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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Psuba

In the 31 days ending Oct 31, 2016:

activity # timemileskm+m
  Running22 10:32:30 77.92(8:07) 125.41(5:03) 1113
  Orienteering5 5:27:02 22.05(14:50) 35.49(9:13) 103890 /90c100%
  Urban Orienteering4 3:57:40 29.64(8:01) 47.7(4:59) 34036 /46c78%
  Night Orienteering2 1:46:19 10.12(10:30) 16.28(6:32) 28537 /39c94%
  Strength / Conditioning / Drills5 1:38:22 0.69 1.11 2
  Cycling2 1:00:00 8.04(8.0/h) 12.93(12.9/h) 79
  Total30 24:21:53 148.46 238.93 2857163 /175c93%
  [1-5]30 24:19:08

» now

Monday Oct 31, 2016 #

6 PM

Running (Recovery) 49:41 [3] 8.34 km (5:57 / km) +43m 5:48 / km
shoes: Haglofs Gram XC 2016

Chatty recovery run in Camberley talking to Frederic.
Strange running through the woods with a single headlamp not orienteering and trying to shine the light on roots etc for both of us!

How time goes much faster when there is company to run with.

Tempo was not something we cared about, but got the legs turning over a bit.

Sunday Oct 30, 2016 #

9 AM

Running warm up/down 6:02 intensity: (1 @0) + (4 @1) + (11 @2) + (2:23 @3) + (3:23 @4) 1.09 km (5:32 / km) +11m 5:17 / km
ahr:144 max:151 shoes: More Mile Cheviot 2 - 2016

Running race 1:23:47 intensity: (8 @2) + (20 @3) + (22:06 @4) + (1:01:13 @5) 16.2 km (5:10 / km) +533m 4:27 / km
ahr:168 max:179 shoes: More Mile Cheviot 2 - 2016

The Stickler aka the Dorset Three Peaks Challenge 2016.

97th out of 505:

Done this two years ago and fancied another go instead of running today on the same map as yesterday. As this is an off-road race with 3 reasonably tough climbs I figured it would be a good hill training and before next weekend's races.

Knocked off about 6 minutes from my time 2 years ago, and could have done more if I hadn't run hard yesterday as the bottleneck on some of the hills wasn't my HR or oxygen just the tiredness of my legs. This isn't disappointment just a note though, quite happy with the end time.

Two sticking points that I was a bit disapointed about: on the first climb, I ran most of it but on the steepest section about 2/3rd of the way I ended up walking it, and after the long downhill my legs just would not adjust to the sudden climb and again had to change to walking a bit. This last one is something I need to think about because it happened two years ago too - I was descending fast and overtaking people, but hitting the climb people were coming back at me, and switching downhill to uphill is very common in Orienteering.

Jason was about 2m behind and Becca about 10, not aware of other Orienteers although bound to have been a few on this one.
12 PM

Running warm up/down 6:30 intensity: (4 @1) + (25 @2) + (6:01 @3) 1.01 km (6:25 / km) +1m 6:23 / km
ahr:135 max:142 shoes: More Mile Cheviot 2 - 2016

Saturday Oct 29, 2016 #

8 AM

Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Inov8 X-Talon 212

Running tempo (Parkrun) 19:45 intensity: (8 @1) + (5 @2) + (5 @3) + (1:02 @4) + (18:25 @5) 4.97 km (3:58 / km) +3m 3:57 / km
ahr:173 max:183 shoes: Inov8 X-Talon 212

My second ever sub-20m 5k.

Knew that I could do it, happy that I did. Controlled the tempo well, got difficult after 3k but stuck with it and it paid off. Now let's make sub-20 as regular as sub-21 is at the moment.

Running warm up/down 11:40 intensity: (10 @2) + (1:26 @3) + (10:04 @4) 2.05 km (5:41 / km) +6m 5:36 / km
ahr:148 max:158 shoes: Inov8 X-Talon 212

6 PM

Running warm up/down 6:17 intensity: (12 @1) + (40 @2) + (58 @3) + (4:27 @4) 1.11 km (5:39 / km) +3m 5:34 / km
ahr:145 max:158 shoes: VJ iRock 2016

Night Orienteering race (Brown) 42:06 intensity: (7 @1) + (13 @2) + (37 @3) + (11:28 @4) + (29:41 @5) *** 7.57 km (5:34 / km) +6m 5:32 / km
ahr:167 max:179 spiked:19/19c shoes: VJ iRock 2016

BADO/BKO Night race, Greenham Common, Brown course.

