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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Urban

In the 7 days ending Mar 10:

activity # timemileskm+m
  Urban Orienteering5 2:52:03 19.66(8:45) 31.65(5:26) 464
  Running6 2:27:47 17.43(8:29) 28.04(5:16) 321
  Total7 5:19:50 37.09(8:37) 59.69(5:21) 786

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MoTuWeThFrSaSu

Sunday Mar 10 #

12 PM

Running warm up/down (Warm Up) 11:24 intensity: (2:41 @1) + (7:52 @2) + (51 @3) 2.03 km (5:38 / km) +15m 5:26 / km
ahr:104 max:115 shoes: Wave Rider 18 Black/Green

Warm Up

Urban Orienteering race 33:04 intensity: (17 @1) + (5 @2) + (26 @3) + (28:11 @4) + (4:05 @5) 6.68 km (4:57 / km) +138m 4:29 / km
ahr:132 max:142 shoes: Wave Rider 18 Black/Green

Twitter
Fairly straight forward Urban Race in Royston. Wanted a run out here as last time walked due to injury and the planning included some quite decent Route Choice legs...unfortunately not the case this time round :(
#FastAndFurious #BurnUp
Re-Ran one R.C. leg from late in the course which was quite interesting....#10-#11 my route S. and W. less twisty than other option N. and W. - virtually indentical distances - just choose one and go! :)
Lost 30 metres (12 seconds) #11-#12 - chose E. route which wiggled through car park before crossing road versus due S. out of #11 - couple of seconds at road crossing (car) otherwise just longer route - had flowed through #11 though rather than having to do a 180 - but if I'd gone NW route #10-#11 could have flowed on through #11 on the shorter W. / S. route - win some, lose some!
#14-#15 there's a shorter direct route 20 metres better than my route out of the park exiting S. - 20 metres / 6 seconds...see below!
Time Behind :
#S-#1 0:09 / #6-#7 0:02 / #9-#10 0:01 / #11-#12 0:12 / #14-#15 0:06 / #16-#17 0:01 / #18-#19 0:03 / #19-#F 0:06 - it was windy! :)
Total Losses 40 seconds
RouteGadget
QuickRoute

Running warm up/down (Warm Down) 14:14 intensity: (31 @1) + (6:55 @2) + (6:23 @3) + (25 @4) 2.72 km (5:14 / km) +22m 5:02 / km
ahr:113 max:126 shoes: Wave Rider 18 Black/Green

Warm Down including re-run of a short Route Choice leg from towards end of the course.

Saturday Mar 9 #

1 PM

Running warm up/down (Warm Up ) 9:22 intensity: (4:04 @1) + (3:27 @2) + (1:51 @3) 1.45 km (6:28 / km) +76m 5:08 / km
ahr:102 max:117 shoes: Wave Rider 19 Lime Green

Warm Up

Urban Orienteering race 41:50 intensity: (25 @1) + (7 @2) + (10:39 @3) + (27:17 @4) + (3:22 @5) 7.14 km (5:51 / km) +238m 5:01 / km
ahr:128 max:142 shoes: Wave Rider 19 Lime Green

Ponderosa, Sheffield - UK Urban League
This will be brief....for me!
Pretty pleased with how that went on the whole. Slow start - as per usual, then "getting into it" with some decent splits.
Only real concernable loss on #8-#9 where, after looking at the GPS / Q.R. went too far NW along the road cutting in NE past the last building rather than the one before it - no wonder the map / terrain didn't match. TCUP - but not as well executed as perhaps it should have been - realistically got a bit lucky there - knew I needed to be further S / W and hit one of the big walls - which actually, was my TCUP plan! Lost 26 seconds to Jon and 39 to fastest split - which is probably about right - just lost a little bit of concentration.
Made it harder for myself at the finish in the Sprinty bits again as during the (WET) run I successfully managed to rub some of the print from my map! :)
Astonishingly lost 4:27 overall versus Fastest Splits per leg - guess everyone was losing time here and there - some more than others!
Twitter
QuickRoute
RouteGadget

Running warm up/down (Warm Down ) 10:14 intensity: (4:26 @1) + (42 @2) + (5:06 @3) 1.63 km (6:17 / km) +81m 5:02 / km
ahr:106 max:120 shoes: Wave Rider 19 Lime Green

Warm Down

Friday Mar 8 #

11 AM

Running (Easing into the weekend) 31:14 intensity: (6:18 @1) + (24:40 @2) + (16 @3) 6.26 km (5:00 / km) +48m 4:49 / km
ahr:105 max:115 shoes: Wave Ultima 4

Short Everthorpe Road Loop, big day tomorrow!

