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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeS

In the 9 days ending Aug 7, 2011:

activity # timemileskm+m
  Orienteering7 5:14:34 29.3(10:44) 47.15(6:40) 1337
  Running6 4:36:17 36.71(7:32) 59.08(4:41) 422
  Total12 9:50:51 66.01(8:57) 106.24(5:34) 1759
  [1-5]12 9:50:37

» now

Sunday Aug 7, 2011 #

10 AM

Running 1:53:31 intensity: (1:15:03 @2) + (34:26 @3) + (46 @4) + (3:16 @5) 15.31 mi (7:25 / mi) +295m 7:00 / mi
ahr:128 max:184

Rob lured me out for a run with an ambiguous text with the words 'steady', 'ten' and 'Derwent' which I took to mean a steady 10 mile run round Derwent. Unfortunately, the 'ten' was the start time and not the distance. A few beers last night, and the effects of last week hit me hard at Fairhomes on the way back and I staggered in. Tim very kindly stayed with me and helped me home.

Saturday Aug 6, 2011 #

10 AM

Orienteering 46:09 intensity: (5:08 @2) + (21:51 @3) + (19:10 @4) 4.63 mi (9:58 / mi) +249m 8:32 / mi
ahr:142 max:154 shoes: VJ Integrator (8.5)

Scottish 6 Days, Day 6. 1st place.

To win the overall competition I had to win, and hope Ronnie Samor finished below 6th (my lowest position from day 3). It was my early start (10.11) but fortunately the area didn't really disadvantage an early start.

It all seemed to come together today, running and navigating. I started strongly and led right from the first control to win by a couple of minutes. One small wobble in the circle at 9, and a dodgy route to 11 were my only errors.

Ronnie didn't start, and so he got last place plus 5 and I won overall on countback.

Me: 1st, 1st, 2nd, 2nd, 3rd, 6th
Ronnies: 1st, 1st, 2nd, 2nd, 3rd, 50th

Most importantly, I enjoyed the orienteering all week, and whilst it was nice to win overall, it was more pleasing to have had my best run on the last day. I might do a bit more of this orienteering lark.

Friday Aug 5, 2011 #

10 AM

Running 28:50 [2] 3.46 mi (8:20 / mi) +58m 7:55 / mi
ahr:119 max:134 shoes: VJ Integrator (8.5)

From the cottage to the assembly area and then on to the start. Got offered lifts by a few kind orienteers, and got some banter from ba-ba.

Orienteering 48:04 intensity: (5:44 @2) + (12:57 @3) + (29:23 @4) 4.4 mi (10:55 / mi) +172m 9:44 / mi
ahr:144 max:154

Scottish 6 Days, Day 5. 1st place.

The area today probably suited me a little bit more, as it wasn't as steep or as rough underfoot as previous days. And I started well, managing to find the first control without losing any time for the first time all week. My first and only significant mistake in the circle was at number 4 where I was a little bit high and lost about 1 minute.

Slight wobbles on the routes to 6 and 7, I thought the beach would be more runnable than it was, but I'm still happy it was the right route choice. On the way to the beach I managed to trip over a shin height fence I hadn't seen and slice open my hand and my left shin. I had a few minutes of blood management to carry out so that my map didn't get obliterated.

Navigated smoothly through the shorter legs towards the end of the course, I'm getting my head back into map reading and visualising the terrain better. When I finished, I was in the lead, but today I started after the Samor brothers who between them have won 3 of the first 4 days, so it was nice to beat them both for the first time. And get my first stage victory of the week.

Running 16:33 intensity: (16:27 @2) + (6 @3) 2.1 mi (7:53 / mi) +12m 7:45 / mi
ahr:120 max:130 shoes: VJ Integrator (8.5)

Back from assembly to the cottage.

