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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cruachan

In the 9 days ending Aug 7, 2011:

activity # timemileskm+m
  Orienteering6 6:53:35 27.84(14:51) 44.8(9:14) 1665
  Off-road running6 3:10:50 23.05(8:17) 37.1(5:09)
  Running3 1:51:30 14.5(7:41) 23.33(4:47)
  Total11 11:55:55 65.39(10:57) 105.23(6:48) 1665
averages - sleep:6.7 weight:75.3kg

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Sunday Aug 7, 2011 #

7 AM

Off-road running 1:25:00 [3] 11.0 mi (7:44 / mi)
slept:8.5 shoes: Asics Kayano 2

Easy run mainly off-road thru KS along the river n then laps of the Common; still felt weary and leg-dead but much better than yesterday (thank God!).

Saturday Aug 6, 2011 #

3 PM

Off-road running 31:00 [2] 4.0 mi (7:45 / mi)
slept:4.3 weight:75.3kg shoes: Asics Kayano 2

Woke early n got into kit but didnt get out until later this pm with Dylan for 2 laps around BF. Felt awful - shattered isnt even near the way i felt... i guess a combo of racing plus the drive back last night (all 7 hours!).
4 PM

Note

So that was Oban 2011... what conclusions can I draw?
- too little time in 'proper' (i.e. non-urban) terrain (only 9 events and a couple of training sessions since Sept 2010 is inadequate for someone with my non-O background)
- weak technically and need to re-focus on basics
- insufficient running strength in tougher stuff
- when the running is quicker, I am fast enough

Solutions:
- 10 hours a week as an aim this winter
- gym/strength stuff needed plus weekly long reps
- in terrain once a week, plus technical focus
- get a headtorch and start Night O-ing!

Friday Aug 5, 2011 #

11 AM

Orienteering race 1:11:48 [4] 7.7 km (9:19 / km) +210m 8:12 / km
slept:7.0 shoes: Integrator 3

Day 5 - Loch Nell & Shenaville... the one that got away. Was going well but made a couple of slips at 4 and 5 (the former due to the very odd mapping) and got passed by Clive H at 8... we traded controls until 14 when i decided he was choosing the wrong route to 15 n i climbed over the crags... i was wrong. In an annoyed state i made a complete mess of 16 (taking 6 mins for 150m or os and even slower than middle daughter!)... just trotted the final 4 controls. Damn - should have done about 63 instead.

Off-road running warm up/down 16:20 [2] 1.8 mi (9:04 / mi)

The usual to the start n back from finish with Dylan who had a stomer today...

Thursday Aug 4, 2011 #

6 AM

Running 31:30 [3] 4.0 mi (7:53 / mi)
slept:5.5 shoes: Saucony Excursion

Another early rise so put in a short morning trot to Crianlarich n back (using old railway on way out)... up to the station. Sweet.
1 PM

Orienteering race 1:12:21 [5] 8.2 km (8:49 / km) +300m 7:28 / km
shoes: Integrator 3

Day 4 - Torinturk... much better with two main errors (7-8 and 16-17) due to poor route choice n execution, although splits analysis would suggest I was also slow on the long leg (i do recall feeling weary n ploddy on that bit). My best day - n probably benefitted from the later start though there were some fun descents due to slides created by others!

Wednesday Aug 3, 2011 #

8 AM

Running 48:00 [3] 6.5 mi (7:23 / mi)
slept:6.5 shoes: Saucony Excursion

Awake early so drove to Killin for a lovely run throuhg the village n then out n back along the minor Loch Tay road.... gorgeous morning.

Tuesday Aug 2, 2011 #

10 AM

Orienteering race 1:13:39 [5] 7.5 km (9:49 / km) +345m 7:59 / km
slept:7.2 shoes: Integrator 3

Day 3 - Creag Mhic Chaillein.... early start so was bracken-bashing. Made 2 early errors (on 2 and 4 - losing 5 mins - the former due to compass wobble and the latter from crap map-reading and useless attack point) and then got caught by Charlie A at 7; we both made error to 8 and then I took a rubbish route to 9 and he was gone. Struggled over second half but didnt make many mistakes.... finished 34th and assume everyone else benefitted from my lawn-mowing??

Off-road running warm up/down 15:00 [2] 1.5 mi (10:00 / mi)
shoes: Integrator 3

The usual... though slightly less so as was v tired.

Monday Aug 1, 2011 #

11 AM

Orienteering race 1:02:21 [5] 6.7 km (9:18 / km) +290m 7:39 / km
slept:6.0 shoes: Integrator 3

Day 2 - Ardnaskie... slightly better (as in only 8 mins of errors this time) - did alright at first n nailed 1 & 2 sweetly but then drifted on the long leg n got confused around the ditches for 3. Also lost time at 5 (rubbish attac point) and 12 (route took me too far west). CA did 49. Ouch!

Off-road running warm up/down 25:30 [2] 2.75 mi (9:16 / mi)

As it say on the tin...

Sunday Jul 31, 2011 #

12 PM

Orienteering race 1:05:26 [5] 6.7 km (9:46 / km) +340m 7:47 / km
slept:7.0 shoes: Integrator 3

Day 1 - Dunrollie n Dunstaffnage... baptism of fire. Made too many errors including poor route choices (9 to 10 in particular) and other misreadings (10 mins in total?) and never settled in the rougher stuff. Got butt firmly kicked by Charlie A n co.

Off-road running warm up/down 18:00 [2] 2.0 mi (9:00 / mi)
shoes: Integrator 3

To start n on beach n then in the car park afterwards.

Saturday Jul 30, 2011 #

8 AM

Running 32:00 [3] 4.0 mi (8:00 / mi)
slept:8.0 shoes: Saucony Excursion

Easy run along the valley - felt ok n warm again.
2 PM

Orienteering 1:08:00 [3] 8.0 km (8:30 / km) +180m 7:38 / km
shoes: Integrator 3

O training in Inverawe... interesting! Sweaty n warm out.

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