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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Urban

In the 7 days ending Feb 6:

activity # timemileskm+m
  Running7 4:28:18 32.73(8:12) 52.67(5:06) 689
  Urban Orienteering2 1:38:59 10.35(9:34) 16.65(5:57) 333
  Total7 6:07:17 43.08(8:32) 69.33(5:18) 1022

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Wednesday Feb 6 #

11 AM

Running long (Tempo) 53:22 intensity: (29 @1) + (5:42 @2) + (36:49 @3) + (10:22 @4) 11.96 km (4:28 / km) +67m 4:20 / km
ahr:120 max:129 shoes: Wave Ultima 4

Long Tempo - Elloughton Road Loop - clockwise
Great conditions for a good solid road workout!
5k 22:31 - getting most of the climb done early doors
10k 44:37 (22:06) - not bad :)

Tuesday Feb 5 #

10 AM

Running (Trail) 34:15 intensity: (5:32 @1) + (20:25 @2) + (8:18 @3) 6.08 km (5:38 / km) +137m 5:04 / km
ahr:108 max:122 shoes: Wave Kien 2 - pair B

Standard Monday - Little Wold 1+1/2 Loops.
Risked climb off Beverley Road - after hard overnight frost thought it might just survive the morning sun - just!
Different story on the way down - very, very cautious descent!

Monday Feb 4 #

6 PM

Running warm up/down (Warm Up) 10:48 intensity: (1:10 @1) + (9:38 @2) 2.15 km (5:01 / km)
ahr:105 max:112 shoes: Wave Rider 18 Neon Green

Warm Up

Urban Orienteering race (Fight The Night ) 43:32 intensity: (2:15 @1) + (4:36 @2) + (25:40 @3) + (11:01 @4) 7.81 km (5:34 / km) +98m 5:15 / km
ahr:119 max:134 shoes: Wave Rider 18 Neon Green

LOG Fight The Night - Lincoln South and City
Really well planned - difficult to pick out an optimum route.
Shame about 2 x miss placed controls :(
Didn't have my navigating head on at all.....truely awful at times!
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Initial mistake was pre-planning a loop after looking at the map beforehand (without the course on it!), then totally binning that and going off without any sort of race plan at all - should really have gone with pre-race plan!
Overshot stuff, hunted like a headless chicken in the circle, got stuck trying to cross through traffic, train barriers went down and had to use the footbridge.....just not my night! :(
Bit more analysis - still need to do QuickRoute to see the real time losses....
S - #40 contemplated going to #32 1st but didn't! Ran W. out of #40 looking at #37 but quickly noticed this wasn't a good plan!
#40 - #44 kite in wrong place! .... luckily it was fairly obvious it was missing from where it should have been....not always the case! [0:10]
#45 - #34 stopped short at road junction to SE of flag - well confused, just not keeping on top of the map :( [0:20]
#50 didn't interpret control description correctly, however, would have been clearer to state which paved area, of 2 adjoining, the flag was in. [0:35]
#50 - #38 crossed a major road junction only to realise that I shouldn't have then proceeded to faff in the open getting to the flag. [0:30]
#38 - #41 exited #38 SE down through the open when should have climbed the steps - just very poor map work :( should then have just carried on instead of doubling back and climbing the steps! [0:50]
#41 - #35 just lost my position on the map but got away with it as just running along the S. side of the Cathedral.
#47 - #42 faffed on route into rough open then couldn't find the flag - it was in the wrong place, but again fairly obvious it was wrong.
[0:30] Route Faff + [0:40] looking for flag!
#42 - #36 very confusing little area in the circle - might have been ok in daylight, but at night, very confusing. [0:25]
#36 - #31 got lucky, at last! Planned going to #39 but it was out on a limb. Caught Amanda R. and basically followed her under the road bridge to the flag - I did know we were going to #31 - just got lazy!
#46 - #48 got caught at the level crossing so had to haul ass up the steep steps, across the railway line and down the other side....bummer! [0:30]
Mistooks = 3:20 / Unlucky occurances(!) = 1:10 .... Tootal = 4:30 ....
could that have got me another control.... possibly.... we'll never know, but it was "fun" doing the analysis :)
will do a "didn't he do well" leg by leg anal. too - just to make me feel a little better.... s'later's....
well, better never than late....or something like that ;)
....the boy done good :) ....
S - #40 used the traffic island to the L. of small junction turn into flag
#44 - #45 negotiated several L. / R. / R. / L. turns successfully - I know, clutching at straws here... but it's all I've got :)
#31 - #46 successfully navigated across the canal using steps up onto the main road, and back down under again once across the canal to use the tunnel (road was o.o.b.) into the flag
#48 - #32 at last....at last....remebered that you are allowed to cross the canal and cross back again rather than using the longer route round which sticks to the roads :)
#32 - F nice navigation there through the trixy little residential area :)
....ahhh....feel better for that :)

Running warm up/down (Warm Down ) 10:36 intensity: (32 @1) + (9:54 @2) + (10 @3) 2.13 km (4:58 / km) +2m 4:57 / km
ahr:109 max:114 shoes: Wave Rider 18 Neon Green

Warm Down

Sunday Feb 3 #

11 AM

Running (Trail....mostly) 55:51 intensity: (3:26 @1) + (29:22 @2) + (16:22 @3) + (6:41 @4) 10.11 km (5:31 / km) +235m 4:57 / km
ahr:113 max:131 shoes: Wave Harrier 3 Black

Underfoot awful - both Road and Trail!
Opted for Little Wold, Comber (Death-trap) Dale, Diamond Cottage - over the top with more actual snow on the ground, which was nice, Drewton Manor and out to the main road turning L. (S) back into Market Place.
No way was I (or anyone else for that matter) traversing Comber Dale and had to run mid-way along the valley side, it really was bad there!
Otherwise a mixture of (mostly) frozen ground with a little compacted snow on top then re-frozen, really a running nightmare!
Carefully does it, and despite 3 or 4 very minor R. ankle turns, survived that intact!
Hope we get a proper thaw soon!

