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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Joshosh

In the 7 days ending Nov 5, 2016:

activity # timemileskm+m
  Orienteering ◪2 3:52:57 20.3(11:28) 32.67(7:08) 58744 /53c83%
  Running (Road)5 3:04:43 17.83(10:21) 28.7(6:26) 128
  Total7 6:57:40 38.14(10:57) 61.38(6:48) 71544 /53c83%

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Saturday Nov 5, 2016 #

Event: Raatojuoksu
 
9 AM

Running (Road) warm up/down 35:00 [2] 3.0 km (11:40 / km)
shoes: Inov8 Oroc 280 Ice-Tec

Long walk/bit of a jog to the start
10 AM

Orienteering ◪ race 2:28:25 [4] **** 20.03 km (7:24 / km) +492m 6:36 / km
spiked:24/28c shoes: Inov8 Oroc 280 Ice-Tec

Raatojuoksu/Kadaverloppet 2016
Sipoo
Sibbo Vargarna-28
15.1km - 28c


Second largest mass start in Finland (maybe the world?) after Jukolan Viesti but ahead of Venla. Lots of people aiming for a small gap lead to a bottleneck and fallers, decided to cut through the forest and see if I could make up some places, an LS-37 guy followed me here and we did ok I think, forest was kinda rough and a good bit of snow around. Worked off the hills to number 1 and had to adjust my line a bit. 2 was pretty much just compass bearing and run over the bare rock. For 3 I ran safe along the veg change and then up to the control using the 2 massive boulders to guide. Slipped near the control and banged my compass, some bubbles in there. Totally wrong direction out of the control and ended up confused as to where I was. Figured out and just ran the trails and climbed, poor route. Ignored the compass to 5 and just ran off the features, no problems. Then towards the centre control for the first time. Didnt hang around just punched and moved on.

Solid into 7 and found a way down over the crag, fairly big drop though. Up to 8 I caught a small group who went over the hill while I went through the re-entrant part and got there maybe 20sec before them. Safe track route to 9 aswell. Compass to 10 and it all went wrong and hadn't a clue what was going on so bailed to the track once I had some grasp on where I mustve been, 4mins dropped here, maybe more. Back to the feed station and took my first gel, 1hr running at this stage and was feeling tired.

Track where possible to 12 and caught another few guys, good line into the control and 13 was solid too, not using the compass at this stage really, lost confidence in it. Back up to 14, same as control 3, and back again to the feed control.

Off out on another loop, was really flagging now and trying to focus on which lines to follow this time round. Was close to 16 but didnt know where, lots of rock features all looking the same, eventually found a control and figured out where it was, then into the control. ~10mins binned. Physically and mentally tired at this stage and tried to refocus, got 17 solidly and 18 did a bit of a banana for some reason but was in control, I was looking at the long leg so maybe lost some focus. Had found a smooth and simple route on the long leg (2.8km route) and no issues. Took my second gel on this route. Safe on the track to 20 and good into 21 followed by some hesitations to 22. Then came a 1.1km track run, which normally I'd be excited about but having done a longest run of 85mins and this after 122mins I wasnt delighted about it.

Last loop in around the ski trails I just tried to keep on chugging as best I could but everything was tightening up. Caught 3 guys and 24 and lead them to 25 before pulling away on a better line to 26. Took a round route to 27 to avoid most of the climbing and have an easier attack. Down the hill into the last control and got a cheer from Momma Komi waiting for me.

Long day at the office with some silly mistakes in parts. Not fit enough yet but at the same time it wasnt a total disaster, was fitter at Jukola for sure and I was doing 7:12min/km there with far less climb and easier nav (I know I was injured then). Toe held up pretty well with the taping and hip didnt give out apart from being tired after 90mins.

Raatojuoksu Route

Good day for Rastiaasit with everyone surviving:

Mens 15km:
78th Josh O'S-H - 2:28:25 (+51:31)

Mens 10km:
105th Antero Komi - 1:58:06 (+45:18)
190th Markku Matikainen 2:26:48 (+1:14:00)

Womens 10km:
75th Katariina Komi - 2:26:39 (+1:01:35)

Tulokset

Didnt do a cool down, just had some warm juice and layered up since it was -5 since the start, looked at some compasses and did some more online, then home for Karelian pies and cake and then burgers and cake a bit later!

