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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Angus

In the 7 days ending Oct 26, 2014:

activity # timemileskm+m
  Orienteering4 5:01:34 15.91(18:57) 25.6(11:47) 120
  Cycling2 1:40:16 25.17(3:59) 40.5(2:29)
  Running1 50:00 3.85(12:59) 6.2(8:04) 180
  Total7 7:31:50 44.93(10:03) 72.3(6:15) 300

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Sunday Oct 26, 2014 #

11 AM

Orienteering warm up/down 9:00 [2] 1.2 km (7:30 / km) +20m 6:55 / km
shoes: xtalon2014

12 PM

Orienteering race (Castlecomer) 1:05:34 [4] 8.6 km (7:37 / km) +100m 7:12 / km
shoes: xtalon2014

Enjoyed this and was able to run though endurance is lacking
Something not right with map scale or the 8.6k distance given or both.
Garmin only measured about 8.6km. Measured course on map, just shy of 900mm which is 6.7km at 1:7500.
Allowing for mistakes, I'm sure I didn't run at 7min/km pace and I suspect the course was about 7km. The wood was not particularly fast, which it needs to be for me to do 7min/km

Tried a different approach with compass and magnifier. Magnifier in right hand instead of attached to compass. Was using new Suunto arrow which I found good to use. Was missing the previous compass magnifier combo in the quarry!!. Detailed with lots of short legs. Never the less, I will continue with this approach for a while.

The reason for separating compass and magnifier is that I found the magnifier in the way and I think I was using too much.

As for the course, there were a few controls I dropped time but in each case I recovered quickly.

Easy no.1 and I looked at rest of course up to 19. Ging to 4 I went along track to the green and continued along. Didn't see bank feature and the alarm bells rang when I crossed ditch. Worked out what I must have done, so turned and bashed through slow run. Would have been better to have stayed on path via no. 18.

Nest issue at 6. Descended from 5 and then had to stop sort make sense of direction, paths etc. Then overshot. More than 30secs dropped.

Inside control circle at 9 didn't make sense. I ran past but then spotted control. By far quickest split. Even leaving control I couldn't match ground to map. Judging by how long others took, there did seem to be issues here.

Best part of minute dropped at 10, hesitation, pulled up short, and on wrong side of hill.

The going to 11 was slow but I didn't seem to loose out.

For 15 I dropped down to lake too soon and went in and out of all the re-entrants with the risk of sliding into lake! Would have been 20 secs quicker to stay up and drop down later.

Made mess of 16. Went up the re-entrant heading SE. There was water in it so just thought it was heading to 16. I realised something was wrong soon enough but didn't grasp what I had done. eventually arrived at east/west drain but had to beat my way about 70m to get to control. I reckon about 90 secs dropped. Hesitant going into 17, but double checked hills etc and it was fine. Rest of course was fine though I hadn't planned ahead and fatigue was taking over, so pace not good.

Overall, it was very enjoyable. Good use made of area. Moving magnifier to right hand didn't handicap me. Legs for running in this terrain are fine
4 PM

Running 50:00 [2] 6.2 km (8:04 / km) +180m 7:03 / km
shoes: xtalon2014

En route home form Castlecomer did recce for Leinster Champs which I'm organising. Looking at assembly/parking and extending map options. A productive hour!

Saturday Oct 25, 2014 #

2 PM

Orienteering 1:30:00 [1] 7.5 km (12:00 / km)
shoes: xtalon2014

O training Tramore with Zoe. She started out at the easy pace/bearing training which she found a waste of time and missed out on the technical training. She was quite disappointed. Got to bring in some controls.
7 PM

Orienteering 2:17:00 [1] 8.3 km (16:30 / km)
shoes: xtalon2014

Night 0 shadowing Zoe. Car to car distance. Did 8 out of 10 controls, ran out of time to complete. She managed most of it. Some didn't make sense to her, but dunes at night is a tall ask!

Tuesday Oct 21, 2014 #

6 PM

Cycling 56:51 [3] 20.0 km (2:51 / km)

Club meeting, slightly into wind.
10 PM

Cycling 43:25 [4] 20.5 km (2:07 / km)

Return home
Wind slightly behind. Pushed a bit harder.

I've been confirmed organiser of LOC, shoud be lough Firrib, but need to talk to national park. Need to stay away from Merlins and Peregrines.
Also need to talk to weather gods. Fog is top of my shopping list :)

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