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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rcro

In the 7 days ending Feb 19, 2023:

activity # timemileskm+m
  O - Planning1 2:00:00 3.73(32:11) 6.0(20:00) 50
  Orienteering - MapRun2 1:58:59 14.72(8:05) 23.69(5:01) 365
  Running - off road2 1:02:25 7.16(8:43) 11.52(5:25) 195
  Orienteering1 30:11 3.38(8:56) 5.44(5:33) 30
  Running1 24:52 3.47(7:10) 5.59(4:27) 85
  S&C1 15:00
  Total8 6:11:27 32.46 52.24 725
averages - sleep:5.3

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Sunday Feb 19, 2023 #

11 AM

Running - off road 31:29 [3] 5.6 km (5:37 / km) +165m 4:54 / km
slept:5.5 (sick) shoes: Adidas Terrex Speed Ultra (pin

Last run before coming back to Wales. Still pretty tired and with dry cough so this is a bit hard for me. Went into Brockhampton as it's flatter and managed a short run at reasonable pace but glad not to be doing more.

Resting tomorrow and possibly Tuesday too - see how I feel then.

Apparently common had been remapped (or nearly finished), Brian mentioned something about winter night league and Ifor Powell so maybe some hope that I'll be able to race here again one day.

Saturday Feb 18, 2023 #

11 AM

Orienteering 30:11 [4] 5.44 km (5:33 / km) +30m 5:24 / km
slept:6.0 (sick) shoes: Adidas Terrex Speed Ultra (pin

Hartlebury West. Very small area so 4x 1.1km courses with mass start and 24 runners running 24 combinations of the courses (plus 10 or so doing 3 courses)


Think D was probably the harder of the courses so starting on that meant I wasn’t used to the map. Useful to identify which bits were the brambliest (D’s paths were, others weren’t). Also had another quickish guy starting with D so head to head which made me push harder. Suspected we were first and second after first loop.

On my own for next one, which was quite straightforward, apart from having to go the long way round to 6 rather than through the gap in the bushes as another competitor had decided to stop and use the gap as a toilet.

Third loop was a bit messy to start as gap I was looking for at 1 was thigh deep bracken rather than thigh deep heather, similar for 2 then easy. Last leg was more routine as revisited 2 controls and had some decent path running. Think I may have won by a minute or so.

Had wanted to run around the other side of the road after (and the guy I was with on loop D did), but dry cough came back and just didn’t think it was a good idea - watch telling me I’m overtraining now too. Walked instead and it’s interesting enough to come back if there’s an event.

Friday Feb 17, 2023 #

11 AM

Running - off road 30:56 [4] 5.92 km (5:14 / km) +30m 5:06 / km
slept:2.5 (sick) shoes: Adidas Terrex Speed Ultra (pin

Monkwood and Ockeridge to explore somewhere different, but dropped Ockeridge as feeling rubbish. Nice place to jog around but had trouble with the one footpath I tried being blocked.

Thursday Feb 16, 2023 #

1 PM

O - Planning 2:00:00 [1] 6.0 km (20:00 / km) +50m 19:12 / km
(sick) shoes: Mizuno Wave Rider 24 Blk

Surveying Newent. Productive. Saw two red kites over John Kyrle school on the drive over.
6 PM

Orienteering - MapRun (Malvern MapRun) 59:12 [5] 11.44 km (5:10 / km) +150m 4:51 / km
slept:6.0 (sick) shoes: Nike Pegasus 38

Malvern MapRun.

Linear score where skipped 2 (but ran past it later), 23 and 25. So 22 out of 25 and appears to be 2nd place by half a control.

Some interesting bits strung together and keen to run around the Link as not done it before (though do know the through roads quite well). Hard climb back up that nearly broke me, and was losing momentum before it got steep.

Running wise, feeling pretty rubbish today - back and shoulder feeling out of alignment though can’t see any reason for it to be so, guessing it’s muscles playing up. Slow, and working pretty hard just to be slow - yesterday was hard so maybe not recovered. Also trying to vomit up the chocolate bar I’d bought to get change to enter as HOC still insist on cash entry (and cash is very difficult to come by when all the ATMs reject your bank card even though the bank says they shouldn’t!) On positives, cough so far hasn’t proved to be much since yesterday - coughed a lot at petrol station but barely anything in Newent or post run.

Wednesday Feb 15, 2023 #

12 PM

S&C 15:00 [3]

7 PM

Orienteering - MapRun (Radyr MapRun) 59:47 [5] 12.25 km (4:53 / km) +215m 4:29 / km
slept:6.0 (sick) shoes: Nike Pegasus 38

Not convinced I’m that well at the moment as hand is a bit funny and neck and muscles playing up. Now have a dry cough after the run so desperately hoping it’s nothing serious.

S-1-21-11-22-2-23-6-7-24-14-5-15-16-26-8-17-27-28-10-30-19-9-18-25-13-12-F. 530 points

Plan from the start was to get most on the way out and come back direct along the main road. Meant some tough climbs early on at a pace faster than I’m really capable of to keep up, with path along the golf course particularly hard work.

Strung together a route that put 26 on the way out when I would run past it coming back if cut short (which I did), possibly should have put 17 in between 7 and 24.

Tight on time coming back as had 20 minutes left just before getting to 30 so meant quite a hard run with too many undulations. Did well to just make it.

Tuesday Feb 14, 2023 #

12 PM

Running 24:52 [3] 5.59 km (4:27 / km) +85m 4:08 / km
slept:6.0 (sick) shoes: Nike Pegasus 38

Steadyish run which ended up being the old standard loop. For easy start pace was good so picked up the effort on the way back.

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