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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joshosh

In the 7 days ending Sep 24, 2016:

activity # timemileskm+m
  Orienteering6 3:51:55 19.83(11:42) 31.91(7:16) 56748 /56c85%
  Sprint Orienteering1 21:11 2.42(8:46) 3.89(5:27) 5217 /17c100%
  Running (Road)2 14:27 1.65(8:44) 2.66(5:26) 36
  Running (Trails)1 7:04 0.62(11:25) 1.0(7:06) 18
  Total8 4:34:37 24.52(11:12) 39.46(6:58) 67365 /73c89%

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Saturday Sep 24, 2016 #

(rest day)

Day spent "Keeping up with the Komi's".

Komis on tour

Went back to Surmajärvi and walked around some of the cliffs and checking out the grain grinding stones (that's the technial term) while munching on lingerberries and blueberries.

Round Rock

Then to this cool little cliff spot where we did a BBQ of sausages and kebab thingys.

Happy Camper


Maybe the best part of the day though was half price pick-n-mix in the S-Market on the way home!

Good day on the sports front too. Spurs won 1-2 away to Boro, Munster won with a BP and Pelicans won 4-2 against SaiPa.

Friday Sep 23, 2016 #

1 PM

Running (Road) warm up/down 9:42 [3] 1.82 km (5:20 / km) +16m 5:07 / km
shoes: Inov8 Oroc 280 Ice-Tec

Down past the Matkakeskus to the start for training today. Back on another Sprint map, on the opposite side of the road to the previous training.
2 PM

Sprint Orienteering 21:11 [3] 3.89 km (5:27 / km) +52m 5:06 / km
spiked:17/17c shoes: Inov8 Oroc 280 Ice-Tec

3.1km : 18c

SR = 1.255

Used some of the same controls from a race held here a while back and then added in my own. Not much to note, pretty clean. Maybe not the best routes to 12, 14 and 17 but not certain. The open rock from 15-16 was quite tricky to get down so maybe the road would have been faster here. Couldnt get to control 18 because of building work.


Running (Road) warm up/down 4:45 [3] 0.85 km (5:37 / km) +20m 5:02 / km
shoes: Inov8 Oroc 280 Ice-Tec

Back to the apartment.

Now to watch some of the Euromeeting tracking and live results for some of the afternoon. Shame that there are no Irish out there.

Then tonight is SM-yö Quali and NAOC middle so might see some of that if there is tracking/live results

Thursday Sep 22, 2016 #

5 PM

Orienteering 41:51 [3] 5.67 km (7:23 / km) +136m 6:35 / km
spiked:8/9c shoes: Inov8 Oroc 280 Ice-Tec

Lahden Taimi
B-rata : 4.6km : 9c

SR = 1.234
RI = 0.024

As with last night I messed up the first control in the green. Flipping it into a positive, it's clearly something I need to work on as an isolated skill. Fluffed around near the control but not at it. In the region of 3mins dropped. Clean for the rest of the course though once I got my head in gear. Went straight to 2 but the forest was quite heavy going with lots of deadfall about. Found a nice route through the crags to 4 and across to 6 was nice being able to pick out features ~100m in the distance. The control I think was slightly wrong, hanging on the crags but not the boulder

Happy with how straight I went on route to 2, 5 and 6. Just need to give more attention to the needle more often


Taimi 22.9 route

Two people asked me today was I the Irish guy, one attempted my full name!!

Now to settle in for Finland v Russia in the Ice-hockey World Cup.
10 PM


Can't beat a bit of techninelentology in sport:

Wednesday Sep 21, 2016 #

8 PM

Orienteering 35:05 [3] *** 5.75 km (6:06 / km) +67m 5:46 / km
spiked:5/8c shoes: Inov8 Oroc 280 Ice-Tec

LS-37 Night-o Club Championships 2016
B-rata : 4.1km : 8c

SR = 1.402
RI = 0.381

Just myself and Markku tonight. Poor night in the forest, messy. Quite cold too, just 3°C and dropped below 0°C later in the night. To number 1 i found another control in the circle XX7 when i was looking for 217, both in depressions. Couldnt see the emit punch but thats a normal issue since they hang them separately and sometimes on another tree. Used the manual punch, old school. Headed away from the control and then running on the road i thought maybe it was the wrong control so went back, it was, eventually found the other one. Could see the kite from maybe 10m or so. First time round I missed it by < 20m and then lost >4mins

3 I got nervous on the route as with 4, felt I had run too far. Then track to 6 since I thought the marsh would be similar as the one near 3, which was rough looking, turns out it wasnt. To 7 got confused by the track and some extra motorbike tracks too, another 50sec or so.

Maybe a night-o league around Cork through the winter could be a good idea?! Even in areas like Curragh Woods, Currabinny, Ballyannon, Farran and Marlogue etc, and have a short and long course. Simply one race per month for October, November, December, January and February. Tiny little reflectors on the kites and away you go.

Night Train

Apart from the brain mishap to 1 I'm just not confident enough in the night. Something to work on, that and improving the relationship I have with my compass. Without the huge time loss at 1 i'd have been maybe 6th, instead 16th. Only 628 points out of a possible 1000.


