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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rcro

In the 7 days ending Jan 23, 2011:

activity # timemileskm+m
  Running3 2:35:58 15.34(10:10) 24.68(6:19) 160
  Orienteering1 1:06:48 4.96(13:27) 7.99(8:22) 250
  Orienteering - Night1 1:01:59 4.35(14:15) 7.0(8:51) 160
  Orienteering - Urban1 25:07 2.68(9:23) 4.31(5:50)
  Total5 5:09:52 27.33(11:20) 43.98(7:03) 570

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Sunday Jan 23, 2011 #

Orienteering race (BOK Tyntesfield) 1:06:48 [4] 7.99 km (8:22 / km) +250m 7:14 / km
shoes: inov8 Roclite295 (1)

Not the fastest of "runs" today, but at least glad it was clean after last night! Felt that controls 2 and 4 were dog legs a bit, and climbing 2-3 was a real slog for some reason (I'm tired...?)

Control 5 seemed to encourage me to go the wrong side of the fallen tree, but looking at the map I can see that the control was correctly placed. Understandable having difficulty here - only controls 5 and 9 weren't easily visible from a very obvious line feature...

Went slow 8-9 as following a very, very rough bearing, loosely at that; found a knoll as I was going along so came onto the control in it's little hole quite easily, leading Alan Honey into it too. Bearing 10-11 ok but I went too low. Intended to aim off for 12. 13-14 via the string course which I think was the right choice. 14-15 through gateways as I expected there to be barbed wire fences on the straight line route. Wrong! And then didn't really have the energy to run the rest of the open - it was a lot of climb up to 17!

Could have been worse, and at least I didn't have to queue to register or start, or for that long to download!

http://connect.garmin.com/player/64724949

Saturday Jan 22, 2011 #

Event: WNL Wentwood
 

Orienteering - Night race (WNL Wentwood) 1:01:59 [3] 7.0 km (8:51 / km) +160m 7:57 / km
shoes: inov8 Roclite295 (1)

Absolutely terrible run! Spent ages at the start deciding where to go, then poor route choice through the early controls.

Went S-1-2-14-16-3-4-5-20-22-28-10-25-6-23-F.

Got 20 and 22 fine but distances felt a hell of a lot further on the ground than the map suggested - have checked the scale but it seems right... From 22 to 28 I hoped to see the junction between two distinct paths and turn off there. Sadly the paths were not distinct, nor the distinct paths that joined afterwards - I got a glimpse of what looked to be a small ride on my left that made me think twice, and then I realised that I was probably heading off the map...

Guesswork and forcing the terrain to fit the bit of map I wanted to go me to 28, same technique to 10. Looked at going in for 24 but decided it wouldn't be wise. 25 easy but then failed to find both 9 and 12 - although I did find a gully (but not the path next to it...). GPS suggests the platform I found near 12 was the one NE of the control.

Wanted to get 11 as I returned to finish but saw a footpath on the ground, assumed I'd gone to far and gave up, later realising that I was following the wrong path to the finish and going in the wrong direction...

2 mins late, could have been much much worse.

http://connect.garmin.com/player/64620809

Thursday Jan 20, 2011 #

Running 1:05:52 [4] 10.36 km (6:21 / km) +60m 6:11 / km
shoes: Saucony ProGrid Triumph 7

As I've seemingly felt fit all week, decided to go out again today in lieu of doing any work at all. Went round the Downs in daylight (just... the bloody gps took 35 minutes to decide it had moved just 2 miles since its last use) so that I could add bits in if I wanted.

Ended up taking little detours away from the roads to get some more practice running on mud - if I thought ahead I'd have worn more appropriate footwear. Then was a dash back to get the distance up to 7 miles to see how close I'd be to where I was in October. 30s slower than then but quite happy that I'd have beaten it quite convincingly if I'd stuck to the grass and flat. Still seems that 7 miles is my limit at the moment.

Was a film crew up on the Downs, but at least the damn helicopter/plane that's been hovering over Clifton all week had disappeared by the time I set out.

http://connect.garmin.com/player/64292271

Wednesday Jan 19, 2011 #

Running 19:54 [3] 3.72 km (5:21 / km) +30m 5:09 / km
shoes: Saucony ProGrid Triumph 7

Jog from home to Coombe Dingle. GPSed it tonight (as it found itself so quickly...) so got an exact time and distance. Quite gentle but would have been much happier not running up Whiteladies Road...

Running warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Saucony ProGrid Triumph 7

A warm up?

Orienteering - Urban (BOK Klub Night) 25:07 [4] 4.31 km (5:50 / km)
shoes: Saucony ProGrid Triumph 7

A series of sprint courses involving a maze. Head to head with Pete Foster - I won two very comfortably, lost the last by 40s - although 30s of that was due to control failure...

Good fun, but Coombe Dingle gets very boring once you've been there more than once, and running to the far side of hockey pitch when cold and tired is about as un-fun as it gets. Did one of the nights without a torch in the autumn, makes you wonder just how hard it would be to go around without a map either!

Did the maze very quickly first time. Second time the map had gone a bit funny, and I thought control 9 (No 36) was No 39 so spent a minute going around the right control thinking it was wrong! Third time in the maze the control failed and I spent 30s trying it before giving up.

Either something up with the SI cards or the controls tonight as I had problems on two cards and others seemed to too.

Tuesday Jan 18, 2011 #

Running warm up/down 15:00 [3] 2.5 km (6:00 / km) +30m 5:40 / km
shoes: Saucony ProGrid Triumph 7

to/from the Downs; felt quite good today!

The Clifton w*nkers are still out in their numbers trying their best to get in the way of anyone who looks like they may be running. One prat decided to randomly veer in front of me as I was overtaking him going up Whiteladies Road. He found out the hard way that I can't/won't stop instantly...

Running (UBOC Training) 45:12 [3] 7.1 km (6:22 / km) +40m 6:12 / km
shoes: Saucony ProGrid Triumph 7

UBOC fitness training led by Alice. Gentle jog at a steady pace round Clifton and then the Downs. Didn't get filmed for Crimewatch though...

http://connect.garmin.com/player/63999143

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