Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bashman

In the 7 days ending Apr 22:

activity # timemileskm+m
  Road13 4:20:54 32.17(8:07) 51.77(5:02) 682
  Path/Terrain6 3:25:42 23.65(8:42) 38.07(5:24) 581
  Orienteering4 2:26:59 15.3(9:36) 24.62(5:58) 532
  Total16 10:13:35 71.12(8:38) 114.45(5:22) 1795

«»
2:05
0:00
» now
MoTuWeThFrSaSu

Sunday Apr 22 #

8 AM

Road 15:33 [2] 3.31 km (4:42 / km) +29m 4:30 / km
shoes: Asics Dynaflyte

Ante
.
12 PM

Road warm up/down 24:20 [2] 4.25 km (5:44 / km) +70m 5:18 / km
shoes: VJ Bold (2018)

WU
Really thorough one today. In the baking heat (18c) but managed to keep cool enough before starting, at which point my body was set alight.
.

Orienteering race 39:23 intensity: (29:23 @4) + (10:00 @5) 6.34 km (6:13 / km) +84m 5:50 / km
shoes: VJ Bold (2018)

(Sondags-)Lordagskjappen - H21E - 13th, +6mins....
Don't think I have the hang of middle race execution yet; a very similar experience to the selection races two weeks ago. Started at what felt like a very rushed pace, which would last until my first mistake. Very cool terrain though and a good sample of what WC/WOC will be. Vague so compasses will be compulsory/the only thing to use.
Headed off to 1 when I eventually looked at my map and hit it cleanly. Good to 2 picking up a nice line and then slight miss to 3 beginning to plan the following leg. Started the hefty leg to 4 on a nice trajectory but then rushing took over, stopped checking my map, and I was lost for 500m of the leg. Eventually hit 12 and relocated but the uncertainty took its toll, and I was quite far off the red line i.e. the fastest route on every leg. Saying that my final section was really positive and I hit the control confidently where others failed.
Climbed a bit too much to 5 which green to fight off but then good split to 6 popping out onto the track and recollecting a bit. Followed this through to an aggressive approach to 7 but was way off line. Saw 11 but didn't realise and faded well too far right. Picked up on this but didn't correct it enough and lost 60s further looking for it between knolls, 90s lost. Good restart but then another really poor bearing on the shortest leg to 9. Again a good pick up and then too far right to 11, having already seen it, losing 60s.
Something about me and unintentionally swerving right these days.. (3, 4, 7, 9, 11, 12, 16, with the others being on line/plan)
Quite good for the rest of the course as I began to run with people, one I'd caught and then a veteran from behind who had a mental speed. Hit some good splits on a few of the physical legs so despite tired legs, at least I know I can push the whole way through these courses.
Having lost at least 3:30 it was quite a disaster on what was a not too tricky area. But then again think courses requiring such heavy compass are quite possibly my worst. Thought the winners wouldn't sub 35 so when Ralph pumped out a 33.5 it was quite depressing. Tracks, trains, more excuses, blah, blah, but just wasn't my, nor a few others', day today. Friday night was good so I'll be taking that up to 10Mila next week.

Splits - http://obasen.orientering.se/winsplits/online/en/d...
Map - https://www.scottish-orienteering.org/doma/show_ma...
Bonus 10Mila article - https://www.ontheredline.org.uk/articles/tiomila-s...
.

Path/Terrain warm up/down 11:25 [2] 2.02 km (5:39 / km) +11m 5:31 / km
shoes: VJ Bold (2018)

Saturday Apr 21 #

12 PM

Road 57:46 intensity: (49:46 @2) + (6:00 @4) + (2:00 @5) 11.01 km (5:15 / km) +154m 4:54 / km
shoes: Asics Dynaflyte

Easy+effort
Rolled out of bed at a leisurely hour, a bit broken from getting to bed at 2am. Jogged down to the start of Monolitstaffet after some breakfast and waited around in the arena for a good hour. Brilliant sunshine so wasn't too bad. Watched the start of the relay and then went to the start of my 2km downhill leg with Jo. Really nice trails south of Halden, need to go there more often.
Got there and only a few minutes later Tore was handing over with a solid 5minute lead, at least. So cruised the leg, taking quite chilled out on the downhill trying not to break my ankles. Bit of an effort over the fields and was very happy at how easy holding sub 3s felt. But then handed over and jogged back with Andreas and Niels.
.

