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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Urban

In the 7 days ending Apr 14:

activity # timemileskm+m
  Running7 3:43:06 26.76(8:20) 43.06(5:11) 947
  Urban Orienteering2 1:11:16 7.84(9:05) 12.62(5:39) 292
  Total7 4:54:22 34.6(8:30) 55.69(5:17) 1238

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Sunday Apr 14 #

Note

and in other news....
Charl at the Sheffield Half
12 PM

Running warm up/down (Warm Up) 10:09 intensity: (2:39 @1) + (5:49 @2) + (1:41 @3) 1.75 km (5:47 / km) +35m 5:16 / km
ahr:105 max:123 shoes: Wave Rider 18 Black/Green

Warm Up

Urban Orienteering 31:26 intensity: (35 @1) + (5:35 @2) + (13:21 @3) + (10:58 @4) + (57 @5) 5.18 km (6:04 / km) +183m 5:09 / km
ahr:121 max:140 shoes: Wave Rider 18 Black/Green

Twitter
Sheffield, Ponderosa - Men's Elite Sprint from early March.
A few common controls / similar legs but enough difference from my March MSV course to make it a worthwhile exercise.
Legs that were identical I made a conscious effort to run the alternate route to that taken in March.
QuickRoute

Running warm up/down (Warm Down) 11:15 intensity: (1:05 @1) + (7:27 @2) + (2:43 @3) 2.06 km (5:28 / km) +43m 4:57 / km
ahr:109 max:122 shoes: Wave Rider 18 Black/Green

Warm Down

Saturday Apr 13 #

1 PM

Running warm up/down (Warm Up) 10:49 intensity: (4:10 @1) + (6:39 @2) 2.03 km (5:20 / km)
ahr:102 max:111 shoes: Wave Rider 18 Neon Green

Warm Up

Urban Orienteering race (Campus Sprint) 14:52 intensity: (21 @1) + (6 @2) + (1:56 @3) + (11:16 @4) + (1:13 @5) 2.81 km (5:18 / km) +53m 4:51 / km
ahr:129 max:139 shoes: Wave Rider 18 Neon Green

University of Nottingham
Campus Sprint 1
#S-#1 Lost about 60 metres on more direct optimum line out of the start - 20 seconds
#2-#3 Looked at L. and R. - chose L. which turned out to be 90 meters / 25 seconds longer :(
#4-#5 winged it in the circle as couldn't read the detail at 1:5,000 - 10 seconds
#7-#8 lost conc. / didn't trust the map alongside the NW jagged edged building - the structure / vegetation just didn't seem right - faffing for a 20 second loss
#8-#9 missed the due E. small path and carried on SE instead for a 40 metre / 15 second loss
Seems a lot of time - 1:30 - but I'll take it!
QuickRoute

Running warm up/down (Warm Down / Warm Up) 10:00 intensity: (21 @1) + (2:16 @2) + (7:23 @3) 2.0 km (5:00 / km)
ahr:114 max:120 shoes: Wave Rider 18 Neon Green

Warm Down / Warm Up

Urban Orienteering race (Campus Sprint) 14:39 intensity: (18 @1) + (7 @2) + (46 @3) + (10:47 @4) + (2:41 @5) 2.81 km (5:13 / km) +44m 4:50 / km
ahr:131 max:141 shoes: Wave Rider 18 Neon Green

University of Nottingham
Campus Sprint 2
#2-#3 R. looked faffy and was 85 metres longer than L. anyway!
#4-#5 L. (my route) is 75 metres / 20 seconds longer - but what the map doesn't show (ran it in the Short Sprint Course Warm Down) the R. route had a steep bank out of #4 and was a bit scrappy across the car park into the narrow canopy - pays your money, takes your choice! - 10 seconds
#5-#6 20 seconds running into, what looked like, a dead end path mapped as yellow / open but in fact well overgrown undergrowth. Doubled-back and could then see that once you negotiated the building corner the ground was clear so could have ploughed through with very little loss - but you couldn't tell that on the approach!
#9-#10 is a nice short R.C. leg but pretty much 50/50 - I did choose the v.slightly shorter R. option.
30 seconds technical - 20 seconds erroneous mapping
QuickRoute

Urban Orienteering warm up/down (Map Run Warm Down) 10:19 intensity: (14 @1) + (13 @2) + (6:37 @3) + (3:15 @4) 1.83 km (5:39 / km) +12m 5:28 / km
ahr:122 max:133 shoes: Wave Rider 18 Neon Green

Map Run Warm Down
University of Nottingham - Short Sprint Course
Faster pace than Warm Down Pace, slower pace than Race Pace!

Friday Apr 12 #

10 AM

Running (Standard Friday ) 31:34 intensity: (4:52 @1) + (16:57 @2) + (9:26 @3) + (19 @4) 6.02 km (5:14 / km) +146m 4:41 / km
ahr:108 max:127 shoes: Wave Kien 2 - pair B

Did I mention it's (generally) been dull and chilly all week in that persistent E. wind?

Thursday Apr 11 #

10 AM

Running long (Trail) 49:36 intensity: (3:59 @1) + (19:22 @2) + (19:48 @3) + (6:27 @4) 9.44 km (5:15 / km) +288m 4:33 / km
ahr:114 max:132 shoes: Kanadia TR7 Army Green

Cloudy and cool in the light E. wind but sun came out and it warmed up descending Comber Dale.
Felt great initially then sluggish on the final climb to half way. Picked up after the turn and felt good again!
Almost like being back on a winter schedule, what with Long Sunday, Tempo Tuesday and Long Thursday!

Wednesday Apr 10 #

11 AM

Running (Recovery) 33:56 intensity: (27 @1) + (7:21 @2) + (21:04 @3) + (5:04 @4) 6.69 km (5:04 / km) +116m 4:40 / km
ahr:118 max:136 shoes: Wave Ascend 8 Purple - 3

Bright and sunny, light / cool NE wind. Much needed recovery pace.

Tuesday Apr 9 #

10 AM

Running tempo (Tempo Tuesday ) 33:03 intensity: (13 @1) + (45 @2) + (8:39 @3) + (22:32 @4) + (54 @5) 7.12 km (4:39 / km) +182m 4:07 / km
ahr:128 max:143 shoes: Wave Kien 2 - pair A

Really went for that!
Hard start into a not insignificant and cold E. wind.
Worked all the downs as well as the ups. Most pleasing! :)

Monday Apr 8 #

11 AM

Running (Standard Monday ) 32:44 intensity: (1:53 @1) + (16:44 @2) + (13:13 @3) + (54 @4) 5.95 km (5:30 / km) +137m 4:56 / km
ahr:112 max:129 shoes: Wave Mujin Lime Green

Misty type dullness, maybe the sun will break through eventually?....maybe....
Cool wind coming in from the E. again.

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