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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Urban

In the 7 days ending Aug 18:

activity # timemileskm+m
  Running7 3:31:35 25.0(8:28) 40.24(5:16) 593
  Urban Orienteering2 1:41:51 11.86(8:35) 19.08(5:20) 305
  Total7 5:13:26 36.86(8:30) 59.32(5:17) 898
averages - weight:55.3kg

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Sunday Aug 18 #

11 AM

Running warm up/down (Warm Up ) 9:01 intensity: (2:24 @1) + (6:03 @2) + (34 @3) 1.5 km (6:02 / km) +17m 5:43 / km
ahr:104 max:117 shoes: Wave Rider 18 Neon Green

Warm Up

Urban Orienteering race 34:33 intensity: (17 @1) + (8 @2) + (1:58 @3) + (22:07 @4) + (10:03 @5) 6.9 km (5:01 / km) +114m 4:38 / km
ahr:134 max:142 shoes: Wave Rider 18 Neon Green

Twitter
Tough start - steep cobbled descent!
Early R.C.'s and a lot of climb, bit tired from yesterday.
Small mistakes esp. coming out of Sprint section in the Uni Campus .... more to follow!
RouteGadget
Good run on the whole, looking forward to anal.! :)
QuickRoute
S-#1 slow start - fooled by v.early 1st control!
#1-#2 being v.careful on the steep downhill on the cobbles! 15 seconds
#15-#16 wobble out of control #15 hadn't pre-checked intended exit from Campus - had to double back...minimal!
'sabout it!

Urban Orienteering warm up/down (Map Run Warm Down ) 11:38 intensity: (15 @1) + (3:39 @2) + (5:51 @3) + (1:53 @4) 1.91 km (6:05 / km) +48m 5:25 / km
ahr:116 max:129 shoes: Wave Rider 18 Neon Green

Map Run Warm Down
Specifically leg #2-#3 .... now I've rerun it with the alternative R.C. pretty happy with my race choice

Saturday Aug 17 #

Note
weight:54.7kg

.....nearly there!
1 PM

Running warm up/down (Warm Up) 10:58 intensity: (1:54 @1) + (9:02 @2) + (2 @3) 1.88 km (5:49 / km) +17m 5:34 / km
ahr:104 max:114 shoes: Wave Rider 19 Lime Green

Warm Up

Urban Orienteering race 39:44 intensity: (18 @1) + (8 @2) + (1:01 @3) + (33:17 @4) + (5:00 @5) 7.65 km (5:12 / km) +112m 4:51 / km
ahr:132 max:141 shoes: Wave Rider 19 Lime Green

UKOL Sheffield City Centre
tough - warm / hilly!
good course!
Twitter
A bit of anal. to do ** - mainly Route Choices....need 2d ReRun so later's....
S-#1 good 1st leg with multiple R.C.'s ....deffo got this wrong as had pre-decided how I was going to cross the oob road and didn't way up other options.
Same question really - how much time gained on good R.C. would have been lost trying to work it out?
Call it 40 seconds - 2d ReRun=110 metres lost / about 40 seconds! - same as splits loss to SW and MB!
#1-#2 didn't cut the gap across the church, no significant loss or gain.
#3-#4 L. or R. - went R. not convinced! 37s to SW / 13s to MB (L. 90 metres shorter / 25s)
#9-#10 ....20 seconds (QuickRoute) checking direction out of #9 - couldn't get compass needle to settle! v.disconcerting! ....18s to SW / 10s to MB
11-#12 swayed by pre-race final details and crossed through tunnel to NW. out of #11 on way to #12 not even registering a better way across the road to SE. and a better route :(
my route +90m on alternative / 25s lost - 36s to SW / 22s to MB
#14-#15 L. or R. - went R. +25m - lost 18s to SW / 9s to MB
#15-#16 L. or R. - went R. nothing in it - winner! +17s gain to SW / +12s gain to MB - just needed (alot) more legs like this! ;)
#16-#17 slight hesitation before steps onto upper level, couldn't quite make the map fit! +29s gain to SW / +8s gain to MB
#17-#18 didn't use the tunnel, ran around E. of steps - had registered it in my head as not to be used, obv. now (hindsight) would have saved a few seconds. +16s gain to SW / +3s gain to MB
Verdict : in "errors" - 2:29 loss to SW and 1:02 gain (nett loss 1:27)
1:34 loss to MB and 23s gain (nett loss 1:11)
QuickRoute
** anal. discounts TT who has mapped every square inch of Sheff. City Centre and surrounds over the years and annually plans the Kelham Island Night O - probs doesn't even need to look at the map to do his navigating!
Using SW (1:56) and MB (0:28) for comparison.
RouteGadget



Urban Orienteering warm up/down (Map Run Warm Down ) 15:56 intensity: (58 @1) + (11:34 @2) + (3:24 @3) 2.63 km (6:04 / km) +32m 5:43 / km
ahr:110 max:123 shoes: Wave Rider 19 Lime Green

Map Run Warm Down

Friday Aug 16 #

Note
weight:54.8kg

9 AM

Running (Road) 31:30 intensity: (4:04 @1) + (26:39 @2) + (47 @3) 6.24 km (5:03 / km) +39m 4:54 / km
ahr:106 max:116 shoes: Wave Ultima 11 Sky Blue

Ran early to avoid the rain....fail!
Legs still not turning over freely either :(

Thursday Aug 15 #

Note
weight:54.9kg

10 AM

Running long (Mixed underfoot) 55:58 intensity: (5:12 @1) + (49:34 @2) + (1:12 @3) 10.79 km (5:11 / km) +98m 4:58 / km
ahr:107 max:117 shoes: Kanadia TR7 Army Green

Long, slow, out and back - Golf Course, Drewton Manor, Weedley Springs and return.
Felt pretty "flat" on the whole with only 1 or 2 brief moments feeling reasonable :(

Wednesday Aug 14 #

Note
weight:55.5kg

10 AM

Running 35:30 intensity: (5:58 @1) + (27:10 @2) + (2:22 @3) 6.7 km (5:18 / km) +114m 4:53 / km
ahr:106 max:117 shoes: Wave Ascend 8 Purple - 3

Need a few easy days before the Big Weekend!

Tuesday Aug 13 #

Note
weight:55.7kg

11 AM

Running tempo (Lost Time) 34:09 intensity: (20 @1) + (2:13 @2) + (13:33 @3) + (18:03 @4) 7.14 km (4:47 / km) +174m 4:16 / km
ahr:123 max:131 shoes: Wave Kien 2 - pair A

Trying to negotiate way around 2 x loose dogs at 1km obv. stopped my watch instead of taking the usual split time at that point. Only found out half way up the Little Wold climb when my watch alerted me of my recovery H.R. - otherwise I'd probably "lost" more run time. Best estimate of time based on splits for Comber Dale and Comber Dale top to Little Wold climb speeds! Shame it's not accurate as felt like I was pushing along nicely, only real bind is with having to be extra careful of R.ankle on any twisty, rooty sections :(
About 380 metres short - v.roughly 2:07 ?? Added it into Zone 3 HR to make up the time ;)

Monday Aug 12 #

Note
weight:56.3kg

10 AM

Running (Old Man 'Running') 34:29 intensity: (7:05 @1) + (22:57 @2) + (4:27 @3) 6.0 km (5:45 / km) +135m 5:10 / km
ahr:106 max:119

Certainly felt like an....
Tired post-holiday legs - always seem to manage more #trainings on hols.
Back to it properly tomorrow with S+C / full stretching programme.

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