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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Forest Demon

In the 31 days ending May 31, 2014:

activity # timemileskm+m
  Orienteering3 3:24:51 18.52(11:04) 29.81(6:52) 742
  Strength and Conditioning2 2:00:00
  Run2 52:06 6.24(8:21) 10.04(5:11) 56
  Total6 6:16:57 24.76 39.85 798
  [1-5]5 4:16:57
averages - weight:75kg

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Saturday May 31, 2014 #

Orienteering 1:30:21 [4] 11.78 km (7:40 / km) +322m 6:45 / km
ahr:168 max:184

So, the British Championships. Not actually much orienteering involved, in hindsight - sure, there was some routechoice, but nothing too complex. Not really ill anymore, but feeling tired in general.

1- Ran off up the hill in general direction of the control, past the cliff, hit small path, dropped down to control. Easy.
2- Headed Eastish to the edge of the hill, along the edge till the massive thicket appeared
3- Contoured round the hill, could see it from a mile off
4- Having done alright so far I immediately rectified that with a 90 degree error out the control... oops. Should've checked my compass better, though I realised fairly soon. "Why is there a hill to my left and flat ground ahead when I should be going down a hill to a path?...."
5- Bombed down the hill on an unmarked extraction lane, and popped out at the building. In my genius, I chose the eastern road junction, because it was directly south to the control from it, though involved crashing through plenty of veg. Ofc, it was slower going than running along the lines of trees from the other junction directly to the control. Slight lack of thinking there, still hung up after 4's derp
6- Just after 5, Olly came past, so there was 3 minutes gone. No way I could keep up with him, especially on the paths. Chose the Southern most light green to run up near 6, looked far easier to get up than the earlier route.
7- Crashing down the narrow ride from 6, could hear a fast person breathing down on me, popped out onto the road, and there was Aidan coming by - 6 minutes gone, and only 4km in. Followed the large train of people into the control, catching up Craig 15 minutes in the process.
8- First long leg, not that there was much thought needed for the route. Mark was apparently just ahead somehow, according to Craig, verified by Rona going in the other direction. Long dull run out to the drinks point, followed by being too far right to the control - distracted by a whole host of others heading towards 9, and not thinking properly about my direction from the large crags
9- Though the others had gone high, I didn't fancy a slog through the heather, and dropped down the hill on a sheep track heading for the woods. Up the hill past the boulders, round the hill and into the re-entrant. Slightly too high, so had to drop down, but it was probably the best place to spot it.
10- Up the gully, up and over the bend, simples
11- Bombed it down the hill, somehow managed a fastest split
12- Easy leg, dropping a little height to the giant crag in the ride
13- Looked ahead earlier at this leg, and already had a plan for it. Didn't fancy the hill climb on the south route, especially not with tired legs. North route may have had a little more climb overall, but looked to be a lot nicer in spreading it out. Dropped down to the field, and along the path. However, path legs are not my forte, so rather slow
14- Spotted Ciaran leaving 13, so hooned it after him. Wanted to at least catch up *someone*
15/16/17/18- With the end in sight, cheered up and sped up a bit, especially since the control pick section was actually pretty fun.
19- Trash across the hillside to the stump, could spot it a mile off
20/F- Simples

So an okay run technically, a few wobbles and daft mistakes, but nothing very major. Only downside was speed - not fast enough, though some of that will have been from being ill past few weeks. Long gap to the podium though.

Friday May 30, 2014 #

Note

Travelling to the British Championships.

Thursday May 29, 2014 #

Strength and Conditioning 1:00:00 [0]

3x Hip flexor exercises
10+10 Monster band walks
2 lengths Walking lunge
6+6 Single leg box squat
10x Goblet Squats (6kg)
2 lengths Spiderman crawls
Broomstick exercises + 10 overhead squats with broom

3x8 Overhead squats (20kg, 25kg, 30kg)
3x8 Overhead press (20kg, 22.5kg, 25kg)
3x8 Reverse lunge (30kg, 35kg, 40kg)

3x3 Tuck jumps
3x6 Split squat jump
6x Box step-off into long jump
3x(3x4) Lo hurdle jumps
10x Dot track
2x5 TRX row (feet on box)
2x6 Roll outs

Stretch and roll

Run 24:32 [3] 5.02 km (4:53 / km)
ahr:143 max:167

Was gonna do something longer, but my knee was feeling a bit sore for whatever reason, so did short run and stretched it out.

