Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mushy_pea

In the 7 days ending Nov 28, 2011:

activity

time

miles

Orienteering

4:05:07

20.32

(12:04)

32.7

(7:30)

180

Running

2:35:55

16.65

(9:22)

26.8

(5:49)

330

Total

6:41:02

36.97

(10:51)

59.5

(6:44)

510

averages - sleep:7.4

2:10

0:00

» now

Monday Nov 28, 2011 #

6 PM

Running (Grand Canal) 41:56 [2] 7.3 km (5:45 / km)
ahr:145 max:161 slept:10.0 shoes: Asics Gel Stratus 3

Went for a run with Kyle from home out along the canal. First evening I've decided he should probably not bother organising training for DUO. I'm sure he wishes I'd decided this weeks ago!

Sunday Nov 27, 2011 #

Event: Connacht Orienteering Championships 2011

11 AM

Running warm up/down 7:00 [3] 1.0 km (7:00 / km)
slept:9.0 shoes: VJ Bold

Feeling surprisingly good following a decent nights sleep. Roll on the Connaught Champs.

Orienteering race (Oranmore Range) 58:19 [5] 9.6 km (6:04 / km) +25m 6:00 / km
ahr:172 max:180 shoes: Inov8 RocLite315

Connaught Orienteering Champs - W21L - 1/6

A far cry from any other races I've done in Ireland of recent - this was flat, fast and...easy. I actually didn't realise how easy it was going to be and faffed about at the first 3 not realising it was take a bearing and run until you see flag or feature.
Realised this as I left three and saw my beacon of a control at #4. From then on it was straightforward and I was running at a pace I was happy enough with (until Kyle cruised past me...). Clean from then on, just a noticeable loss of pace when we hit the rougher ground on the final loop.

I was fastest round the course, which felt good. Now I just need to do that on technical terrain :)

Actual dist: 10.2 km
Results

Running warm up/down 14:00 [2] 2.0 km (7:00 / km)
ahr:126 max:153 shoes: Inov8 RocLite315

Started a cool down on my own (legs feeling tight after fast running) but was gradually joined by Olivia, Kyle and then Mirjam. There wasn't much of interest to discuss about routes as there wasn't any route choice.

Saturday Nov 26, 2011 #

6 AM

Note
slept:0.0

Landed in Dublin v early in the morning after failing to sleep on the plane.
Was picked up by Kyle and, after sorting a few things, we headed Wesht to go hiking before the Connaughts.

3 PM

Note
slept:2.0 (rest day)

I was fading fast so we realised hiking wasn't going to happen, and booked into the hostel where I napped for 2 hours (would have been longer, but Kyle somehow managed to wake me!).

Friday Nov 25, 2011 #

9 AM

Running warm up/down (Franklin Park) 3:00 [2] 0.7 km (4:17 / km)
slept:7.0 shoes: Inov8 RocLite315

Early morning training fitted in before I had to head for my flight. So Alex, Ed, Becky and I ran some courses from a CSU event.

Orienteering (Brown Course) 16:04 [4] 1.8 km (8:56 / km) +55m 7:45 / km
ahr:153 max:192 shoes: Inov8 RocLite315

Ran the Brown course first (equivalent of Green?). In the first section the features were pretty vague (vegetation boundaries and rock), I used the rocky ground to help the most. Was also probably too fearful of green areas and took some unnecessary longer routes around paths. Ed had pointed out the secret tunnel on route to #9 the evening before, which was helpful as I never would have spotted that. Generally clean except trying to figure out which tree #15 was on!

Actual dist: 2.3 km

Orienteering (Blue Course) 25:28 [4] 2.9 km (8:47 / km) +100m 7:29 / km
ahr:157 max:173 shoes: Inov8 RocLite315

Then ran the main course. Similar start to the previous so took more direct routes through the green forest this time and also a better route towards the tunnel going to #8. Got more interesting when I got further in the course to the area west of the map that I hadn't been on yet. Took controls clean, mainly using rock and paths. Didn't feel like a sprint - not that I ever feel sprinty in the forest!

