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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColmM

In the 7 days ending Jun 6:

activity # timemileskm+mload
  Orienteering5 4:58:25 23.53(12:41) 37.88(7:53) 13361145.5
  Running8 4:53:09 31.84(9:12) 51.25(5:43) 846565.0
  Strength and Conditioning2 10:0010.0
  Total13 10:01:34 55.38 89.12 21831720.5

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Sunday Jun 6 #

8 AM

Running 11:07 [2] 1.58 km (7:01 / km) +52m 6:02 / km
ahr:113 max:137 shoes: Asics Gel Nimbus Lite 2

shakeout
12 PM

Running 12:00 [2] 1.4 km (8:34 / km) +86m 6:34 / km
ahr:118 max:146 shoes: Inov8 Oroc 280

Orienteering 1:59:11 [5] 16.78 km (7:06 / km) +495m 6:11 / km
ahr:154 max:176 shoes: Inov8 Oroc 280

Northern Champs Long

Much better race today. Focused on being very clean, and making sure I took my time in tricky areas when I needed to. I mostly succeeded at this, and did take my time, and was very clean for large sections, with very minimal time losses.

I started well, and was smooth to #1 and hit it cleanly. The pace was steady but not too bad. Similar for #2 though it was very very easy. Appreciated the taped #3 and used it to plan ahead a bit. Clean through #4 & #5 but I lost 1min on #6 dropping in a re-entrant too late.
I was clean for the next few though a bit slow on the climbs for #7 & #8. Hit the path on #10 & #11 which may not have been quickest but was safe. Took my time to check things a few times on #12 but got it cleanly. #13 - #16 were lovely in the open and not too tricky though nor too easy, but got them all smoothly.
Took my first gel leaving #16, and navigated cleanly through the next loop #17 - #21, aside from a 30sec miss entering 17.
I got caught and passed by Nathan & Will G on the way to #22. This spurred me on to try and work in with them for a section, and took my 2nd gel on the way to #22 when tucked in behind. I was in the red soon and lost some time not going directly to the crossing point on #23, as did Nathan. Will dropped us here, but I did a stint with Nathan. I was behind to #23, but a miss on #24 where we lost 30sec and I ended up leading a few, so was glad to contribute my fair share of the navigation too, but it definitely helped keep my moving physically.
I came up the wrong re-entrant on #29 and lost maybe 1min & Nathan - but ended up catching up later despite struggling on the final climbs for #29 & #30.
Overall, pretty solid, happy with the technical performance, but little improvements to be made. Physically respectable, struggling towards the end, but kept myself moving reasonably decent until the final climbs.

Routegadget

Running 8:08 [1] 1.3 km (6:15 / km)
ahr:125 max:140 shoes: Inov8 Oroc 280

token

Saturday Jun 5 #

8 AM

Running 11:07 [2] 1.75 km (6:21 / km) +17m 6:03 / km
ahr:111 max:131 shoes: Asics Gel Nimbus Lite 2

shakeout
1 PM

Running 20:05 [2] 3.23 km (6:13 / km) +50m 5:46 / km
ahr:126 max:146 shoes: Inov8 Oroc 280

Orienteering 48:48 [5] 5.75 km (8:29 / km) +291m 6:47 / km
ahr:163 max:183 shoes: Inov8 Oroc 280

British Middle Champs

I went into the race reminding myself that the map was really tricky and to focus on the map. I knew the shape was good and I didn't think I'd have to worry about the running too much. I'd done various o trainings with mixed success, so I wouldn't say I was 100% confident in my technique, but I was pretty confident that I could turn it on when it mattered mostly by concentrating more.

