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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 9 days ending Aug 6, 2017:

activity # timemileskm+m
  Orienteering6 6:08:57 33.96(10:52) 54.65(6:45) 199694 /116c81%
  Running10 2:59:47 17.06(10:32) 27.45(6:33) 670
  Total12 9:08:44 51.01(10:45) 82.1(6:41) 266694 /116c81%
  [1-5]12 9:02:51

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Sunday Aug 6, 2017 #

6 PM

Running 25:03 intensity: (52 @0) + (22:14 @1) + (1:57 @2) 4.53 km (5:32 / km) +19m 5:25 / km
ahr:119 max:130 shoes: NB Fresh Foam Zante V2

Jog and stretch. Head cold started last nigh on the way home which is also contributing to general feeling tired.

Saturday Aug 5, 2017 #

10 AM

Running warm up/down 9:48 intensity: (11 @0) + (27 @1) + (1:50 @2) + (7:20 @3) 1.62 km (6:03 / km) +72m 4:57 / km
ahr:140 max:154 shoes: VJ Bold

Orienteering race 1:22:45 intensity: (12 @0) + (8 @1) + (8 @2) + (5:10 @3) + (1:14:39 @4) + (2:28 @5) 12.26 km (6:45 / km) +463m 5:41 / km
ahr:163 max:172 spiked:23/28c shoes: VJ Bold

S6D Day 6 - Glen Feardar West

Ran 21E today and enjoyed the course despite physical tiredness and not always being on it technically; also MP'ed at #2.

Completely spannered up #1 climbing too high too early after mixing up hills - just careless. Lost ~30s on #9 stopping and searching a spur too early. Small time losses of ~20-30s on #14 and #15. But the biggest came on #20; looked and easy control just up from the large crag but I completely lost focus and before I knew it the fence and open where close. ~1:45 lost. Was a bit of a slog after the spectator in some tough heather and very tired legs.

http://www.scottish6days.routegadget.co.uk/rg2/#48...

Running warm up/down 14:40 intensity: (7 @0) + (7:46 @1) + (6:47 @2) 2.46 km (5:58 / km) +5m 5:54 / km
ahr:124 max:139 shoes: VJ Bold

Friday Aug 4, 2017 #

12 PM

Running warm up/down 10:24 intensity: (1:36 @0) + (4:04 @1) + (3:37 @2) + (1:07 @3) 1.32 km (7:53 / km) +30m 7:05 / km
ahr:120 max:153 shoes: VJ Bold

Orienteering race 54:03 intensity: (19 @2) + (3:00 @3) + (44:51 @4) + (5:53 @5) 8.79 km (6:09 / km) +341m 5:09 / km
ahr:149 max:173 spiked:13/16c shoes: VJ Bold

S6D Day 5 - Glen Feardar East

Fairly simple course but still managed to lose ~30s on #2 with poor direction out of #1 and then ~45s on 7 again with poor direction and not careful enough where I crossed the wall. Also lost ~30s on #14 by mixing up bits of open. Otherwise very sluggish and tired today. Still enough to take the win on M35L though well down on the 20s.

http://www.scottish6days.routegadget.co.uk/rg2/#45...

Running warm up/down 7:26 intensity: (14 @0) + (4:25 @1) + (2:47 @2) 1.18 km (6:18 / km) +5m 6:10 / km
ahr:121 max:134 shoes: VJ Bold

Thursday Aug 3, 2017 #

11 AM

Running 22:23 intensity: (27 @0) + (1:29 @1) + (9:09 @2) + (11:09 @3) + (9 @4) 2.73 km (8:11 / km) +184m 6:08 / km
ahr:138 max:155 shoes: VJ Bold

WU

Orienteering race 52:59 intensity: (8 @1) + (17 @2) + (1:38 @3) + (26:53 @4) + (24:03 @5) *** 6.86 km (7:44 / km) +369m 6:05 / km
ahr:168 max:177 spiked:12/15c shoes: VJ Bold

S6D Day 4 - Ben Croillich

Missed ~45s on #1 which was a pretty simple control but my bearing was not accurate enough. #2 was fine but #3 in my book was a bingo control hidden on the lower side of a boulder that wasn't visible from the direction of attack. It was a steep downhill leg from #2 and I was careful to tick off the open and then the first clearing but then things didn't quite match up despite being careful on my bearing. Seems the clearing I went through wasn't mapped and so I was off line. Ended up relocating on another lower boulder and having ~25m of climb back up the hill.

Also lost ~1:45 at #4, just looked the wrong side of the hill initially and then went off to relocate twice before spotting the control tucked in. It was fine after that but had already lost ~5mins.

http://www.scottish6days.routegadget.co.uk/rg2/#44...
1 PM

Running warm up/down 8:11 intensity: (41 @0) + (4:35 @1) + (2:55 @2) 1.18 km (6:57 / km) +32m 6:07 / km
ahr:119 max:137 shoes: VJ Bold

Tuesday Aug 1, 2017 #

12 PM

Running 20:08 [3] 3.38 km (5:58 / km) +114m 5:06 / km
ahr:135 max:164 shoes: VJ Bold

WU to start.