Vierumaki route

Home in time to see Spurs beat Gills 5-0 and have 29 attempts (12 on target) to Gills 6 attempts (0 on target)

Tuesday Sep 20, 2016 #

6 PM

Orienteering 41:15 [3] 6.54 km (6:18 / km) +138m 5:42 / km
spiked:8/10c shoes: Inov8 Oroc 280 Ice-Tec

P-H Iltarastiti - Muistorastit
Tapanila etelä
B-rata : 5.7km : 10c

SR = 1.147
RI = 0.041

Down the roads to 1 and the cross country to 2, the downhill in the scattered trees was rough going. Caught Markku on the route to 2. Bit to the north on route to 7 but knew I was near the contour line so headed south, dropped maybe 45sec. Tried not to drift to the right on route to 9 and in doing so ended up drifting to the left. 60sec dropped here.


Tapanila Iltarastit route
8 PM

Orienteering 26:39 [3] 4.28 km (6:13 / km) +49m 5:53 / km
spiked:8/10c shoes: Inov8 Oroc 280 Ice-Tec

P-H Iltarastit - Yösuunnistusharjoitus
Tapanila etelä
Yö-rata (Päivä C-rata) : 3.5km : 10c

SR = 1.224
RI = 0.125

One of the first forest night-o races I've done, excluding Jukola. Brain stopped working on the route to 6. Hit the path but wasnt sure where, headed north and realized it was the wrong way then wasnt sure near the circle and ran around a bit, found the marsh and back to the control. +120-150sec. Not overly confident in the night, doing the Yökuppi tomorrow with Markku, some bonding time, so will get more practice at least.

Pelicans beat Turku tonight in the Isku Areena 6-1 and were 6-0 up after the second period.


Tapanila Night Route

Trying a Results Index (RI) while here to see if it works as an idea, very simple principle. A value closer to 0 indicates a better result.

RI = (Finishing Position) / (Total Competitors)

Monday Sep 19, 2016 #

4 PM

Orienteering 42:31 [3] *** 4.33 km (9:49 / km) +72m 9:04 / km
spiked:9/9c shoes: Inov8 Oroc 280 Ice-Tec

B-rata : 3.9km : 9c

SR = 1.110
RI = 0.025

Possibly my cleanest race in Finland to date (in the forest). Ignoring getting stuck in the undergrowth there was only time loses to 1 (+10 sec being hesitant and for some reason checking a boulder), 3 (+25-40sec again hesitant as to exactly where the control was), 9 (bit of a banana route but it was safe). Tried to go straight as best i could where the option presented itself. But the hashed green was horrific. Looks like I lost about 50sec in the hashed green on route to 5 when maybe heading straight out to the track would have been better. This section was loads of fallen trees at about mid thigh height, reduced to slower than walking pace. Still executed the route well though.

Missing some of the route because fell over in the hashed green and apparently hit stop on the watch so have drawn in the route I took using MS Paint, surely there is a way to snip out a section in QR and replace it with a manually drawn route? Total distance altered by +30m for the section where the GPS wasnt on so i can run the SR calculation.

The map is jointly owned, updated and used by HU-46, LS-37 and RaVa......sounds like a good system to put in place back home........


Surmajärvi Route edited

Going to be hopefully doing 2*o-sessions tomorrow with LS-37 in Tapanila, one day and one night

Sunday Sep 18, 2016 #


Decided to start adding in an SR figure for each training/race (where possible), could be interesting.

Did these calculations, firstly in my MSc, based on total distance run and straight line distance, either total for course or a specific leg, where sinuosity is a measure of the deviation from the shortest path.

Sinuosity Ratio (SR) = (Curvilinear length) / (Euclidean distance)

Where SR (based on calculations for rivers) =
  • 1 = route is perfectly straight
  • < 1.05 = route is almost straight
  • 1.05 ≤ SR ≤ 1.25 = route is winding
  • 1.25 ≤ SR ≤ 1.50 = route is twisty
  • 1.50 ≤ SR = meandering route

    Obviously a route is impacted by terrain type and also event type, i.e: sprint SR should differ from middle/long distance due to more complete barriers to progression while in the forest there are more partial barriers. Maybe the categories need to be refined for orienteering as the route is rarely straight but 1.05 - 1.25 and 1.25 - 1.50 are big gaps between values
  • 1 PM

    Orienteering 44:34 [3] *** 5.33 km (8:22 / km) +105m 7:37 / km
    spiked:10/10c shoes: Inov8 Oroc 280 Ice-Tec

    Hollolan Urheilijat-46
    B-rata : 4.5km : 10c

    SR = 1.184
    RI = 0.071

    Nice forest, pretty tricky in places. Hip not giving out too much at this running which is good. Still being smart and not really pushing. When on route to 1 I was looking for a large boulder, didnt expect it to be so big though!

    Iso Kivi

    Also between control 6-7 there was some Bear poo below the crags. Didnt see any bear so i can only assume they have gone home to have their porridge. The brain switched off for some reason just after leaving 7.


    Back to momma and papa Komi's for dinner after followed by homemade apple pie and ice-cream! Then back to Lahti for the second half of the Spurs match.


    Running (Trails) 7:04 [3] 1.0 km (7:06 / km) +18m 6:30 / km
    shoes: Inov8 Oroc 280 Ice-Tec

    Jog out towards control 1 and back along the ski tracks

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