Quite a fast area and mostly compass bearing, but some tricky bits as well with contour detail.
Mostly ran well, shame for the few error

1 - turned around to check a veg boundary too early, I should not have done as I was purposly aiming to the left of my target so I should have known it is further down. Not enough confidence I guess. 50s
2 - ran past the control and had to turn back. Quite stupid of me as I should have pace counted that would have gave it away, I thought that depression was too early (probably felt too early relative to last weeks 1:15000 map?) 1m30s
3 - spot on
4 - chose to go through the roads and concrete so I could run fast although not as straight. The plan worked but I have to wait and see the other splits to compare it if was a good plan or not.
5 - fast run, no problems
6 - slight hesitation just before the control, maybe 5s
7 - slightly off-direction but corrected
8 - spot on
9 - veered right, didn't read the map very well at first but realised the lay of the land once I saw the area and corrected, probably lost about 20s
10 - Decided to go straight which was probably not the best choice through the undergrowth, plus stopped early at a control that was in the depression next to mine to figure out the map. It would have been a better entry from the road, so wasn't a very good plan to run straight. Probably lost at least 30s.
11 - Directional mistake, was trying to run around the marshes but they were indistinct so should have kept on running on bearing. Put myself into place quite quickly but still lost about 30s going roundabout
12 - fast and as planned, trying to shake the train behind
13 - fast but a parallel mistake, tried to use the earthbank to guide me, unfortunately chose the wrong earthbank! Definitely a mistake, although the plan was quite good. Easy to correct but still lost 1 min
14 - no problems
15 - ran fast and hit the control spot on on bearing, shaken the train at this point from my back
16 - tripped over whilst running through the rough, which is probably quite common for the fast guys... not so much for me. Carries on anyway, shaken it off by the time I got to the control. Chose to run on the trail even though it was slightly longer, but it gave me the ability to run faster so I am happy with that plan.
17 - For some reason veered to the right as I got close to the control, the vegetation wasn't quite mapped right and I thought I saw the hedge end that I was expecting to have the control. In the end it wasn't yet where I needed to be so lost about 30s

No problems with the rest of the controls.

So about 5:15 lost all together which is annoying as otherwise I felt I was running well and was about 4m behind the winner in 2nd place.
Good points: I could correct relatively quickly each time I made a mistake. Never followed anyone throughout the course. Some of the legs I used good plans for navigation. Most of the compass bearing was actually quite accurate. Ran fast in places.

Running warm up/down 7:34 intensity: (4:29 @2) + (3:05 @4) 1.03 km (7:21 / km)
ahr:129 max:186 shoes: VJ iRock 2016

Friday Oct 28, 2016 #

8 AM

Running (Recovery) 27:11 intensity: (1 @0) + (44 @1) + (2:06 @2) + (8:52 @3) + (15:28 @4) 5.34 km (5:06 / km) +5m 5:04 / km
ahr:143 max:154 shoes: Haglofs Gram XC 2016

Morning easy recovery jog in Bushy Park

Thursday Oct 27, 2016 #

Event: SAX KNC
7 PM

Running warm up/down 3:15 intensity: (4 @1) + (7 @2) + (46 @3) + (2:18 @4) 0.62 km (5:12 / km) +1m 5:09 / km
ahr:146 max:154 shoes: Haglofs Gram XC 2016

Night Orienteering race 1:04:13 intensity: (8 @0) + (13 @1) + (14 @2) + (2:49 @3) + (35:54 @4) + (24:55 @5) *** 8.71 km (7:22 / km) +279m 6:21 / km
ahr:161 max:179 spiked:18/20c shoes: Haglofs Gram XC 2016

Kent Night Cup, Trosley Park.

Well another one that didn't quite go to plan. Not a tragedy considering these are midweek events that I consider training rather than serious events, but it starts to slightly annoy that there is a limited amount of positive feedback in terms of results (though results for this are not yet published, it can't be good).

Having never been here before and reading the name of the location (i.e. "Park"), turned up in my usual trail shoes and went to the extent of putting on a long (but thin) running pants. I started to be suspicious when I saw the local contingent at the registration all in agressive O-shoes, O-pants and "heavy armory" gaiters. Suspicion turned slight worry when, at the mass start announcements the planner noted some of the score features (dumbell controls can be taken in that order to earn extra points) with a side note of "since everyone know this terrain so well by now"... So, mental translation: the extra preparedness can't be conicidental. And it wasn't.



