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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 1 days ending May 5, 2013:

activity # timemileskm+mload
  Orienteering1 1:45:23 9.46(11:09) 15.22(6:55) 32924 /26c92%31.1
  Running (road)1 17:00 1.43(11:54) 2.3(7:23) 1011.1
  Total1 2:02:23 10.89(11:15) 17.52(6:59) 43024 /26c92%32.2
  [1-5]1 1:53:39

» now

Sunday May 5, 2013 #

12 PM

Running (road) 12:41 intensity: (4:01 @0) + (6:04 @1) + (2:36 @2) 1.63 km (7:47 / km) +94m 6:02 / km
ahr:131 max:147 shoes: VJ Integrators

jog up to the start, some of it with Ruth

Orienteering race 1:45:23 intensity: (31 @0) + (19 @1) + (10:17 @2) + (1:31:59 @3) + (2:17 @4) ***** 15.22 km (6:55 / km) +329m 6:15 / km
ahr:161 max:172 spiked:24/26c shoes: VJ Integrators

IOC long

Went out easy, knowing it would be long. Maybe too easy, Winsplits saying I had a 30 second mistake to no. 1 even though I got it spot on.

2 was fine, using the lake to lead me in.
Got a drink on the way to 3 as Pat Healy abused me to just keep it steady as there was a long way to go. Had no confusion about the extra lake at 3 and even told Terry Lawless what was happening.
4. I was going alright and I decided it was time to be aggressive (apparently). Went straight and was going well, hit the stream but I was one plateau above where I though. Hit a re-entrant with a rock, no control and panicked. Ran back, worked it all out and just dropped into the control. Dropped about 1:30 here.
At the time I thought it was more and thought Conor would be coming up behind me at any time. Was clean though as far as 10 and running pretty alright.
Took a gel at the drinks control crossing over to 11, to further abuse from Pat telling me there's a long way to go. Apparently this cost me 10s but it was probably worth in the the long run! 11-16 went well, slightly off-line to 12 but it just meant I went around the hill instead of over.
17 had a little wobble on the way, going up an unnecessary re-entrant. Every second contour here is actually a form line! This meant I actually ran out of 17 up the hill quite well!
18 was fine, 19 I missed slightly, being at the edge of the circle but turning in then.
20 was a compass bearing, where I took my other gel.
Didn't pay attention at the start of 21 but saw the hill past it and didn't lose any time.
Was feeling tired now and I was a little wobbly for 22 and 23, being just slightly off in the circle.
Probably got really lucky on 24 as I was a little confused about which marsh I was actually in but once up the hill I saw it.
Then came pain and suffering as I tried to power to 25. Passed Steven Linton who was looking sore and dropped into it nicely.
At this stage my brain was very tired. 26 consisted of me thinking to myself something like "where am I, I see some crags, are they the high up ones, how am I up there, I can't be there, AAAAAAAAHHHHHH, just keep running I'm probably right, some expletives, this has to be it in here, oh god please let it be behind this hill, it better be here, YES!
Then I payed no attention and tore off down the hill only to miss 27...

A pretty clean run again, a few misses but no big time losses apart from number 4. Everyone else seemed to have huge mistakes or fade massively at the end, but I wasn't fast enough to capitalise, and came 4th (again). Happy considering how my JK long was but a medal would have been nice.
Maybe could have run some bits harder but I probably would have lost more time so it's hard to know. Was shattered enough at the end at the same time.

Running (road) warm up/down 4:19 intensity: (4:12 @0) + (7 @1) 0.67 km (6:27 / km) +7m 6:07 / km
ahr:115 max:138 shoes: VJ Integrators

small jog with Conor, should have done more really to loosen up better for tomorrow.

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