Started reasonably well, cruising through the first, planning ahead nicely, and doing similar on 2. I had my route planned for 3, it was clearly tricky, and I tried to remind myself to take my time in. I kept good contact to about halfway, and knew roughly where I was for the 2nd half, but not exactly. Ended up in a parallel re-entrant, over-shooting, and coming back in from the path (90sec). I took my time on #4 to get back into it and made a safe plan for #5. I ran up the hill out of 4, and turned right when it felt like enough climb, but didn't confirm my exact location again. I climbed into the circle, but didn't know whether it should be higher or lower, and guessed from some map-reading that it might be lower. Faffed around here, before eventually climbing further up to find it (2'30).

That was a bad mistake, and I knew I'd lost the guts of 4mins by now. What a wretched start. Still, I knew the area was very tricky, so I put it behind me and told myself others would have similar issues.
I chose a nice line toward the track and navigated nicely into #6. Took my time, but pretty fluid through #7 & #8, and then a little scrappy entering 9, but not a major issue, so no complaints. #10 was easy, and then followed the wall to #11. Nice, this was a good stint done and my confidence was back.
I'd planned similar routes to #12 in geeking, so went up and along the path touching the rough open. From the top I climbed a little further to hit the lake as my attackpoint, and then descended across the re-entrant towards the control. I saw a control on a crag which I knew wasn't mine, and debated my position, I couldn't really remember crossing the wall, or how recently, so I thought the control might be lower. I dropped a good 50m height into another charcoal burning pit, and then realised my error. I had to climb the whole way back up. I had been right there, but just hadn't taken enough time from the lake to be sure. Killer (3'30).

Despite recovering well earlier, this one hurt a little more, I kept going because I knew every minute may matter, but struggled to muster the same drive or focus. I ambled through #13 - #16 mostly quite cleanly, and not too slow, but just losing little scrappy seconds compared to earlier's fluidity. On #17 I lost concentration and while I was actually on the right compass line, I hadn't been checking and panicked a little, heading up higher to check my location. Found myself, but dropped 1min. I rushed off to #18 and dropped to low to the crag below and had to climb back up around (30sec). I pulled myself together and was pretty clean home, but it didn't matter too much. It was a shocker overall. On just my more major mistakes it totalled up to 9mins or so, and there were plenty of smaller issues to be ironed out too.

The 3 bigger mistakes are the more frustrating as the last few were a bit the result of earlier issues and me letting my head drop. Each of those mistakes stemmed from a position of me doubting my exact location and choosing to carry on with my rough plan instead of taking a little time to confirm things. There are actually plenty of positives, I was really fluid through some tricky stuff and that showed in the splits #6 - #9. Even while feeling a little cautious, the running was mostly taking care of itself quite well. But ultimately it boils down to 3 poor decisions where I decided to risk it and didn't get away with it. It is all well and good focusing on the navigation, but it only counts if it is constant. Anyway, a lot taken away from this one, and I would be very keen for a similar middle distance race soon if there was the opportunity, but I don't think there is.

Comparing to Irish middle selection race results, it's hard to know what to make of it. I feel maybe a little unfortunate that I didn't get to race in the same race as the others, because I think I would have performed quite well in Ballyward, and even this performance may here may have been enough given the technical nature of it - however how it compares on paper, I do not know!

Routegadget

Running 13:12 [1] 2.18 km (6:03 / km)
ahr:133 max:146 shoes: Inov8 Oroc 280

Friday Jun 4 #

11 AM

Orienteering 28:12 [2] 3.27 km (8:37 / km) +99m 7:29 / km
ahr:126 max:154 shoes: Inov8 Oroc 280

Very easy o around the first loop of the middle from last october in Bishop's Wood.
Nice to get our, orienteering pretty well, one or two times got dragged onto lower routes than ideal, but pretty solid. More planning would be good, but won't stress too much.

