Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cruachan

In the 7 days ending Apr 19, 2010:

activity

time

miles

Orienteering

4:25:05

18.54

(14:18)

29.84

(8:53)

805

64 /

81c

79%

Off-road running

1:39:47

11.86

(8:25)

19.09

(5:14)

Running

1:24:30

10.5

(8:03)

16.9

(5:00)

Total

7:29:22

40.91

(10:59)

65.83

(6:50)

805

64 /

81c

79%

averages - sleep:6.7

1:43

0:00

» now

Monday Apr 19, 2010 #

5 AM

Running 44:30 [3] 6.0 mi (7:25 / mi)
slept:6.5 shoes: Asics Kayano

In spite of late return last night, managed to get up at 5 and out for a decent easy/steady run around town, knowing I had Governors in the afternoon/early evening.... And just as well as it turned into a 3 hour monster meeting!

9 PM

Note

Interesting weekend... some good points (some legs in the Middle) but more bad - performance in the Middle overall and speed and occasional errors in the Sprint. I guess I have to accept that age is creeping up on me (Grrrr!) and that I cannot expect to race at that pace without the necessary speed training. I havent done any Sprint-race training, so what should I expect? Am concerned by the 2 big errors in the Middle - both of which took place on 'easier' legs when I was running too fast and acting too smug? Lessons to learn:

* need to train more (physically) and more intensely
* need to use more competitions to prepare for big races and be able to switch off in them to focus on key skills (attack points!)
* need to travel more to get into specific terrain - can this be done in/from the south? (there was only one other southerner in the M40 race and only 10 (mostly lowly placed) in the 21E race (excluded Craney from this given he's only lived there for a few months!)

Lots of food for thought and to digest...

Sunday Apr 18, 2010 #

Event: British Elite Sprint Champs

11 AM

Running warm up/down 40:00 [2] 4.5 mi (8:53 / mi)

Various runs - warm ups/downs around park and to/from car park.

Orienteering race 15:00 [5] **** 2.8 km (5:21 / km) +30m 5:05 / km
spiked:18/22c

Heat 4 - thought i had run faster in spite of fall and drenching in Lancashire's finest black mud, but was disappointed with 17th in the heat. Started fast n felt strong (4th after 2 controls!) but a combination of being too steady n lacking speed-endurance paid as the race progressed. The fall in the cesspit on the way to 18 and then having to wash my map on the way to 19 cost me valuable time - and then money as I had to buy kit for the final!

3 PM

Orienteering race 18:19 [5] *** 2.9 km (6:19 / km) +70m 5:38 / km
spiked:19/23c

After the disappointment of the Heat, managed to pick myself up for the Final. Started well again and was 15th after 8, but then picked the tricker route to 9 and got caught up in steps that didnt make sense and couldnt find the canopy route - went under and over things I probably shouldnt have - but it cost me 45 seconds. I picked after and managed some more positive splits, lost more time at 16 (ran past the crossing!) and then died a horrible death in last 2 controls - sick of that fucking black muck! Finished 25th. Crappola....

Saturday Apr 17, 2010 #

Event: British Elite & Age Class Middle Distance Championships

12 PM

Off-road running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
shoes: Intergrator 2

Before and after the Middle...

Orienteering 8:00 [3] **** 0.6 km (13:20 / km)
shoes: Intergrator 2

On the warm-up map to get in the zone and it kinda helped...

Orienteering race 42:25 [4] ***** 3.9 km (10:53 / km) +260m 8:09 / km
spiked:19/26c shoes: Intergrator 2

Given the complexity of the terrain and my lack of 'Northern' running, I started reasonably well enough and was still in touch up to 6 when I made the huge error of losing touch with all sense, reason and location on the way to 7, got within 50 metres and decided it was a control half-way back up the hill I'd just descended... it wasnt. Lost 3 mins. Picked up and even got the fastest split to 10, lost a few seconds each on 11, 12 and 13. Wandered off bearing to 19, ran well to 20 and then did a '7' at 23 where I drifted left and then couldnt make any sense of location - lost another 2 minutes. Pleased with some of it, gutted with the big time losses as it cost me well over 5 minutes. Would have been really pleased with 36/37 mins - in the end 8th in 42.25 was not pleasing.

Friday Apr 16, 2010 #

12 PM

Orienteering 1:10:00 [2] ***** 5.0 km (14:00 / km) +300m 10:46 / km
shoes: Intergrator 2

Some hasty training on Bigland West with Alice; contour details, routes, bearings in rough, hilly terrain.... got lost loads and very frsutrated. Map got chucked a couple of time and the air turned blue. Need to get in this stuff more often!

Orienteering 24:20 [2] *** 3.0 km (8:07 / km) +100m 6:57 / km
shoes: Intergrator 2

Took the model race nice n steady (unlike some people!)... enjoyed the terrain after Bigland!

2 PM

Off-road running warm up/down 8:00 [2] 1.0 mi (8:00 / mi)
shoes: Intergrator 2

Before and after the Model event.

Thursday Apr 15, 2010 #

4 PM

Off-road running 55:47 [2] 7.0 mi (7:58 / mi)
slept:6.7 shoes: Adidas Swoops

Nice n easy run around the LT loop with Dylan. Relaxed and enjoyed the pace - decided to do nothing silly ahead of the weekend.

Tuesday Apr 13, 2010 #

2 PM

Off-road running warm up/down 16:00 [2] 3.0 km (5:20 / km)
slept:7.0 shoes: Integrator

From High Beech before n after the O-ing... lovely afternoon - sunny n stuff.

Orienteering 23:01 [3] *** 3.64 km (6:19 / km) +45m 5:57 / km
spiked:8/10c shoes: Integrator

Ran an old Green course on Epping NW (1:10K scale)... took it nice n steady n very much enjoyed the terrain - Epping at its loveliest. Pretty clean, though was off on a couple of bearings.

3 PM

Orienteering 1:04:00 [3] *** 8.0 km (8:00 / km)
shoes: Integrator

After the Green course, went around focusing on compass bearing work and reading contour details/finding specific features... Also used the afternoon to plan some sites and legs for the club champs in June. Followed the session with a visit to the physio.

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