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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColmM

In the 7 days ending May 23:

activity # timemileskm+mload
  Running8 8:35:25 63.63(8:06) 102.41(5:02) 9251171.8
  Orienteering1 1:19:40 8.7(9:09) 14.0(5:41) 441398.3
  Strength and Conditioning4 25:0025.0
  Total12 10:20:05 72.33 116.41 13671595.2

» now

Sunday May 23 #

11 AM

Running 16:05 [2] 2.77 km (5:48 / km) +52m 5:18 / km
ahr:120 max:134 shoes: Asics Gel Nimbus 22

Orienteering 1:19:40 [5] 14.0 km (5:41 / km) +441m 4:55 / km
ahr:152 max:175 shoes: inov8 x-talon 212

Chiltern Challenge at Hambleden.

Planned on doing this for a little while and figured I'd do the session as well yesterday to make it the last hard weekend before selection races.
After the event at Winterfold 2 weeks ago not going as well as I would have liked, I wanted to try put down a bit of a better performance.
Aidan Smith said something in training yesterday which stuck with me a little; "Hambleden is like most areas round here - they really just ask one question of you; can you use your compass? And if you can, you're all good".
It seemed like a fair point, and while I haven't found many of these really tricky - it made me feel like these orienteering races should be a good opportunity to formalise those habits which aren't feeling their most habitual at the moment.
I also knew that being strong in the latter half was probably more important than the first half, so I decided I was going to go out solid, try run pretty hard, navigate cleanly, use my compass and save a little bit for the second half - not too much to ask for.

Quads felt a little heavy on the first climb, but I started pretty cleanly really and was happy ticking off features smoothly on the way to #3 & #4. #5 & #6 had more running but I still felt like I was reading the map to the appropriate level. I was unsure about the route to #7, but in the end I dropped a little to some nicer running which seemed good. Coming up to it, I saw a gully in the re-entrant which looked like a path and turned back, quickly things didn't make sense so I kept going and it had been just a little higher than I was originally, which cost me 1min or so. Maybe kept height unnecessarily leaving 7, but not the biggest issue, and got through the next couple fine.
After the map exchange I liked my line to #10, I was pretty confident, but not enough to ignore a control which was also on my line - but when it wasn't mine I still knew where I was so not much lost. Unintentionally hit the track to 11 (lack of compass!), but navigated cleanly into it from there on my compass, so not too much lost, and was smooth to 12.
Took the right-hand route on #14 which I found out later was a mistake and cost 80-90sec to Adam Potter, but I thought climbing through the undergrowth on the other route wouldn't be great.
Messy finding the pit at #15 which was a bit hidden (45sec), and then a bit distracted on #16 ended up a little low (15-20sec). Tried to calm it down then, but still didn't use the compass and the exit from 16 wasn't perfect. Got #17 & #18 cleanly, Potter caught me here, but we split on different routes on the long #19 - I went right. Got into it about 20sec behind him and worked pretty hard to get back on, and then got a bit of a tow through #20 - #24. Adam was clean and smooth and I was checking stuff but certainly not reading the map as much. He messed up #24 though and I got ahead, only to screw up #25 (30sec) and not really see him again. Managed 26 to the finish cleanly to do alright in the end.

Plenty of positives, I was certainly smoother for long sections than 2 weeks ago, and the result is respectable, but still lots of little things to pick up on that would be more costly in trickier areas. More to think on and work on before the next races.


Worth noting too that I actually had a couple of close-ish calls with my ankle. I almost twisted it on Tuesday round Wytham, but caught myself but it has felt a little weak since so I've been doing some exercises etc since. Need to make sure I'm on top of it. Fine to run on and that just a little more at risk of a twist than usual.

