Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Arnold

In the 31 days ending Jan 31, 2020:

activity	#	time	miles		km		+m
Cycling	12	6:23:58	88.51	(4:20)	142.44	(2:42)	488
Orienteering	6	3:16:01	21.77	(9:00)	35.04	(5:36)	190
Running	5	2:49:53	21.38	(7:57)	34.41	(4:56)	316
Strength	3	1:20:00
Total	25	13:49:52	131.66		211.89		995

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Wednesday Jan 29, 2020 #

12 PM

Orienteering 1:04:47 [3] 11.39 km (5:41 / km) +110m 5:25 / km
ahr:149 max:173

Hawley and Hornley Military League, Brown, 9.9 / 180

I’m back! Almost the perfect run (20’ circumnavigating a thicket excluded) and tough, but doable, running despite the efforts of yesterday.

Lovely to be out in the sunshine and map, course and controls were all bang on. What fun!

Tuesday Jan 28, 2020 #

7 AM

Cycling 30:53 [3] 11.87 km (2:36 / km) +32m 2:34 / km
ahr:109 max:143

Woke up tired so took it easyish. Lots of (bike and car) traffic in the second half giving me a good excuse to slow down a bit, although I was lucky with the lights this time.

6 PM

Cycling 9:21 [3] 3.13 km (2:59 / km) +2m 2:59 / km
ahr:112 max:133

Tired.

Orienteering 30:11 [3] 5.56 km (5:26 / km)
ahr:135 max:177

Barnes Night-O

Decent race except for one 30’ banana and a couple of 10’ wobbles meant 4th place and some nice scalps.

Love Barnes at night, it’s always tricky even after 10+ visits. Speed seemed better than it felt (which was hard work.) Also wrong choice of footwear (trainers) given that the first half was a mudfest.

Cycling 26:00 [3] 8.54 km (3:03 / km) +44m 2:58 / km
ahr:132 max:166

Even tireder going back from the orienteering. Headwind didn’t help.

Sunday Jan 26, 2020 #

Event: GO Middle Distance Event (UKOL)

11 AM

Orienteering 49:56 [3] 7.59 km (6:35 / km) +78m 6:16 / km
ahr:135 max:168

GO Middle Distance Farley Heath Black course, 6.4/150

First proper orienteering event in ages, and it wasn't a classic. The area was grotty and the map a bit approximate, which meant some of the controls weren't quite where I expected them.

As a bonus, the new-looking O shoes I found in the cupboard completely fell apart over various stages of the race - first the sole came off shoe 1, then the underlay came off too, so by the end my toes were poking out. Shoe 2 managed to last a bit longer, but the sole was still halfway off by the end.

Having said that my orienteering was rusty so I lost a good 4 minutes on 3 biggish mistakes. The fitness was better than expected, especially in the second half. And the calves were fine.

So on balance, something to build on.

Saturday Jan 25, 2020 #

Strength 20:00 [3]

Friday Jan 24, 2020 #

12 PM

Running 58:06 [3] 12.61 km (4:37 / km) +113m 4:25 / km
ahr:154 max:206

As Ross said, “you gotta start somewhere”...

First half decent run for about three months, helped by being both injury and illness free (sort of, anyway.)

Tried to go really slowly to get round in one piece, but the time was still pretty decent, which is an excellent sign. I did have to have a little sit down two thirds of the way round, but only a little one this time so that’s good.

Calf held up (triple yay!) although I still feel like I’m not getting enough oxygen as I’m having to breathe really hard (which may also cause the legs to go anaerobic for too long?!) Think I’ll try and find a decent sports doctor somewhere and have that checked out.

But overall, definite progress. Step 1 on the road to the British at the end of March and then Jukola.

Wednesday Jan 22, 2020 #

7 AM

Cycling 31:43 [3] 11.53 km (2:45 / km) +45m 2:42 / km
ahr:123 max:152

Average.

6 PM

Cycling 29:44 [3] 11.66 km (2:33 / km) +46m 2:30 / km
ahr:123 max:148

Fast, but didn’t feel that fast which suggests there is room for improvement. Traffic was very kind though.

Tuesday Jan 21, 2020 #

7 AM

Cycling 32:30 [3] 12.05 km (2:42 / km) +32m 2:40 / km
ahr:109 max:139

Baltic conditions this morning - beautiful frost and sunrise over Richmond Park, but my fingers were not happy despite the thick gloves.

