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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Urban

In the 7 days ending Mar 24:

activity # timemileskm+m
  Running7 3:19:34 22.77(8:46) 36.65(5:27) 647
  Urban Orienteering2 1:19:44 10.1(7:54) 16.26(4:54) 218
  Orienteering1 24:44 2.59(9:32) 4.17(5:56) 18
  Total7 5:04:02 35.47(8:34) 57.08(5:20) 882

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MoTuWeThFrSaSu

Sunday Mar 24 #

11 AM

Running warm up/down (Warm Up ) 12:55 intensity: (4:37 @1) + (7:57 @2) + (21 @3) 2.35 km (5:30 / km) +27m 5:12 / km
ahr:102 max:115 shoes: Wave Rider 18 Neon Green

Warm Up

Urban Orienteering race 39:01 intensity: (15 @1) + (7 @2) + (1:09 @3) + (26:36 @4) + (10:54 @5) 7.73 km (5:03 / km) +155m 4:35 / km
ahr:133 max:148 shoes: Wave Rider 18 Neon Green

EPOC Yorkshire Urban League at Elland.
Mixed bag - some good legs some really poor legs. Not sure why....
a) we crossed the main road via the bridge control (twice - out and back) for 3 short legs
and b) we decended to the river only to do an abrupt about turn and climb straight back up -
the only rider there being that it was actually a good R.C. leg, but at the end of the course....cruel! Chose W. and up the steep steps rather than E. and back up the "ramp" - my route is 100 metres shorter! (2D Re-Run) :)
Humm.... aren't you supposed to pass through the start kite - not sure everyone did this looking at splits / route gadget!
#9-#10 lost 31 seconds on R.C. to fastest split. Went R. (N.) and did look at the leg in some detail, or so I thought, before deciding against L. (S.) out of #9 - looking at it now it's so obviously shorter even with the awkward entry from the SW into the flag. 2D Re-Run confirms - my route 100 metres longer :(
#8-#9 Lost 11 seconds to fastest split - n/c M40 EPOC - which rightly or wrongly suggests to me that someone took the illegal route through the open gates through the bowls club!
#21-#22 Chose the easy N. option (Keep It Simple) which is 40 metres longer than the more fiddly W. option - 11 seconds behind fastest split - n/c M40 from EPOC
QuickRoute
RouteGadget
Couple of none orienteering twittery tweets....
BD treat i
BD treat ii
with Big Thanks to Charl :)

Running warm up/down (Warm Down ) 17:42 intensity: (4:52 @1) + (6:38 @2) + (4:44 @3) + (1:28 @4) 2.98 km (5:56 / km) +77m 5:16 / km
ahr:108 max:131 shoes: Wave Rider 18 Neon Green

Warm Down inc. re-run of leg #24-#25 - 30 seconds slower but run at warm down pace with dead legs!!

Saturday Mar 23 #

11 AM

Running warm up/down (Warm Up) 4:52 [1] 0.84 km (5:46 / km)
ahr:92 max:100 shoes: Wave Mujin 3 GTX Green

Warm Up

Orienteering (Rough Open / Pasture) 24:44 intensity: (3:37 @1) + (20:00 @2) + (1:07 @3) 4.17 km (5:56 / km) +18m 5:48 / km
ahr:106 max:123 shoes: Wave Mujin 3 GTX Green

V. steady plod around Ebor's Walmgate Stray event - Short Course.
Twitter

Running warm up/down (Warm Down ) 4:01 intensity: (2:27 @1) + (1:34 @2) 0.73 km (5:32 / km) +3m 5:26 / km
ahr:98 max:105 shoes: Wave Mujin 3 GTX Green

Warm Down

Friday Mar 22 #

10 AM

Running (Trail) 31:52 intensity: (6:13 @1) + (14:53 @2) + (10:46 @3) 5.99 km (5:19 / km) +143m 4:45 / km
ahr:108 max:123 shoes: Wave Mujin Lime Green

Standard Friday. Dull and cool. Under control....just!

Thursday Mar 21 #

10 AM

Running (Recovery) 34:02 intensity: (3:10 @1) + (29:27 @2) + (1:25 @3) 6.57 km (5:11 / km) +61m 4:57 / km
ahr:107 max:118 shoes: Wave Mujin 2 Black/Red

Legs....Dead!

Wednesday Mar 20 #

6 PM

Running warm up/down (Warm Up) 10:57 intensity: (1:27 @1) + (8:54 @2) + (36 @3) 2.06 km (5:19 / km) +12m 5:10 / km
ahr:106 max:116 shoes: Wave Rider 19 Lime Green

Warm Up

Urban Orienteering race (Night Score) 40:43 intensity: (26 @1) + (7 @2) + (2:43 @3) + (37:15 @4) + (12 @5) 8.53 km (4:46 / km) +63m 4:36 / km
ahr:129 max:137 shoes: Wave Rider 19 Lime Green

Twitter
Initial impressions probably took as good a route as I could.
One minor wobble looking for a snicket too early - might have been ok in daylight?
Easier being a straight 20 control, any order event, still needed to work out routes though and there's always one or two "out on a limb" that need a bit of extra thought.
Still, had a plan, stuck with it, seemed to go ok!
Map, routes, anal. later....
#143 / #145 / #146 better #143 / #146 / #145 - saves 60 metres / 20 seconds
Going N. from #146 then anti-clockwise to #130 saves 140 metres / 45 seconds against my route E. out of #146
last loop better #133 / #134 / #136 saving another 40 meters / 15 seconds
....so just shows you, savings to be made!
QuickRoute

Running warm up/down (Warm Down) 10:55 intensity: (1:02 @1) + (8:58 @2) + (55 @3) 2.01 km (5:25 / km) +7m 5:20 / km
ahr:109 max:119 shoes: Wave Rider 19 Lime Green

Warm Down

Tuesday Mar 19 #

11 AM

Running (Steady Trail) 38:38 intensity: (7:06 @1) + (19:27 @2) + (11:49 @3) + (16 @4) 7.12 km (5:26 / km) +184m 4:48 / km
ahr:109 max:126 shoes: Wave Kien 2 - pair B

Keeping knees in check....just....

Monday Mar 18 #

10 AM

Running (Standard Monday) 33:40 intensity: (2:42 @1) + (21:58 @2) + (9:00 @3) 6.0 km (5:37 / km) +135m 5:03 / km
ahr:110 max:122 shoes: Wave Kien 2 - pair A

Frosty start thawed but pleased that underfoot was v.good - v.surprised!
L.ankle / L.quad tendon.... not happy, but a.t.m. manageable....

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