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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RichT

In the 7 days ending May 20, 2018:

activity # timemileskm+m
  Orienteering3 2:55:33 6.71 10.8 35026 /28c92%
  Swim2 53:00
  Run1 38:35 3.33(11:35) 5.36(7:12) 150
  Total6 4:27:08 10.04 16.16 50026 /28c92%

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Sunday May 20, 2018 #

12 PM

Orienteering race 35:56 [4] ***** 3.8 km (9:27 / km) +80m 8:33 / km

BRC2018 - Torphantric - M60 with Graham Capper (1st) and Simon Filmore (2nd).

Graham came back around 10th about 10 minutes down so knew we didn't have any podium ambition. Unknown to me at the time Simon missed out a control ;o(.

So I started off and although a path right and left decided to follow the red line. Unfortunately there were quite a lot of brashings so not so quick underfoot. But nailed the route and spiked the control. Then two short legs on compass both ok.

Another long leg to #4 and again caught out in brashed slopes. Struggled to make the contours fit on long leg but concentrated on compass and after a couple of minutes recognised veg boundary. Then found ride and spiked control, and short leg to #5.

Rest of course passed easy and happy to run it all albeit slow.

After finished realised that "gaffling" was pretty rubbish with each team having a short final loop amongst the 3 members. So Simon and Graham had 4.4km to my 3.8km.

Saturday May 19, 2018 #

1 PM

Orienteering race 1:19:46 [4] ***** 7.0 km (11:24 / km) +270m 9:33 / km

BOC2018 - Balmoral - M60 - 12th.

My best placing ever at the British Champs.

Preparation good in 4 good nights sleep of previous 5. Journey up on Friday and chill in Banchory at Gordon Arms Hotel worked.

Short warm-up as concerned how legs would cope with 7km.

Longest leg was to #1 - ignored the path route away from red line and took on the climb. Passed #4 hoping I would find it at 2nd attempt. Continued on through terrain and nailed re-entrant. Turn and followed marshes and then spur uphill to find boulder at #2. Decided to try and keep close to red line on long leg to #3 and took in climb up slope. Managed to recognise controls on crag and boulder on map as I climbed slope, and then bearing to 3 boulders and adjust bearing downhill to find boulder & crag below. 3 spikes !

Planned to descend between two huge crags and then contour below second. Found veg boundary, could see boulder field below and pair of boulders above so knew I was online. Found top of spur and dropped into rocky spur. Please to find #4 again.

Headed almost due north down spur, crossed two paths, found x-point and used path to bypass hill and spike control. 3rd fastest split as people struggled to find crossing point. #6 due east was simple, across river and up onto next hill. Boulder easy in reentrant at #7.

Planned to run over tops but legs tired already so contoured around to path and struggled uphill until close to crag. Uphill again towards #9 and right achilles began to play up. Nailed control in reentrant on farside of hill and planned to contour towards #10. Unintentionally dropped onto path and used it to reach cairn and then over small hill into crag.

Nailed short downhill to #11 and decided there was enough detail to go direct to #12. Vegetation changed at the end of the leg without being indicated on the map. Although hesitated recognised the gentle spur and found control. Now with another runner towards #13. Rushed the direction, plan a bit poor and missed the control at the end.
30 secs error, 30 secs recovery.
Caught by two other and followed them back onto track. Decided to go left of line so cut off track towards broad reentrant. Bit surprided by just how bouldery and difficult the climb was to find path, and real struggle to get going to run over hill and bear off to find marsh. But managed to reach control before two competitors I had dropped at #11 but had caught and passed me at #13.

Shot down hill across path, through green and contoured below spur to find my reentrant - spiked another. Struggled downhill over bouldery slope and drifted slightly west of north. Saw a control on a path and ran to it. Realised it was on a bend but couldn't make it fit shape on map. Few steps away and then realised it was different path, so about turn and hare across to control at #16.
30 secs error 30 secs recovery.

Tore down to #17 and finish.

Very happy with preformance considering average fitness level.

Friday May 18, 2018 #

8 AM

Swim 23:00 [3]

Ulverston Pool. Good nights sleep. 32 lengths. Strggled breathing at first then easier.
11 AM


6 hour drive from Ulverston to Banchory.

Thursday May 17, 2018 #

10 AM

(rest day)

DJ Massage

Right eye still getting the drops.

Wednesday May 16, 2018 #

9 AM

Swim 30:00 [3]

Ulverston Pool. Good nights sleep. 40 lengths w/o pb seemed much easier.
6 PM

Orienteering 59:51 [3]

BattleAxe #2 - Esthwaite Intake. Rough & tough on sunny evening. Taking it easy before BOC.

Tuesday May 15, 2018 #

5 PM

Run 38:35 [3] 3.33 mi (11:35 / mi) +150m 10:10 / mi
ahr:152 max:161 shoes: Hoka Speedgoat 2

Right eye still sore this morning so went and bought some Optrex.

Went out around Birkrigg & Sea Wood as an easy leg shakeout at the end of a lovely day. HR still a bit high but Sea Wood full of bluebells and wild garlic.

Monday May 14, 2018 #

(rest day)

Didn't sleep too bad but still felt pretty dreadful most of the day.

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