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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Scrappy Doo

In the 7 days ending Nov 11, 2017:

activity # timemileskm+m
  Orienteering3 2:05:24 11.64(10:46) 18.73(6:42) 507
  Run1 51:23 5.66(9:05) 9.11(5:38) 48
  Total4 2:56:47 17.3(10:13) 27.84(6:21) 555

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Saturday Nov 11, 2017 #

11 AM

Orienteering race 35:49 [3] 3.79 km (9:27 / km) +226m 7:17 / km

Middle Distance Race - Legutio - M45

Lovely beech forest, very runnable and good contour detail

Felt like I was treading water most of time and shoes not enough grip really (only brought trail and road shoes to Spain) - being hungover probably didn't help.

2-3 too far right out of 2 and lost a bit of confidence down slope and wasn't 100% sure where I crossed stream - 1 min

5-6 pushed low by fallen trees and had to climb back up to control - 40 secs

8-9 - went down re-entrant which took me too far right - 30 secs

11-12 - again too far right - 30 secs

13-14 - crossed wrong stream!! - 1 min


7 PM

Orienteering race 13:26 [3] 2.81 km (4:47 / km) +31m 4:32 / km

Night Sprint Race - Dona Casilda - Abandoibarra, Bilbao

Very good fun sprint race through parks in centre of Bilbao - good course with plenty of short legs and direction changes

Lost 5 secs on 2 as read stream as path initially!!

Not straight enough on 7 to 8 - 5 secs

Confused by which path was on to 13 - 5 secs

SIAC didn't register going through 14 (may not have got close enough) so had to turn and re-punch - 5 secs

Round instead of straight to 20 - 15 secs

5th - 1:06 behind Jason and 20 secs behind Andy

Tuesday Nov 7, 2017 #

Run warm up/down 19:46 [3] 3.1 km (6:23 / km) +34m 6:03 / km

Jog to start of hill reps and then back to car when light failed!!

Run warm up/down 9:50 [3] 1.7 km (5:47 / km) +14m 5:33 / km

Post intervals jog

Run intervals 21:47 [3] 4.31 km (5:03 / km)

Spare light not bright enough for hills, so did my own thing in end

Pyramid - 1, 2, 3, 4, 2, 2, 1 minute with 1 minute recovery

Miss counted on way down and did a 2 minute instead of a 3 minute

Not pushing that hard

Sunday Nov 5, 2017 #

Orienteering race 1:16:09 [3] 12.13 km (6:17 / km) +250m 5:41 / km

November Classic/Southern Champs - Course 3 (M45/M50) - 9.9km

A little bit better, but still scrappy (but so was everyone else!) and didn't feel I was running with any pace (still a bit wary of hips/glutes/quad on right leg).

No.1 - too far left out of start, but probably worked out ok as good approach into control from top of hill - possibly lost 20 secs

No.3 - In right area just searching for control - 30 secs

No. 4 - missed path at start of leg as very indistinct and covered in fallen leaves, then again looking for control slightly left - 40 secs

No. 5 again scrappy in circle - confused by thickets - 30 secs

No. 7 drifted right out of 6, so then ended up on paths rather than straighter to large stream - 1 min

No. 8 Got caught in rhodies coming out of 7 - 30 secs

No. 9 - should have stayed on rides, rather than edge of marsh on last approach to control - 1 min

No. 10 - totally confused by mapping of gorse bushes, and ended up too far left - 2 mins

No. 11 very poor route - changed mind for some reason from obvious quicker route - 1:30

No.12 - good route. just hidden control at end and iffy vegetation mapping - 1 minute

No. 16 - Don't ask!! - 45 secs

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