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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Psuba

In the 7 days ending Dec 6, 2016:

activity # timemileskm+m
  Running4 3:37:08 22.11(9:49) 35.58(6:06) 813
  Cycling4 1:38:00 15.57(9.5/h) 25.06(15.3/h) 222
  Urban Orienteering1 1:04:00 8.25(7:46) 13.27(4:49) 16324 /24c100%
  Orienteering1 55:05 6.14(8:58) 9.88(5:35) 9222 /22c100%
  Strength / Conditioning / Drills1 30:49 0.03(19:40:49) 0.04(12:13:44) 11
  Total9 7:45:02 52.09(8:56) 83.83(5:33) 130146 /46c100%

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WeThFrSaSuMoTu

Monday Dec 5, 2016 #

5 PM

Running warm up/down 17:04 intensity: (9 @2) + (1:09 @3) + (15:46 @4) 3.51 km (4:52 / km) +3m 4:50 / km
ahr:153 max:160 shoes: Adidas Supernova Glide

Urban Orienteering race (Score) 1:04:00 intensity: (19 @1) + (7 @2) + (57 @3) + (14:12 @4) + (48:25 @5) 13.27 km (4:49 / km) +163m 4:33 / km
ahr:168 max:181 spiked:24/24c shoes: Adidas Supernova Glide

Wessex Night League, Boscombe, 1hr score.

Strategy kills me every time. This time was no different. Had a bad strategy which meant I had to run up the clifftop 2x (4x if we count the need to go up/down in the Gardens). Switching over in the NE corner would have saved me 1.8km relative to what I needed to run and some climb, too. Add that to a few other mistakes - I overran the last control whenI knew I was pushed for time and the loosely mapped building site threw me (control was actually hung on the site fence and not the end of the beach huts) for another minute or so, and stupidly chose a much longer way around a blocked road that was mapped as passable than I should have. I was duly beaten in the results by people who ran less than me (but of course finished in less time), so once again running speed means very little without a good plan. Speaking of which, running speed was OK until I started to struggle halfway around, I think yesterday's race + not a very proper prep nutrition wise may be to blame. I wasn't slow but did not have the strength/speed of the beginning.

Update - 6th of 35, and looking at the splits: http://wessex-oc.org/Results/NL_051216/odds_&_... it shows that on most of my legs I was the fastest. Granted, most of the people ahead have run a different order of controls, but even so, it is quite obvious that I had the speed to win this. By Gavin's comments both of the "obvious" routes were around 11km so I have indeed ran an extra 2km. Even if I am counting them with 4min kms, that would have been 8m less which would indeed have been a clear win. And I have stood out as the only person (certainly at the front end) choosing this absolute tragic strategy. Disappointing.

Running warm up/down 20:31 intensity: (4 @1) + (28 @2) + (7:30 @3) + (12:29 @4) 3.51 km (5:51 / km) +33m 5:35 / km
ahr:147 max:159 shoes: Adidas Supernova Glide

Sunday Dec 4, 2016 #

11 AM

Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: VJ iRock 2016

12 PM

Orienteering race 55:05 intensity: (6 @1) + (23 @2) + (1:06 @3) + (12:27 @4) + (41:03 @5) *** 9.88 km (5:35 / km) +92m 5:20 / km
ahr:167 max:176 spiked:22/22c shoes: VJ iRock 2016

Level C SOC competition, Ashurst Wood & Matley Heath, Brown course.

Mostly a practice in compass bearing, which I failed a few times. Felt a bit like quite a few bingo controls to be honest with limited nearby guiding features and some of those duly caught me out. I tried to approach this with a bit of aggressiveness in terms of running, and after messing up the first control (one of those "bingo" ones), I was angry enough to do just that. A fairly good performance then from a running perspective even though I keep saying that I don't like New Forest terrain, and this was very typical - lots of running through heather and marshes.

Mistakes:
1 - ran past control, was hoping the lend forms were going to help giude me to the control near the end of the leg but they really didn't look like they were on the map or very vague, so ran by about 30m, then I bounced back from the clearing ahead and then the track on the left. 1:50
4 - check the control description of the control, ran past, then realised it was mine so had to go back - 5s
7 - another bingo control, in theory a pit in white open forest, in practice underground around it so ran past it by 10m. Land forms here limited my mistake so turned back - 40s
10 - I knew the control was there and still ran past it my 1m. 5s
15 - the marsh and then the crossing was a lot deeper than I thought so faffed about getting through and around, losing me about maybe 30s all together (possibly a bit more)
17 - not very precise on compass bearing although I knew I was going to be guided in to the control by the vegetation. Nevertheless, probably lost about 10s by not being straight

So about 3:20 lost which is not that bad.
4th/29 about 4:30 min behind the (M21) winner: http://socweb.org/system/files/results_61.htm

Saturday Dec 3, 2016 #

7 AM

Running warm up/down 16:59 [3] 3.44 km (4:56 / km) +83m 4:24 / km

2 loops of Taban as a warm-up.
It has been a while since I ran this loop, probably a year ago so not surprising to notice that the inclines were easier now. Nevertheless, good to see feedback of progress.

Strength / Conditioning / Drills 30:49 [3] 0.04 km (12:13:44 / km) +11m 5:17:42 / km

Usual, mostly leg.
12 PM

Cycling (Commute) 16:45 [3] 4.25 km (15.2 kph) +64m

Cycling (Commute) 14:45 [3] 4.25 km (17.3 kph) +3m

Friday Dec 2, 2016 #

3 PM

Cycling (Commute) 18:53 [3] 4.04 km (12.8 kph) +59m

Cycling (Commute) 16:33 [3] 4.24 km (15.4 kph) +3m

Thursday Dec 1, 2016 #

8 AM

Cycling (Commute) 15:24 [3] 4.25 km (16.6 kph) +40m

10 AM

Running long 2:37:34 [3] 24.12 km (6:32 / km) +693m 5:43 / km

Borzsony hills trails, long with G. His tempo so not pushing very hard and lots of stops. Nice snowy hills initially but then it turned to rain and that wasn't very nice.
3 PM

Cycling (Commute) 15:40 [3] 4.02 km (15.4 kph) +54m

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