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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mishortkut

In the 7 days ending Jan 23, 2011:

activity # timemileskm+m
  Orienteering4 5:01:49 12.08 19.44 56537 /51c72%
  Trail running2 15:00 1.24(12:04) 2.0(7:30)
  Total6 5:16:49 13.32 21.44 56537 /51c72%

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Sunday Jan 23, 2011 #

9 AM

Orienteering race 45:16 [4] **** 5.26 km (8:36 / km) +290m 6:45 / km

Fermo frostbite event at Navar north.
Early start, got a lift with Dec.

Usual good planning by Fin, nice course with 2 long legs.
Lost perhaps 2 mins total by being either too high or too low at some controls. 45.16 finished 30 secs ahead of Declan
(thats the thanks you get) :-)
10 AM

Trail running warm up/down 5:00 [1] 0.8 km (6:15 / km)

12 PM

Orienteering (terrain walk) 2:30:00 [1]

spent 2 and a half hours on Gortalugney (Florencecourt) checking and tagging control sites with Greg for the Long O race.
It is very physical in parts (heather) the long course is shorter than the rest of the races at 13.5km but the physical nature of the terrain will slow most runners.

Saturday Jan 22, 2011 #

1 PM

Orienteering race 54:18 [5] *** 6.66 km (8:09 / km)

This race was planned to middle distance standards.
Lyle Fleming planned a great Brown course :-)

It went straight into a series of 10 controls all max 150m legs in an area of well mapped clumps of Laurel and earth walls going at random angles.
It was an intense almost sprint like start.
I was pretty clean through this section maybe losing a minute in total.

Then followed a section through runnable forest and patches of thicket with longer legs - here i made my biggest mistake trying to locate a control on an indestinct path in green lost 3 mins here.

Then a long leg to a section north of the river, quite a steep slope of open forest and undergrowth. 10 more controls to the finish. In this part I was often wayward trying to run on instinctive bearings and not using the compass enough lost another 3 mins on 5 of these legs.

As it was a middle distance a went quite hard at this thinking I would have the legs for around 45-55 mins and was happy enough with my running form - a clean run would have been 47 mins.
Jack was just under 1 min quicker but was not clean either.

other than getting a poke in the eye going to 26 it was very enjoyable!!


Wednesday Jan 19, 2011 #

7 PM

Trail running warm up/down 10:00 [1] 1.2 km (8:20 / km)

Run down to the lake with Jack before the start (to warm up the toes)
8 PM

Orienteering race (Night score) 52:15 [5] *** 7.52 km (6:57 / km) +275m 5:52 / km

last of the went series tonight was at the dollies brae end of Castlewellan.
crowd of around 15 the usual suspects, I went with Jack.

we had 45 mins but i set out to get all 10 regardless. Mass start event
10 controls in order and you can choose to leave out 2 controls.
No 1 was technical! but I knew the location from planning courses.
most of the others got held up in the green but I knew the MTB tracks :-)
after a few controls in the technical stuff it was all track running.

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