Running 10:05 [2] 1.76 km (5:44 / km) +11m 5:33 / km
ahr:129 max:159 shoes: inov8 x-talon 212

11 PM

Strength and Conditioning 10:00 [1]

Saturday May 22 #

9 AM

Running 1:17:50 intensity: (6:00 @1) + (46:50 @2) + (25:00 @5) 17.05 km (4:34 / km) +25m 4:32 / km
ahr:139 max:174 shoes: Asics Gel Nimbus Lite 2

OUCCC session at EH - 5x 5mins [90"].
Good group out. Saw Jared, Joe Bowness, Bradley Burke & Aidan Smith forming a mini group on the first rep and since the first 3 have run 16:00, 16:20 and 16:16 in recent weeks I figured that probably should be my group, but it was feeling like a bit much work to try and get on, so I hung back between groups. Thought I might come back to them later in the session, but instead the other groups seemed to speed up and I stayed relatively constant, so ended up running 3 & 4 with Harry & Will.
Seeing the others off ahead made it feel like I should be going quicker, but I reckon nah, I like to keep a bit more in the tank in sessions, always been the way, and pretty happy with how I was running really, so another good session banked.
Will see how much impact that has on the orienteering tomorrow - hoping to feel a bit better than 2 weeks ago.
Jogged down in the Nimbus Lite, but ran the session in the Roclites because it was a bit of muddy XC vibes.
1 PM

Strength and Conditioning 5:00 [1]

6 PM

Running 36:00 [2] 6.59 km (5:28 / km) +103m 5:04 / km
ahr:146 max:191 shoes: inov8 Roclite 280

Easy afternoon loop. This is a nice one for a bit of forest climb for future doubles I reckon.
11 PM

Strength and Conditioning 5:00 [1]

Friday May 21 #

5 PM

Running 1:16:34 [2] 15.2 km (5:02 / km) +158m 4:47 / km
ahr:124 max:173 shoes: Asics Gel Nimbus 21

Easy out to the canal, and back up with a little Wytham loop. A lovely route, and haven't really visited the canal since colder times so it was nice to return.

Thursday May 20 #

5 PM

Running 1:03:23 [2] 13.65 km (4:39 / km) +21m 4:37 / km
ahr:130 max:156 shoes: Asics Gel Nimbus 21

Clubrun from carfax. Did a loop out Binsey lane, through port meadow and then a lap of uni parks to finish. Good chat with Dan mostly, and then sharing my sympathies with Charlie who had to do 5 shoes last night. Saw Lucy's group on the way home, and then saw Lucy up the road, so put in an effort to catch up.
Pace on these runs is generally quicker than I usually do, but I didn't really realise until the end today so all pretty comfortable.
11 PM

Strength and Conditioning 5:00 [1]

Wednesday May 19 #

5 PM

Running 1:17:01 intensity: (41:01 @2) + (36:00 @4) 15.74 km (4:54 / km) +249m 4:32 / km
ahr:131 max:161 shoes: inov8 Roclite 280

Wytham hilly tempo.
No track session this week so it felt like a good opportunity to get a tempo done as it’s been a while and naturally a tempo is quite orienteering-relevant.
Ran the loop I did with James back in Nov. Was about 20sec slower which seems pretty good because I had James pushing me then, and I reckon I took it a bit easier today. Think I was stronger in the 2nd half today - but anyway, I don’t need to compare sessions to gauge fitness, I have a pretty good idea of where I’m at.
Good session in the bankZ

Tuesday May 18 #

6 PM

Running 1:26:42 [2] 14.35 km (6:03 / km) +288m 5:30 / km
ahr:126 max:159 shoes: inov8 Roclite 280

Wytham 14. Gps seems to have gone funny, and got 12k but nah. Really muddy from recent weathers and I took a couple rumbles and got a lot of mud on me. A stark contrast from the firm ground we had in here just a couple weeks ago.
Roclites were undoubtedly better than Nimbus would have been, but still not up to much in these conditions.

Monday May 17 #

5 PM

Running 1:11:45 [2] 15.3 km (4:41 / km) +19m 4:40 / km
ahr:157 max:185 shoes: Asics Gel Nimbus 21

Easy clubrun, out round Iffley lock. Pace was moving alright by my standards anyway, but a nice run. Left the others once back in town but ran out by Castle Mills with Joe Morrow and then onto Port Meadow myself just do a short extra loop.

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