Now to try and recover for what should be a tough Munster Champs next weekend back home.

Friday Nov 4, 2016 #

Note
(rest day)

Spending the day with the birthday girl and getting ready to race tomorrow morning in Sipoo at my first Raatojuoksu. Riina, Antero and Markku are all doing the 10km and I've opted for the 15km....20km is a bit long for me at the moment.

Thursday Nov 3, 2016 #

Note
(rest day)

Long day travelling, up at 5am and didnt get to Lahti till late. Almost missed the bus in Vantaa due to delays but just made it. A good bit of snow on the ground and -3 out. Maybe just as well the juniors didnt head to Tampere this week

Wednesday Nov 2, 2016 #

3 PM

Running (Road) 7:40 [3] 1.34 km (5:44 / km)

Down to the Marina filling station to meet Claire for a slow jog
4 PM

Running (Road) 49:13 [3] 7.8 km (6:18 / km) +22m 6:13 / km

Loop around th back of Pairc Ui Chaoimh, up the railway line, blackrock village and then the marina. Loop at the end to see the Norwegian (?) boat

Running (Road) 7:34 [3] 1.35 km (5:36 / km) +27m 5:05 / km

Back home!! Looking forward to the champions league tonight

Tuesday Nov 1, 2016 #

6 PM

Running (Road) 1:20:16 [3] 14.45 km (5:33 / km) +78m 5:24 / km
shoes: Asics Gel Noosa Tri10

Out the straight road and in the model farm road. 3 of the guys, out of a group of 5, were totally dressed in black and running on poorly lit or unlit (if that's a word) roads. Another 80min in the legs

Monday Oct 31, 2016 #

Note
(sick)

Not feeling too ripe today

Sunday Oct 30, 2016 #

11 AM

Running (Road) warm up/down 5:00 [3] 0.75 km (6:40 / km)
shoes: Asics Gel Noosa Tri10

12 PM

Orienteering ◪ race 1:24:32 [4] 12.64 km (6:41 / km) +95m 6:27 / km
spiked:20/25c shoes: Inov8 Oroc 280 Ice-Tec

Connacht Regional Orienteering Championships 2016
Aghrane Forest
M21L - 9.7km - 25c - 95m


SR = 1.303
RI = 0.133


First individual race on the come back trail.

Started off ok, got 1 reasonably well despite not seeing the veg change and the depression not being a 5m contour line. Safe to 2 and then to 3 was where I got confused with the rides.....which for some reason were not on the map. Ended up going too far and being in more depressions which werent on the map. 4 was fine but seemed weird. Straight out of the forest to 5 and coming back up the path Corbett was coming towards me, having started 4mins ahead of me. Good line through to 6, stubbed my bad toe in a fall on the way to 7. Through the "arena" and then passed a first section of open by the path which confused me as it was too soon, then passed the second which I thought was mine, in and then bailed and back through the depression and confused near the circle, hard to find a clearing when no rides mapped again, all of which looked like clearings. Found Jens W looking for this (12min man). Went straight to 9, again came out right but struggled to match stuff up. 10 was fine, 11 was strange and was a depression marked as big as the early ones but way way larger. Then tried to go through the clear route to 12, no gap, bashed through green forest for a while. After that 12 was ok as was 13. Solid to 14 and 15 then wrong route to 16, was starting to tire and wanted my gel. Missed 16, confused with the "veg changes" again and had to come back up to it. 17 was ok, 18 was mapped wrong I think (?) and in the wrong place. Good to 19 and then on the track robrunner came up from behind (18min man). 20 was fine too, tried to cut through the green leaving the control. Robrunner got back ahead here. Used the unmarked rides to get to 21 and then to 22 robrunner made a mistake and myself and Jens got away. Didnt see the huge track junction before 23, apparently im not the only one. Very hesitant to 24 with drains all over the place not marked and also a debatable earth wall. Thought I was on line to 25 but apparently not, passed the drain, near the crag, through a depression and then way east.

Negatives are the map mainly, hopefully all map, startlist etc issues won't happen for IOC2017. Positives are that I made it to 85mins orienteering with no real issues from my hip other than being tired for the last 25mins

CROC2016Route

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