Still tired, but got slightly better towards the end. Traffic horrendous, although 20+ cyclists going over Putney Bridge together is a sight to behold.

6 PM

Cycling 31:07 [3] 11.59 km (2:41 / km) +46m 2:38 / km
ahr:130 max:160

A bit more perky this evening. Chain popped out halfway through (in the dark) which was not ideal.

Sunday Jan 19, 2020 #

12 PM

Running 40:10 [3] 8.37 km (4:48 / km) +112m 4:30 / km
ahr:137 max:170

Plus ledger: Calf was perfectly fine. Glorious sunshine.
Minus ledger: Body totally dead so needed to stop a few times for a breather

Saturday Jan 18, 2020 #

Strength 20:00 [3]

Thursday Jan 16, 2020 #

7 AM

Cycling 32:21 [3] 12.03 km (2:41 / km) +32m 2:39 / km
ahr:121 max:155

Tired and therefore reasonably slow.

6 PM

Cycling 35:00 [3] 12.1 km (2:54 / km) +46m 2:50 / km
ahr:133 max:163

Tired. Windy. Rainy. Yikes.

Sunday Jan 12, 2020 #

4 PM

Orienteering 10:06 [3] 1.97 km (5:07 / km)
ahr:140 max:160

Relay race, PKN Stan Bintaro University
Jakarta, Indonesia (country no. 47)

It is rather a long way to travel for 10 minutes of orienteering, but in my (vain) defence I spent the best part of 6 hours hanging out with the local orienteers, who were a lovely a chatty bunch.

I went straight for the airport to a cryptic Google Maps location of “Posko Stapala”, which turned out to be a sort-of mountaineering club hut, except in a tropical location with tons of mosquitoes. But there were lots of (slightly surreal) pictures of people on top of far-flung snowy mountains as well as down Indonesian caves and doing white water rafting.

There were about 30 studenty types who had just finished a map memory exercise and we then jointly did a relay race. I was a bit worried they might beat me on first leg as they all hared it off, but soon enough I was on my own cruising to a mildly embarrassing victory. Map and controls were on the good side of sketchy, and they used tiny controls, so it was fun.

I was then asked to give a coaching “speech” and have my photo taken, which was cool if slightly disconcerting.

It’s great to see that so many Asian countries are now doing at least some orienteering, when geography, history, money, climate etc are really not in their favour.

5 PM

Orienteering 20:00 [3] 4.0 km (5:00 / km)

Various bits of warmdown and control collecting.

Saturday Jan 11, 2020 #

4 PM

Orienteering 21:01 [3] 4.54 km (4:38 / km) +2m 4:37 / km
ahr:138 max:172

Dubai Creek Park, United Arab Emirates
(Country no. 46)

So I’ doing a “tier point run”’ with the aim of getting my BA silver card back for 2 years, in one go, by going London-Abu Dhabi-Colombo-Jakarta and back in around 3.5 days. You could say it’s crazy and irresponsible and you would be right, but it seemed like a fun thing to do when I booked it a few months ago.

Anyway I of course couldn’t resist to combine it with some orienteering. In the UAE I re-ran a PWT course from 2010, and the map was still pretty accurate except that two control sites were inaccessible behind big fences - one housing two newly build helipads (very Dubai.) They’d had their once-a-year rain the night before, and a surprising amount of paths were flooded ankle-deep. I guess without a drainage system, there’s nowhere for the water to go until it evaporates or slowly dribbles away.

Felt pretty good considering and it was fun watching the befuddled locals / expats watching me run. Nice views too.

5 PM

Running 10:00 [3] 2.0 km (5:00 / km)

Some more jogging around.

Wednesday Jan 8, 2020 #

7 AM

Cycling 29:58 [3] 12.03 km (2:29 / km) +32m 2:28 / km
ahr:116 max:141

Due to excessive sweating I am now bringing a fresh shirt into work to change into upon arrival. Still not changing the trousers (or showering) but I'm not sure how sustainable that is.

6 PM

Cycling 31:09 [3] 11.97 km (2:36 / km) +46m 2:33 / km
ahr:126 max:138

Felt good.