by that point phil and hammo had caught me and i dropped to 3rd ~ 30s lost
i then couldn’t kick enough to take phil or james so they got ahead on 13 and the run in- i need to work on sprint finishes

overall if i had slowed down a bit and been cleaner i could have came in first with a considerable gap on the train. i also definitely need to work on kicking at the end of a race because i always seem to get dropped

Trail Run warm up/down 7:32 intensity: (7:10 @1) + (22 @2) 1.13 km (6:41 / km) +16m 6:14 / km
ahr:126 max:151 shoes: oranges

cooling down
6 PM

Trail Run warm up/down 11:22 intensity: (5:36 @1) + (5:32 @2) + (14 @3) 1.52 km (7:29 / km) +10m 7:15 / km
ahr:143 max:166 shoes: oranges

Warm up
shorter then usual, some drills and strides

Orienteering race 43:27 intensity: (1:55 @1) + (7:26 @2) + (10:02 @3) + (23:06 @4) + (58 @5) ***** 5.84 km (7:27 / km) +264m 6:04 / km
ahr:170 max:185 spiked:7/9c shoes: oranges

talent squad night race- 2nd
errors at 3 and 8, otherwise a very good performance navigationally and physically
3- dropped too low after coming off the open hill which was my attack point, realised quickly and went back uphill. ~30s lost
8- all went well except for final stretch of leg from my attack point of the large open brackeny area. I didn’t stick on my bearing and instead bent to the left and then down, meaning i was at about the right elevation but too far across the slope. I then was quite disoriented and ran around like a headless chicken for a bit, then found a train going into the control and got it. Also fell over ~9min lost

hammo caught me on the way to 4 so stuck with him until 8 when i accelerated to try and drop him and then made a huge mistake


attempted to complete cool down after night race but felt sick and quite dizzy, nearly collapsed. stopped running and ben and adam noticed and got a coach. sat down in minibus for a long time, drank a bit and did breathing exercises. gradually felt better and managed to eat a reasonable sized dinner but not as much as normal

Friday Feb 17 #

11 AM

Trail Run warm up/down 23:25 intensity: (8:18 @1) + (12:06 @2) + (3:00 @3) + (1 @4) 3.51 km (6:41 / km) +121m 5:42 / km
ahr:148 max:174 shoes: oranges

warm up
inc drills and strides

Orienteering race 1:08:54 intensity: (13 @1) + (6:10 @2) + (22:41 @3) + (29:18 @4) + (10:32 @5) *** 10.19 km (6:46 / km) +533m 5:22 / km
ahr:174 max:188 spiked:12/13c rhr:55 shoes: oranges

talent north long race- 2nd
very good race except for
2- i was fine until the control circle where i made a parallel error then ran around the control until going back in again to the right place. probably because of it being my first time using a 1:15k map. lost about 2.5min
not very fast running but my endurance was very good, no problems with terrain and only on 1 or 2 steep short uphills did i walk.
terrain: open fell (some forest), very technical, lots of groundwater and deep bogs

analysis with pete afterwards:
-pre race routine went well
-normal warm up went well
-did breathing + silent start before start to calm down
-had a banana pre race, seemed to work well

Trail Run warm up/down 12:46 intensity: (11:29 @1) + (1:17 @2) 1.83 km (6:58 / km) +43m 6:14 / km
ahr:130 max:151 shoes: oranges

cool down
eating lots

Thursday Feb 16 #

7 AM

Run 13:44 intensity: (5:49 @1) + (6:02 @2) + (1:53 @3) 2.33 km (5:54 / km) +92m 4:56 / km
ahr:149 max:174 shoes: Roadies

morning shakeout
10 AM

Trail Run warm up/down 17:34 intensity: (1:54 @1) + (4:44 @2) + (4:38 @3) + (5:10 @4) + (1:08 @5) 2.06 km (8:32 / km) +55m 7:32 / km
ahr:166 max:190 shoes: oranges

with a map
v deep bog

Orienteering race 46:52 intensity: (10 @1) + (2:03 @2) + (7:37 @3) + (17:48 @4) + (19:14 @5) **** 6.61 km (7:05 / km) +257m 5:56 / km
ahr:180 max:192 spiked:14/19c rhr:52 shoes: oranges

talent middle race-6th
quite scrappy with a major error on 8 and lots of bananas. possibly not the best routechoice on 1 but nothing massive
3- went up wrong re-entrant from river so had to go over a few small hills to get to the right place ~30s lost
8- fine until edge of control circle but instead of turning left and up into the control i continued straight and made a parallel error. this threw me off and resulted in some circling ~2.5min lost
11-didn’t pay precise attention to bearing so was too high on the wrong forested hill- parallel error ~30s lost
14- didn’t take a bearing so went wrong direction to hit fence, realised and corrected myself
18- had climbed to high and undershot having not gone round the hill enough ~ 30s lost

i think most of these errors occurred due to the very boggy underfoot conditions making it very tricky to move well and navigate well, so i should have taken more time to plan out my leg and possible came to a walk out of each control
3 PM

Run warm up/down 16:24 intensity: (3:26 @1) + (9:10 @2) + (3:14 @3) + (24 @4) + (10 @5) 2.91 km (5:38 / km) +44m 5:15 / km
ahr:144 max:187 shoes: Roadies

WU inc drills and strides

Orienteering race 18:12 intensity: (16 @1) + (7 @2) + (42 @3) + (11:25 @4) + (5:42 @5) ** 3.91 km (4:39 / km) +113m 4:04 / km
ahr:179 max:189 shoes: Roadies

talent north sprint- don’t know place
not full out but ok overall. one minor error in not seeing the flag and a map error lost me a lot of time
interesting doing sprint routechoice with hills, quite new to me

Tuesday Feb 14 #

5 PM

Trail Run 1:04:56 intensity: (1:01:07 @1) + (3:49 @2) 10.29 km (6:18 / km) +324m 5:27 / km
ahr:139 max:156 rhr:48 shoes: oranges

easy run HR game 140
managed to be patient enough with the HR and got a quality recovery run in. Feeling good ahead of talent squad week
conditions: some mud, slightly too warm, dry

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