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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Peter H

In the 7 days ending Jul 8:

activity # timemileskm+m
  Orienteering9 5:48:41 34.68(10:03) 55.82(6:15) 987
  Running6 1:23:43 10.64(7:52) 17.12(4:53) 211
  Running (Road)2 32:53 4.39(7:29) 7.07(4:39) 9
  Running (Terrain/Soft)2 17:44 1.94(9:07) 3.13(5:40) 26
  Drills4 13:44 1.03(13:24) 1.65(8:19) 7
  Total9 8:16:45 52.69(9:26) 84.79(5:52) 1240

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Sunday Jul 8 #

Note
(injured) (rest day)

Travelling home. Went via the hospital for an x-ray and confirmed that my hand is not broken. Phew.

Saturday Jul 7 #

10 AM

Running 10:01 [2] 2.18 km (4:36 / km) +28m 4:19 / km

Drills 6:05 [1] 0.7 km (8:41 / km) +7m 8:18 / km

Orienteering 40:26 [3] 5.73 km (7:03 / km) +158m 6:12 / km

Middle selection race

Bit of a saga. Started out with a stick right through the sole of my newish orocs and into my foot before I'd even got to the first control. It took me 2mins sitting down and the pointy end of a #str8compass to dig the stick out of my shoe, by which time Ralph had caught me. I then didn't have a lot of impetus in my orienteering having lost that time, just bumbling along 50m behind him for most of the course. One of the key things I've learnt this week is that you need to have a positive attitude and some aggression to be able to move straight and accurately in the green here. A bit weak mentally today but I'll put some of that down to being tired at the end of a tough week.

I missed #11 really bad and coudln't make sense of the mapping there so decided after I found it to go back and attack it again to figure out my mistake. Missed it again. Walked back, walked in and got it. Map was definitely bullshit but also my height judgement and reentrant counting could have been a little better. By this point my knee was real agony from all the hanging around on steep slopes (particularly ones going down to my left hurt it) so I walked home.

Friday Jul 6 #

7 AM

Running (Road) 15:05 [2] 3.29 km (4:35 / km)
shoes: Inov8 X-Talon 212 (Grey/Red)

Drills 2:09 [1] 0.29 km (7:25 / km)
shoes: Inov8 X-Talon 212 (Grey/Red)

Orienteering (Sprint) 12:03 [4] 3.58 km (3:22 / km) +3m 3:21 / km
shoes: Inov8 X-Talon 212 (Grey/Red)

Sprint Quali simulation in Sigulda with the Swedes, French, Danes etc.

Started with Leandersson and Svensk and went well through the first section with them. Forked courses but running roughly parallel for the first 2/3rds before the pace got to me and I fell off a bit.

Generally decent navigation and prcoesses though.

Running (Road) 8:39 [1] 1.75 km (4:57 / km) +2m 4:55 / km
shoes: Inov8 X-Talon 212 (Grey/Red)

Minimal warm down with Meg as my knee wasn't happy at all. Did a bit too much yesterday.
11 AM

Running 5:16 [1] 0.94 km (5:36 / km) +14m 5:13 / km
shoes: Inov8 X-Talon 212 (Grey/Red)

Not a lot of warm up cos knee very much aggravated. Thank you ibuprofen.

Drills 3:07 [1] 0.23 km (13:33 / km) +0m 13:31 / km
shoes: Inov8 X-Talon 212 (Grey/Red)

Orienteering (Sprint) 14:57 [4] 4.27 km (3:30 / km) +10m 3:28 / km
shoes: Nike Pegasus 32 (L Black)

Sprint selection race (for other countries) - Limbazi.

Good Latvian challenges with weird bits of wasteland and fences between random buildings and some extra sneaky central routes to spot/check were blocked.

Good race training but not reading too much into the results as I felt very tired beforehand, and this race is very important to some of the others.

Thursday Jul 5 #

8 AM

Running 7:16 [1] 1.49 km (4:53 / km) +14m 4:39 / km

Orienteering 1:08:26 [3] 9.59 km (7:08 / km) +285m 6:13 / km

6x ~1.5km O intervals head-to-head with Hector at Ozolkalns.

We didn't go at a very high pace as we were both knackered, but it was really valuable and I experimented with a few more pathy routechoices at times. Head and legs getting pretty dead by the end.

Running 12:50 [1] 2.63 km (4:53 / km) +8m 4:48 / km

4 PM

Running (Road) 4:53 [2] 1.04 km (4:42 / km) +7m 4:33 / km
shoes: Asics Cumulus 18

Orienteering (Sprint) 13:53 [3] 3.59 km (3:52 / km)
shoes: Asics Cumulus 18

Swedish/French sprint training in Cesis at a cruisey pace. Fast enough to get some technical work done but pretty fooked and knee hurting a little so nothing mental.

I thought I was running the qualifier and that it was quite hard. Turns out it was the final.