Steep hillside.

I wasn't well prepared for any of these. So, naturally slowed down and got stuck in the undergrowth, slipped going down on hillsides and not getting good traction climbing, it wasn't going to be a fantastic result. Tried to somewhat compensate with picking routes, but in a lot of places it wasn't possible and sometimes I just chose to go direct because how else do I practice keeping a bearing in the forest and in the dark?

What also did not help that I forgot initially to plan according to the instructions - take 100s first, 111 to switch over, 90s second - or vie versa. I planned as "take anything over 100 first, 90s second". So I went to 111 somewhere in the middle of the 100s - I realised it later so got to it again before I switched over to 90s, but a.) it was extra distance and time, b.) this was the route to collect 100s was no longer the optimal order and c.) it may affect the calculation (not sure if they will invalidate all my 100s after 111 or not as the results are not yet published).

I have also made a few actual mistakes, although none catastrophic. I was coping with the climb OK, and ran OK mostly though. Ended up being over time of course.

Update - 8th/38, but 2nd most points with the time deduction. Most points collected of anyone... So, the extra time spent on 111 and getting stuck in undergrowth the few times would have brought it back to 1st...

Wednesday Oct 26, 2016 #

6 PM

Running warm up/down 4:35 intensity: (3 @1) + (9 @2) + (3:03 @3) + (1:20 @4) 0.87 km (5:18 / km) +2m 5:13 / km
ahr:143 max:149 shoes: Haglofs Gram XC 2016

Urban Orienteering race (Night score) 58:55 intensity: (6 @1) + (23 @2) + (2:13 @3) + (35:58 @4) + (20:15 @5) *** 10.33 km (5:42 / km) +120m 5:23 / km
ahr:162 max:175 spiked:15/25c shoes: Haglofs Gram XC 2016

Wessex Night Leage, Winchester urban score.


Started slow and was generally too slow as I struggled to juggle map reading at night and not tripping up/navigating. As visible from the HR recordings I was not running near my limit at all.

Planning was also substandard (although not catastrophic), however as luck would have it running anti-clockwise would have been better as it would have given me more visibility of which gates were open/closed. It would have given me a shorter route AND I would have avoided a mistake where I ran past a closed gate that was marked open on the map - coming out the other way would have spared me 2min+. RHF ran less distance than I did and got all controls...

I was also early back by over 2 mins, so definitely could have/should have collected all controls - as is I have dropped 3 of them.

Either way would have been too slow, comparing last weeks night urban races I covered 2km less this time...!

Not sure what the take away is though, probably just need more night practice to be more confident in combining running speed whilst map reading when the lighting conditions are challenging (i.e. limited peripheral vision due to blinding effects of headlamp reflecting off the map).

Running warm up/down 9:37 intensity: (4 @1) + (6 @2) + (6:57 @3) + (2:30 @4) 1.71 km (5:37 / km) +1m 5:35 / km
ahr:143 max:151 shoes: Haglofs Gram XC 2016

Tuesday Oct 25, 2016 #

7 PM

Running (Recovery) 45:52 intensity: (26 @1) + (33 @2) + (2:16 @3) + (40:48 @4) + (1:49 @5) 9.52 km (4:49 / km) +16m 4:47 / km
ahr:154 max:177 shoes: Haglofs Gram XC 2016

Bushy Park outer loop.
Extremely long commute to my accomodation. I wanted to do speed endurance intervals inside Bushy Park, but traffic got the better of me, so instead this became a steady run around it. Tried to keep HR below 155, so good tempo considering. Could not force myself to slow down to sub-145 HR tempo...

Monday Oct 24, 2016 #

(rest day)

Planned to have a slow run with F on my way to London but this was cancelled as I was working late.

Sunday Oct 23, 2016 #

4 PM

Running long 1:37:08 intensity: (13 @1) + (1:13 @2) + (9:10 @3) + (1:19:25 @4) + (7:07 @5) 18.91 km (5:08 / km) +146m 4:57 / km
ahr:158 max:174 shoes: Reebok One Cushion Trail

Working on photos at the computer all day so happy to finally got out there for a long steady run.
Through Throop, then Ramsdown, seeing if it is possible to link with St. Cathrene's hill as some of the maps showed a track on both sides, but it wasn't an underpass just a gate out to the motorway, so obviously no use.
Continued around on the overpass, out through St.Cathrene's hill to get some elevation into the run. At this point it was already dark so glad I had my headlamp with me.