Thursday Jun 3 #

3 PM

Orienteering 41:22 intensity: (19:00 @2) + (22:22 @4) 5.7 km (7:15 / km) +163m 6:21 / km
ahr:127 max:164 shoes: Inov8 Oroc 280

2 x ~10min o-intervals on Bishop's Wood re-running the night-o course from last October.
Skipped a few early and late controls to keep it short and focused on the nicer ones. Was keen to pick up the pace a bit, but focus on the nav, and it worked well.
Checking the compass, checking the feature in the circle, and following as I went. Much better than yesterday, and no real issues. Keeping the pace below race but good to pick it up a bit to get the confidence back. Will probably do a very easy o-training tomorrow.
10 PM

Strength and Conditioning 5:00 [1]

Wednesday Jun 2 #

10 AM

Running 48:54 [2] 9.45 km (5:10 / km) +76m 4:58 / km
ahr:124 max:145 shoes: Asics Gel Nimbus Lite 2

Some easy meadows catching up with Euzie, good times. Ciao Edinburgh, always a pleasure.
5 PM

Orienteering 1:00:52 [2] 6.37 km (9:33 / km) +289m 7:48 / km
ahr:130 max:154 shoes: Inov8 Oroc 280

A really nice local event on Newton Fell by LOC.
Took one look at the hillside and under-rated the area immediately. Picked up the map and started off with all the wrong mindset as I tried to decide what was best to do with my legs on this (intervals / easy). Ended up deciding to take the hills very chill and then pick it up for some trickier controls. On the way to #3 the map got really quite tricky and I got dragged into following some elephant tracks instead of picking my own route and making a huge mess of it. Lost about 5mins, and then decided I would just be jogging around and getting the navigation right. This was a bit better, but I still proceeded to make another 5min parallel mistake on #10 by rambling around a marsh short of the control.
Anyway, able to navigate for parts, but some disasters out there. I think some of that would be eliminated by the full-focus of a race, but a good wakeup call nonetheless so will try and make sure I get controls cleanly over the next day or two and maybe restore a bit of confidence.

On a side note - that was a cracking little area and would be really cool to seriously race in, makes me feel a tiny bit better that Ali T was also making some mistakes in the forest-y stuff (albeit not comparable mistakes).

Got dragged into maybe a little too much social running to have nailed the taper, but legs are feeling alright now, and I think 2 easy days will do the job nicely.

Also - hurt my rib a little bit playing sports at a BBQ on sunday, seems to be fine while running, but could feel it a bit today while orienteering, it just doesn't like certain movements, and the pushing around of the terrain does that a little. Not the most serious, and I think I won't notice in the adrenaline of racing, but it felt worth mentioning here before I forget.
10 PM

Strength and Conditioning 5:00 [1]

Tuesday Jun 1 #

12 PM

Running 1:02:10 [2] 11.65 km (5:20 / km) +186m 4:56 / km
ahr:130 max:167 shoes: Asics Gel Nimbus 21

Easy with Dan - we dropped by the killingfields and picked up Finn, Max & Eddie for a bit, with Eddie joining us all the way over to Blackford. And then from there Dan & I headed back home via the hospital.
Gorgeous day and some sunburn risk especially as most of it was taps aff, but I think I just about escaped.
Spent the rest of the day chilling in the meadows and playing some spike-ball, which took more out of me than I planned, but nothing serious.

Monday May 31 #

9 AM

Running 39:01 [2] 6.59 km (5:55 / km) +92m 5:32 / km
ahr:156 max:191 shoes: inov8 Roclite 280

Easy avo loop for breakfast before some driving.
8 PM

Running 55:55 [2] 10.01 km (5:35 / km) +232m 5:00 / km
ahr:130 max:179 shoes: Asics Gel Nimbus Lite 2

Arrived at the meadows just in time to witness the end of some milers. Found friends and then joined Ali and we convinced Dan in for a little bit of crags in exchange for a drop-off at Anna's.
Just a delightful evening, and good to catch-up. You'd miss this place.

Running 11:30 [2] 2.1 km (5:28 / km) +55m 4:50 / km
ahr:117 max:134 shoes: Asics Gel Nimbus Lite 2

car drop-off

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