Thursday Aug 4, 2011 #

8 AM

Running 26:58 [2] 3.42 mi (7:53 / mi) +12m 7:48 / mi
shoes: New Balance 1064 (2)

Leg stretch. Got wet.
12 PM

Orienteering 58:51 intensity: (6:13 @2) + (19:50 @3) + (32:48 @4) 5.19 mi (11:20 / mi) +301m 9:37 / mi
ahr:143 max:154 shoes: VJ Integrator (8.5)

Scottish 6 Days, Day 4. 3rd place. Winner 53.46.

It was only a matter of time, and today I made my first 'I really have absolutely no idea where I am' mistake of the week, and I did it on the first control. I got pulled left, and was then convinced I hadn't gone far enough up the hill, when actually I'd gone too far. I just could not relocate, and eventually fell on the control. 5.30 lost. Bugger.

I then tried a clever route to number 3, staying left round the hill. Unfortunately it wasn't very clever, and nobody else had done it so I got stuck in tussocky bog and bracken. At number 3 my 6 minute man (who had won on day 3 and won today) had caught me. He got ahead when I took another rubbish route to 4, but I had him in my sights and ran hard to catch him again at 9.

Now the underfoot running was much better and I easily overtook him and was able to get out of sight and take a minute out by the finish, but still ended up 5 minute behind.

However, I did keep up the record of being in the lead when I have punched the finish control of each day. It didn't last very long today though!

So struggled with the terrain running on the first 4 controls, plus made one massive mistake and took a couple of dodgy routes. That all lost me about 7 minutes. The last section was good, running much better and navigating quite nicely. Very lucky to finish in 3rd place.

Wednesday Aug 3, 2011 #

5 PM

Orienteering 18:45 intensity: (1:24 @2) + (31 @3) + (16:50 @4) 2.17 mi (8:38 / mi) +21m 8:23 / mi
ahr:147 max:153 shoes: VJ Integrator (8.5)

Rest day sprint race. Oh dear, I was completely rubbish. It's been a long time since I've run on a 1:4000 map and I was all over the place. Stopping short, going too far, drifting off line. Made mistakes on 1, 4, 7, 8, 11, 14 and 25, each one at least 10 seconds, which all added up to a lot of time lost. I also struggled to run at any kind of speed on the easy bits. Still, it was on the beach and it was an amazing day so it was good fun.

Tuesday Aug 2, 2011 #

10 AM

Orienteering 52:29 intensity: (4:22 @2) + (19:47 @3) + (27:35 @4) + (45 @5) 4.51 mi (11:38 / mi) +204m 10:12 / mi
ahr:143 max:158 shoes: VJ Integrator (8.5)

Scottish 6 Days, Day 3. 6th place. Winner 48.20.

In terms of navigation in the circle, this was ironically my best run of the week. But it ended up being my worst position placing so far. Only one mistake of note on number 12 where I went off line as I came over the top of a hill and lost just over a minute. Outside of that, I made a few hesitations during the legs themselves, and some banana lines. It will be interesting to see where I lost my time on the splits.

Ultimately, I am struggling to run quickly through the terrain. I don't have the confidence to run downhill at any kind of speed, and went over on both ankles today. Unsurprisingly, I've lost all my terrain running ability (and I didn't have much in the first place!).

The elite race looked like a monster, and the times vindicate one of my main reasons for not doing it. I think I would still have been out there.

Edit: Looking at the splits I was just off the pace for the whole race. 1 minute on each of the first two controls, 30 seconds on 3, 4 and 5 and then 2 minutes at 12. Hmmmm, not as clean as I thought, or just very slow.

Monday Aug 1, 2011 #

8 AM

Running 32:11 [2] 4.24 mi (7:35 / mi) +11m 7:31 / mi
shoes: New Balance 1064 (2)

Morning leg stretch. Went the other way today, along the road towards the day 5 area.
12 PM

Orienteering 46:26 intensity: (5:02 @2) + (10:09 @3) + (24:19 @4) + (6:56 @5) 4.22 mi (11:00 / mi) +168m 9:48 / mi
ahr:147 max:165 shoes: VJ Integrator (8.5)

Scottish 6 Days, Day 2. 2nd place. Winner 44.51.

