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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 31 days ending Jul 31, 2011:

activity # timemileskm+m
  Running31 15:45:28 106.29(8:54) 171.06(5:32) 239926 /28c92%
  Orienteering16 14:28:44 76.24(11:24) 122.7(7:05) 2109176 /203c86%
  Cross Training5 2:50:57 159
  Strength and Conditioning4 2:09:00
  Flexibility7 2:05:00
  Total49 37:19:09 182.53 293.76 4667202 /231c87%
  [1-5]45 32:00:17
averages - sleep:7.9 weight:66.9kg

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Sunday Jul 31, 2011 #

Event: Scottish 6 Days Oban 2011
 
11 AM

Orienteering 1:01:03 intensity: (6 @0) + (3 @1) + (8 @2) + (9 @3) + (7:42 @4) + (52:55 @5) 10.26 km (5:57 / km) +396m 4:59 / km
ahr:177 max:184 shoes: VJ Twister #3

S6D - Day 1 - Dunollie and Dunstaffnage

Went out hard and caught Kyle Heron on the way to 2 but then screwed it up (1 min). Only other significant mistakes was at 16 (~1min) but also one or two dodgy route choices particularly 18 which lost me ~1min on the fastest guys. 8th position, Oli quickest in 56:34; looking at the splits though it did seam to speed up later on.

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: VJ Twister #3

Decent WU and WD.

Friday Jul 29, 2011 #

6 PM

Cross Training (cycling) 42:43 intensity: (25:07 @0) + (13:50 @1) + (1:09 @2) + (2:37 @3)
ahr:115 max:158

Foot hurting so did a steady 18km or so on the mountain bike.

Thursday Jul 28, 2011 #

5 PM

Running 52:16 intensity: (3:00 @0) + (18:44 @1) + (28:27 @2) + (2:05 @3) 10.11 km (5:10 / km) +55m 5:02 / km
ahr:128 max:158 shoes: Nike Air Pegasus+ 27

Wednesday Jul 27, 2011 #

9 AM

Flexibility 30:00 [0]
slept:8.25

Everything was really stiff this morning had to stretch.
5 PM

Running 50:00 [3] 10.5 km (4:46 / km) +120m 4:30 / km
shoes: Nike Air Pegasus 27 Trail

Steady run out to High Woods while staying down in Colchester again. Stopped a number of times to stretch and my foot was really painful. Couldn't manage the 60mins I had planned.

Tuesday Jul 26, 2011 #

7 AM

Running 19:54 intensity: (1:09 @0) + (5:34 @1) + (13:11 @2) 3.65 km (5:27 / km) +69m 4:59 / km
ahr:134 max:150 shoes: Nike Air Pegasus+ 27

ITW. L Foot hurting to start with and pretty much at a limp. After 5mins it was ok and running pretty freely.
1 PM

Cross Training warm up/down (cycling) 5:00 [2]

Feet hurting just walking to gym.

Strength and Conditioning 25:00 [1]

Flexibility 5:00 [0]

5 PM

Running 12:52 intensity: (35 @0) + (1:28 @1) + (10:49 @2) 2.35 km (5:29 / km) +33m 5:07 / km
ahr:130 max:142 shoes: Nike Air Pegasus+ 27

HFW. Everything was really tight, jogging really hard work.

Monday Jul 25, 2011 #

7 AM

Running 18:47 intensity: (33 @0) + (5:03 @1) + (12:36 @2) + (35 @3) 3.61 km (5:12 / km) +68m 4:45 / km
ahr:135 max:161 slept:7.75 shoes: Nike Air Pegasus+ 27

ITW - Feet and calves killing again despite the rest. Ankles clicking too. Managed to get a physios appointment for lunch time.
2 PM

Note
(injured)

Physio Appointment

As I have suspected for the last month or two I have Plantar Fasciitis which is likely linked with my really tight calves. Could be caused by a number of things but in the short term in need to stretch my calves and my feet lots and return after the S6D to see if there has been any improvement and to plan a way forward. At least I have some explaination for feeling heavy legged for the last couple of months.
C • not you too? 5
5 PM

Running 56:13 intensity: (1:12 @0) + (1:01 @1) + (44:31 @2) + (9:29 @3) 11.82 km (4:45 / km) +281m 4:15 / km
ahr:145 max:169 weight:66kg shoes: Nike Air Pegasus+ 27

HFW (Newstead) - found out a new route, time seams to pass quicker when your not sure where you are going. Anyway calves and feet felt mostly fine.
10 PM

Flexibility 30:00 [0]

Started tighening up and spend a good dealing of time rolling my foot on a wine bottle, icing it and stretching out my calves.

