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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Urban

In the 7 days ending Jul 21:

activity # timemileskm+m
  Running7 3:35:39 25.08(8:36) 40.36(5:21) 593
  Urban Orienteering3 1:43:57 12.32(8:26) 19.82(5:15) 266
  Total7 5:19:36 37.39(8:33) 60.18(5:19) 858

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Sunday Jul 21 #

10 AM

Running warm up/down (Warm Up ) 12:26 intensity: (4:13 @1) + (8:13 @2) 2.01 km (6:10 / km) +19m 5:53 / km
ahr:101 max:112 shoes: Wave Mujin 3 GTX Green

Warm Up

Urban Orienteering race 39:47 intensity: (16 @1) + (14 @2) + (1:53 @3) + (31:51 @4) + (5:33 @5) 6.9 km (5:46 / km) +168m 5:08 / km
ahr:132 max:143 shoes: Wave Mujin 3 GTX Green

Twitter
EPOC Yorkshire Urban League in Hebden Bridge. Mixture of town and country with nice Sprinty finish.
#5-#6 missed the NE path down through the field but not sure it made much of a difference.
With 2d ReRun a couple of 10 / 15 second R.C.'s ....but that's about it!
Other than that went pretty well....we're back! :)
QuickRoute
and
RouteGadget ....eventually! ;)

Running warm up/down (Warm Down ) 11:26 intensity: (16 @1) + (3:10 @2) + (8:00 @3) 2.11 km (5:25 / km) +6m 5:21 / km
ahr:114 max:118 shoes: Wave Mujin 3 GTX Green

Warm Down

Saturday Jul 20 #

11 AM

Running warm up/down (Warm Up ) 10:22 intensity: (55 @1) + (5:45 @2) + (3:42 @3) 2.04 km (5:05 / km)
ahr:110 max:119 shoes: Wave Ultima 8 Black/Green

Warm Up

Urban Orienteering race (Sprint) 18:09 intensity: (14 @1) + (6 @2) + (8 @3) + (13:20 @4) + (4:21 @5) 3.37 km (5:23 / km) +50m 5:01 / km
ahr:133 max:141 shoes: Wave Ultima 8 Black/Green

Twitter
Mytholmroyd North. Scrappy race, just not properly on it a.t.m.
QuickRoute
#2-#3 my S. route is 35 metres longer but FAR less complicated! - no loss (I'll claim it!)....**waiting for splits**
#3-#4 my S. route around the school V.slightly shorter (nothing in it) but SO LESS COMPLICATED!
#5-#6 my route S. 40 metres longer than N. through Park - 10-15 seconds
#6-#7 25 seconds - continued W. and should have exited up steps - uncrossable wall on N.side of open didn't even register in my brain - until I got there and saw the wall! - had to about turn double back to steps.
#9-#10 my E. route 20 metres shorter and MUCH cleaner into control.
#11-#12 my N.route 10 metres longer but much easier to navigate / execute than S. route.
Losses without seeing splits - 40 seconds....not 3 bad!



Running warm up/down (Warm Down ) 6:16 intensity: (25 @1) + (3:40 @2) + (2:11 @3) 1.22 km (5:07 / km)
ahr:111 max:117 shoes: Wave Ultima 8 Black/Green

Warm Down

Running warm up/down (Warm Up ) 4:54 intensity: (3:45 @1) + (1:09 @2) 0.91 km (5:22 / km)
ahr:98 max:107 shoes: Wave Ultima 8 Black/Green

Warm Up

Urban Orienteering race (Sprint) 16:55 intensity: (16 @1) + (6 @2) + (18 @3) + (12:43 @4) + (3:32 @5) 3.2 km (5:17 / km) +48m 4:55 / km
ahr:134 max:144 shoes: Wave Ultima 8 Black/Green

