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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mark Two

In the 7 days ending Jan 20:

activity # timemileskm+m
  Orienteering3 3:24:33 12.68(16:08) 20.4(10:02) 674
  Run1 1:10:34 6.65(10:37) 10.7(6:36) 224
  Urban Orienteering1 1:01:13 6.4(9:34) 10.3(5:57) 223
  Hill/Terrain reps1 51:05 5.78(8:50) 9.3(5:30) 80
  Total6 6:27:25 31.5(12:18) 50.7(7:38) 1201

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Saturday Jan 20 #

1 PM

Orienteering 30:00 [3] 3.0 km (10:00 / km) +50m 9:14 / km

Shadowed Tom around the Orange, after he had had problems making a massive 180 error on no 2 and returned to the finish.

Event seemed to go OK. Reasonable no of customers, given cold and wet - perhaps above typical SWOC saturday morning attendance average - so enough to make it worth putting on. Included some newbies, so also worth setting up the simple training exercises. Most dissapointing bit was how few WJS juniors we had. But at least all the exercises were used.
6 PM


Stayed in new venue for us - the Scouts "Beaver lodge" in Parkend. Comfortable enough, not as big as Soudley Village hall but a bit more space than I had expected.

Used some of FCCO exercises that Matt Pickering had alerted me to, worked well for both the youngsters and the adults.

Friday Jan 19 #

(rest day)

Putting out controls for event and tapes for training at Draethen. Broke into a jog at some points , but probably not worthy of logging as traiing.

Also added some black and yellow tape to some of the old mine shafts - former Roman Lead mining apparently.

Thursday Jan 18 #

6 PM

Hill/Terrain reps intervals 51:05 [4] 9.3 km (5:30 / km) +80m 5:16 / km

Swansea Intervals at Blackpill. felt like I was working hard tonight.

Wednesday Jan 17 #

7 PM

Urban Orienteering race 1:01:13 [4] 10.3 km (5:57 / km) +223m 5:22 / km

SWOC street event from Pye Corner.. Well planned by Rcro with lots of different options and it was never going to be possible to do them all but Alice and I still managed to decide on something similar - round Bassaleg first. lots of places we haven't been to before. then I did a loop towards Rogerstone whilst Alice went up towards High cross.

Pretty wet and cold. Very few out. Attendance at these is always minmal unless held in Cardiff.

Tuesday Jan 16 #

12 PM

Orienteering 1:33:55 [2] 10.1 km (9:18 / km) +134m 8:43 / km

Final bit of control site visting / map checking for Triple Gloster middle race at Mallards Pike.

I think people will enjoy Richard's courses, he drew the short straw with the bit of forest he got compared to the classic the next day and the parking location, but has made a good job of it IMHO.

Monday Jan 15 #

7 PM

Run 1:10:34 [3] 10.7 km (6:36 / km) +224m 5:58 / km

Very gentle Monday night run with Keith and Ben. Ben being very patient with us. Tammy has obviously been feeding Keith too well. Good to catch up on the gossip with him. Not a single expletive. How times have changed......

Sunday Jan 14 #

12 PM

Orienteering race 1:20:38 [4] 7.3 km (11:03 / km) +490m 8:16 / km

BOK Regional Event at Headless hill.

Winsplits reckons blobless, but I know better....

No 2 pretty poor, just blundered in, no proper attack point, didn't work out the veg changes or the ditches. fortunately worked out the stream and reentrants beyond the control - after I had crossed them - so loss was perhaps 50s or so.

Too high going into 5, which surprised me at the time - thought I was seeing the platform to the right and above me - and trying to judge my position on the slope from that, and "ignore all those idiots below, obviously going too low or on a different control" .....woops - it must have been something else. 30 s

6 not disciplined enough on / believing enough in my bearing going up the slope. lost confidence as I was about to come into the cirlcle and checked out an earth feature to my right - platform - 20 s

9 pushed a lot left by all the rubbish on the ground leaving 8. Misidentified the yellow area, and obviously didn't check my compass at all. Surprised when I got to the track on the top, how long it took me to get to the end of the fields. GPS shows I had actually run off the map ! Perhaps another minute lost.

After that I think I orienteered quite well, disciplined, good APs etc

Interesting that none of this shows on my splits browser line - which is one of the straightest I have had. I guess in the scheme of things my mistakes just weren't that huge.

Fairly pleased with how I was runnning - didn't feel especially tired at the end. My slowness was mainly due to caution on the steep slopes.

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