Orienteering race 58:05 intensity: (2 @0) + (9 @1) + (7 @2) + (37 @3) + (31:28 @4) + (25:42 @5) *** 8.96 km (6:29 / km) +208m 5:49 / km
ahr:168 max:176 spiked:20/24c shoes: VJ Bold

S6D Day 3 - Birsemore Hill

Another pleasant area but a bit tougher than yesterday. Solid start but made sizable errors on #4 (~1min) and #5 (~2min). #4 was complacency getting to the fence crossing and then overshooting. #5 I got into the wrong re-entrant climbing; I was physically struggling here which I think was a large reason for the error. Some time loss on #14 where I climbed too much after off line out of #13; probably 20-30s.

Dropped to the path on #19. I expect straight was a little faster but knew mentally I was flagging and the easier nav was required. Simplified well to 20 but made a hash of the route to #21 and mistook a line of rocky ground for a veg boundary and dropped too low (~1min here). Definitely slowed as the course went on and didn't have the power of yesterday.

Felt tired but I think this is mainly down to lack of training in recent weeks with not discernible CFS evident, which is positive.

http://www.scottish6days.routegadget.co.uk/rg2/#42...
2 PM

Running 13:33 intensity: (8:25 @1) + (5:01 @2) + (7 @3) 2.13 km (6:22 / km) +14m 6:09 / km
ahr:123 max:140 shoes: VJ Bold

WD

Monday Jul 31, 2017 #

12 PM

Running 16:47 intensity: (1:15 @0) + (10:57 @1) + (4:35 @2) 1.83 km (9:10 / km) +158m 6:24 / km
ahr:118 max:136 shoes: VJ Bold

WU to start. Not feeling great (CF) and had to walk a fair distance.
1 PM

Orienteering 52:58 intensity: (11 @0) + (10 @1) + (10 @2) + (1:19 @3) + (30:53 @4) + (20:15 @5) *** 9.03 km (5:52 / km) +267m 5:07 / km
ahr:167 max:180 spiked:16/20c shoes: VJ Bold

Easy out the start but closing in on #1 I saw my 1 min man and the competitive side of me seemed to take over. Not feeling 100% but compared to yesterday I felt much better and was able to push the pace along. Really enjoyed the area and course and felt in control for the most part which makes the 2+min mistake on 10 all the more annoying. Made a parallel error running down the wrong re-entrant and then taking to work out why I wasn't seeing a ditch with a control in it.

Other small mistakes were ~20s on #5 (not climbing out of control initially), ~20s on #6 cutting into the green too early, ~30 at #14 contouring too low in a fairly featureless bit of forest and having to climb at the end, and ~20s on #15 where the hill which was my AP was not as obvious as expected and so was too high on my bearing. Comfortable win but so pleased to have been running relatively freely again. The big win and how I feel kind of makes me feel I should be on M21E; but then an extra 3.3 km yesterday would have been very grim.

http://www.scottish6days.routegadget.co.uk/rg2/#41...
2 PM

Running 12:59 intensity: (4 @0) + (2:17 @1) + (10:18 @2) + (20 @3) 1.94 km (6:42 / km) +2m 6:40 / km
ahr:129 max:142 shoes: VJ Bold

WD with Nick.

Sunday Jul 30, 2017 #

Event: 2017 Scottish 6 Days, Royal Deeside
 
9 AM

Running 18:25 intensity: (1 @0) + (1:16 @1) + (1:44 @2) + (13:32 @3) + (1:52 @4) 3.16 km (5:50 / km) +35m 5:32 / km
ahr:145 max:167 shoes: VJ Bold

WU to start, feeling OKish.
10 AM

Orienteering race 1:08:07 intensity: (10 @1) + (8 @2) + (8 @3) + (21:31 @4) + (46:10 @5) *** 8.76 km (7:46 / km) +348m 6:29 / km
ahr:171 max:179 spiked:10/13c shoes: VJ Bold

S6D Day 1 - Glen Tanar

Decided on M35L in the end and an early start on Day 1. Didn't like the start set up as it was a big advantage to not bother going to the start flag and cut straight to the track. I went to the flag anyway. Hard work from the start and my chest felt tight, Chronic fatigue was very evident and small errors at both 1 and 2 (perhaps 20s at each). Despite feeling like I was taking it steady my HR was high 170s. And had to ease back further on the way to 4. This meant walking the hills, and was struggling with the more physical terrain 4 to 7. Also lost a couple of mins on 4, the re-entrant wasn't as obvious as expected and the kite was tucked away somewhat.

RC on the long leg to 8 was easy as I looked to avoid climb where possible. Into a and out of 8 was also physically a struggle but other than this section I enjoyed the steady pace in pleasant terrain, particularly the last few controls.

http://www.scottish6days.routegadget.co.uk/rg2/#40...
3rd, a couple mins down which also things considered, was not too bad.

Note

Didn't WD as I felt pretty awful afterwards and it was very much a cruise in.

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