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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ba-ba

In the 7 days ending Mar 19, 2017:

activity # timemileskm+mload
  Running - Road7 3:45:30 27.04(8:20) 43.52(5:11) 701416.8
  Running - Trail2 2:37:20 17.17(9:10) 27.63(5:42) 1056384.0
  Orienteering2 1:53:33 11.17(10:10) 17.98(6:19) 53625c454.2
  Orienteering - Urban1 47:16 6.15(7:41) 9.9(4:47) 85150.6
  S&C1 30:0030.0
  Total9 9:33:39 61.53 99.03 237725c1435.6
averages - sleep:7.6 weight:73.6kg

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Sunday Mar 19, 2017 #

9 AM

Orienteering 39:45 [4] 5.82 km (6:50 / km) +131m 6:08 / km
slept:6.0 shoes: VJ Irock2

BUCS Relay. 8min down on leg 1. Oops.

Just followed the pack and went bramble swimming at the start. Must have been 5m away from my control but i was below it., it was in a pit and I relocated off number 17. Now around a couple of ShUOC boys I don't recognise - i.e. right at the back.

Very leggy - despite leaving the social at 10:10, maybe being drunk is better than being tired? - and was a real effort to drag my way closer to respectability. Then any work I had done was ruined by losing a minute or so on a knoll right on a path where I just didn't see the control.

Shame to mess up the 2nd team on my debut for it but at least gave Nathan a good reason to be aggressive... Will just have to smash Leg1 for the 3rd team at the JK.

Saturday Mar 18, 2017 #

12 PM

Running - Road 16:03 [2] 3.65 km (4:24 / km) +11m 4:20 / km
shoes: VJ Irock2

Orienteering race 1:13:48 [4] 12.16 km (6:04 / km) +405m 5:12 / km
25c slept:7.5 weight:73.4kg shoes: VJ Irock2

BUCS Individual, 20th (+14:30).

Fairly clean navigationally - a 1.5-2min overshoot on 9, 30s overshoot on 10 and a few circle wobbles about OK for me, although 9 was very frustrating. A bad RC to 7 also cost me a minute.

However legs just weren't quite with it today for the top 15 (top 10 push target) I was after. This was shown by tardy splits on more runnable legs, and that despite catching Rich Barrett 2mins shortly after 2, it took until 6-7 for me to drop him. Moving OK on the moor - it took a circle mistake for Matt to get ahead - and it was fun driving the train and, whilst strong there wasn't much terrain nouse and tiredness hit as we re-entered the forest.

Still, about time I got in the top 20. I'm pretty sure my best BUCS result previously was 25thish in 2009 (i.e. after 1 year of orienteering.)

Running - Trail 42:02 [1] 6.16 km (6:49 / km) +125m 6:11 / km
shoes: VJ Irock2

Control collecting. Walked up the last hill.

Friday Mar 17, 2017 #

8 AM

Running - Road 28:34 intensity: (3:49 @1) + (18:00 @2) + (3:42 @3) + (1:22 @4) + (1:41 @5) 5.7 km (5:01 / km) +94m 4:38 / km
ahr:138 max:181 slept:8.5 weight:73.5kg shoes: NB 450v3 BRIGHTBLUE

I feel the need.

the need...

...to navigate cleanly and sensibly without taking undue risks.

#fun

Thursday Mar 16, 2017 #

7 AM

Running - Road 1:03:05 [2] 12.02 km (5:15 / km) +235m 4:47 / km
slept:8.25 weight:73.6kg shoes: NB 450v3 BRIGHTBLUE

Making the most of the sun trundling up and around Graves. Trying my best to focus on my form on the uphills.

Got to the door before realising my him was in my room, but couldn't face the 2 floor height gain to retrieve it.

Wednesday Mar 15, 2017 #

3 PM

Running - Trail hills 1:55:18 intensity: (5:29 @1) + (47:02 @2) + (8:46 @3) + (54:01 @4) 21.47 km (5:22 / km) +930m 4:25 / km
ahr:149 max:170 slept:7.25 weight:73.4kg shoes: SLAB sense pro Kermit flippers

Lady bower and Win Hill with Dave and Steve.
16.5min tempo, 2min
3xWin with ease down recoveries.

Beautiful day to skive a couple of hours. Tempo was alright, stuck in on first half of climbs with Steve but as they kicked up he eased away a bit. Definitely noticed my form slipping a bit here - bum out, weight going down through my belly not through my legs. Need to get activating my glutes and core better, especially when tired.

Dave skipping off majestically into the distance. On the twitchill farm climb I noticed my cadence was about 75% of his. Need to work on my dancing feet!

Tuesday Mar 14, 2017 #

8 AM

Running - Road 32:18 intensity: (17:02 @1) + (14:22 @2) + (54 @3) 6.05 km (5:21 / km) +96m 4:57 / km
ahr:125 max:146 slept:8.5 shoes: NB 590v5 SpeedRide

6
6 PM

Running - Road 7:01 intensity: (5:17 @1) + (1:13 @2) + (31 @3) 1.55 km (4:32 / km)
ahr:120 max:130 shoes: NB 590v5 SpeedRide

Orienteering - Urban 47:16 intensity: (28 @1) + (2:22 @2) + (32:22 @3) + (12:04 @4) 9.9 km (4:47 / km) +85m 4:35 / km
ahr:152 max:164 shoes: NB 590v5 SpeedRide

Fartlekky around Tim's tour of Sheffield's bins, urine stench hotspots, weed spots and token canoe control.
Probably a few duff routes and got stuck in a car park once but not bad for the only urban orienteering outside of sprint you can get a free pass on (free pass because of the pub at the end)

1>4. Drugs mix effect lasted about 20 mins with no adrenaline

Running - Road 17:53 intensity: (8:36 @1) + (8:52 @2) + (25 @3) 3.49 km (5:07 / km) +33m 4:53 / km
ahr:124 max:143 shoes: NB 590v5 SpeedRide

Collected some controls in. This meant there was 1 seat in the upper room for food once I was back and as I'd had half a pint (courtesy of rashroutericky) on an empty stomach I may have come across as an elitist walker to some striders (paraphrasing: I poo-pooed the idea of a trail marathon as if I race specific distances I want them as fast as possible to get a time, as I already get my kicks on the proper fells.)

In my defence they were discussing someone crushing a 4h marathon.

I hate myself a bit now
C • yep 6

Monday Mar 13, 2017 #

8 AM

Running - Road 20:06 intensity: (6:37 @1) + (5:32 @2) + (5:37 @3) + (2:20 @4) 3.95 km (5:06 / km) +49m 4:48 / km
ahr:133 max:161 slept:7.5 weight:73.9kg shoes: NB 590v5 SpeedRide

6/7
5 PM

Running - Road 8:03 intensity: (43 @1) + (6:29 @2) + (51 @3) 1.48 km (5:26 / km) +40m 4:47 / km
ahr:128 max:138 shoes: NB 590v5 SpeedRide

Running - Road 32:27 intensity: (17:33 @1) + (13:54 @2) + (1:00 @3) 5.64 km (5:45 / km) +143m 5:07 / km
ahr:123 max:145 shoes: NB 590v5 SpeedRide

Walkley and Bole Hill with the WAG.
2

S&C 30:00 [1]
shoes: NB 590v5 SpeedRide

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