Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: A damp otter

In the 7 days ending Jun 1, 2014:

activity	#	time	miles		km		+m
Orienteering	4	3:33:11	23.44	(9:06)	37.73	(5:39)	880	82 /	96c	85%
Running	4	1:35:24	12.66	(7:32)	20.38	(4:41)	130
Cycling	3	1:34:39	22.25	(4:15)	35.8	(2:39)
Warm up/ Warm down	9	1:04:33	5.74	(11:15)	9.23	(7:00)
Total	18	7:47:47	64.09	(7:18)	103.14	(4:32)	1010	82 /	96c	85%

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Sunday Jun 1, 2014 #

9 AM

Warm up/ Warm down warm up/down (warm up+down) 6:20 [2] 0.79 km (8:01 / km)
shoes: Inov8 oroc 280

easy warm up and down.

10 AM

Orienteering race (British relay champs ) 33:02 [4] *** 6.81 km (4:51 / km) +220m 4:11 / km
spiked:22/25c shoes: Inov8 oroc 280

BOC relays champs 2014, round some scrap heap in the north east, had a huge gaffle at the start with only about 2-3 runners going to it, so the gap to the main group was large right from the off, caught a bit up by #3, but then lost about 75 secs on #4 which was a small depression next to a linear marsh that i just didnt see, went up the hill to relocate then saw it from above right next to where i had been running, but this point the main group was almost 2 mins ahead but i could still see them and reeled them in really slowly, sat behind some others round the technical bit using them and planning ahead, then had a shorter gaffle and then got up to todd and pete by 13 closing the gap down to about 20 secs.

kept it clean to spectator, came through in second but i slight wobble before lost another 20 secs to pete, then a small wobble and a 30 secs loss i the quarry before crossing the wall again sent me back down into 4th, the run in effectively began here, i ran it steady knowing that with a race tomorrow, vs the 15 sec gain if i went for it wouldn't really be worth it, so i just kept it steady into the finish and handed out in 3rd.

An ok position, but performance was still pretty poor, loads of misses, and letting myself get distracted by people on other gaffles.

http://www.boc.routegadget.co.uk/rg2/#17 gaffle CC

Saturday May 31, 2014 #

Orienteering race (British long champs) 1:29:00 [4] *** 12.79 km (6:58 / km) +420m 5:59 / km
spiked:16/20c shoes: Inov8 Oroc 280 (special occasi

British long champs at thronton wood and callay, not really my thing, really really rough lots of billburys and brashings and heather, that combined with lots of silly mistakes made a bad recipe. Got number 1 ok but missed the tiny path going into it, came too north to 2 and had to crawl through the bushes to get to it, lost maybe 45 secs on the marsh at 4 as it wasn't what I was expecting and I didn't see my attack point. Then the course went downhill both litreally and metophrically, and a poor (very poor) decision by me that the green might be runnable led to about a 4 min loss on 6.

After that motivation was sort of gone, and I just tired to enjoy and not kill myself round the rest of the course, still lost time on 7 as I didn't see the ride, and had all sorts of little misses near the end.

On a posotive this didn't tire me out too much, and I felt just as fresh when I finished as when I started which definetly means an improvement since the jk.

And Bulgaria will be a lot more runnable.

And I'm not even running the long at Jwoc anyway.

And I haven't been doing any long training.

But still I probably could/should have done better no more messing around crawling underneath dark green forest.

http://www.boc.routegadget.co.uk/rg2/#16
now i go back over it i missed over 60% of the controls.

12 PM

Warm up/ Warm down warm up/down (warm up) 4:37 [2] 0.59 km (7:49 / km)
shoes: Inov8 Oroc 280 (special occasi

warm up jog

Friday May 30, 2014 #

1 PM

Running (easy recovery run) 25:11 [2] 5.01 km (5:02 / km)
shoes: Inov8 f-lite 195 (blue+red)

easy recovery run round the common and oldbury court, working on running style.

2 PM

Warm up/ Warm down (warm down ) 4:17 [2] 0.68 km (6:18 / km)
shoes: Inov8 f-lite 195 (blue+red)

warm down jog

Thursday May 29, 2014 #

6 PM

Cycling (cycle to henbury) 35:00 [2] 13.5 km (2:36 / km)

cycle to henbury to meet emma, waited 10 minutes for it to stop raining but in the end as soon as i left the house it pretty much rained the whole way there which made the ride pretty unenjoyable.

