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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Frostbite

In the 7 days ending Sep 15:

activity # timemileskm+m
  running2 1:01:49 6.4(9:40) 10.3(6:00)
  orienteering1 44:11 3.23(13:40) 5.2(8:30) 190
  urban/sprint1 28:41 2.49(11:32) 4.0(7:10) 55
  Total4 2:14:41 12.12(11:07) 19.5(6:54) 245

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Sunday Sep 15 #

orienteering 44:11 [5] 5.2 km (8:30 / km) +190m 7:11 / km

British Middles, Chinley Churn. OK area for a level B event, not really suitable for a British Middles.

I lost about 15 seconds at #3, come up just beyond the control and didn't see it to my right until I had stopped and pondered the map and the control below me in a re--entrant. Could have got a better line on #7, I followed the elephant track into the rocks when it was easier going a bit lower down the slope. Could also have got a better line on #8 apparently. I just went straight up the hill to the path junction but it was very steep. A more circuitous route might have saved me 20 seconds or so. The section through the quarries was not very interesting, basically running along an elephant track parallel to the crags and the controls were easy. Then it was out onto the moor for a burn-up, helped a little by Roger pulling away from me over the first few before he disappeared out of sight. Very easy orienteering, nothing to trouble the brain very much.

Saturday Sep 14 #

urban/sprint 15:05 [5] 2.2 km (6:51 / km) +30m 6:25 / km

British Sprint heats, Loughborough University. OK for the first half, then started making little errors on 8,9,10. I was still doing ok until 15 where I misread the overprint lines and started heading for 17 instead. I almost got there when the penny dropped and I was basically on the wrong side of a building that took me 20-30 seconds to run round. I found it very hard work trying to raise a sprint to the finish after that. Finished 10th on the heat, 29 seconds away from qualification so I could have done it but it would have needed a perfect run.

urban/sprint 13:36 [5] 1.8 km (7:33 / km) +25m 7:04 / km

British Sprints final, Loughborough University. Felt better with my running than in the heats and was going pretty well. Didn't get the best route to #7 and thought I would never find my way out of the blocks I was caught up in. Missed a way through the buildings at #9. Did a stupid at #11 where I knew I had to get all the way to the bottom of the downhill path before turning right, but turned right too soon anyway. I don't know what I was thinking, I knew I couldn't get through the building. Wasted 20 seconds or so. From there to the finish I was chasing Simon Thompson who I had already caught once at #10.

4th in the final, a minute down on Chappers and Paul G. I could never have gone that fast, but I should have got 3rd.

Maybe I will work on my sprint speed/technique for next year's JK Sprint in my home town.

Thursday Sep 12 #

running 38:00 [3] 3.6 mi (10:33 / mi)

Just jogging up to Meanwood Hospital and then 2 * approx 600m efforts on the perimeter path, then jog back through the park. Just about managing 7 minute miles on the second effort.

Wednesday Sep 11 #

running 23:49 [3] 2.8 mi (8:30 / mi)

First attempt at running even moderately quickly for weeks. It felt all wrong but could have been worse I suppose. I thought I wasn't going to be able to run on Saturday but now I can, but I'm not sure there's any point. Is there ever?

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