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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ba-ba

In the 7 days ending Jan 31, 2010:

activity # timemileskm+m
  Running - Road and Trail6 4:27:20 33.09(8:05) 53.25(5:01) 725
  Orienteering2 2:49:48 11.31(15:01) 18.2(9:20) 63531 /49c63%
  Orienteering - Urban1 25:00 1.86(13:25) 3.0(8:20) 5015 /20c75%
  Warm up/down1 7:00 0.62(11:16) 1.0(7:00)
  Total7 7:49:08 46.88(10:00) 75.45(6:13) 141046 /69c66%
averages - sleep:7.3 rhr:53

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Sunday Jan 31, 2010 #

10 AM

Orienteering long 2:08:05 [3] ***** 13.0 km (9:51 / km) +380m 8:36 / km
spiked:11/23c slept:6.5 shoes: Inov8 Mudclaw 330 Yellow 2

Bit flustered at the start due to a rookie team and then seeing the complexity of the early terrain. Quite wobbly with any fine nav, and not too happy with my tactics or running ability on the longer legs (spent too long checking map when it was just head-down running) Was pretty tired to be honest.
1 - getting into what constituted a boulder. Checked out several before realising I was way too high. 1min
4 - too low, but caught it early and spotted the control quickly. 20 secs.
struggled up the banking, and not quick enough on the long legs. Slightly too far left on 7.
11 - there wasn't even a depression there, right? Bearing was way off - should have pathed it. Very easy to spot though.
14 - neaded for the standing stone right of where I wanted to be. Should have followed the bearing, not the obvious (and wrong) feature.
15 - my 1st BIIG error in a while. 'Parallel error' involving 2 lumps which in no way should have resembled each other and poor compass. Eventually relocated off some fields miles away before making the same mistake again (but not as big this time) Managed to make everything fit the map as well - a skill I've not utilised in a while. 8mins
16 - bit rattled, cocked up marshes, went too right and too far. 3mins
17,19 - too hesitant and low on both. 1min/30secs.
22. Too far right lead to too far down the hill. 1min.

So could have easily got under 2 hours if I was just letting the O flow a bit more like yesterday instead of worrying about what I was up to. Was pretty tired and had no speed or stamina, which was disappointing. If this had been a follow-the-leader fell run it would have felt so much easier - on trough stuff like this I find it quite hard to keep going.

After control 3 I didn't see anyone until nearly 80mins in - at 14.

Saturday Jan 30, 2010 #

11 AM

Running - Road and Trail 55:00 [2] 10.9 km (5:03 / km) +80m 4:52 / km
slept:6.5 shoes: New Balance N1024

Out to Beeley via Hillsborogh. Then back most of the way. Felt better on the way back than I did on way out.

Orienteering race (Beeley Middle - Black) 41:43 [4] ***** 5.2 km (8:01 / km) +255m 6:27 / km
spiked:20/26c shoes: Inov8 Mudclaw 330 Yellow 2

Aims for the day: 1.) get under 45mins. 2.) Not get passed by TomF, my 2 min man. 3.) Try and have a bit of a race! Managed all 3.
Beeley was so nice today, dry and with low brambles! Running pretty well throughout, but struggled a bit on the hills (esp. to 17), and only got caught in one rogue bramble - makes a change! Pretty clean, only a few minor mistakes/little hesitancies in area with many pits (i.e. leg 3)

3/8 - Bit slow due to checking off features. 30secs in total
18 - dropped down a bit early, checking off features. 20secs.
19 - didn't really get things matched up here, 45secs.
20 - should have just run for the most western path, but got caught up in trying to relocate in the no-mans land between tracks. Then was too south of the circle. (Idiotic dog walker telling me which way everyone else was going). 1min through both mistakes.
25 - thought I'd followed a straight line from the wall well, but was a lot lower than anticipated. 40secs.
26 - far too high to the wrong thicket, due mainly to direction out of 25.

realy enjoyed it, Oing well. Could have got under 40 though ;) Lets see how I get on on an area I've not sussed out tomorrow!

Warm up/down warm up/down 7:00 [1] 1.0 km (7:00 / km)
shoes: Inov8 Mudclaw 330 Yellow 2

Friday Jan 29, 2010 #

6 PM

Running - Road and Trail 37:30 [2] 7.25 km (5:10 / km) +120m 4:47 / km
slept:7.5 shoes: New Balance N1024

feeling pants run to get rid of the lethargy ahead of the weekend. Below Walkley, Bole Hill, Stables, Crosspool, Lydgate, Commonside. Chain smoking most of the way on the way back. Exam/footy didn't go too well either.

Thursday Jan 28, 2010 #

Note
rhr:48 slept:7.5 (rest day)

revision and beans and revision

Wednesday Jan 27, 2010 #

1 PM

Note
slept:7.5

Exam 3/6. Not great, but not too bad. Reckon I waffled a bit too much on one question without really saying much. alas.
4 PM

Running - Road and Trail 58:40 [3] 12.35 km (4:45 / km) +160m 4:28 / km
shoes: New Balance N1024

Post-317 with Ste my coursemate, who's doing the half and Edinburgh Marathon later in the year. Only run with him once before and he's got quicker - but he admitted to not feeling too great at this pace today.
Up Crookesmoor, Lydgate, Sandygate, down Carsick and Stumperlow to Fulwood Road. Accidental loop of Belsize road etc, Hangingwater lane, allotments, Bingham, Endcliffe, Eccy Road, Hanover Way, Uni, Weston Park. Comfy.
6 PM

Running - Road and Trail 20:40 [3] 4.05 km (5:06 / km) +40m 4:52 / km
shoes: New Balance N1024

Quick out to Collegiate via Weston Park and Hopital. Slow back.

Orienteering - Urban 25:00 [3] **** 3.0 km (8:20 / km) +50m 7:42 / km
spiked:15/20c shoes: New Balance N1024

Long-Short legs on Marcus' magic map. So magic I didn't notice any of the small paths! Time doesn't include the lap around number 5 as I managed to not see the tape when I went to the control site. d'oh. In the bit to the west of the hospital I could never see the way through, so kept on going out and round for very straightforward legs.
Just couldn't get into the 1:4000, which was odd considering I get on fine with both 1:5000 and 1:3000...

Tuesday Jan 26, 2010 #

2 PM

Running - Road and Trail 1:03:30 [2] 12.55 km (5:04 / km) +180m 4:43 / km
slept:8.0 shoes: New Balance N1024

steady. Broomhill, crosspool, Ranmoor, Bingham, Whitely, Forge Dam, Crimicar, Sandygate, Lydgate, Commonside. Tried upping the pace at times but couldn't. Didn't feel too great.

Monday Jan 25, 2010 #

Note
rhr:57 slept:7.5

looking at the material for next monday's exam, I may be able to justify going to the northern's on Sunday. Might put in a last minute entry...
6 PM

Running - Road and Trail 32:00 [2] 6.15 km (5:12 / km) +145m 4:39 / km
shoes: New Balance N1024

Cruised around a convoluted hilly road route around walkley and crookes, taking in blake, freedom, some heroes, some springvale. legs/lungs felt grand, but cut the route short a bit. Will extend with all of Springvale, Lydgate, and the roads off Crookesmoor.
route

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