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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ba-ba

In the 9 days ending Aug 7, 2011:

activity # timemileskm+m
  Orienteering6 8:58:04 34.36(15:40) 55.3(9:44) 252092 /135c68%
  Running - Trail + Terrain1 44:15 4.87(9:05) 7.84(5:39) 285
  Warm up/down4 29:44 3.46(8:35) 5.57(5:20) 43
  Total7 10:12:03 42.69(14:20) 68.71(8:54) 284892 /135c68%
averages - sleep:8.4 weight:72kg

» now

Sunday Aug 7, 2011 #

slept:7.0 weight:72kg

Plenty of positives to take away from the week. A few negatives in there but stuff I knew needed ironing out - mainly concentration-based, but I do like to enjoy my surroundings! Looking forward to getting some wheels and the ability to go orienteering more often, as I really need time with map-in-hand - once sorted I'd like to do something at least once a fortnight. Whilst Teesside isn't the orienteering hotbed that Sheffield is, it's within easy distance of EBOR, AIRE and SYO - all fairly prodigious event organisers, and with the NE clubs to supplement, along with brief forays into the lakes and borders.

Had a speak to CLOK after yesterday's run and it seems like a good club.

Saturday Aug 6, 2011 #

11 AM

Warm up/down warm up/down 6:41 [2] 1.15 km (5:49 / km) +12m 5:31 / km
ahr:152 max:173 slept:7.0 shoes: Muclaw 333 (3)

I was tired but really up for this today.

Orienteering race (Ardchattan) 1:23:12 [5] **** 10.2 km (8:09 / km) +425m 6:45 / km
ahr:165 max:178 spiked:18/21c shoes: Muclaw 333 (3)

I was looking forward to this and for the most part was really pleased with how it went - I actually felt like I was racing as well as orienteering properly! I had 30secs to make up on one kid, everyone else needed 6mins which was doable but a bit of an ask.

So I bollocksed #1 by at least 5 minutes, probably more like 6/7. Massive parallel error compounded by trying to relocate off the wrong boulder as the one I was looking at on the ground was covered by a red line on the map. I'd climbed way too far due to poor compass after hitting the first river and gaining height. Was lead in by my 3 and 6 minute men exiting the control.
Reeled them in and we were running in a small group up to 9, me pushing the pace. Then the went south whilst I went up and over the hill leaving 9 and went north to 10. Put the boot in and never saw them again.
14 - iffy through the slightly wooded section (no surprise there then!), ended up on the wrong side of the hill but realised quickly (courtesy of hearing running water!) and corrected, so only losing 1min maybe - though I did have to pull away from Ian Webb again!
17 - I'd passed the Swiss bloke and Ed so was 1st person still in the overall running on course. Was dead on the read line before climbing too high. Heard them announce me through the previous radio control then proceeded to ditch 3 mins overshooting. Swiss and Ed got back ahead by quite a way!
Clean through to the end and overtook Ed and Swiss who mucked up the fence crossing before the 2nd last.

Quickroute - now with added green tracks!

Managed to get the 30secs required on the Ravinen guy but the 2 big errors cost me in trying to gain a few more places. Today was just a case of so near and yet so far from a really good run.

Friday Aug 5, 2011 #

12 PM

Warm up/down warm up/down 6:20 [1] 1.25 km (5:04 / km) +2m 5:02 / km
ahr:155 max:187 slept:9.0 shoes: Inov8 Oroc 340

felt crap today.

Orienteering race (Loch Smell and Shitavalle) 1:31:26 [3] **** 8.0 km (11:26 / km) +330m 9:28 / km
ahr:152 max:178 spiked:18/28c shoes: Inov8 Oroc 340

Ran: 9.54, 173m (9:35min/km - ouch!)

