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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Duncan

In the 7 days ending Jun 19, 2016:

activity # timemileskm+m
  Orienteering3 2:49:57 6.65 10.7
  Running4 1:47:00
  Strength & Conditioning1 1:00:00
  Cycle1 25:00
  Total8 6:01:57 6.65 10.7

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Sunday Jun 19, 2016 #

Running warm up/down 20:00 [3]

Orienteering race (Jukola First Leg) 1:14:57 [3] 10.7 km (7:00 / km)

Was pretty pumped during the warm-up talking to the British guys, who were mainly in the front three rows, apart from me in 19 and Will Rigg somewhere in-between.

Was well good fun running out, may have contributed to one guy falling over but don't think he was trampled, there was also a rapid guy running in a full suit.

Wished I'd realised the runnable run-out continued more into the forest as I started to get ready to actually read where we were going earlier than necessary, if it was necessary at all.

Swam through the green then heard Willy and Cherry talking uphead which was a good sign. Got closer to Willy but didn't see Cherry then Willy disappeared as well. Had the middle number 1 which was easy, then went too straight/right to two going into the green early then hiting the hill to the right of the control but it was okay.

3 was alright just in the train but clearly quite down the line. To four I knew crossing the march we weren't going in the right direction for my gaffle so I corrected but then (over)corrected again at the exit and was on the hill to the right (+30 places). Cherry and Coombs were around here, Cherry got us to 4 then flew off and I never saw Coombsy again.

I should have driven harder from here through the nice white forest on the next few legs, realising that you would be stuck in a train on some later legs. Lack of both speed and experience. Everyone was pretty similar speed on the tracks though.

Went right to seven but did get stuck behind some people who were dropping off people in front. Okay to eight, ran to a control at nine when I knew mine was further left, heard a British voice here but not sure who. Not sure I followed the right people on the exit from 9 but don't think it was too bad (+20 places). Was clearly quite far down by 11, and started to really need the toilet, got pushed up the cliff to 12 and then must have missed it by only a little but miss it I did and only admitted it near the track (+20 places).

Wished there was a portaloo on the run through but ended up stopping on the way to 16 (+60 places). Then with clearly slower runners than before but didn't have much strength to overtake. A bit to the right on 19 and then just held position on the run-in.

211th / 1.14.57 / +11.53

Overall a great experience, but poor result. Wished I'd run faster for longer out of the start but had gained 470 places by the first common control which was pretty decent! From there though didn't attack it enough, didn't do my own thing enough, and ate too much pre-race food.

Handed over to Ben Winsor and then the rest of the DRONGO team who pulled us up to 192 which is very good.

Saturday Jun 18, 2016 #

12 PM

Strength & Conditioning (Self massage) 1:00:00 [3]

1 PM

Orienteering (Model Area) 45:00 [3]

Some shorter legs and some longer ones. Largely decent, struggling to pick routechoices. Tripped and fell and smashed my head into a tree-stump, still hurts when I twist my neck two days later.

Friday Jun 17, 2016 #

5 AM

Cycle (Stockwell to Paddington) 25:00 [3]

7 PM

Orienteering (Jukola Tani Training) 50:00 [3]

Just getting used to features, tried pushing a few controls but couldn't sustain much.

Thursday Jun 16, 2016 #

7 PM

Running (Snow Hill to New Street) 5:00 [3]

Tuesday Jun 14, 2016 #

Running (Telford AC) 22:00 [4]

0.5min, 1 min, 3 min, 2 min, 1 min, 3, 2, 1, 2.4k tempo, 400m

Trying to get up to intensity 5 ready for Saturday's run-out, but not succeeding. More shorter reps reqd. Don't seem to have any leg speed.

Felt my left knee on my first rep (no warm-up) but it disappeared after some quick stretches, still, I haven't rolled for ages so need to get back into that.

Monday Jun 13, 2016 #

Running 1:00:00 [3]

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