Mytholmroyd South - not great.... again, break coming up, maybe it will do me good!?
QuickRoute
This will be interesting....(!)
#1-#2 total brain fade - knew all I had to do was turn R. after coming back down the steps but the map just didn't seem quite right - the world's easiest / simple leg - probably 25 seconds faff trying to work out why it was so easy and why I couldn't make it work!
#3-#4 gave away 110 metres by not seeing the gap to the bridge across the canal just after the railway underpass - saw it on the map, justy didn't recognise it physically on the ground - 30 seconds (as the bridge route had a few twisty turns in it anyway)....**awaiting splits for confirmation!**
#6-#7 my S.route is 70 metres longer than the N.route, but (especially at the start of the leg) so much easier to navigate and execute - t.b.h. I never even saw the N. route. - will need the splits for this one - on pure extra distance run it's 20 seconds.
#10-#11 Ran S. - 10 metres longer than N. (not even concidered) but my route far less twisty / turny.
#13-#14 my W. route 15 metres longer than crossing the canal on the small bridge but so much less of a faff! Going to claim no loss again but, true to form, will **await splits**! ;)
Total losses - 1:15

Running warm up/down (Part Map Run Warm Down ) 9:23 intensity: (23 @1) + (2:50 @2) + (4:22 @3) + (1:48 @4) 1.66 km (5:39 / km) +19m 5:20 / km
ahr:117 max:131 shoes: Wave Ultima 8 Black/Green

Part Map Run Warm Down
- re ran #3-#4 at Race Pace - 1:30 - so lost 32 seconds on race split.

Friday Jul 19 #

10 AM

Running (calm before....) 32:00 intensity: (4:24 @1) + (17:43 @2) + (9:53 @3) 6.03 km (5:19 / km) +141m 4:45 / km
ahr:109 max:124 shoes: Kanadia TR7 Army Green

Managed to get out early before the forecast rain

Thursday Jul 18 #

11 AM

Running 34:46 intensity: (1:24 @1) + (21:09 @2) + (12:11 @3) + (2 @4) 6.7 km (5:11 / km) +110m 4:48 / km
ahr:111 max:126 shoes: Wave Ascend 8 Purple - 2

Ouch! ....after going over on R.ankle (twice) last night have obv. weakened it again as went over again today just before half way through run ....ouch! Think it was a large stone I stood on which rolled the ankle the wrong way :(
Can run on it but need ton be v. careful now, ESPECIALLY on rough(er) stuff - fine on nice smooth surfaces...slight bonus!

Wednesday Jul 17 #

6 PM

Running warm up/down (Warm Up) 10:32 intensity: (40 @1) + (5:32 @2) + (4:20 @3) 2.02 km (5:13 / km)
ahr:111 max:118 shoes: Wave Ultima 11 Sky Blue

Warm Up

Urban Orienteering race 29:06 intensity: (15 @1) + (6 @2) + (9 @3) + (12:48 @4) + (15:48 @5) 6.36 km (4:35 / km)
ahr:136 max:144 shoes: Wave Ultima 11 Sky Blue

HALO Lincolnshire Urban League....
best summed up here
m.p. at #17 and it was all going so well! :(
Had planned #16-#17 - knew my exit but just before #16 - took my eye off the ball and told myself there was a better exit out of the control to #18 .... totally forgetting about #17 !
Other than that had a really strong run apart from #8-#9 when I had to divert and replan my route on the fly avoiding a car that seemed intent on reversing into me!
Think I nailed the long Route Choice #13-#14 only slowing on the rough overgrown path part way along the leg when I went over (twice) on my weak right ankle.... and I thought it was just about recovered..... obv. not :(
QuickRoute

Running warm up/down 14:21 intensity: (26 @1) + (1:00 @2) + (12:50 @3) + (5 @4) 2.66 km (5:23 / km)
ahr:116 max:126 shoes: Wave Ultima 11 Sky Blue

Map Run Warm Down

Tuesday Jul 16 #

11 AM

Running (Sub Tempo) 35:30 intensity: (17 @1) + (2:53 @2) + (17:07 @3) + (15:13 @4) 7.13 km (4:59 / km) +166m 4:28 / km
ahr:122 max:132 shoes: Wave Kien 2 - pair A

Nice strong Sub Tempo pace :)

Monday Jul 15 #

11 AM

Running (Average Monday) 33:43 intensity: (2:47 @1) + (17:45 @2) + (12:59 @3) + (12 @4) 5.86 km (5:45 / km) +132m 5:10 / km
ahr:111 max:129 shoes: Wave Mujin 2 Black/Red

Felt better than I thought I would considering the climb in yesterdays Urban O...which is a good thing! ;)

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