Second day of 'pot hunting'. And two orienteering events in two days! It's almost a comeback. I found the navigation very tricky today, and again it was a poor start when I missed the first control. I lost contact on the edge of the circle, relocated off the wrong open hill and ended up south of the control. Relocated again quickly, but lost 1 minute. Got my head back in the game, and was quite clean through to number 10, although there were lots of minor hesitations and stops to make sure I knew exactly where I was.

At number 10 I drifted well off line, and had to relocate off the crossing point and come back into the control from there, losing another minute. The bit in the light green at the end was fun, but we had a couple of easy legs.

The guy who beat be my 3 seconds yesterday had me by nearly 90 seconds today. I would have had to run pretty much completely clean to have done that time. But really enjoyed myself and the challenge today.

Sunday Jul 31, 2011 #

9 AM

Running 25:33 intensity: (24:01 @2) + (1:32 @3) 3.09 mi (8:16 / mi) +14m 8:09 / mi
ahr:121 max:133 shoes: New Balance 1064 (2)

Just a little explore from our holiday cottage. Down to the beach, along the beach and back through the holiday park. Coughing up a load of gunk this morning. Yesterday's parkrun certainly got things moving.
1 PM

Orienteering 43:50 intensity: (3:51 @2) + (9:33 @3) + (27:46 @4) + (2:40 @5) 4.18 mi (10:29 / mi) +222m 9:00 / mi
ahr:146 max:158 shoes: VJ Integrator (8.5)

Scottish 6 Days, Day 1. 2nd place, 3 seconds behind the winner.

I'm running M21S. I have my reasons. One of them is not pot hunting. The Scottish 6 Days M21S commemorative mug is not top of my must have list. I'm happy to have a bit of banter about running short with my friends, but I didn't really appreciate the commentator (who I don't know and therefore doesn't know me) abusing me for running short. And then claiming I mustn't have expected anybody to beat me. So by his logic, should that person not be running a longer course? Surely then the leader of every short class is too good and should be running the next class up?

Anyway, on to the race. Most importantly, I enjoyed myself, and that is the main aim of the week. I did start the race with the 'I'll just run into the circle and I'll see the control' attitude, but after making mistakes on 1, 3, 4 and 5, it clicked that wasn't going to work, and I started to orienteer properly. Unfortunately those mistakes had probably lost me getting on for 3 minutes. The biggest was at 3, where I came out just south of the control, thought I was north of the control and went the wrong way. That lost me 90 seconds.

After 5, I got my head sorted, and ran pretty much cleanly, with a couple of minor hesitations and wobbles. Struggled with my terrain running, and was hurting up the hills!

Saturday Jul 30, 2011 #

8 AM

Running 16:46 intensity: (1:04 @2) + (9 @3) + (4:42 @4) + (10:51 @5) 3.1 mi (5:25 / mi) +17m 5:19 / mi
ahr:154 max:162 shoes: Asics Gel Hyperspeed (8.5)

Newcastle parkrun.

New parkrun pb by 3 seconds, and a course pb by 58 seconds. But still frustrated. Good conditions with only a light breeze. Started off hard and ran the first mile in 5.10, about 20 seconds quicker than the first mile at Sheffield. At this point, I thought I was on for a massive pb. Slowed a bit in the second mile as my chest tightened up, and my breathing felt all metallic. Got to the 4k marker, looked at my watch and didn't think a pb was still on (needed to run about 3.10 for the last km) but managed it (or the km marker was wrong!). Probably only at 80%, so I think there is a lot more to come on this course.

Running 15:55 intensity: (14 @0) + (8:54 @2) + (6:47 @3) 1.99 mi (8:00 / mi) +3m 7:57 / mi
ahr:133 max:142 shoes: Asics Gel Hyperspeed (8.5)

Warm up, and then a warm down pacing Dad in (who got a new pb by 1 second) and pacing Mum in (who got a new pb by nearly 40 seconds). So pbs all round!

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