Friday Apr 20 #

7 AM

Path/Terrain 29:20 [2] 6.35 km (4:37 / km) +55m 4:26 / km
shoes: Salomon Sense Marin

Ante
Feeling significantly better. Few strides towards the end. Things you forget about summer during the winter months #64, #65, and #66: spiderwebs, mud, and sweaty backs from wearing a bag.
.
3 PM

Road 10:12 [2] 1.81 km (5:38 / km) +81m 4:37 / km
shoes: Salomon Sense Marin

HFW
.
9 PM

Path/Terrain warm up/down 14:37 [2] 2.32 km (6:19 / km) +55m 5:38 / km
shoes: VJ Bold (2017)

Orienteering race 53:11 intensity: (33:11 @4) + (20:00 @5) 8.3 km (6:25 / km) +277m 5:30 / km
shoes: VJ Bold (2017)

AOOK 10Mila Test - Mass start night

Hadn't planned on coming out for this until the morning, having been aware of doing lots of races this week. Wanted a final positive night effort before next week though so went for it, with a goal of reading the pack and finishing with the front group.

Very messy start funnelling into a small path but there was a long enough run out to spread out a bit. Tucked in behind Emil and picked the right group going to my gaffel. Overtook him and caught up the front i.e. Knut before spiking number 2 just ahead of him. Wasn't sure on the next leg though so eased back a bit and let him lead in. Pace picked up round the southern loop but found myself out front again on the way to 6. Took things easy and merged back into the group when I wasn't sure what was going on.

With Knut and Ralph on the path in the lead to 7 but then picked a bad final line and got pushed back to about 10th. Made my way up the group before the 'arena passage' and then climbed strongly up the hill. Took the front of the chasing group behind Ralph but then fumbled into the circle at 11 thinking there was some gaffeling so didn't follow him. Pushed hard to catch up and again first to hit my gaffel on 13. Tucked in with Fredrik to 14, didn't have a clue what was going on, and then caught up in a bit of uncertainty at 15 when there were extra crags and some interesting mapping.

Screw began to twist down to 16 and people were jostling for places on the track. Managed to break off a bit with the front few ft. some demon descending before finding my place in the group and chilling into the finish. 10s from first and finished 4th. Unfortunately number 8 must have been a dying control so didn't register many of us. But happy to ignore that and take a really positive experience before next week. Physically feeling very much in control of the race and able to gain places or pull away when I felt like it. Would be nice to be able to recreate the feeling when it really matters.

Splits - http://obasen.orientering.se/winsplits/online/en/d...
Map - https://www.scottish-orienteering.org/doma/show_ma...
Arena Passage - https://twitter.com/anordber/status/98742377725551...
.

Road 7:12 [2] 1.17 km (6:10 / km)
shoes: VJ Bold (2017)

Thursday Apr 19 #

7 AM

Road 9:36 [1] 1.86 km (5:10 / km)
shoes: Salomon Sense Marin

Ante
Legs broken.
.
3 PM

Path/Terrain 46:11 [2] 8.8 km (5:15 / km) +128m 4:54 / km
shoes: Salomon Sense Marin

Easy
Extended one home from work to replace any more orienteering today. Good shout, legs feeling better by the end. Lovely weather outside.
.

Wednesday Apr 18 #

10 AM

Road 17:52 [2] 3.47 km (5:09 / km) +18m 5:01 / km
shoes: Salomon Sense Marin

Ante
Woke up at 10, effectively a WD from last night. Ran right past two deer in the valley; they're so friendly here that they didn't even flinch.
.
3 PM

Road 10:17 [2] 1.81 km (5:41 / km) +80m 4:39 / km
shoes: Salomon Sense Marin

HFW
Taking care to go slower and slower.
.
5 PM

Road 24:27 [2] 5.26 km (4:39 / km) +4m 4:38 / km
shoes: Asics Dynaflyte

WU
Extended one. Nice loop of Fredrikstad bridges.
.

Orienteering race 14:02 [5] 3.62 km (3:52 / km) +60m 3:35 / km
shoes: Asics Dynaflyte

Østfoldsprinten Fredrikstad - H17+
Warmed up well but legs still feeling it a bit from last night, fully expected and not much of a problem. Good flow through the first few, even managing to punch quickly with an E-sh*t brikke, just not that agile round any turns. Met a dead-end to 7 which was frustrating (old style urban mapping but still no excuse to not see it) but then began to feel more lively. It was very nice up on the hill, a lot like Tampere JWOC - at least the same as all the training maps were and what we expected the race to be like.
Then it suddenly became even more reminiscent of JWOC as I took a turn too quickly and skidded sideways on some loose gravel. Same exact location on the same knee opened up with a good side order of bacon on my arse and hands too. Nearly hit a gardener on the edge of the road in the process too. Took a moment to vent my frustration and then continued with a sizeable injection of adrenaline. Rest of the course was nice and fast, so just a small amount of lost time at the dead end and fall.
Definitely feeling faster on these sprints as I grow used to it again, would be nice to do a few more before EOC. Very enjoyable in the evening spring sun with an impressive amount of effort put into the event for a Wednesday league race.
Splits - http://obasen.orientering.se/winsplits/online/en/d...
.

