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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rcro

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Running - off road2 2:19:18 12.2(11:25) 19.64(7:06) 435
  Orienteering2 2:10:28 9.71(13:27) 15.62(8:21) 400
  Running1 1:21:30 7.03(11:36) 11.31(7:12) 495
  Total5 5:51:16 28.94(12:08) 46.57(7:33) 1330
averages - sleep:4.2 weight:74.4kg

» now

Sunday Oct 9, 2016 #

11 AM

Orienteering (Kenfig) 56:48 [3] 6.26 km (9:04 / km) +90m 8:28 / km
slept:4.0 weight:74kg shoes: Adidas Kanadia tr7

4.7km "green" (there was a lot of green...) course around Kenfig south.

Up to 2 mins lost on 1 - went in via the mapped paths that barely existed, completely forgetting the about the massive huge path on the ground that has never been on the new map (which annoyed me a lot when first running on new map in Jan). Lots of bramble bashing.

2 better, but a bit confused. Given direction that 3 actually was in, 2 might well have been one depression south of marked - Nick Dennis wasn't best pleased when he found it!

5-6 long leg. Decided to go roughly on line and hope I was lucky. Managed to find tracks taking me most of the way I wanted, with only a little bit of dry marsh cross country (thigh deep vegetation). before hitting the short cut area. 30s mistake at end by going to the little hillock and not the bigger one with control in.

8- I was too far east. Relocated from hillock to south so little time loss. Straight line to 9 as "knoll" was prominent. Mostly ok, but felt further east than I expected - GPS plot seems to agree. Tweak ankle shortly after control - had lasted well given roughness.

Big loss on 10 - 3-4 mins. Had perfect attack point 70m or so away from control but overshot by some way. Control was only 20m from the attack point so fairly confident this was a bit wrong - quite lucky I saw it when heading backwards again - and ended up leading someone else in who just arrived.

30s on 11 through bad route.

About 9 mins of mistakes, and not moving very quickly at other times. May still have continued my unbeaten streak as think Sam said he did 58.

Followed up with long walk by the sea with Ben - think he's now realised there's only about 11 months opportunity left for him to persuade me to do OMM next year...

Very hot at times - more like July than October when sun out of the cloud.

Saturday Oct 8, 2016 #

11 AM

Orienteering (Llangattock) 1:13:40 [3] 9.36 km (7:52 / km) +310m 6:45 / km
slept:5.0 weight:74.8kg shoes: inov8 Mudclaw300 Red/Blue

SWOC local at Llangattock. Unfortunately no 11k course after all today - longest was 7.9km.

Slow pace as ankles delicate and knees suffering from Malvern - and sometimes taking interesting routes over fastest.

2 mins lost on 6 - wasn't far away but didn't see pit in bracken. Bits of time loss on long leg as was bit further north than I expected, and detoured via the mis-placed "extra" control to confirm it wasn't just put very wrong. Saw it had no punch so looked around a bit before going to correct location about 100 yards away and finding control with punch. Tussocks were slow going.

1 min at 9 as lining up off wrong rocks. 2 mins on 10 as expecting a hill rather than a hole - realised when I saw a hole that didn't appear to be on my map.

Path up to 12 a bit funny - not as mapped.

Nice to get a terrain "run" in - even if legs weren't in it today.
10 PM


Think that's now 3 orienteering races in a row where i have been fastest finisher on the longest course :-)

Thursday Oct 6, 2016 #

10 AM

Running 1:21:30 [3] 11.31 km (7:12 / km) +495m 5:55 / km
slept:5.0 shoes: Mizuno Wave Rider 19

Some light touch controlling in Malvern. Bit didn't find many control sites and may have fallen off the map a few times. Quite nice.

Not going very quickly but still got to the trig in under the hour (59:15) - excluding stopped time after North Hill to take a phone call.

St Ann's Well is not a nice descent.

Did a little bit more controlling afterwards but had got dehydrated, so spent 40 minutes sat under the trees with eyes closed - and mostly back to normal by the time the train came in.

Wednesday Oct 5, 2016 #

4 PM


Today's coach home was racing Mark Two along the motorway. We won, I suspect by some margin :-)

However as all connecting trains to Cardiff have been cancelled and 1,000 or so people already at the entrance waiting for non-existant replacement coach service before we got in, fair to say the car is the moral victor today
6 PM

Running - off road 39:32 [3] 7.02 km (5:38 / km) +90m 5:18 / km
shoes: Mizuno Wave Rider 19

Turns out the bomb had also closed the SDR so car not a good way to travel either. No attempt at getting to Lliswerry.

Instead run down the road to see if I could see anything going on, and then have a look at the traffic. Went right to motorway junction; SDR open on way back, but using bus and ice cream van as reference, they'd done 200 yards in the same time it took me to do 3k.

Not doing anything too hard as day off tomorrow so will do at least something then. Bit of controlling work to do.

Let's see if that gets random kudos from USA.

Tuesday Oct 4, 2016 #

6 PM

Running - off road (MDC Pwll Du) 1:39:46 [3] 12.62 km (7:54 / km) +345m 6:57 / km
slept:4.0 shoes: inov8 Mudclaw300 Red/Blue

Today's random encounter with running SOC/ex-SOC M21 was with Matt Whipple - who was about 400 yards from my house. Seems he's joined the now well trodden path of UBOC alumni emigrating to South Wales.

MDC run west from Keeper's Pond. Actually quite a nice route for a slow pootle but my legs really weren't keen on the mile upon mile of tarmac whilst wearing full shoes meaning calves were totally buggered for the climb and type 2 fun scrambles.

Hanging on right at the back towards the end so less affected by Marcus's navigation. Daniel Hubmann will expect better from him at the weekend :-)

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