Saturday Oct 22, 2016 #

8 AM

Running warm up/down 4:05 intensity: (1 @2) + (16 @3) + (3:48 @4) 0.89 km (4:37 / km) +1m 4:34 / km
ahr:154 max:161 shoes: Reebok One Cushion Trail

Running tempo (Parkrun) 20:38 intensity: (2 @3) + (46 @4) + (19:50 @5) 4.99 km (4:08 / km) +3m 4:07 / km
ahr:174 max:180 shoes: Reebok One Cushion Trail

Just about made it to the start so no stretching, poor warmup and not settled in. No wonder it wasn't the best start and not as smooth as I wanted.
Eased off when I saw this wasn't likely going to be sub 20m. Nevertheless, given all circumstances, a decent time.

Running warm up/down 2:42 intensity: (13 @2) + (45 @3) + (1:44 @4) 0.47 km (5:42 / km) +2m 5:37 / km
ahr:145 max:151 shoes: Reebok One Cushion Trail

Friday Oct 21, 2016 #

7 AM

Running warm up/down (Treadmill) 11:25 [3] 2.17 km (5:16 / km)
shoes: Haglofs Gram XC 2016

Strength / Conditioning / Drills 15:26 [3] 0.17 km (1:30:47 / km)

Thursday Oct 20, 2016 #

7 PM

Urban Orienteering race (Street-O) 1:03:16 intensity: (10 @1) + (8 @2) + (10 @3) + (13:13 @4) + (49:35 @5) 13.59 km (4:39 / km) +84m 4:31 / km
ahr:168 max:175 shoes: Haglofs Gram XC 2016

Kent Night Cup No.5 - Tonbridge

Got there just in time after work, and took it as yet another tempo training with some map memory. Faster than Tuesday, and midway through it looked touch and go whether I can get all controls within the hour. In the end abandoned one control but still over time. Got the most points of everyone but due to being 3 minutes over time dropped in the results - not a worry as results was not what I was after. Map a bit iffy in the last part, some of the streets weren't quite laid out the way it was on the map (dead ends etc).

Felt good running, legs started to hurt at around 10km but pushed through.
Ran with hired dibber which normally isn't that big an issue but as it was slower it may have given me the 8 secs to be given 20 less penalty points!

Wednesday Oct 19, 2016 #

7 AM

Strength / Conditioning / Drills (Swimming) 20:19 [3] 0.75 km (27:05 / km)

50 lengths in hotel pool (~15m?)
7 PM

Running (Recovery) 31:32 intensity: (20 @0) + (21 @1) + (28 @2) + (8:19 @3) + (22:04 @4) 6.18 km (5:06 / km) +17m 5:02 / km
ahr:149 max:163 shoes: Haglofs Gram XC 2016

Jogging to get some takeaway dinner & back carrying it

Tuesday Oct 18, 2016 #

7 PM

Urban Orienteering race (Street-O) 59:05 intensity: (51 @0) + (6 @1) + (15 @2) + (1:18 @3) + (34:22 @4) + (22:13 @5) 11.72 km (5:03 / km) +62m 4:55 / km
ahr:162 max:175 shoes: Haglofs Gram XC 2016

MVOC Winter Street-O Series 2016/17

Urban night Score, mostly took it as a training for tempo run combined with map memory exercise (plan ahead 3-5 controls, memorise route to next).

Tied with a few others on the same points.

Felt OK, in hindsight not as fast as some previous urban comp, but that is not that surprising considering I had to stop to write down the answers at each control, so probably OK for speed too.

Very different doing these to proper O races...

Monday Oct 17, 2016 #

(rest day)

Travel + admin stuff

Sunday Oct 16, 2016 #

10 AM

Running warm up/down 15 [4] 2.0 km (8 / km) +120m 6 / km
shoes: Inov-8 Oroc 280

to Start
11 AM

Orienteering race (Long) 1:07:02 intensity: (1 @3) + (35:02 @4) + (31:59 @5) **** 6.86 km (9:46 / km) +233m 8:21 / km
ahr:165 max:177 spiked:18/18c shoes: Inov-8 Oroc 280

Hungarian Championship Classic Distance, part 1 - the section before my Garmin ran out of battery.

