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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 7 days ending Feb 24, 2014:

activity # timemileskm+mload
  Orienteering3 3:00:57 15.6(11:36) 25.11(7:12) 7221542.1
  Running4 1:07:16 6.52(10:19) 10.5(6:24) 20199.1
  Total4 4:08:13 22.13(11:13) 35.61(6:58) 7421741.2

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Monday Feb 24, 2014 #

7 PM

Running 22:16 [3] 4.5 km (4:57 / km)
ahr:130 max:142 shoes: Brooks Ghost 5 2013

Flat-Embankment-Westminster-South Bank-flat.
Fourth non-orienteering run of the year, three steadies all under 31mins plus one lacklustre reps session.
This was all I could fit in today.
But it is a start :)

Sunday Feb 23, 2014 #

12 PM

Orienteering race 1:06:04 [5] 10.13 km (6:31 / km) +179m 6:00 / km
ahr:140 max:153 shoes: VJ Falcon 2013

UKOL race 2, Pippingford Park.

Ouch. No hiding place today, if last week didn't prove for me that I am not fit enough to recover for races on successive days, today did.
Legs just not up to the task, on the hills it was a real struggle to keep going. But managed to focus on keeping running well enough to fit in a whole load of errors too.
Could probably have managed to get down to 57 witha very clean run but Alan V won M45 in 54.....and Quentin won the course in 49 (!).

Terrifyingly far behind. But the good news is my foot seemed okay afterwards, so I can at least start the remedial work now.....

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: VJ Falcon 2013

Trying to warm up. Grim. Didn't realise quite how bad things were until I actually tried to jog. Then it became clear.
Trying to warm down back to the car. That was a struggle too.

Saturday Feb 22, 2014 #

7 PM

Orienteering race 1:02:49 [5] 9.35 km (6:43 / km) +373m 5:36 / km
ahr:147 max:161 shoes: VJ Falcon 2013

British Night Championships, Pippingford Park
M45L, 4th place

Moving okay to start but dropped time to #2 (1min30) by believing the map when it said the control feature needed two contours of climb after the knoll on the red line....a lot of others suffered similarly.
Sloppy too far left to #3 and hesitant to correct (30s).
Lack of care at #7, thought I would see the circular bank below me, and overshot too high (1min).
Long leg to #10, went right to avoid climb and then through terrain not up forest road for same reason. Dropped too low approaching circle and had to climb back up (1min).

Started to get it going a bit more after #11 although road probably quicker than straight to #15, wobbled in the circle here too.
Picked up pace coming past the ponds to #16, and #17 seemed easy 'through the white to the hole on the edge of the yellow'. Ran through the trees, got to the open, there was a flag - but in a re-entrant? Overshot ran back - found a thicket - turned out to be a bonus extra unmapped on! Finally relocated and back in, couldn't understand why the control was in trees. Only afterwards did I see the problem was my old nemesis, the thing I never see on a map, what I thought was open was rough open with scattered trees. 3 mins lost.

Actually running pretty strongly after that and quick through the final section. Pulled back a couple of minutes from 17-F on Ifor P and Alan V who finished 2nd and 3rd, respectively 2:52 and 1:36 ahead. Frustrating!

Didn't feel like at the time like I had lost 7mins out there, and was pleased with how I ran given fitness levels. Even so, 8 mins behind Dave P who won in 54:25 (and 10min behind Quentin who won M50) is a big big gap....

Running warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: VJ Falcon 2013

Wednesday Feb 19, 2014 #

6 PM

Running warm up/down 10:00 [3] 1.5 km (6:40 / km) +20m 6:15 / km
shoes: VJ Falcon 2013

Orienteering 52:04 intensity: (37:04 @3) + (15:00 @4) 5.63 km (9:15 / km) +170m 8:02 / km
ahr:134 max:164 shoes: VJ Falcon 2013

FVO night race, Sauchie Crags

Sat in the (increasingly strung out) queue behind GG and Nixon through the terrain to #1, but had realised there was no gaffling and didn't want to just hang on to the queue until finally dropped, so did my own thing to #2.

Quickly on my own apart from housewife on a similar line. Got a bit confused so arrived at the circle not certain where I was. Saw various people leaving en route to #3, and Claire found it immediately apparently, so I must have been close! Couldn't find it though, thrashed about in the vague vegetation and mist, eventually Janine showed up and found it for me and Brad. Thanks!

Trotted along pretty gently and a bit incompetently for a bit after that, but picked up a bit through the last couple in the forest and then the track run to the final two, did just enough to pip Brad into the finish. All good fun!

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