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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mintore

In the 7 days ending Dec 7, 2013:

activity # timemileskm+mload
  Walk2 2:00:00 7.0(17:09) 11.27(10:39) 2412.0
  Orienteering1 1:31:31 7.47(12:15) 12.03(7:37) 6320 /29c68%54.9
  Road running2 49:26 6.82(7:15) 10.98(4:30) 2622.5
  Total5 4:20:57 21.3(12:15) 34.27(7:37) 11320 /29c68%89.4

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Saturday Dec 7, 2013 #

9 AM

Road running race 20:45 [4] 3.08 mi (6:44 / mi) +7m 6:41 / mi
shoes: Saucony protread wide

Park run #8.

Pretty decent first lap, for the second I held the pace and the third was just hard again. Passed by a couple of runners with about a half a mile to go which strengthened by resolve to shut that down. I tried to use these runners to pickup my pace and while I didn't gain on them, my pace quickened just slightly. A nice finish holding off a runner in the last 50 yards. New PB.

Friday Dec 6, 2013 #

Walk 1:30:00 [1] 5.0 mi (18:00 / mi)
shoes: Saucony protread wide

6 round trips to work

Wednesday Dec 4, 2013 #

7 PM

Road running 28:41 [3] 3.74 mi (7:40 / mi) +19m 7:33 / mi
shoes: Saucony protread wide

Threw on some shorts tonight and pretended it was spring. It was not. But the run with Aidan was still fun on fresh legs.

Tuesday Dec 3, 2013 #

(rest day)

The second rest day in a row; my calves still ache. Wales was very fun but very tiring.

Monday Dec 2, 2013 #

9 AM

Walk 30:00 [1] 2.0 mi (15:00 / mi) +24m 14:28 / mi
shoes: Saucony protread wide

Walk home from returning the rental car.

Sunday Dec 1, 2013 #


Analysis of Knettishall Heath

Mixed bag:
Control 1,2 and 4: All shaky; point features that I missed just by a bit each time but as they were buried and I didn't make quick/good enough choices to reattack, way too much clock ran (90s/control).
-- Area around control 4 was not sufficiently well mapped, lots of other significant features and I turned in early which dropped my pace and confidence.
Control 5: A few meters off but moved E rather than just pausing; this blurred where I was in this small but brackened area leaving me to survey rather than navigate (3 min)
Controls 6-10: Easier navigation, picked up pace losing only a few seconds with pauses to read past sweaty glasses.
C11-13: A detailed bit of map, hit cleanly the correct depression and pits; vegetation boundaries here seems to be evolving, although it only caused minor confusion. Confused at map flip as I was reading the map not the clue sheet and there were boundary lines in purple that muddled me. (+20 s)
C14: A hard leg that I rushed (from my anxiety sorting out the map flip); route to control weaved through the woods too aimlessly to the thicket
C15: Easy.
C16: Ran beyond the end of the earth bank, this earth bank was unlike any other one I have seen. It was so broad that form-lines would have made sense.
C17: Beeline to the small building.
C18: Didn't see the double track, realized it after about 30 s running, and after continuing a bit further realized that I didn't know where the break through the electrified fence would be. I looked back, saw a distant fence and didn't see the one going forward so I back tracked. Was seriously irritated by my now realized error. (+2:40) Ran faster through the woods.
C19: Continued to push as hard as I could chasing another runner for this long leg. Split was tied for second out of 25 on this long leg.
C20: overshot a bit (+20s)
C20-21: Simple legs so I continued to push. 7th on the long leg 21 but I could feel myself starting to fade.
C22-C24: Use compass a lot on these and was very happy they worked as well as they did.
C25: Weaved a bit running into the sun but features pulled me back on course. Very well hidden control at the end, lost 30 s even though I was standing quite close to it before second guessing.
C26: Straight to it.
C27: Moved quickly through the first half of the leg. Back into the "evolving vegetation boundaries". This time I lost track of distance and must have been further back from the fence than it seemed. There were three lobes along the edge of the field and I needed the last one. Only problem, I didn't recognize this until the run was over so I eventually ducked to the fence backtracked a very short distance to the gate and then knew I how much I undershot by. (3:30 lost time)
C28, F: straight forward. Send airborne by a small stump.

Hmm, 14:20 lost? It felt better than that (and it was a stellar day in a very nice venue so I am still happy). Nevertheless, I need to put some thought into a dealing with a few of the situations that caused difficulties, particularly early in the course.

11 AM

Orienteering race 1:31:31 [4] *** 12.03 km (7:37 / km) +63m 7:25 / km
spiked:20/29c shoes: Inov 340 Pair #2

Knetishall Heath meet with SUFFOC, Brown 9.3 km

Will add more details and the official finish time this evening. No whoppers but a few controls that had 1-2 min errors due to poor contact. Very open forest and happily under 10/k given the large number of controls in pits and on isolated point features.

Race intensity relative to tiredness from previous day.

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