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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rcro

In the 7 days ending Nov 19:

activity # timemileskm+m
  Running - off road3 5:07:59 25.71(11:59) 41.37(7:27) 1180
  Orienteering1 2:01:28 8.33(14:35) 13.4(9:04) 370
  Orienteering - Urban1 59:31 6.61(9:00) 10.64(5:36) 50
  Total5 8:08:58 40.64(12:02) 65.41(7:29) 1600
averages - sleep:5

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Sunday Nov 19 #

10 AM

Running - off road (Lap of the Forest) 3:18:18 [3] 25.27 km (7:51 / km) +600m 7:01 / km
slept:5.0 shoes: inov8 Mudclaw300 Dayglo/Blk

Long off-road run with Tom Cochrane. Pretty much the "standard" soft-ground route with a few variations where I didn't remember it correctly. Confirms I had no map with me to get across Moseley Green!

Very leisurely pace with a couple of reasonably long stops. Muddiest of all the runs so did road to finish.

Top part of Sallowvallets looking very good, and the parkrun course pretty with the leaves still on the trees. Got photoed in Beechenhurst and stopped to talk to a marshal on the cycle path who clearly doesn't enjoy Quantock races.

https://www.strava.com/activities/1281944208

Saturday Nov 18 #

11 AM

Orienteering (Kenfig) 2:01:28 [3] 13.4 km (9:04 / km) +370m 7:58 / km
slept:5.0 shoes: Adidas Kanadia tr7

Mark/Alice and Nigel training day on Kenfig Burrows - bookended by terrible rain but weather pretty good for the actual session.

1. Spurs
Went off compass alone for 1 and well too far left - but knew where I was. Spent a bit of time looking for tag at 2 before realising there were sides to be etc. Some stoppages for removing a thorn that's been stuck in my white o kit for a few months, and to redo laces, generally quite slow as rough and getting ankle used to it.
8, 9, 10 all in the wrong place. Can understand 8 as unmapped grot all around, 10 very visible, but 9 was right on the very edge of the circle and clearly wrong so spent a good while looking for it. Still wearing waterproof jacket for this and really overheating.
20:46, 2.14km, 70m
https://www.strava.com/activities/1280614015

2. Re-entrants
Dumped the jacket and was going pretty well, controls exactly where I expected them to be and ground the right shape. Only small miss was near the end (9) where not paying any attention to map at all and ran off the bearing. Relocated pretty clearly as map memory told me I wasn't where I wanted to be.
20:42, 2.80km, 90m
https://www.strava.com/activities/1280612889

3. Depressions
Generally ok, not planning on 2 just went to an interesting looking hole and attacked from there. Missed 5 - but never been happy with the map here. Found a tag in a re-entrant and stuck with that. Rest ok.
11:49, 1.44km, 35m
https://www.strava.com/activities/1280614070

4. Ridges
Nice easy jog around the ridges. No troubles or surprises but managed to do an extra 40m on the straight line somewhere.
7:50, 1.04km, 30m
https://www.strava.com/activities/1280611332

5. Depressions again
Shadowing (Freddie?) around same course as before, and offering some guidance particularly on the harder ones. Had a good look around at 5 to confirm it was in the right place (and the same place I'd been to before).
25:10, 1.46km, 40m
https://www.strava.com/activities/1280613954

6. Odds and Evens relay
Went for tactics on this and decided best was for the first runner to come back ASAP so that both maps get into circulation sooner. Meant pushing quite hard to 2. Got a reasonable rest after that, but all my other controls were further/harder sites - 6, 5, 9. Appears that we "won" but suspect our last runner went back to 6 rather than 10.
11:37 moving time, 2.05km, 30m
https://www.strava.com/activities/1280612851

7. Collecting flags and tapes
North and east area, so low distance but lots of stops to pick up. Weather turned quite nasty towards the end so good that we were able to get them in so quickly.
23:34, 2.47km, 75m
https://www.strava.com/activities/1280612696

Thanks to Mark and Alice for organising.

Thursday Nov 16 #

7 PM

Running - off road race (Night Sugar Fell Race) 50:00 [4] 8.67 km (5:46 / km) +350m 4:48 / km
slept:5.0 (injured) shoes: inov8 Mudclaw300 Dayglo/Blk

Reasonably chilly new night fell race around Sugar Loaf.

Started right at the back to be cautious with ankle and completely stuck in traffic for the climb up to the ridge, then doing well to gain places along it. Noted I hadn't seen any tags for a while then came across an unsigned junction where I wanted to turn right despite everyone else having gone straight on. A guy said "definitely straight on" but seems every one else behind me turned right, so I had to do a bit of fighting through bracken to get on the other path. Seems we'd all missed a sign much earlier on.

Then on to overtaking the same people I'd passed already, and pulled out a lot on the climb. Incredibly cautious where it was rocky, and on uneven descents so a lot of places lost on the main descent - some having done the even longer route earlier on, surprisingly recaught some coming out of the valley - but didn't race anyone to the end as not going to risk it on the rocks.

Warmed up nicely on run (and much more so in the car), reasonably nice route and a good run for the effort I put in - and with bad ankle went much better than I'd expected.

https://www.strava.com/activities/1278203924

HRM still playing up, but may have had strap twisted tonight not helping. Will try a new battery, annoyingly takes 2025s when all my stock are 2032s.

Wednesday Nov 15 #

Event: After Dark 2
 
7 PM

Orienteering - Urban race (SWOC Street-O) 59:31 [3] 10.64 km (5:36 / km) +50m 5:28 / km
slept:5.0 (injured) shoes: Mizuno Wave Rider 20

SWOC street-o around some strong smelly studenty part of Cardiff.

Had to take the tape off ankle as foot was hurting so much just walking from home down to train - hence being very cautious. Not taking it very seriously but did well to get over 10k in including stops (with toilet stop in Roath too).

S-5-10-11-3-20-19-23-9-32-21-15-22-31-16-18-24-6-25-8-17-1-2-F

A few troubles finding some sites, and not the opportune route as often just taking routes that completed whole streets. Thought I did well to be keeping up with Gary.

https://www.strava.com/activities/1276877634

Tuesday Nov 14 #

6 PM

Running - off road (MDC Llantrisant) 59:41 [3] 7.43 km (8:02 / km) +230m 6:57 / km
slept:5.0 (injured) shoes: inov8 Mudclaw300 Dayglo/Blk

Adhoc MDC run from Llantrisant. Ankle taped up so was never going to be running well - and being incredibly cautious all the way around.

Once in the open visibility very poor as foggy so had to slow down even more and have torch off head to be able to see the ground ok. As tonight was just to get out and do something without worsening injury came straight back rather than doing a loop of the woods at the end.

Pretty wet - ran wearing base layer, and full waterproof jacket, in addition to usual. Since not going hard didn't feel like too much.

https://www.strava.com/activities/1275393891

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