Running (Road) 4:16 [2] 0.99 km (4:19 / km)
shoes: Asics Cumulus 18

Orienteering (Sprint) 10:28 [3] 2.56 km (4:05 / km) +15m 3:58 / km
shoes: Asics Cumulus 18

Easy final which was actually a quali.

Running 5:57 [1] 1.22 km (4:53 / km) +18m 4:33 / km
shoes: Asics Cumulus 18

Cesis is really nice

Wednesday Jul 4 #

7 AM

Running 15:09 [2] 3.2 km (4:44 / km) +45m 4:26 / km

Drills 2:23 [1] 0.43 km (5:33 / km)

Orienteering 45:43 [4] 6.61 km (6:55 / km) +148m 6:13 / km

Relay training at Ratnieki with the Swedes, French and Austrians.

http://loggator2.worldofo.com/?idstr=logatecSWE_RE

First part was mass start 1st leg style. I had a poor line to the first control and my group was immediately behind with the others out of sight in the low vis stuff. Pushed hard through the next few controls side-by-side with Albin and Gustav with Thierry chasing me playing Per Forsberg relay commentary from his speakers. Then I lost my height focus for a bit on a forked leg and missed quite bad. Solo from there to the finish, losing some time through bumbling and lack of confidence through flat mixed-veg shite. Not great but valuable lessons learnt.

Made it to the start of the 2nd leg simulation with a minute to spare feeling pretty tired! Off about 30s behind Gustav and Gernot with Robbie by my side and the others starting at ~10s intervals behind. Thankfully the first control was downhill and I relaxed a little and hit my forking fine, catching Gustav in the process who must have missed. Almost everyone came together at the 2nd in some shitty fallen branches.

Throughout this race there would be somebody falling and screaming at regular intervals when we went through various areas of appalling crap. A bit of a game to try to guess from the swearing who it was each time. I had my own opportunity when I had a crazy fall about 5 metres down a steep bank into a streambed. Got my leg caught behind a log then somersaulted through a gap in some others logs narrowly missing bashing my head. Landed on my back and everyone around was quite nice and stopped to ask if I was OK. Everything felt surprisingly good so we got cracking.

From around #3/4 I found my rhythm and confidence, settling into a decent group of 5 or 6 headed by Albin, with Svensk, Lucas, Robbie and a couple of others. Nailed my forkings, sat in then held on as best I could when the pace got hot on the final runnable hills. Came through in 3rd behind Albin and Lucas, a decent way ahead of all the other Swedes which is the sort of confidence boost I was hoping for from today. It was tough fighty work at times, especially with my injured hand, but I seem to have held onto a decent amount of shape in the past month of pool splashing. Still time to sharpen up some more too.

Running 16:11 [1] 3.17 km (5:06 / km) +28m 4:53 / km

3 PM

Note

Rest afternoon needed. Had a nice nap.

I am really pleased with how much I've been able to do with my knee, and that my foot has basically gone. I feared I would mostly be on holiday this week but training is going well.

Tuesday Jul 3 #

7 AM

Running 11:03 [2] 2.29 km (4:50 / km) +57m 4:18 / km

Orienteering 38:07 [3] 6.34 km (6:01 / km) +131m 5:27 / km

Middle distance race simulation on Krustkalni. Pretty decent for a training session, with SI Air, GPS tracking and an arena run-through.

Mostly good, with a couple of mistakes which were useful to learn from.

Choosing how high to run on the slopes, and having solid APs/direction in flatter green areas.

Running (Terrain/Soft) 8:54 [1] 1.52 km (5:51 / km) +10m 5:40 / km

Back with Albin.
1 PM

Running (Terrain/Soft) 8:50 [1] 1.61 km (5:29 / km) +16m 5:14 / km

Orienteering 46:00 [2] 4.85 km (9:29 / km) +82m 8:45 / km

Slopes training on Ratnieki at easy pace.

1) In the green, it's often not worth conserving height if it makes you run further. Running up hills can be quicker than hacking through shite.

2) It's quite difficult running here with a fragile bruised right hand as it's the one I would want to use to push branches out of the way or fall onto when I trip about 5 times each leg. I'm having to train myself to land on my map and compass hand instead.

3) Knee got pretty painful by the end of this. Just starting to limp a little. Probably about 90mins is about my daily limit at the moment I think, but running on the slopes was particularly bad for it as well.

Monday Jul 2 #

3 PM

Orienteering 58:38 [2] 8.7 km (6:44 / km) +156m 6:11 / km

In Latvia doing WOC training for the rest of this week. Thierry/the Swedes have kindly let us join their trainings.

Started with an easy-ish introductory training on Ratnieki. Much nicer forest than I was expecting from everyone's tales of this country, and some good head-to-head stuff with Hector in the second half. Useful learning which parts are nice and which parts are grim (dark green and valley bottoms/streams).

Knee pain generally around as usual but foot seemed to do well.

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