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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rcro

In the 7 days ending Dec 11, 2011:

activity # timemileskm+m
  Orienteering3 2:26:36 9.85(14:53) 15.85(9:15) 455
  Running1 1:07:54 6.88(9:52) 11.07(6:08) 100
  Orienteering - Night1 52:17 2.75(19:00) 4.43(11:48) 200
  Total5 4:26:47 19.48(13:42) 31.35(8:31) 755

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Sunday Dec 11, 2011 #

Orienteering race (HOC Hawkbatch) 1:13:39 [4] 8.05 km (9:09 / km) +190m 8:11 / km
shoes: inov8 Roclite295 (1)

Blue course - 6.9km, 165m climb

Okish area and okish run. Struggled a bit with the brashings, coming home with scrapes all over my legs.

Made small mistakes on 8 and 10; bigger mistake on 19 (the one bit of white on the map there was by far the worst bit to end up in!) - a small miss within the circle involved a lot of fighting to get into the correct gully.

Took the straight line routes 19-20 and 24-25. Went around and along the aqueduct 10-11. Not running well today so tried to keep distance and climb to a minimum.

Lost a bit of time on the steep descent out of 9 and the horrid brambly drop into 14 - anyone who approached it from the bottom would have saved a good 2 mins. I at least had the sense to not climb back up the hill afterward.

Course felt a lot longer than a blue normally does.

Saturday Dec 10, 2011 #

12 PM

Orienteering (BOK Saturday League) 42:57 [3] 4.9 km (8:46 / km) +165m 7:30 / km
shoes: Addidas Swoops

3.8km Green course at Ashton Hill.

Much better than I thought it would be with the course avoiding most of the brambles and brashings letting me take the straight line route for most of the way around.

Messed up No 2 as forgot about the unmapped bike track I used to great effect in June. Messed up the yellow standard leg to 3 by not looking, overshooting and running off the map... (I blame the scale)

Slightly out at 5. From then on was fine. Struggled for pace on the hills though.

Area looks good for a WNL next season.
2 PM

Orienteering (Control collecting etc) 30:00 [3] 2.9 km (10:21 / km) +100m 8:49 / km
shoes: Addidas Swoops

Offered to hang around until the end. Was sent out to do the green course in reverse to find a missing runner but found him after 200 yards. Sprinted back and the GPS hit 26.4kph for a moment - unsure whether I was actually going that fast!

Jogged around collecting controls where possible but spent a lot of time faffing around trying to pull tape off twigs and branches. Gets quite hard to run when carrying 8 controls.
5 PM

Orienteering - Night race (WNL Wenallt) 52:17 [4] 4.43 km (11:48 / km) +200m 9:38 / km
shoes: inov8 Roclite295 (1)

420 points. Splits say I spent over an hour on the first leg but thought I was going ok...

Went S-1-6-20-2-3-10-5-4-15-16-25-18-17-23-26-11-7-19-9-F so not the best route to avoid crossing contours.

Was going to go from 15 to 21 but thought the route down to 16 would be unpleasant (looking now I see the nice north-south path in the field west of the stream...). I saw that the top two control numbers were on the first half of the map so decided it wasn't worthwhile crossing a load of contours twice to get the other half.

Met a load of brambles on way to 26, and spent a while on the edge of the circle at 19.19 to 9 was lovely running, but the paths were completely indistict. Left 9 towards 6 before realising I had already got it.

Probably had enough time to get 21 (extra 30 points) but nothing more. Was nice to know there wasn't any rush from control 15 onwards.

Tuesday Dec 6, 2011 #

Running (BOK Training Run) 1:07:54 [3] 11.07 km (6:08 / km) +100m 5:52 / km
shoes: Saucony ProGrid Triumph 7

From the Live and Let Live in Frampton Cotterell.

Was later than planned because of traffic on ring road - otherwise would have tried to warm up beforehand. Was very cold to start with and as a result I was lacking energy and struggled pretty much all the way around.

Left knee started hurting at bang on 10km to remind me just how much it is happy with running on the road.

Pub food very good but again was too much for me so started feeling unwell afterwards. Need to get in to the habit of leaving food on the plate...

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