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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Urban

In the 7 days ending Sep 3:

activity # timemileskm+m
  Running7 3:53:51 27.28(8:34) 43.9(5:20) 787
  Urban Orienteering2 1:24:33 9.7(8:43) 15.62(5:25) 232
  Total7 5:18:24 36.98(8:37) 59.51(5:21) 1019

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Sunday Sep 3 #

11 AM

Running warm up/down (Warm Up) 8:51 intensity: (5:18 @1) + (3:08 @2) + (25 @3) 1.41 km (6:16 / km) +33m 5:37 / km
ahr:101 max:117 shoes: Wave Rider 19 Lime Green

Warm Up

Urban Orienteering race (Nightmare at the Cemetery) 49:09 intensity: (2:59 @1) + (3:05 @2) + (11:33 @3) + (31:22 @4) + (10 @5) 8.14 km (6:02 / km) +214m 5:20 / km
ahr:124 max:137 shoes: Wave Rider 19 Lime Green

Nightmare in the Cemetery........
It's worth reflecting, not only the bad, but the good as well. A run of two halves - 1st part Urban - excellent, 2nd part Park / Cemetery - APPALLING!
Start - 1 Fastest 1:02 - me 1:12 fair start, usually pretty slow off the mark although had tried to make a conscious effort this time to get a better start.
1 - 2 Fastest 0:45 - me 0:48 almost a little scrappy in the circle but got lucky, sometimes you do, and saw Andis at the control.
2 - 3 Fastest 4:31 - me 4:38 spotted the sneaky corner cut across 2 little open areas - mainly because I'd seem them while looking at the 2014 map / courses in the car on the way to the event...felt a little smug - well, that came back to bite me on the bum! Struggled to read the "in the circle" detail, but luckily you didn't need to if you ran "heads up".
3 - 4 Fastest 0:50 - me 0:57
4 - 5 Fastest 1:01 - me 1:08 A little hesitant, stopped to magnify / check the way through the tiny gap, didn't want to get trapped.
5 - 6 Fastest me 1:42 safe / easy option round the outside.
6 - 7 Fastest 1:54 - me 1:58 passage out of 6 then road run around the outside, no corner cutting.
7 - 8 Fastest me 1:26 read the detail well, executed the route well, map geeking in the week prior helped here.
8 -9 Fastest me 1:25 out onto the road then reading the detail into the control, plus 2 for map geeking.
9 - 10 Fastest 2:39 - me 2:42 just scrappy out of 9, attempted to cut the corner when there was no way through when initial plan was just to get out onto the road, other than that probably 50/50 L. or R. to the underpass.
10 - 11 Fastest me 2:33 as you had to come back out of 10 W. due to the map correction decided W. / S. underpass better option then through edge of (in-bounds part of) Waitrose car park, map geek plus 3. Also pleased with how I read map into control.
11 - 12 Fastest 0:57 - me 0:58 a little scrappy out of 12, hadn't really planned it, got lucky....again! Sal C. just in front of me had an influence out of 11.
12 - 13 Fastest 1:10 - me 1:15 as long as you knew / checked the gaps fairly straight forward. Map geek plus 4.
13 - 14 Fastest 0:57 - me 1:02 ignored map geek and went longer out to the road. Shorter line straight but would have meant zig-zagging through 2 flats canopies.
14 - 15 Fastest me 0:23
Overall time here 24:07 - 4 seconds down on leader.......
Now for the APPALLING part :(
Into the cemetery......................
(15 - 16 no split - control box not working)
15 - 17 OH DEAR - Fastest 5:03 - me 7:05 actually, now I look at it I'm absolutely astonished that I "only" lost 2 minutes on this leg...this is what happened, and shows the importance of maintaining concentration THROUGHOUT the race.
Went high into the cemetery from 16 - maybe the lower route through the finish was better? Navigated the paths down to my final L. turn towards the (VERY, VERY EASY) control (wouldn't have needed to do this if I'd gone in past the finish!), but missed it. Having run down to the loos earlier I just switched off completely and assumed that I knew where I was going. When I didn't hit the (VERY, VERY EASY) control I panicked and went into full blown headless chicken mode, a total meltdown. Not sure what to suggest to myself at this point, other than, don't make the mistake in the first place!
Eventually, don't ask me how, I relocated, after what seemed like an eternity!
Actually it wasn't - it was 2 minutes - but then the follow on effect took it's toll for the remaining part of the course, all in and around the cemetery. You can't keep saying "I'm not a Sprinter" or "I'm not good in Park type terrain" this section of the course was definitely more (Park) Sprint than pure Urban, you have to take responsibility and SORT IT OUT!
17 - 18 Fastest 2:58 - me 3:16 happy with route SW along canal then S. and ESE along road, but... went in too early - amazed I "only" lost 0:18 should have / could have been worse! :( and this was a sign of things to come - like I said - I just fell apart after the mistake into 17.
18 - 19 Fastest 3:36 - me 4:31 fell into the trap of thinking the control was inside the park - D'oh! The S. (uncrossable) wall just didn't register with me (obvious now!). Again, surprised "only" 0:55 lost, but those losses are adding up now :( Best Route - Amanda got it, NE around outside of Park past 20 (in the Park), NW to small passage leading to control. DESCRIPTIONS and ATTENTION TO MAP DETAIL - especially (in this case) IN THE CIRCLE.
19 - 20 Fastest 1:01 - me 1:06 bit lucky at control (again) as someone exiting so leading me in - terrain a bit scrappy there to say the least!
20 - 21 Fastest 1:20 - me 1:36 just stopped reading any kind of detail and wasted time just outside the circle getting drawn S. by another control - just NOT reading the detail with enough care and attention.
21 - 22 Fastest 1:20 - me 1:21 just an uphill slog.
22 - 23 Fastest 1:04 - me 2:04 "BINGO" got unlucky - no-one to guide me in, even so, although terrain very scrappy in the circle again, just ran and hoped, a little concentration on the detail would have lead me straight into the control.....maybe!
23 - 24 Fastest 1:35 - me 1:58 23 seconds - maybe RC. scrappy, scrappy route, both in planning and execution - chose R. / NE. when maybe better L. / NW. out through the main gate.
24 - 25 Fastest 1:21 - me 1:25 being careful now (a little late for that), again "heads up" helped but control seemed to come too soon and wrong side of feature - but it had the right code!
25 - 26 Fastest 0:21 - me 0:23 look up (pays off) - there it is!
26 - F Fastest 0:12 - me 0:15 hadn't quite given up the ghost.....ha ha...cemetery..ghost ;) but certainly didn't "eye-balls out" into the finish!
So - the scores on the doors....
Unforgivable / Un-Excusable Losses
17 - 2:02
18 - 0:18
19 - 0:55
21 - 0:16
23 - 1:00
24 - 0:23
Total - 4:54 and a potential victory................maybe! ;)