Road intervals 18:57 intensity: (8:57 @2) + (5:00 @3) + (5:00 @4) 4.49 km (4:13 / km) +5m 4:12 / km
shoes: Asics Dynaflyte

Strides - 10*30s (20-25s) + WD
Quickly went into this before the stinging set in. Then a bit of jogging before cleaning myself up in a public toilet with a damp sock :-)
.

Tuesday Apr 17 #

7 AM

Road 21:35 [2] 4.64 km (4:39 / km) +20m 4:33 / km
shoes: Asics Dynaflyte

Ante
.
3 PM

Road 10:52 [2] 2.1 km (5:11 / km) +113m 4:05 / km
shoes: Asics Dynaflyte

9 PM

Path/Terrain warm up/down 10:31 [2] 1.87 km (5:38 / km) +2m 5:36 / km
shoes: VJ Bold (2018)

Orienteering race 40:23 intensity: (10:00 @3) + (20:23 @4) + (10:00 @5) 6.36 km (6:21 / km) +111m 5:50 / km
shoes: VJ Bold (2018)

Halden 10mila Test - 5th, +5mins

It was always going to be tricky racing at 10pm on a weekday. Saying that, I seem to have done the eating right and wasn't even too sleepy when it came to racing. Good WU having sat by the fire for 1.5 hours waiting for it to get dark and then feeling ready to race by the start line.

Goal was good compass, using outstanding features such as rock, green and marsh, and hitting the first control smoothly to initiate a good race. Textbook stuff off the start line, probably some sleepiness creeping in as the really cool terrain began giving me feelings of Catching Features. The bushes began making that classic rustling sound and everything seemed very clean/ordered(/computer generated?) in my beam of light. I glanced behind but unfortunately there was no monster chasing me as was the case in the game (still have nightmares). Also lacked the comical backward fall when I ran into a tree and instead was met with some not very funny pain. Anyway I hit number one bang on and took the lead.

Overconfidence took over and even gluing my eyes to my compass didn't stop me from heading right of the line to 2. I was probably running too hard to make a proper bearing and then I mistook an open marsh for the lake. All previous experience of the leg up until that point went out of the window (there was no way I could have got to the lake) and I made a bad parallel mistake. Relocated well though and after missing the control slightly, was back on track 3mins down. Salvageable, and my 3min man hadn't caught me yet. Headed off to 3 on a good line but the same thing happened on the final approach. Bad relocation, all previous events forgotten, and I turned the wrong way. Knut caught me as I found the control 4mins later and we raced off together.

I was tempted to give up but thought I could still at least have a good second half. So injected some speed and pulled away from Knut before the long leg. Apparently making him quite upset, I left him behind and had an amazing rage split winning the leg by 45s with a slight miss at the end. Orienteering super cleanly aside from this and head was suddenly really focused and understanding the map/terrain. Caught Mats (-3min man) again through the final few but couldn't drop him. Small hesitation to 9 and then got stuck coming down a waterfall to the finish, allowing him past again.

So a very mixed race but satisfied with the second half; nailing some good splits and even feeling very good physically overall. Might have something to do with the pressure on the race. Think my confidence and technique have improved as I don't think I'd have been able to drop Knut a few weeks ago, especially at night. Good run at 10mila definitely on the cards, but very dependent on which leg I'm on and who I'm with.

GPS - http://loggator2.worldofo.com/?idstr=logatec2018ti...
.

Monday Apr 16 #

7 AM

Road 22:01 [2] 4.76 km (4:38 / km) +29m 4:30 / km
shoes: Asics Dynaflyte

ITW
Miserably foggy outside.
.
4 PM

Road 10:14 [2] 1.84 km (5:34 / km) +80m 4:35 / km
shoes: Asics Dynaflyte

HFW
.

Path/Terrain 1:33:38 [2] 16.72 km (5:36 / km) +330m 5:06 / km
shoes: Salomon Sense Marin

Recovery
Straight into a long but easy lap of Hoias with Emil+his dog. Hadn't really planned a time but it all felt very manageable and so flew by with some good conversation. Quite rainy and so muddy between the hills, but nice to see the forest without any snow. Went to the shop on the way back.
Should be nicely fixed before tomorrow's 10mila night test, starting at almost 10pm so going to destroy my sleep pattern but looks to be a fun race. Finally in some nice terrain, by local standards. GPS tracking for anyone interested available here.
.

« Earlier | Later »