Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 11 days ending May 14, 2018:

activity	#	time	miles		km		+m
Running	13	10:25:15	58.89	(10:37)	94.77	(6:36)	1500
Orienteering	6	2:27:15	13.3	(11:04)	21.41	(6:53)	520
Drills	1	5:00
Total	14	12:57:30	72.19		116.18		2020

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Monday May 14, 2018 #

8 AM

Running 55:08 [1] 8.11 km (6:48 / km) +500m 5:12 / km
shoes: Kalenji Trail

With Spongey up San Salvatore from the hotel in Lugano. Didn't have enough time to get to the top though.

Sunday May 13, 2018 #

10 AM

Running 2:51:30 [2] 24.63 km (6:58 / km)
shoes: Inov8 X-Talon 212 v3

Bit longer than anticipated! With Will, Kris, Charlotte, Sasha, Ralph and Peter. From the long arena in Tesserete up Denti Della Vecchia. Cool forested/rocky ridge, especially in the mist but did limit the views a bit. Saw a Brocken spectre.

Saturday May 12, 2018 #

10 AM

Running 1:09:50 [2] 11.38 km (6:08 / km)
shoes: Kalenji Trail

From the hotel, around and up the hill in the lake south of Caslano. Great views from the top to Lugano.

Friday May 11, 2018 #

11 AM

Running 1:42:17 [1] 11.99 km (8:32 / km) +1000m 6:01 / km
shoes: Brooks 10 #2

Monte Tamaro

Mountain day. Ran up from the col at 1390m. Bit of snow on the northern side. Then across to a summit to the south and back round the mountain on a cool path through a really steep beech woodland.

Great views in all directions.

Thursday May 10, 2018 #

7 AM

Running 29:30 [1] 5.3 km (5:34 / km)
shoes: Brooks 10 #2

Wednesday May 9, 2018 #

1 PM

Running 8:46 [1] 1.34 km (6:33 / km)
shoes: VJ Bold

Orienteering 50:00 [2] 4.63 km (10:48 / km)
shoes: VJ Bold

Cruise round some of the spectator race after the middle final. For some reason they took us into some shitty bit of the area at the start which they hadn't used for the main race.

Got attacked on the run in.

Tuesday May 8, 2018 #

9 AM

Running 20:00 [1] 2.14 km (9:21 / km)
shoes: VJ Bold

Orienteering 31:32 [5] 3.64 km (8:40 / km) +190m 6:52 / km
shoes: VJ Bold

EOC Middle Qualifier
20th +4.45

37s off qualifying

I think it was a fair performance. No expectations going into it as I was only running as no one else would take the spot if I didn't.

Was an early start and as soon as I finished thought I would need to be a minute quicker to qualify and so it turned out. Probably lost 3-4mins. Most frustrating was on #1 as it was a fairly straightforward control but I just misjudged which re-entrant I was on which cost ~45s. The other one that springs to mind was 11 where I took a bad route and lost a minute. Got fortunate on a couple of tricky controls as well with other runners going in / coming out.

Managed to attack most of the course physically even with my road running legs. A bit nervous after I rolled my ankle flying down one hill but by then had at least past the worse rocky sections.

Better than my last EOC middle qualy where I was some way off qualifying. Though still doesn't tempt me to (try and) run more forest internationals.

Running 14:23 [1] 2.26 km (6:22 / km)
shoes: VJ Bold

5 PM

Running 33:41 [1] 6.1 km (5:31 / km)
shoes: Brooks 10 #2

Monday May 7, 2018 #

10 AM

Orienteering 33:54 [2] 4.86 km (6:59 / km) +180m 5:53 / km
shoes: VJ Bold

Cademario
A late call up to the middle qualy tomorrow. Thought I better go and have a look in a Ticino forest!

Sunday May 6, 2018 #

7 AM

Running 10:10 [1] 1.73 km (5:53 / km)
shoes: Brooks 10 #2

9 AM

Running 11:49 [1] 2.73 km (4:20 / km)
shoes: Brooks 10 #2

Including 90s harder

Drills 5:00 [1]

Running 7:53 [1] 1.37 km (5:45 / km)
shoes: Inov8 X-Talon 190 no.3

Strides, agility strides and running during start boxes.

Orienteering 13:35 [5] 3.64 km (3:44 / km) +50m 3:30 / km
shoes: Inov8 X-Talon 190 no.3

EOC Sprint Qualifier
Bellinzona
4th Heat C

Fair, couple of small mistakes but not much time loss. Not pushing that hard on last few controls as I thought I'd be all right and was.

Running 15:06 [1] 2.36 km (6:24 / km)
shoes: Brooks 10 #2

With Gernot and Matthias

5 PM

Running 8:00 [1] 1.5 km (5:20 / km)
shoes: Brooks 10 #2

Very hot. Trying to keep in the shade. Didn't do quite as much as usual as didn't really feel I needed to 'warm up' any more than I already was!

Orienteering 15:59 [5] 4.09 km (3:54 / km) +100m 3:29 / km
shoes: Inov8 X-Talon 190 no.3

EOC Sprint Final
Mendrisio

24th +1.16

Disappointing. It was an ok performance but still surprised to be so far behind based on current form. Think I gave the routehoices too much respect, picked most of the good ones but seems now like executing the routechoices well would have been better. Plus I probably didn't attack enough out of the start and therefore got into a slightly bad (too cautious) rhythm early on.

The small section I felt best on gave the best relative splits.

And then getting beaten by Peter by 1 second and therefore missing out on getting in the sprint relay team... which I lost on the run in. FFS. 4 times in just over a year he's beaten me based on the run in! Thought my sprint finish had been improving as well.

Running 16:00 [1] 2.79 km (5:44 / km)
shoes: Brooks 10 #2

With Peter and Spongey

Running 5:50 [2] 1.05 km (5:33 / km)
shoes: Inov8 X-Talon 190 no.3

***warmup
400m harder
strides
run during start boxes

Saturday May 5, 2018 #

Event: European Orienteering Championships 2018 & World Cup Round 1

10 AM

Running 23:15 [1] 3.75 km (6:12 / km)
shoes: Brooks 10 #2

Orienteering 2:15 [4] 0.55 km (4:05 / km)
shoes: Brooks 10 #2

Comano. Model Area. A couple of sections a bit harder.

Friday May 4, 2018 #

7 AM

Running 22:07 [1] 4.24 km (5:13 / km)
shoes: Brooks 10 #2

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