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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PaulT

In the 30 days ending Nov 30, 2008:

activity # timemileskm+m
  Run21 16:01:30
  Orienteering8 8:04:06 6.71 10.8 50092 /105c87%
  S & C9 2:20:00
  Ride US1 1:00:00
  Total27 27:25:36 6.71 10.8 50092 /105c87%

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Sunday Nov 30, 2008 #

Orienteering 1:30:00 [3]
shoes: Blacks

Holme Fell - shadowing, watching, briefing but managed to get round all 3 exercises and some legs backwards. Just wondeful area and wonderful bit of mapping, though I struggled to understand two areas of open fell. Must return.

Saturday Nov 29, 2008 #

Orienteering 1:30:00 [3]
shoes: Blacks

Tarn Hows - variously briefing,debriefing, shadowing, NEJS and running a few legs full speed wher possible. Wonderful clear conditions at minus 2, great terrain and map. The Biz.

S & C 5:00 [3]

Must record my glorious 4th place in Becky's impromptu plank off with a room full of juniors and coaches, ahead of QH. Even more plaudits to the runaway winner - Mr Bill Stevenson.

Orienteering race 20:00 [3]
shoes: Blue Swoops 1

Hawkhead YHA night ultrasprint - manic fun masterminded by Iain Embrey. 3 legs, each 1.5 km, each 34 (yes, really) controls, 1:1500 map, about 30 teams. Rather manic and physical near the start, made several huge 25 metre errors, but arrived back close to the leaders.
BUT my EMIT card gave up completely and time was not recorded. Here's hoping EMITUK do the decent thing. (EDIT: they did - it will be replaced...)

Friday Nov 28, 2008 #

Run 25:00 [3]
shoes: Pegasus Yellow

Thursday Nov 27, 2008 #

Run 43:00 [3]
ahr:141 max:164 shoes: Pegasus Yellow

Guis Roads in the dark. 2mins hard, 1min easy, then discovered a new short hill loop just outside the front door. Bouncy.
Full set of stretches at the end made me realise(again) why they are needed.

S & C 15:00 [3]

Wednesday Nov 26, 2008 #

Run 1:05:00 [3]
ahr:139 max:154 shoes: Blue Swoops 1

Hutton, Bousdale extension

Tuesday Nov 25, 2008 #

Run 33:00 [3]
shoes: Blue Swoops 1

Hills, Silverton
Good: within 10m of running out of hill on first rep - that should be an ambition.
Bad: goosed for the rest; eating seems to have been an optional extra today and had no energy.

S & C 30:00 [3]

Sunday Nov 23, 2008 #

Run 35:30 [3]
ahr:134 max:153 shoes: Pegasus Yellow

B-le-S home to OK after hospital visiting. Had intended this to be 55 mins but childhood memories of the distance had it alot longer. 3*3 min harder efforts.
Anyway, easy weeks are suppsoed to be easy aren't they?

Saturday Nov 22, 2008 #

Run 45:00 [3]
ahr:131 max:139 shoes: Blue Swoops 1

Warm up/down from Pinchinthorpe, plus some time finishing the Bousdale map. Interesting how quickly the vegetation changes in the past 3 weeks.

Orienteering 12:15 [3] ****
ahr:145 max:155 shoes: Blue Swoops 1

Test run on another bousdale sprint course. HIgh start worked well.

Friday Nov 21, 2008 #

Run 51:00 [3]
ahr:155 max:164 shoes: Pegasus Yellow

Track - Karen's Tuesday session, 1200, 2*800, 3*400, 2*200; all with 30 sec gaps. Began too fast on most of them, but tough session anyway.. Lower back ache, probably from too much painting - must stop that.

Thursday Nov 20, 2008 #

Run 31:00 [3]
ahr:149 max:160 shoes: Blue Swoops 1

Roads Guisborough

Tuesday Nov 18, 2008 #

Run 28:00 [3]
shoes: Blue Swoops 1

Roads - Over Kellet

S & C 5:00 [3]

Sunday Nov 16, 2008 #

Orienteering race 1:43:00 [3] *** 8.9 km (11:34 / km) +400m 9:27 / km
ahr:140 max:155 spiked:21/21c shoes: Blue Swoops 1

Fylingdales Brown in 92:23, and minimal warm up and down A slog, but somehow enjoyed it. Very tough heather and after one direct route choice, ran around as much as possible (GPS=10.7km). Good pictures of circle, though easy orienteering.

S & C 15:00 [3]

Saturday Nov 15, 2008 #

Run 42:00 [3]
ahr:135 max:158 shoes: Blue Swoops 1

Hill reps - 5 * 2.5mins, min active recovery. Niggle on right quad.

Friday Nov 14, 2008 #

Run 1:07:00 [3]
ahr:141 max:158 shoes: Blue Swoops 1

HC, Moors, Gribdale, HS, by the light of mk1 LED. Mostly small trails and terrain

Thursday Nov 13, 2008 #

S & C 20:00 [3]

Huge amount of driving (Norwich is close to nowhere) but hotel room was good enough for some core exercises.

Wednesday Nov 12, 2008 #

Run 35:00 [3]
shoes: Blue Swoops 1

Easy run over to Pinchinthorpe

Orienteering 17:45 [3] ***
ahr:145 max:158 spiked:17/18c shoes: Blue Swoops 1

Another test course on Jenns Bousadale sprint map. Too steep for sprint without some really cunning planning and a high start.

