Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rickyp

In the 7 days ending Nov 2, 2017:

activity	#	time	miles		km		+m				load
Orienteering	6	5:58:16	28.27	(12:40)	45.5	(7:52)	1365	85 /	102c	83%	239.8
Running	12	5:13:52	27.71	(11:20)	44.6	(7:02)	1702				156.9
Total	12	11:12:08	55.99	(12:00)	90.1	(7:28)	3067	85 /	102c	83%	396.7

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Thursday Nov 2, 2017 #

12 PM

Running 10:41 [2] 1.3 km (8:13 / km)
ahr:122 max:155 shoes: inov8 MUDCLAW 300

Orienteering (Blakeholme) 1:08:10 [2] *** 5.1 km (13:22 / km) +266m 10:36 / km
ahr:102 max:136 shoes: inov8 MUDCLAW 300

I've been so lucky with the weather this week. Today parents wanted to go to Gummer's How so I went to the very technical bordering area Blakeholme. I planned a nice short course and focussed on making good plans. Haven't had this much elevation in a week for a while so legs are very tired.

1 PM

Running 18:53 [2] 2.2 km (8:35 / km) +63m 7:30 / km
ahr:121 max:141 shoes: inov8 MUDCLAW 300

Operation "find parents without mobile phone signal" proved harder today.

Wednesday Nov 1, 2017 #

Event: LOC Night Series 1

12 PM

Running warm up/down 8:41 [2] 1.4 km (6:12 / km) +43m 5:23 / km
ahr:119 max:164 shoes: inov8 MUDCLAW 300

Orienteering (Eggerslack Woods) 1:02:39 [2] *** 5.2 km (12:03 / km) +263m 9:37 / km
ahr:113 max:151 shoes: inov8 MUDCLAW 300

Today parents wanted to walk round Hampsfell. Since this is very similar to Helsington where i was yesterday, I mainly stayed in the bordereing Egglerslack Woods. I planned a nice short course focussing on attackpoints and bearing. Woods were very steep and rocky so lots of walking.

6 PM

Running warm up/down 9:34 [2] 1.1 km (8:42 / km) +10m 8:19 / km
ahr:123 max:132 shoes: Salomon Speedcross Vario Trail

WU and drills

Orienteering race (Kendal) 37:04 [3] ** 6.0 km (6:11 / km) +197m 5:18 / km
ahr:143 max:168 spiked:21/24c shoes: Salomon Speedcross Vario Trail

LOC Night Urban Event in Kendal - Long 4.1km

Legs were quick to tell me they didn't fancy this so hr barely got out of z3. Problem tonight was that I was just running to to the circle rather than knowing what feature i was looking for.

Time losses:
#4 60s Thought i was looking for wall so when it wasn't there i did a loop of a building and found it at the other side of the foot of steps
#5 86s 3 errors on this leg alone. Firstly down too many flights of stairs so started running down the wrong road. Then missed a gate so ran back. Then interpreted map and control description wrong so changed my original plan to attack from below when it would have been fine.
#9 38s trying to spot the SI unit with no flag. I was standing right by it.
#10 Picked wrong route choice as didn't spot alley

7 PM

Running warm up/down 10:03 [2] 1.5 km (6:42 / km) +44m 5:51 / km
ahr:124 max:133 shoes: Salomon Speedcross Vario Trail

Tuesday Oct 31, 2017 #

12 PM

Running warm up/down 15:40 [2] 2.8 km (5:36 / km) +40m 5:13 / km
ahr:129 max:155 shoes: inov8 MUDCLAW 300

Orienteering (Helsington Burrows) 1:13:35 [2] *** 10.4 km (7:05 / km) +334m 6:06 / km
ahr:122 max:148 spiked:19/25c shoes: inov8 MUDCLAW 300

Ran round the Brown from the 2015 CompassSport Cup final at Helsington Burrows. Aim toady was compass work so kept it steady and tried to stay on bearings. Not very good to number 1 but got better after that. Also missed out 24 as that was exactly where a heard of cows were chilling.

1 PM

Running 42:40 [2] 6.8 km (6:16 / km) +184m 5:32 / km
ahr:130 max:147 shoes: inov8 MUDCLAW 300

Lap of Helsington Burrows

Monday Oct 30, 2017 #

12 PM

Running 2:32:57 [2] 21.2 km (7:13 / km) +1237m 5:35 / km
ahr:123 max:154 shoes: inov8 MUDCLAW 300

While my parents went house viewing I drove up to the foot of the Howgill Fells as I wanted to make the most of the good weather. Stayed on the main ridge for 1 hour, although there was still a hell of a lot of climb, did a little terrain loop then headed back. Kept pace slow and steady and only had to walk up the very steepest parts. One of my most favourite runs to date. May have to come back for another route later this week.
Route Choice

Sunday Oct 29, 2017 #

Event: LOC Cumbrian Galoppen

11 AM

Running warm up/down 11:03 [2] 1.4 km (7:54 / km) +22m 7:19 / km
shoes: inov8 MUDCLAW 300

Jog to start, WU and drills

Orienteering race (Grizedale) 1:12:28 [3] *** 8.6 km (8:26 / km) +274m 7:16 / km
ahr:149 max:175 spiked:17/21c shoes: inov8 MUDCLAW 300

LOC Level C at Grizedale - Brown 7.2km

Routegadget

Was here 3 years ago for the Lakes 5. Have improved a lot since then but still lots of room for improvement. One big miss but main issue was not having the speed through the terrain.

Time losses:
#1 46s just too low but spotting a bit amongst fallen trees was always going to be hard
#3 25s strayed off line and luckily spotted it
#12 4:42 Thought it was just a case of running up the spur but it din't seem to fit. Not a fan of the vegetation or contours round there as i kept trying to relocate off another hill which wasn't mapped
#17 40s run up the 2nd valley rather than the first so had to cut across the hill

Plan is to take advantage of being up here for the next 4 days and gets some high mileage hills/terrain in

12 PM

Running warm up/down 11:17 [2] 1.7 km (6:38 / km) +35m 6:01 / km
ahr:119 max:134 shoes: inov8 MUDCLAW 300

Saturday Oct 28, 2017 #

Event: Cambridge City Race 2017

11 AM

Running warm up/down 12:13 [2] 1.6 km (7:38 / km) +5m 7:31 / km
ahr:130 max:153 shoes: Mizuno Wave Rider 19

Jog to start, WU and drills

Orienteering race (Cambridge) 44:20 [4] ** 10.2 km (4:21 / km) +31m 4:17 / km
ahr:162 max:180 spiked:28/32c shoes: Mizuno Wave Rider 19

Cambridge City Race - MO 7.2km

Not my best by any stretch of the imagination. Main error was binning over 3 mins on #6, venturing into 2 types of OOB by punching 7 thinking it was 6. Went from =3rd to 52nd in one split. Did the city part of the race well but I reckon i still lost time without some local knowledge.

Time losses:
#5 Didn't see shorter routechoice left
#6 3:05 Parallel error and subsequently got to 7 thinking it was 6. Didn't notice initially as control codes were similar so proceeded to try and navigate to 7. Got very confused but eventually figured it out.
#10 Bit hesitant taking a less than optimal route
#11 15s Ran past it thinking it was on the building

12 PM

Running warm up/down 10:10 [2] 1.6 km (6:21 / km) +19m 6:00 / km
ahr:131 max:138 shoes: Mizuno Wave Rider 19

Friday Oct 27, 2017 #

Note
(rest day)

Travelling to Aylesbury and then onto Cambridge after work. Will have no time

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