Actual dist: 3.5 km

12 PM

Note

To Boston Logan and onward to home via Philadelphia.

Thursday Nov 24, 2011 #

9 AM

Running warm up/down (Nobscot) 3:00 [2] 0.36 km (8:20 / km)
slept:8.0 shoes: Inov8 RocLite315

Jogged to near #6 with our maps hidden, and then started the course from there.

Orienteering (Nobscot) 44:11 [3] 4.4 km (10:02 / km)
ahr:150 max:180 shoes: Inov8 RocLite315

Most runnable of the forests to date. Only slowing factor was all the standing water around the area. Technical little area. Starting from #6, I already had trouble to #7 when I took while to figure out I was actually standing on the ruined wall I was looking for before heading up the re-entrant to get the control feature. Following this it was straight-forward enough until I set off to #14 without settling on a plan of attack. I zig-zagged my way there, bouncing off ponds and paths. Bit silly really.
Opted for safer path routes for the final 2 controls and finish.

12 PM

Note

Headed to Alex and Ed's place to celebrate my first Thanksgiving in America. Day was filled with yummy food, banter, dangerous balancing challenges and candied bacon. Fun!

Wednesday Nov 23, 2011 #

10 AM

Running warm up/down (New Haven,CT) 13:06 [2] 2.4 km (5:27 / km)
ahr:145 max:154 slept:7.5 shoes: Saucony Fast Twitch 5

Becky had a map of a former Sprintervals session around Yale. So I jogged from her place to the starting point, and a bit extra as I waited for satellites to load

Orienteering intervals (Yale Campus) 46:05 [4] 7.0 km (6:35 / km)
ahr:156 max:174 shoes: Saucony Fast Twitch 5

6 intervals - ranging from 4 to 7 controls - short walk from each finish to next start. Used rests to fold my map but not plan ahead.

Tricky course, was often stopping to decide the best route. Had one bad mistake where I went to the wrong building, seemed fine until leaving and then it didn't match up - oops. Really fun though. Didn't feel like intervals at the end, was knackered.

0.85 km - 4c - 4.33 min/ 0.50 min
1.33 km - 5c - 7.02 min/ 1.20 min
0.81 km - 7c - 5.19 min/ 1.15 min
1.21km - 4c - 6.11 min/ 1.21 min
0.96 km - 4c - 6.07 min/ 2.39 min
1.41 km - 6c - 8.01 min/ 1.30 min

C • Turkey Day 3

Running warm up/down (New Haven, CT) 15:53 [3] 2.94 km (5:24 / km)
ahr:153 max:156 shoes: Saucony Fast Twitch 5

Jog back again via the Post Office - now that I've discovered it's secret whereabouts.

3 PM

Orienteering (Crandall's Park) 55:00 [3] 7.0 km (7:51 / km)
shoes: Inov8 RocLite315

On route to the Boston area we stopped off for some sprint orienteering training in Crandall's Park. I don't have exact data, but have guesstimated using Becky's.

First I ran a sprint course that went grand except for faffing about a bit to check I was definitely in the right place for #3 (twas v vague so checked myself of a path one direction and a ditch from another), and taking a poor route out through the green when leaving #6.

Next I ran a "Yellow" course, which is like our Orange course, apparently. This included the roughest leg of the day so far (between #3 and #4 was a line feature of the rockiest, large re-entrant on the map) and actually a real cross-country leg between #5 and #6. Must be v hardy juniors in the US! Took all the controls clean.

Again another runnable US forest. Bit long for a sprint, but enjoyable training.

Tuesday Nov 22, 2011 #

10 AM

Running (East Rock Park, CT) 58:00 [3] 10.1 km (5:45 / km) +330m 4:56 / km
ahr:148 max:165 slept:8.5 shoes: Saucony Fast Twitch 5

Recommended by Becky, I ran from her place in New Haven to East Rock Park. Was a bit messy initially as I wasn't sure where the trails started. Did a bit of cross-country which wasn't so nice (forest full of rubbish), then hit the path network and had fun choosing random routes and hitting the various peaks. Some great views up there.

Then back to check out what New Haven has to offer while Becky slaves away at work, mwah ha.

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