Running (Warm Down) 14:47 intensity: (54 @1) + (7:44 @2) + (5:57 @3) + (12 @4) 2.56 km (5:46 / km) +60m 5:10 / km
ahr:112 max:126 shoes: Wave Rider 19 Lime Green

Warm Down - attempting to purge the soul by re-running the cemetery legs....it didn't work!
Back to Basics and Back to Urban Orienteering :)

Saturday Sep 2 #

9 AM

Running (Trail) 32:02 intensity: (8:30 @1) + (15:14 @2) + (8:18 @3) 5.46 km (5:52 / km) +129m 5:15 / km
ahr:109 max:114 shoes: Mizuno Wave Ascend 5

Little Wold......early!

Friday Sep 1 #

2 PM

Running (Trail) 32:03 intensity: (13:21 @2) + (18:42 @3) 6.01 km (5:20 / km) +153m 4:44 / km
ahr:112 max:128 shoes: Wave Ascend 8 Purple - 1

Beverley Clump

Thursday Aug 31 #

1 PM

Running long (Road) 58:01 intensity: (2:51 @2) + (55:10 @3) 12.0 km (4:50 / km) +60m 4:43 / km
ahr:115 max:119 shoes: Wave Ultima 8 Black/Green

Elloughton Road Loop - Clockwise, Keeping Left

Wednesday Aug 30 #

1 PM

Running (Trail) 32:05 intensity: (10:00 @2) + (19:05 @3) + (3:00 @4) 6.02 km (5:20 / km) +150m 4:45 / km
ahr:123 shoes: Wave Ascend 8 Purple - 2

HR Data is well off a.t.m. not sure what's going on!
Little Wold 1+1/2 Loops - started at a reasonable pace and just kept going....almost (almost) semi-tempo pace :)
Guess that's the beauty of not being tied into a regimented training plan, you can just "go with the flow" when the feeling takes you :)

Tuesday Aug 29 #

2 PM

Running 37:52 intensity: (19:00 @2) + (18:52 @3) 7.14 km (5:18 / km) +200m 4:39 / km
ahr:125 max:125 shoes: Wave Ascend 8 Purple - 3

Old Railway End - fair pace given load over last few days - about time for an easy one, me thinks!

Monday Aug 28 #

11 AM

Running warm up/down (Warm Up) 10:18 intensity: (43 @1) + (5:24 @2) + (4:11 @3) 1.86 km (5:33 / km) +1m 5:32 / km
ahr:122 max:122 shoes: Wave Rider 18 Neon Green

Warm Up

Urban Orienteering 35:24 intensity: (26 @1) + (15 @2) + (3:02 @3) + (31:41 @4) 7.47 km (4:44 / km) +18m 4:41 / km
ahr:127 max:134 shoes: Wave Rider 18 Neon Green

Birchwood and Doddington - Lincoln
Pure housing estate.
Got a bit tired in parts - around half way then last 1/3 of "race". Struggled a bit in the (quite strong actually) W. wind too.
Nice to know however, that had I not done a long and hilly run yesterday I'd probably have been a lot fresher....however - lost 33 seconds (see warm down) by miss-reading a gate to be locked when it wasn't actually even on my intended route!
Don't know if I'm getting a bit of Sprint Snobbery too, as I actually started to get a little bored towards the end - that's Charl's fault! ;) ....maybe because I was tired? - but it was a bit - long road run now to the easy control, get to control, turn around, long road run now to another easy control, etc...
Still, rather do a run like this than just a plain old, no map, training run :)

Running (Warm Down) 7:52 intensity: (10 @1) + (2:03 @2) + (5:39 @3) 1.43 km (5:30 / km) +2m 5:28 / km
ahr:116 max:121 shoes: Wave Rider 18 Neon Green

Warm Down inc. Re-Run of leg 9-10 where mistakenly thought there was a locked gate - quicker by 33 seconds on route I'd intended to take but didn't.

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