Tuesday Nov 11, 2008 #

Run 45:00 [3]
shoes: Pegasus Yellow

Easy down to track and back, warm up and down, full set of drills etc

Run 22:00 [3]
ahr:129 max:166 shoes: Pegasus Yellow

Track with K and S. [600 + 66s recover + 200 + 20sec recover] times 5. Cold, wet, windy, but felt better for having done it

Monday Nov 10, 2008 #

Run 40:00 [3]
shoes: Pegasus Yellow

VEry easy down to LJS and back from Committee by long route.

Sunday Nov 9, 2008 #

Run race 1:53:00 [3]
ahr:157 max:168 shoes: Blue Swoops 1

Guis 3 tops - race time around 82:30. the rest was jogging to/from GRUFC Felt very flat, uphill was weak but gained time on the downs. HR mysteriously low. Fun in the gloop though.

Saturday Nov 8, 2008 #

S & C 15:00 [3]

Run 33:00 [3]
shoes: Blue Swoops 1

Up to HC, then DOWNHILL interval back. 7 efforts between 30 and 80 seconds as terrain allowed. Quads burning at the bottom, so MA.

Ride US 1:00:00 [3]
shoes: P7 with Road Tyres

East Route to Saltburn, then 45 mins surveying again. Nearly done the original scope for a sprint map

Friday Nov 7, 2008 #

Run 44:00 [3]
ahr:141 max:168 shoes: Blue Swoops 1

Terrain loops below Green Hil on The Track. Very slithery. 6 loops off 3:30. 2:26, 2:27, 2:30, 2:31, 2:29, 2:26. Slower ones were anticlockwise. Pleased with the times in the conditions (me and the gound).
Best Autumn colours I can remember in Guisborough Woods.

Thursday Nov 6, 2008 #

S & C 15:00 [3]

Wednesday Nov 5, 2008 #

Orienteering 55:00 [3] **** 1.9 km (28:57 / km) +100m 22:55 / km
ahr:145 max:157 spiked:17/19c shoes: Blue Swoops 1

To Bousdale, then short (2km) course on Jenn's update of map. Sprint style course but in the dark (mk1 LED light) on tough, steep, area - just managed 10mins/km. Couple of map corrections needed but nav solid apart from one compass moment. Steadier jog back home.

Tuesday Nov 4, 2008 #

S & C 20:00 [3]

Run 45:00 [3]
shoes: Pegasus Yellow

Town roads via deserted track. Kacky weather.

Monday Nov 3, 2008 #

Run 44:00 [3]
ahr:128 shoes: Pegasus Yellow

EAsy stretch on roads to Busby - felt much looser afterwards

Sunday Nov 2, 2008 #

Run 45:00 [3]
shoes: Blue Swoops 1

WArming up and down to and from remote start area

Orienteering race 59:30 [3] ***
ahr:157 max:168 spiked:14/18c shoes: Blue Swoops 1

Nov Classic - New Forest.

First time in the New Forest. Very pleasant English chocolateboxness, interesting habitats, autumn colours, mostly low bracken. The event followed a road-flooding deluge so ditches full and tracks sodden. In many respects, exactly like the Leeds event. Control sites were easy and the flags weren't hidden to 'make up for it', navigation was at most TD4, so it was all about route choice, execution and JFDI.,

Execution was OK. Couple of sloppy misses (#7,#9, #17) going into circle without a solid picture cost perhaps 70 seconds total. Also slowed up needlessly coming into circle when I was on line most times.

Macro route choice: had a couple of dawdles considering other options, before deciding to go straight anyway. Cut out to muddy rides twice and regretted it, detoured around muddy tracks twice and regretted it. . There has to be a bloody good reason not to go straight here, providing there is good enough attack point.

Micro route choice: pushed around by terrain too much. Some more strength needed.

JFDI: was steady for first four to get into the map and terrain, and until the TD4-ness was clear. Then heart rate would not come up properly and was always a few beats short of where it should be. Never had much sense of urgency & need to find that knack of pushing when no external pressure. Looks like I lost a minute on each long leg.
Despite all the travelling (which was actually very easy if not physically the best prep.), really enjoyed this weekend and survived without snottyness turning into anything worse

Saturday Nov 1, 2008 #

Run 30:00 [3]
shoes: Pegasus Yellow

Various assorted warming up, down

Orienteering race 18:30 [3] ****
ahr:158 max:165 spiked:14/18c shoes: Pegasus Yellow

Prologue: Was looking ahead pretty well and had a handful of top 3 splits. Still moving slowly, but still need the right balance between speed and absorbing uncrossable detail on the map.

#1 did not see blind alley, like many others ? 20s lost.

#7 ? three mistakes on one leg. Did not see uncrossable fence next to pavement on map. When saw it on the ground, thought (wrongly) that a gate was accessible. Saw that it wasn?t and then chose the loooong way around. Awful.70secs.

#12 ? connecting line obscured a valid crossing. Stopped to plan, then saw someone go through the gap and diverted. 20s.

Orienteering race 18:06 [3] ****
spiked:9/11c shoes: Pegasus Yellow

Chase
#1 did not get to grips with split levels and was caught by Peter H.

Not too confident back through multi level stuff, one right choice that should have been left, then got away by picking a smoother route on longer leg. Could not see anyone ahead so eased off the last few.

Thoughtful planning but perhaps could have had a couple of very short legs to prevent us planning ahead. Next time I'm in Leeds I'll walk through to try to understand the split level stuff. Great event though and manic chasing start.

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