M40, finished way down the ranking.

Not sure if it is worth analysing as I messed up the whole race by being about 5 min late for my start. This meant a messed up warm-up, no stretching, no mental prep, straight into the course as a flying start. Surprised I haven't messed up control 1, but did then duly messed up 2 and no longer motivated at all from that point. Jogged around where I could, tried to make good route choices.

Also - the prep during the week was quite poor with limited sleep and training due to travel, work and other events.

In terms of further controls, route choices were probably OK, but execution wobbly. Did not attack any legs really though, did not run on the edge. Went long way around to 7 on the left but probably that was an OK route for the most part - did suboptimal micro routes in the first part. Hit the controls OK on most controls except for 11 where I drifted too far north through the ridge, which was probably the result of imprecise descent on the previous ridge - then took a valley 1 north of the one I originally intended to. Took some time to relocate in the valley. Then finally a mistake on 17 as there was a similar rough open area NW unmapped to the one with the control. but again I wasn't sharp at all by that time.

Shame, the course was well planned. Disappointing to have done this now considering the prestige of the event.

Regardless of the mess I have made of this with the prep, for the most part I have orienteered OK, but also felt I was too weak for this amount of climb - clearly the south of England training environment is too flat so I need to make more effort on hill training to be competitive.
I have written a year and a half ago on the JK that I wasn't physically or navigationally prepared. I think by now navigation is a lot better, and although I did not really attack any part of this course, but I wasn't exhausted after 2 hours of running which I think should be considered an improvement too.
12 PM

Orienteering race (Long) 48:00 [4] **** 4.0 km (12:00 / km) +235m 9:17 / km
shoes: Inov-8 Oroc 280

Hungarian Championship Classic Distance, part 2 - the section after my Garmin ran out of battery.

This is a rough estimate drawing the route as I remember is on GPSies and seeing what I get on climb and distance.

Saturday Oct 15, 2016 #

10 AM

Running warm up/down 5:01 intensity: (7 @1) + (15 @2) + (48 @3) + (3:00 @4) + (51 @5) 0.81 km (6:12 / km) +4m 6:03 / km
ahr:150 max:171 shoes: Inov-8 Oroc 280

Orienteering race 46:22 intensity: (9 @2) + (5 @3) + (2:36 @4) + (43:32 @5) **** 5.35 km (8:40 / km) +268m 6:56 / km
ahr:173 max:186 spiked:16/16c shoes: Inov-8 Oroc 280

F170, Club Relay Championship. Ran 2nd for the Spari team, a good team and mostly held my own.
Could have finished 2nd but unfortunately our 4th runner missed a control in the high pressure last loop when chased down for 2nd position. He managed to pip them at the last control so we were all ecstatic until we realised the missed control. Oh well. One could argue it is all our fault, I certainly could have made less mistake which would have put him under less pressure and that would have made our 2nd place secure. To be fair I had the shortest course of the 4 (should have got the 2nd longest based on age), so need to be in better shape to be able to contribute yet more. Nevertheless I think since last year I got to the point where I am no longer a liability for the team, even if I am not a differentiator either.

5 - overran the control above in the open, for some reason misread the map thinking the rock I was looking for was out in the open, when in fact it was underneath. 1:10 lost
10 - slight directional error but corrected based on vegetation - 10s
13 - oversimplified the route so diverted to the right at the edge of the open - corrected quickly though - 20s
14 - the biggest mistake of the run. About 4m wondering above the control circle... directional mistake and too high, fundamentally as my attack point wasn't as distinct as the map suggested. I chose the small hill SE of the control. I have ran up to the highest point near there assuming this was the mapped hill, but it wasn't in the right place relative to the control, so something wasn't quite right either in the map or in my plan. Relocated off the track above in the end, but took far too long, and probably indirectly cost us our placing as I put too much pressure on Ege as DZ caught him up and caused him to rush and miss a control.

Sum of 5:40 of mistake, if only I did not make this last one I would have been happy with my run. As it is, wasn't a catastrophe and still brought the team up from 5th to 4th but could do better next time.