Today was my bad day. I was dog tired physically and mentally. Declan Gray caught me at 6 and I couldn't keep with him after 10. Was with Birtwhistle and Bown for a bit (11-14) who had caught me 10 and 14 mins respectively, but sticking with them was the only bloody-mindedness I could muster. I think the first 5 controls, which I found very rough, put me in a bad mindset from the start - on leaving 5 I got stuck in a bush on the beach-front and couldn't move for about 90 seconds.
2 - didn't go far enough, 1min.
5 - low, didn't really know what I was doing anyway.
15 - bobbins
21 - took the coastal option even though I knew it would be bloody slow. Then fucked up in the circle, even with the car-sized boulder as an AP!
After this I was just sloppy on most of those that remained. I tripped over towards 26, swore and lay on my back for a few seconds before dragging myself up. If it hadn't been an every-day-counts scenario I may have jacked it in much earlier.

Still, at least I didn't misspunch on the first control...

Quickroute - this one should be a laugh!

Thursday Aug 4, 2011 #

Orienteering race (Torinturk) 1:21:05 [4] **** 9.2 km (8:49 / km) +325m 7:29 / km
ahr:164 max:181 spiked:18/23c shoes: Muclaw 333 (3)

Ran: 10.4km, 377m(?!)

A pretty clean run today.
Staggered up the hill to 1, tough!
5 - poor direction out of 4 (again!), ended up on crag east of control. 1.5min
Very little impetus on the climb up to 7. Didn't attack enough on the long downhill to 10, mulling RC ideas about and not being clear how I was going to get through the wooded section before the first gate.
17 - poor direction out of 16, then no idea what I was doing after crossing the powerline.
Glad I had a late start as the track around half-way to 20 was rapid. 18-finish were good for me (pulled away from those that had caught me), but I tend to be good over the last few fast 'nothing' controls of the course when it feels like a race - I need to get this feeling for the whole of a course!.


Wednesday Aug 3, 2011 #

slept:10.0 (rest day)

rest day. Went on a boat which ended up having to rescue another boat from the Corryvreckan Whirlpool north of Jura. Got back later than expected and tired from doing nothing so didn't have a trot as semi-planned.

Tuesday Aug 2, 2011 #

11 AM

Orienteering race (Creag Mhic Classic) 2:30:32 [4] ***** 14.3 km (10:32 / km) +825m 8:10 / km
ahr:164 max:200 spiked:16/25c slept:9.0 shoes: Muclaw 333 (3)

Ran: 17.44, 454m (8:37min/km)
I was really looking forward to this and really enjoyed it. The aim was to not get lost and do better than Holme Fell.

3 - Ended up on knoll to NE of control, combo of slightly iffy compass and not looking up enough, 30secs.
Took an exaggerated round option to 4 - went a bit further than planned (and QR suggests) but an easy approach to the control.
6 - lost it a bit in the middle so went safe for a quick relocation.
7 - the Biggie. Had a good plan - marsh S of control as AP, but wasn't vigilant enough on the compass after crossing the first marsh - resulted in me using a hill as a roundabout and ending up back on the first marsh. Looked for the kite on the N side of that marsh for a while before relocating off a brackeny knoll. Kicking myself, 6/7 mins lost! It meant I hit the drinks at 9 at 45 mins, my planed time for a gel, and I had a couple of people to run with through to 19.
11 - picked the wrong lump to run at before the fence crossing, so ended up near the fence corner - 40secs.
12 - overshot, lost contact with the bloke just ahead of me. 13 - needed other's help!
16 - picked a right RC but went a bit too far and was running very laboured now. Then an iffy exit.
20 - had been caught by someone else (German?) and we both went too far right from the crossing point, ending up on the marsh south of the control. Took a bit of time to work out a safe route into the control, 1.5/2mins.
24 - wall at the end of the pond (which was dry so I didn't register it as a pond) was confused for the wall beyond the pond, so dicked around a bit (1 min) being caught by the ger/swi again.


Pleased with some bits but after the doosie at #7 I lost a bit of impetus. Need to work more at keeping going and settling on an RC early and executing it. Really shouldn't be behind Martin, let alone by 10 minutes...

2 days, no UK Cup points.

