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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nh

In the 7 days ending Jan 24, 2011:

activity # timemileskm+m
  Orienteering6 1:45:45 12.61(8:23) 20.3(5:13) 330119 /128c92%
  Running2 1:39:05 9.82(10:06) 15.8(6:16) 640
  Total8 3:24:50 22.43(9:08) 36.1(5:40) 970119 /128c92%

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Monday Jan 24, 2011 #

(rest day)

Rest day after STB, drove home from Hawkes Bay also

Sunday Jan 23, 2011 #

9 AM

Orienteering race (Sprint) 17:42 [5] *** 3.9 km (4:32 / km) +5m 4:31 / km
spiked:20/28c shoes: Asics Gel-DS Trainer

Sprint The Bay 2011 - Stage 5 - The West Side. Came 21st in M21E in the race around Hastings Central.

Ran at a good pace throughout, as I was trying to keep ahead of Brent. Felt alright with my navigation as I was getting to the controls, although once in the circle I often stumbled upon them. Didn't use my descriptions nearly enough, with many controls I was simply running along until I saw the flag, often having to double back (2, 10, 11 etc). There was a lot of dead running throughout the course where I could have used them too. Should also have taken the time at the start to look at my map as I ended up in a dead end and had to double back. wasn't able to go toilet at the start which held me back a little. Through 13-16 I was a little hesitant, hard to see the narrow passages between buildings at speed. Should have looked more carefully at 21, realized halfway through the car park that there was an impassable wall and it was probably a dead end. Fortunately it wasn't but it was risky, should read better.

Need to use descriptions better, which will speed me up, make me more confident and give me time to read my map instead of having to look around so much while in the circle. Should plan ahead more also, so I can have more time to read the tricky sections of the map. Felt like I was running fast, but obviously wasn't so I should work on running speed too.
2 PM

Orienteering race (Sprint) 16:03 [5] *** 3.3 km (4:52 / km) +5m 4:50 / km
spiked:22/28c shoes: Asics Gel-DS Trainer

Sprint The Bay 2011 - Stage 6 - EIT. Came 22nd in the M21E grade.

Felt like I ran fast on the course, through the complex map, but in reality I didn't. Could plan ahead quite well , but not to the amount of detail required to navigate perfectly to the control. Like 'The West Side', I need to increase my pace in which I race. picked my routes fast as well, which was good as generally most routes are pretty 50/50. Should have looked around more as occasionally I overshot or almost ran down the wrong passageways (25).

Must run harder, or be able to run faster, to win sprint races. Also, need to practice reading the map while running so I can orienteer at full speed.

Saturday Jan 22, 2011 #

9 AM

Orienteering race (Sprint) 15:26 [5] *** 2.8 km (5:31 / km) +50m 5:04 / km
spiked:22/25c shoes: Inov8 Oroc 280s

Sprint The Bay 2011 - Stage 2 - Te Aute College. Came 15th in M21E.

Didn't adjust well to the forest at the beginning - wasn't expecting it and was used to typical sprint terrain after Stage 1 at Frimley Park. Didn't find I had the pace I wanted to hold, and didn't read ahead enough during the building areas. Was stopping or slowing constantly during this part, didn't focus or plan. Had good bearings through the forest sections, and also felt I could pick the features I saw on my map in the terrain. Didn't find I could open up on the Sprint or Hill Climb legs which was unfortunate.

Should have been more open minded going into the race, which would have helped me adjust to the terrain variation. Also, being more focussed on reading map detail and planing would help me a lot in future races, especially sprints. Need to work on speed and speed endurance too.
2 PM

Orienteering race (Sprint) 19:38 [5] *** 3.5 km (5:37 / km) +140m 4:40 / km
spiked:15/23c shoes: Inov8 Oroc 280s

Sprint The Bay 2011 - Stage 3 - Maison de Sante. Came 18th in M21E.

Felt alright during the first section in the forest, though not 100% in control of my navigation. Wasn't noticing enough detail, felt a bit hasty and definately not reading the map enough. Didn't get my exit direction well on control 4, ended up low on 5. Also, a little hesitant around 10 and 11, because of the closed areas. Felt alright on the Sprint leg, but wasted on the Hill Climb. Wasn't focussing in the last section through the forest, had bad exit directions from decision points on all controls. Found it hard to read contour detail, and didn't use tracks quite enough. Didn't follow Jourdan at all, which was good seeing as he was with me for a lot of it.

Need to be more in control during the race, by reading ahead and checking exit directions. I think the reason why I don't plan ahead enough is that I find it tiring to read the map while running, so I keep it to a minimum. Running with a map more will help me with this I think. Also, I need to push through undergrowth harder, orienteer more like a man.
7 PM

Orienteering race (Sprint) 19:19 [5] *** 2.4 km (8:03 / km) +125m 6:23 / km
spiked:18/24c shoes: Inov8 Oroc 280s

Sprint The Bay 2011 - Stage 4 - Sleeping Giant. Came 20th in M21E in the mostly downhill orienteering race on Te Mata Peak.

Didn't feel very in control of my navigation during the race, felt more like I was running blindly at most places. Felt alright near the start, as I had lots of time to plan on the way to 1, but didn't use this time very much at all. Should have definately looked at the map more during the forest/track section (15-21), this was where I was at my worst. Felt like I had a lot of energy near the end, which shows I didn't run hard enough throughout the race.

Definately need to practice reading the map while running especially through terrain. Had to slow right down to peer at the detailed sections of the course. Also, planning ahead so I can run as fast as I want through the technical sections. Need to be able to push myself to run faster too, felt like I was holding back an little self-conciously.

Friday Jan 21, 2011 #

8 PM

Orienteering race (Sprint) 17:37 [5] *** 4.4 km (4:00 / km) +5m 3:59 / km
spiked:22/shoes: Asics Gel-DS Trainer

Sprint The Bay 2011 - Stage 1 - Frimley Park. Came 17th in M21E.

Kept a good pace throughout the course, and, up until the last loop, planned ahead well and knew where I was going. Relatively clean, apart from stopping short on a few occasions (2, 3), and running past the gate in the fence every time. Took a bit of time to pick features while running, and should have taken notice of the Hill Climb leg before running it. Another thing I did wrong was rest at many controls. I would stop for a second while I punched it, instead of punching while running, saving energy and time. Bad route-choice for 23, didn't notice the gap in the olive green to the north of the conrtol. Would have seen it if I'd planned ahead.

I need to work on my pace for sprints more, and speed endurance. Got tired near the end of the course, one of the reasons for not planning ahead and stopping at controls. Also, running while running, so I will be less inclined to stop.

Thursday Jan 20, 2011 #


Rest day before STB. Got some high ropes thing out at Aotea too

Wednesday Jan 19, 2011 #

9 AM

Running 1:03:36 [3] 9.6 km (6:37 / km) +420m 5:26 / km
shoes: Mizuno Wave Inspire 6s

Ran via British Peak to Makara. Felt real good on the hills at the beginning, until the spur leading up the hill behind the substation. Also, didn't get a stitch even though I ate breakfast like 10 minutes before I started running. Maybe scrambled eggs doesn't give you a stitch?..

Tuesday Jan 18, 2011 #

1 PM

Running 35:29 [5] 6.2 km (5:43 / km) +220m 4:52 / km
shoes: Mizuno Wave Inspire 6s

Hill session on Norwich St, plus a 15min jog afterwards

400m hard, 400m recovery x 5
15min jog around the streets of Wilton

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