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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Psuba

In the 1 days ending Jan 15, 2017:

activity # timemileskm+m
  Orienteering1 1:17:22 7.16(10:48) 11.53(6:43) 11123 /23c100%
  Running1 11:04 0.78(14:07) 1.26(8:47) 41
  Total1 1:28:26 7.95(11:08) 12.79(6:55) 15223 /23c100%

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Su

Sunday Jan 15, 2017 #

11 AM

Running warm up/down 3:48 intensity: (11 @1) + (44 @2) + (23 @3) + (2:30 @4) 0.54 km (6:59 / km) +28m 5:35 / km
ahr:146 max:163 shoes: More Mile Cheviot 2 - 2016

Orienteering race (Brown) 1:17:22 intensity: (9 @1) + (3 @2) + (50 @3) + (10:37 @4) + (1:05:43 @5) *** 11.53 km (6:43 / km) +111m 6:24 / km
ahr:170 max:182 spiked:23/23c shoes: More Mile Cheviot 2 - 2016

SOC Parkhill Enclosure event (Level C).

4th / 15 on the Brown course, and quite a mixed race.

I tried in the morning whether I can put on a proper O-Shoe but that's a no-go still The iRocks that I normally would wear for this terrain have hurt my toes as soon as I put them on. In the end I used the More Mile shoes that are really not for this terrain as they fill up with water fast and get heavy and cold, I have them more for dry races, and with the recent rain the New Forest terrain is anything but. At least it has a relatively roomy toe box so whilst it was pressing on my toe, it was bearable - and by the time I was out on the course it did not cause much discomfort in that regard. I was quite keen to try out how my toe affects me after 2 weeks in a terrain and orienteering situation.

As far as the course goes, it was a decently planned one - to be honest this terrain mostly would predict a compass bearing exercise as it is mostly runnable (though with undergrowth in places and definitely very boggy - often it would be slower to run on tracks because of the mud than in the surrounding forest despite the branches and stuff).

I started fairly decent, although based on the splits still slower than Laurence T (I don't even compare myself yet with Tom B who is much younger and duly won), until about control 9 where I was about a minute slower, and I can't figure out why?! I suspect my route choice has to do with it - I first ran on the road then after crossing the fences I switched to the forest. I suspect it would have been faster the other way around, but it is a huge time loss that I find difficult to explain. Further losses that I know about:
11 - I was very hesitant getting to the broken ground and then finding my way around it - probably lost about 30s
From this point on I was noticeably slowing down in the splits. In fact, I did feel weaker and took a gel on the way to 12, so clearly some slowdown is due to physical condition from here.
12 - Apart from taking gels and observing a herd of about 20 deers running about 10m from me, I did make a directional error out of 11 her losing about 20s as well.
15 - the first big mistake. I took a dive in the middle of the leg, and that has shaken me up a bit (although this was me kicking something with the leg that isn't my damaged one), I think this possibly contributed to my confusion once I came across a control at a ditch junction. I knew it wasn't mine, but could not find it on the map. I finally concluded that it was what was mapped as a ditch end with a small clearing, but not before even checking if this was my #2 control which was nearby. I was totally confused and spent about 1m here, and this is where Laurence caught me up and ran past.
16 - As I was running through the woods I saw an elder lady taking a tumble so I stopped to check if she was OK. She wasn't, then she was - so I spent about half a minute on this. This was just enough to lose sight of Laurence ahead and I was running alone again from here. I also made too many hesitations here and directional changes due to the undergrowth that wasn't consistent with the map, so probably lost more here (over 1min down on the split, but unsure how much of this is attributable to simply being slower)
21 - ran past the control the stopped and spent again too much time hesitating. Finally decided to just run to the junction and try again with a different bearing that worked. It took me 2 min however.

So all in all about 4.5 min avoidable mistakes if only I was a bit more assertive with my approach!



Running warm up/down 7:16 intensity: (18 @1) + (2:06 @2) + (1:56 @3) + (2:56 @4) 0.72 km (10:08 / km) +13m 9:16 / km
ahr:137 max:161 shoes: More Mile Cheviot 2 - 2016

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