Thursday Oct 13, 2016 #

7 AM

Running (Treadmill) 17:45 intensity: (26 @0) + (30 @1) + (6 @2) + (5:20 @3) + (6:17 @4) + (5:06 @5) 3.68 km (4:50 / km)
ahr:152 max:180 shoes: Haglofs Gram XC 2016

Strength / Conditioning / Drills 16:00 [3]
shoes: Haglofs Gram XC 2016

Tuesday Oct 11, 2016 #

5 PM

Running (Treadmill) 14:23 intensity: (23 @0) + (11 @1) + (38 @2) + (4:31 @3) + (7:20 @4) + (1:20 @5) 2.81 km (5:07 / km)
ahr:146 max:169 shoes: Haglofs Gram XC 2016

Strength / Conditioning / Drills 15:58 intensity: (12 @0) + (6:32 @1) + (8:17 @2) + (54 @3) + (3 @4) 0.19 km (1:24:02 / km) +2m 1:19:50 / km
ahr:112 max:147

Running (Treadmill) 6:06 intensity: (22 @1) + (23 @2) + (1:46 @3) + (1:51 @4) + (1:44 @5) 1.01 km (6:02 / km)
ahr:150 max:173 shoes: Haglofs Gram XC 2016

Monday Oct 10, 2016 #

5 PM

Cycling 6:02 intensity: (11 @1) + (2:01 @2) + (3:50 @3) 1.23 km (12.2 kph)
ahr:131 max:146

Cycling 25:20 intensity: (4 @0) + (2:23 @1) + (5:10 @2) + (10:08 @3) + (7:35 @4) 5.07 km (12.0 kph) +45m
ahr:135 max:165

Placing controls

Cycling 4:26 intensity: (1:52 @3) + (2:34 @4) 1.17 km (15.8 kph) +8m
ahr:147 max:153

Placing controls
8 PM

Cycling 24:12 intensity: (38 @1) + (2:28 @2) + (8:29 @3) + (12:36 @4) + (1 @5) 5.47 km (13.6 kph) +26m
ahr:144 max:166

Collecting controls

Sunday Oct 9, 2016 #

12 PM

Running warm up/down 6:44 intensity: (4 @0) + (6 @1) + (7 @2) + (27 @3) + (6:00 @4) 1.31 km (5:08 / km) +24m 4:42 / km
ahr:152 max:165 shoes: More Mile Cheviot 2 - 2016

Orienteering race (Brown) 1:05:08 intensity: (4 @1) + (9 @2) + (10 @3) + (10:55 @4) + (53:50 @5) **** 8.6 km (7:35 / km) +184m 6:51 / km
ahr:170 max:180 spiked:27/27c shoes: More Mile Cheviot 2 - 2016

SARUM Galoppen, Collingbourne Wood, Brown course.

5th/32, looks like everyone made mistakes:

Very brambley, and vegetation mapping quite off in some places, but beautiful weather.

I expected to hate it given my loathing of undergrowth, but strangely quite enjoyed it. Probably has to do with the fact that it was very much a middle distance style control picking, and maybe the lack of running in the last few days so I had energy to attack all the way through - except for losing focus for a short while at 16 which was very badly mapped vegetation wise and I got a bit upset. When I was overtaken by a lady there I pulled myself together and started to run properly again - note to self, it probably happens more often when I can't compare myself to anyone, so need to be more strict with myself.

Course was mostly a compass bearing exercise technique wise, some running around, possibly could have used that more??? But white map seemed very inviting despite the reality of brambles.