Wednesday May 28, 2014 #

Run 27:34 [2] 5.02 km (5:29 / km) +56m 5:12 / km
ahr:134 max:156

Jog around short circuit. Throat felt still a little tight, probably from all the coughing/constricted breathing fun times.

Tuesday May 27, 2014 #

Strength and Conditioning 1:00:00 [0]

3x Hip flexor exercises
2 Lengths walking lunge
6+6 Single leg squat
10x Goblet Squats (6kg)
Broomstick exercises + 10 overhead squats with broom

3x8 Overhead squats (20kg, 25kg, 25kg)
3x8 Overhead press (20kg, 22.5kg, 22.5kg)
3x8 Reverse lunge (20kg, 20kg, 30kg)
Given abuse about being too light - probably should increase weight a little more.

9x Tuck jumps
12x Split squat jump
4x Lo hurdle into long jump
3x(3x4) Lo hurdle jumps
3x4 Dot jumps
2x5 TRX row (feet on box)

Stretch and roll

Note

Should have done some intervals in the afternoon/evening, but feeling lazy and it was also the Blues and Colours awards, and I got a Half-blue, hooray!

What is less hooray is sitting at home with mild anaphylactic shock due to some unlabelled sneaky walnut bread at the fancy dinner, but hey, you win some, you lose some.

Monday May 26, 2014 #

Note
(rest day)

Sunday May 25, 2014 #

Orienteering 41:51 [5] 6.58 km (6:22 / km) +217m 5:28 / km
ahr:184 max:193 weight:75kg

3rd leg with EUOC in the relay, handed over by Mark into 3rd, with FVO 2nd team just behind. Running hard at the beginning to stay ahead of him, pulled away after better route choice to 2.
Went for a totally sweet vault over the fence after 4, but unfortunately the slippy post my hand was on had other ideas, and ended up horizontal in the air holding onto nothing. Managed to avoid serious injury other than my poor dented ego, though my knee has some holes in.
Still ahead of the FVO man, but his superior hill running ability versus my poor tired legs meant he caught up some time. Bit of a poor route to 6, should have stuck on the ride rather than bashing through some green after I passed the quarry. Chose the outside open route to 10, which certainly seemed to gain time on Mr FVO, though others reckoned that the straight route was best.
Started heading to 18 instead of 17 on the butterfly, so I was finally overtaken, and the heather was slowing me down considerably. Caught back up at 20, but some seriously poor navigation to 21 lost me nearly 40 seconds - failed to notice the form line the crag was on, so too high up the hill at a slightly bare patch of rock, managing to find the other 2 gaffles before my own control.
FVO man now light years ahead, running hard in a vain attempt to catch up, but as I saw him start the run in before I'd reached 26 admitted defeat and cruised to the finish.

Super pissed off that I'd screwed up and let the team down into 4th, so not a happy bunny when I first finished. Thankfully good old Rosco had miss-punched, so it didn't matter, hooray! :D
We'll have to see how the team does next week, when Chris and Mark haven't been drinking for an entire week, and I've not been ill...

Saturday May 24, 2014 #

Orienteering 1:12:39 [4] 11.45 km (6:21 / km) +203m 5:50 / km
ahr:171 max:189 weight:75kg

Feeling a bit knackered from being ill for the past few weeks, wasn't sure how it was going to be, as I hadn't properly run in a while.

Running was alright, but not much speed in the legs - slower than I would have liked, but not much I could do about it.
Navigation was fine, few errors here and there. Slightly off line coming out of 9, so ended up too far right on 10, and pissed about on the hillside till I realised - thought the re-entrant it was in was where the stream came down, so a bit daft. Sort-of error at 12, ended up on the far side of the thick green as I was trying to avoid what looked like tough stuff to run in. Too low for 21, but it was probably for the best, as it was super easy to spot from below.
Apart from that, pretty decent, no real complaints about nav, but since I wasn't going that fast, not too surprising. Noticeably slower in splits on the uphill/long running legs, which makes sense, because the speed/power just wasn't there.

Also disqualified due to my dibber going wrong, boo :(

Friday May 23, 2014 #

Note

Probably about time to stop being a lazy arse, and to start updating attackpoint again...

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