Monday Aug 1, 2011 #

10 AM

Warm up/down warm up/down 6:09 [1] 1.09 km (5:39 / km) +27m 5:01 / km
ahr:164 max:201 slept:9.0 shoes: Inov8 Oroc 340

Orienteering race (Ardnaskie Middle Distance) 52:44 [4] ***** 4.8 km (10:59 / km) +175m 9:18 / km
ahr:168 max:189 spiked:11/18c shoes: Inov8 Oroc 340

Ran: 6.29, 95m (8.22min/km)
I wanted a controlled race today and was aware I could easily fuck it up by running too quickly and not keeping in map contact. The new thumb should keep me checking my map more frequently that I used to, but I got a bit cocky after some early success (2-10) and spannered the result. Still, much better than Bigland/Haverthwaite, but much more discipline needed.

1 - Never really saw the boulders approaching the knoll, where I had no discipline into the control, losing close to 4 minutes. Need to practise correct selection of AP.
2-10 - really pleasing. Was running with an SNO guy (Backstrom?) and Tim Beale (after a slow leg to 4, very hesitant), generally running well and taking slight route variations (l/r), dropped a bit of ground to SNO but Tim couldn't keep our pace. Slow on 4
11 - ultra safe RC into the yellow, but I then cocked up my entrance to the wooded area as didn't check compass well enough. Was a salvagable situation but somehow couldn't. Found the tear-drop shaped marsh close to the control but still fucked up. 4 mins and confidence gone.
12 - way off with compass (dir out of control again), cocked up near the circle, hunted for control. 2.5mins
13 - rubbish direction out of 12. Salvaged it better than normal though, 1.5 min.
14 - Caught by Ian Embrey at 13, fast across the open ground to the wood, but didn't know where I was entering it, didn't check compass resulting in a 90deg error. Took a while to work out. 4 mins?
18 - Didn't car by now and just set off into the Rhodi's. Took someone (Chris Owens?) with me which was funny. A hilarious quickroute. nearly 3mins lost.


A big wake-up call for when running on areas of vague contour/veg detail. Compass, direction out of control and don't run too quickly!

Sunday Jul 31, 2011 #

12 PM

Warm up/down warm up/down 10:34 [1] 2.08 km (5:05 / km) +2m 5:03 / km
ahr:168 max:198 slept:9.0 shoes: Muclaw 333 (3)

Round the fields and a jog on the Beach

Orienteering race (Dunollie & Dunstaffnage) 1:19:05 [3] ***** 8.8 km (8:59 / km) +440m 7:11 / km
ahr:172 max:199 spiked:11/20c shoes: Muclaw 333 (3)

Ran: 10.72, 300m (7.22min/km).
An OK start to the week - a good shakeout if nothing else. Used a thumb compass for the first time in anger this week (borrowed one today, bought myself one after today). Wasn't running too fast as I didn't want to focus more on the Nav.
2 - went on a bit of a wander thinking bracken would be worse than it was.
3 - marsh edge was rough and hard work!
4 - Overshot due to poor direction out of 3. 30 secs.
7 - Ran right above the control but missed it was was looking in wrong direction. 2-3mins lost (but was slow early in the leg when it was simple running...)
10 - pylon I selected as AP was not on map - overshot but one of the De Neyers went in behind me.
14 - too high 30s. Slow on RC choice and never saw the left option.
15 - wobble before control, need to be more ballsy through forest.
19 - didn't quite get the bush mapping. 40-50secs.
Pleased with my RC for 18 (back through 16) but I was a bit slow and didn't push hard enough for a first day


Saturday Jul 30, 2011 #

Running - Trail + Terrain 44:15 [3] 7.84 km (5:39 / km) +285m 4:47 / km
ahr:159 max:188 slept:7.0 shoes: Adidas Kanadia TR3

After a long journey up to Oban and down to Melfort I managed to get out for a little shakedown on the lumps behind the cottage - down the road for a km then up-tiddly-up on some grass tracks and through a forest, try to find a way up to the trig point but couldn't, before completing the track loop and heading back down the road. Nice, felt like I was working a bit after a day in the car.

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