Time losses:
1 - just not confident yet
2 - slightly right but there were unmapped pits and so I thought relative to the brambles mapped I was to the left of the control - went right, control wasn't there, went back, control found. 50 sec
3 - Undergrowth mapping not right here, but should have watched my height, ran under control, out to path and then back fighting through the brambles that should not have been there according to the map... 1 min detour
4 - Chose to run up over the ridge, executed OK but looking at the splits quite slow, especially relative to Ben (although he is quite a bit faster than me so probably not fair to compare to him). Possibly would have been faster to cut across near #1 which is how I did 18-19 later but reverse, so I'll account 20s lost here for that as route choice mistake.
9 - Very strange control placement, possibly 8 was further W then mapped so had to run down the ride E more then expected, hesitant here a bit but nothing major, maybe 10s
10 - Bearing mistake which is strange, checking the track my direction was right on the red line. Possibly features are not quite well placed relative to each other? In any case was distracted towards the end by someone clearly pointing at a control in a similar depression than I was looking for, so went there and seen that the numbers weren't matching. Luckily quite quick at figuring out which one it was, so straight back to the other depression. A bit funny at this point I was leading a small train of about 5 people all following me as I was making the mistake and then the correction... Don't remember this ever happening before! Anyway counting 55s mistake here.
14 - plan didn't work here: did not see the ride running next to 14 which was overgrown, so overran then had to fight through undergrowth to get back on bearing. ~30s
16 - Very bad mapping of vegetation here, it is one thing that the undergrowth is not mapped but ditch with control was in what I would map at least as light green. Had to in the end run by big controur features and trust that that will lead me to the ditch - it did, but not before costing me quite a bit. Choosing to go left around undergrowth using the ditch also did not work very well, it feels like with the mapping issues in this area this leg was quite a lottery. Not even sure how much time loss to award as it does not seem fair, I was at least coping OK with the mapping issues here, still I'd say it should have been 30s faster even with the lottery element.
17 - I quite suspect the depression was higher up then mapped, ran past under it before turning back (thank god for the road as catching feature not far behind) - 45s, should cope with these more decisively, just run and turn around instead of stopping and hesitating which is what I do usually which is slower.
18 - Again bearing off and lots of brashings here which I found difficult and slow to navigate. To be fair this was a poor leg and imprecise bearing - not the best streak of legs here (16-17-18). 30s
19 - Bad choice, run across instead of around. Lost lots of time particularly in the short section crossing the two parallel roads to the one which had the start on, mapped as white but should have instead believed my eyes. The OK enough choice but this cutting across alone was at least 30s longer than should have been. Could have ran around, rough calculation says it would have been about 50s faster...
23 - Suddenly stopped and hesitant just before the control. Not sure why, the pines confused me, lapse of concentration? Cost maybe 20s

So summary of about 6:40 lost but not a major mistake anywhere which is encouraging. 3rd would have been realistic but not unhappy today, especially how all over the place last week was. Heading in the right direction.

Thursday Oct 6, 2016 #

7 PM

Strength / Conditioning / Drills 30:39 [3]

Wednesday Oct 5, 2016 #

5 PM

Running intervals (Moov Speed Endurance) 43:37 intensity: (4 @1) + (1:43 @2) + (8:20 @3) + (10:48 @4) + (22:42 @5) 9.18 km (4:45 / km) +12m 4:43 / km
ahr:160 max:181 shoes: Haglofs Gram XC 2016

Speed Endurance (1.6km intervals) level 35, passed.

I wanted to do 6 intervals but got quite dark, despite me starting earlier, on the way back on No. 4 so stopped there as I had no headlamp.
Quite happy with the pace, I think I would have passed level 37 too as all 4 intervals were sub 4-min (level 35 is 4:07, 36 is 4:02, level 37 is 3:57).

Gradually declined with speed (as expected) so may not have been able to keep it sub 4m pace for all 6 intervals if I attempted all 6, but happy to get my speed back to where it was before the long training sessions, so overall this is progression.

Tuesday Oct 4, 2016 #

6 PM

Running 55:25 intensity: (12 @1) + (1:12 @2) + (5:24 @3) + (48:37 @4) 11.07 km (5:00 / km) +117m 4:45 / km
ahr:152 max:163 shoes: Haglofs Gram XC 2016

Wanted to run an undulating terrain run in Windsor Park at Virginia Water, but they are closing the gates early now, so did not manage to get in.

Ran alongside the fences then up/down through the hill two and a half times, as a mid-tempo undulating recovery run, with high cadence. Interesting to see a decent tempo now not really taking much out of me, which probably means training does work in the long run even if I mess up competitions quite a bit recently.

Monday Oct 3, 2016 #

12 PM

Running warm up/down 5:34 intensity: (4 @0) + (7 @1) + (15 @2) + (1:13 @3) + (3:55 @4) 1.16 km (4:48 / km) +3m 4:45 / km
ahr:146 max:156 shoes: Reebok One Cushion Trail

Urban Orienteering tempo 56:24 intensity: (6 @0) + (4 @1) + (10 @2) + (1:39 @3) + (18:15 @4) + (36:10 @5) 12.07 km (4:40 / km) +75m 4:32 / km
ahr:166 max:178 spiked:21/21c shoes: Reebok One Cushion Trail

Test ran the course set for next Mondays hour score.
Tried to make it a good tempo run and reasonably satisfied.

Running warm up/down 6:01 intensity: (43 @3) + (5:18 @4) 1.13 km (5:21 / km) +1m 5:19 / km
ahr:153 max:158 shoes: Reebok One Cushion Trail

Sunday Oct 2, 2016 #

(rest day)

Lazy + family stuff.