Thursday Mar 7 #

12 PM

Running (Road Plod) 30:34 intensity: (3:38 @1) + (22:27 @2) + (4:29 @3) 6.27 km (4:53 / km) +44m 4:43 / km
ahr:108 max:123 shoes: Wave Ultima 8 Black/Green

Very Wet Road Plod

Wednesday Mar 6 #

6 PM

Running warm up/down (Warm Up) 10:41 intensity: (1:00 @1) + (8:43 @2) + (58 @3) 2.03 km (5:17 / km) +16m 5:04 / km
ahr:107 max:117 shoes: Wave Mujin 3 GTX Green

Warm Up

Urban Orienteering race ("Decades" Night) 35:13 intensity: (49 @1) + (3:19 @2) + (19:09 @3) + (11:56 @4) 6.45 km (5:28 / km) +38m 5:18 / km
ahr:121 max:130 shoes: Wave Mujin 3 GTX Green

Best summed up on Twitter -
Tweet One
Tweet Two
Analysis to follow :)
...difficult to analyse properly due to the appauling weather conditions - torrential rain at times, roads flowing like rivers, large areas of standing water, slopping through the water at times...but, like I said - SUCH FUN! :)
Lost time generally through not being able to read the map on the run and having to stop, peel map apart - really - it was that bad! - couldn't do much planning ahead at all. Biggest loss though was 45 seconds hunting for a control on a path bend which was actually 10-20 metres further on round the road - if you'd have approached from that direction you'd have found it straight off :( ....will have cost me some bonus points for being within the time.
Reckon overall, but without actually looking at Q.R. (which I have done) probably lost another couple of minutes due to the weather - i.e. not being able to plan ahead and having to keep stopping now and again to read the map...hey ho, still "SUCH FUN"! :)
20's Map
40's Map
30's map

Running warm up/down (Warm Down) 10:33 intensity: (27 @1) + (4:45 @2) + (5:02 @3) + (19 @4) 2.02 km (5:14 / km) +15m 5:03 / km
ahr:113 max:127 shoes: Wave Mujin 3 GTX Green

Warm Down

Tuesday Mar 5 #

1 PM

Running warm up/down (Warm Up) 10:10 intensity: (9:18 @1) + (52 @2) 1.79 km (5:41 / km) +1m 5:40 / km
ahr:95 max:104 shoes: Wave Rider 19 Lime Green

Warm Up

Urban Orienteering (#trainings) 34:51 intensity: (31 @1) + (8:31 @2) + (25:49 @3) 6.38 km (5:28 / km) +5m 5:26 / km
ahr:115 max:122 shoes: Wave Rider 19 Lime Green

Twitter
Beverley Urban (MSV) from 26th June 2011 - map still in pretty good shape....mostly!
Enjoyed that, although hard to get enough technical challenge on a personal level as town centre fairly well known now, but, non-the-less, a nice workout :)
Map
Splits

Running warm up/down (Warm Down) 9:21 intensity: (43 @1) + (7:58 @2) + (40 @3) 1.87 km (5:01 / km) +6m 4:56 / km
ahr:107 max:120 shoes: Wave Rider 19 Lime Green

Warm Down

Monday Mar 4 #

11 AM

Urban Orienteering (Map Run Shakeout ) 27:05 intensity: (6:52 @1) + (19:33 @2) + (40 @3) 5.0 km (5:25 / km) +46m 5:11 / km
ahr:104 max:114 shoes: Wave Rider 18 Neon Green

Burley-in-Wharfedale
Twitter

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