Saturday Feb 2 #

12 PM

Running warm up/down (Warm Up) 12:53 intensity: (5:57 @1) + (6:14 @2) + (42 @3) 2.26 km (5:42 / km) +45m 5:12 / km
ahr:101 max:115 shoes: Wave Mujin 3 GTX Green

Warm Up

Urban Orienteering 38:58 intensity: (20 @1) + (9:29 @2) + (19:50 @3) + (9:19 @4) 6.27 km (6:13 / km) +162m 5:30 / km
ahr:119 max:133 shoes: Wave Mujin 3 GTX Green

SYO event at the Botanical Gardens and Edge Campus.
Made a mess of #2 and a complete mess of #3 early on in the Botanical Gardens then again at "The Bear Pit" control - more info. to follow.
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Re-ran part 1 in the B.G. and the last part of the course in the B.G. as a warm down - splits comparison to follow.
Although only training due to being very careful because of the underfoot conditions, it will provide a valuable comparison / analysis. :) ....to follow. ...
....well, that was interesting!
Quite a few of warm down times were equal or very close to "race" times which shows how cautious I must have been running during the event.
The telling times are :-
#2 lost 30 seconds - very hesitant coming into the circle and failed to interpret the map properly being drawn to a neighbouring control on a similar feature.
#3 lost 1:30 - on the re-run realised that I miss-read the path going through the tunnel into the bear pit and turned 90 L. without realising it. When the map didn't fit - thinking I was in the circle, just couldn't reconcile the map to the terrain. Initially the problem was probably due to coming out of #2 onto the wrong (S.) path which was a bit squiggly (N. path was dead straight!). Having said that the N. path still lead to the same tunnel junction so may still have made the same error - on the re-run was obviously more aware....and 1:30 quicker!
#8 10 seconds - miss-read steps leaving the gardens as an uncrossable boundary - steps drawn very close together even on the 1:3,000 map.
#25 The Bear Pit - lost 0:25 - again, miss-read the map - and failed to use descriptions properly. Interpreted uncrossable wall incorrectly and went directly to the top of the Bear Pit before realising needed to use the tunnel to get into the control.
A mistake isn't a mistake as long as you learn from it - total loss 2:35 - what's the lesson - take your time to read and interpret the map properly even at the expense of proceeding with speed and then ending up making a mistake, especially in complex areas - which parts of the Botanical Gardens are.
Interesting further splits analysis -
B.G. Loop 1 : "race" 8:25 / warm down 6:32
B.G. Loop 2 : "race" 8:50 / warm down 8:50

Urban Orienteering warm up/down (Map Run Warm Down ) 16:29 intensity: (1:36 @1) + (8:42 @2) + (6:11 @3) 2.58 km (6:24 / km) +74m 5:36 / km
ahr:110 max:124 shoes: Wave Mujin 3 GTX Green

Map Run Warm Down running 1st part of course in Botanical Gardens and last part of course in Botanical Gardens - will be very interesting (to me!) to compare splits between running the actual "race" and running the Park sections as a warm down.... to follow! ;)

Friday Feb 1 #

11 AM

Running (Snowy Trail :)) 34:31 intensity: (11:19 @1) + (17:49 @2) + (5:23 @3) 6.02 km (5:44 / km) +142m 5:08 / km
ahr:105 max:120 shoes: Wave Ascend 8 Purple - 3

In two minds with the weather - Road = potentially icy / Trail = potentially ankle breaking!
Whichever option I went for it was going to have to be a very easy pace run anyway so opted for the pretty option :)
Into Little Wold for 1+1/2 loops via Little Wold Lane. Verges up Bev.Rd. frozen solid so wasn't sure what the climb off Bev.Rd. up to Little Wold would be like so went in off Litle Wold Lane to be safe.
Really lovely in Little Wold with a thin layer of snow on the ground, just had to be very cautious as R.ankle not quite there yet.
Decided to drop back onto Bev.Rd. via the steeper slope and it was fine....well, other than the ruts now being frozen which again meant extreame caution on the descent.
Just to prove we had "proper" snow Twitter

Thursday Jan 31 #

11 AM

Running long (Road) 56:02 intensity: (44 @1) + (37:28 @2) + (17:50 @3) 11.96 km (4:41 / km) +63m 4:34 / km
ahr:112 max:119 shoes: Wave Ultima 8 Black/Green

....just about sums it up!....
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Fair pace, again, just to try to stay remotely warm! Frost forming on gloves, sleeves and laces in the freezing fog.
Super Hard overnight frost but more than manageable underfoot.... fortunately. Elloughton Road Loop anti-clockwise.
Still not 100% confident enough to hit the trails again yet, R.ankle problem just lingering a bit :(
Would have been "Super Nice" in Little Wold / Comber Dale / Diamond Cottage and over the tops today.

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