But, did see the Bournemouth Marathon off which included a stormtrooper, an emu, a tiny ninja turtle, and closed with a 4 men viking "boat" - not sure how far they got though as it looked a struggle to move!

Saturday Oct 1, 2016 #

1 PM

Running warm up/down 17:23 intensity: (6 @1) + (14 @2) + (11:11 @3) + (5:52 @4) 2.78 km (6:15 / km) +38m 5:51 / km
ahr:144 max:159 shoes: VJ iRock 2016

Orienteering race (Brown) 1:40:30 intensity: (5 @0) + (15 @1) + (3:00 @2) + (25:37 @3) + (1:04:02 @4) + (7:31 @5) **** 10.68 km (9:25 / km) +118m 8:55 / km
ahr:151 max:174 spiked:29/29c shoes: VJ iRock 2016

Hopefully this run was getting rid of the cold finally. Nevertheless still weak - felt week at the start, probably late start did not help (difficult with nourishment etc), def felt low blood sugar before starting. Too bad, with the long distance to start I was hoping to have finally had a decent warm-up and strong start! Lots of mistakes though, some iffy map/controls but can't blame it all on the map, losing a lot due to my own orienteering too. I hate this type of terrain though - very tough under foot and heavy going, the lowlight was towards the end when a young junior and an older gent overtook me as we were both running in the tough heather. Or, I should be training more in these conditions... Completely different style of orienteering needed for this than last weeks Karst terrain - techniques used there were useless here both in the tricky detailed areas and in the open - none of which were present last week (or indeed in the city races...). The Wim Galoppen was on a similar terrain but I struggled on that one too. At least I managed the blister this time well so whilst that ruined my run there, it did not bother me now. Very surprising to have been placed 5th / 12 in M40, thought it was a bigger disaster. Still contemplating whether to run tomorrow but I'll likely give it a pass and run something else. Comments on legs: 1 - a mistake straight out of the box - overran the narrow passage through the green first, certainly wasn't very clear, but could have looked at earlier starters to avoid that. Only a few seconds but then straight into a complex area that I have not yet made sense of from the map before, so took some time to slow down and the correct direction. About 1m lost but could have been way worse...? 2 - spot on navigation/direction wise but was quite hesitant. Probably a feature later on too, this is something I should be cutting out. 4 - Map very arguable. First narrow stream was a wide one, but more importantly vegetation on the N bank not quite accurate, ended up over the N side of the middle green, then location of the ditches/valleys arguable especially relative to the veg boundary. Found the control OK but was first convinced it should have been in the deeper ditch next to it... To be fair in hindsight the map wasn't as bad as I first thought but I certainly did not get the mapping style. 6 - another one, however this time I definitely don't agree with mapping what should have been middle green as "rough open with scattered trees". I did not go in there as a green was mapped next to it so was convinced for 2m I was in the right place. 8 - No issues but I am thinking generally if this should have been mapped as white area. Mapping standards state white/green is about runnability: the rough soft ground and undergrowth was def a factor in this area. However, would a green hash been justified? Not quite sure, genuinely. 9 - The control was voided and rightly so - map is quite bad here, similarly semi-open wasn't right but even its boundary wasn't right. 10 - decided to run around on the road after all the rough ground. No issue, although lost a bit of time relative to running straight, probably worth it though for energy saving. 13 - When you are standing 5m from the control and can't see it from the undergrowth... priceless. But costing about 30s 14 - Yes, then allow myself to be pulled off to the right. Why? unexplicable. Believe the compass next time. 16 - run the elephant track and allow to be overtaken instead of pushing. Again - why? Probably demotivated from the earlier parts of the course. 17 - At least I had the mental strength to slowly drag myself back on course after initially being pulled by competitors on the other courses running further right. Still, 20s 18 - Got near the control but didn't see if and so faffed about for about 2m nearby. Didn't quite understand the map around here, all the features were there just not in good relation to each other. 25 - directional mistake, then the overprint of 25 seems to have printed over a feature that had a control on it. As I did not see it out on the course I though it was a more western feature so again lost time before I corrected myself. 1m but this time I can partially blame the course printing... 27 - pulled to the wrong control again by following others, at least I half expected to be in the wrong place so didn't faff about correcting. Slow trodding through the heather though.

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