7 PM

Running (steady run blaise) 31:07 [3] 6.06 km (5:08 / km) +130m 4:38 / km
shoes: Inov8 f-lite 195 (blue+red)

steady run round blaise, started with the big group in coombe dingle for the first k, then i headed out to blaise, and ran a couple of steady hills up dynamite, and to the folley following the end of the blazer route, Blaise was basically a mud bath tonight, got soaked and almost broke my leg in a rabbit hole near the club hut. good fun though.

Warm up/ Warm down warm up/down (warm down + stretching) 10:04 [2] 1.48 km (6:48 / km)
shoes: Inov8 f-lite 195 (blue+red)

warm down and stretching.

11 PM

Cycling (cycle back from emma's) 39:39 [2] 14.3 km (2:46 / km)

cycle back from emma's via easton, luckily it had stopped raining.

Wednesday May 28, 2014 #

4 AM

Cycling (back from work.) 20:00 [2] 8.0 km (2:30 / km)

back from work, via st pauls, roads completely empty saw maybe 2 cars.

6 PM

Warm up/ Warm down warm up/down (warm up/ down) 9:02 [2] 1.7 km (5:19 / km)
shoes: Inov8 f-lite 195 (blue)

warm up/ down for the wednesday urban race.

7 PM

Orienteering race (Urban series Cheddar) 35:13 [4] *** 8.83 km (3:59 / km) +80m 3:49 / km
spiked:20/25c shoes: Inov8 f-lite 195 (blue)

Urban race at cheddar, navigating pretty poorly today, partly due to me missing things and struggling to understand the map, lost time near the start as i just wasn't seeing the control order that clearly, as one of the controls was such a doge leg (#3) that the line going out of it was in exacly the same place as the line going into it, didn't see the cut through to #9, #14 was in the planners garden which looked OOB so i assumed i was in the wrong place and lost 45 seconds, biggest mistake on 18 where i couldn't get my head round the angles of the roads and ran about 400m off the map and lost over 2 mins, after that motivation was lacking and it was generally very muddy/slippy, admittedly i didn't really enjoy this but it was a good tempo training session.

Tuesday May 27, 2014 #

1 PM

Running (easy morning jog) 20:17 [2] 4.01 km (5:03 / km)
shoes: Inov8 f-lite 195 (red)

easy morning jog round the common, just did a few laps, legs felt good.

2 PM

Warm up/ Warm down warm up/down (warm down + stretching) 8:04 [2] 0.77 km (10:29 / km)
shoes: Inov8 f-lite 195 (red)

warm down + stretching.

7 PM

Running intervals (3x 800,600 ) 18:49 [5] 5.3 km (3:33 / km)
shoes: addidas adizero spikes

intervals on the track, session was on my own as the others were doing shorter reps again, i did 3 sets of 800,600, with 200m jog recovery between the reps and sets, with 1 300m jog recovery after the second set, feeling reasonbly good tonight, laces came un done a couple of times but apart from that i was running well.

Warm up/ Warm down warm up/down (warm up) 7:16 [2] 1.33 km (5:28 / km)
shoes: Inov8 f-lite 195 (red)

warm up jog.

8 PM

Warm up/ Warm down warm up/down (warm down and stretching) 7:23 [2] 0.79 km (9:21 / km)
shoes: Inov8 f-lite 195 (red)

warm down jog and stretching.

Monday May 26, 2014 #

12 PM

Orienteering race (Tamar triple cookworthy) 55:56 [4] *** 9.3 km (6:01 / km) +160m 5:32 / km
spiked:24/26c shoes: Inov8 Oroc 280 (special occasi

Cookworthy tamar triple brown course, after my bad experiences here 4 years ago i actually thought the area wasnt to bad on this occasion, i felt a lot stronger in terrain than i have been feeling these past couple of weeks, lost time on about 3 controls, maybe 2 mins in total, but bar that and my shoelaces keeping coming undone i was in control and felt comfortable for most of the race and managed to enjoy the mud.

1 PM

Warm up/ Warm down warm up/down (warm down and stretching) 7:30 [2] 1.1 km (6:49 / km)
shoes: Inov8 Oroc 280 (special occasi

partly on my own and partly with Ben C.

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