Sunday Jul 24, 2011 #

Note
slept:6.0 (rest day)

Saturday Jul 23, 2011 #

Note
slept:8.5 (rest day)

Friday Jul 22, 2011 #

7 AM

Running 22:41 intensity: (1:04 @0) + (3:12 @1) + (17:34 @2) + (51 @3) 4.34 km (5:14 / km) +68m 4:51 / km
ahr:138 max:147 slept:7.0 shoes: Nike Air Pegasus+ 27

ITW - feeling sluggish; left calf muscle particularly very tight.
5 PM

Running 13:37 intensity: (1:45 @0) + (2:52 @1) + (9:00 @2) 2.68 km (5:05 / km) +31m 4:48 / km
ahr:128 max:135 shoes: Nike Air Pegasus+ 27

HFW - was going to go from Hucknall but my legs were just like lead and feet hurting so jog gingerly home instead.

Thursday Jul 21, 2011 #

7 AM

Running 15:22 intensity: (19 @0) + (3:18 @1) + (11:22 @2) + (23 @3) 2.57 km (5:58 / km) +65m 5:18 / km
ahr:134 max:153 shoes: Nike Air Pegasus+ 27

ITW
1 PM

Cross Training 5:00 [2]
slept:7.0 weight:68.3kg

Weight seams to be on the rise even though my food intake seams to have dropped in the last few days in line with reduced training - need to keep on top of that.

Strength and Conditioning 32:00 [1]

5 PM

Running 1:02:39 intensity: (43 @0) + (1:32 @1) + (35:35 @2) + (24:23 @3) + (26 @4) 12.56 km (4:59 / km) +251m 4:32 / km
ahr:144 max:163 shoes: Nike Air Pegasus+ 27

7 PM

Flexibility 20:00 [0]

Wednesday Jul 20, 2011 #

Note
(rest day)

Tuesday Jul 19, 2011 #

4 PM

Running 1:03:11 intensity: (47 @0) + (4:28 @1) + (48:50 @2) + (9:06 @3) 13.63 km (4:38 / km) +72m 4:31 / km
ahr:136 max:157 shoes: Nike Air Pegasus+ 27

Monday Jul 18, 2011 #

Note
(rest day)

Going to take t easy this week, do the odd easy session and get some rest in. Feel my body needs it and hopefully can hit S6D with freshness back in my legs and feeling motivated again.

Sunday Jul 17, 2011 #

1 AM

Running warm up/down 20:00 intensity: (5:00 @0) + (15:00 @2) 2.5 km (8:00 / km)
shoes: VJ Twister #3

Orienteering race 1:09:50 intensity: (6:32 @3) + (58:22 @4) + (4:56 @5) **** 6.39 km (10:56 / km) +152m 9:46 / km
ahr:165 max:179 spiked:27/30c shoes: VJ Twister #3

Harvester Long night 3rd Leg @ Ecclesall

Clean through limb valley bar slight hesitations but got a sever stich droppping down the valley which took ~10mins to run off and lost me a minute or so as my HR dropped to 145. Kept it clean through to the far end of eccy woods but had a run of mistakes, missing 14 (~1:30), which was really tricky at night and then missing 15 (30s) and 16 (1min), losing the track to 17 and ended up going a long way around (1:40). Got the wrong path to 18 (~20s) and missed 21 (~20s) but mostly clean after bar stopping to pull a nettle out the side of my shoe at 24 (poor RC too).

Overall a steady run and kept error to fairly minimal mistakes which were inevitable in this terrain at night. Most mistakes came when I was running with (well trying to run away from) Dave Abrams. About 6mins lost through mistakes.

Saturday Jul 16, 2011 #

Event: Harvester Relay Weekend
 
2 PM

Running warm up/down 11:33 intensity: (5:38 @0) + (1:17 @1) + (4:30 @2) + (8 @3) 1.37 km (8:25 / km) +1m 8:24 / km
ahr:113 max:147 shoes: Inov8 X Talon 212 (2)

Orienteering tempo 35:34 intensity: (21 @0) + (6 @1) + (23 @2) + (8:56 @3) + (25:48 @4) *** 6.75 km (5:16 / km) +100m 4:54 / km
ahr:161 max:171 shoes: Inov8 X Talon 212 (2)

SYO middle @ Bowden Housted - Black

Took it steady as feeling jaded and wanted to save myself for the Harvester. Couple of small errors at 2 and 9 but pretty good otherwise. Orienteering quite well. Suprising I beat a few decent people, and Hodgo and only a couple of minuted behind craney.

Running warm up/down 6:45 intensity: (17 @0) + (3:14 @1) + (3:14 @2) 1.19 km (5:39 / km)
ahr:127 max:140 spiked:26/28c shoes: Inov8 X Talon 212 (2)

6 PM

Orienteering race 7:30 [3] 1.41 km (5:20 / km)
slept:8.0 shoes: Nike Air Pegasus 27 Trail

ShUOC ultrasprint. DSQ'ed on the first control! getting used to this lately.

Friday Jul 15, 2011 #

7 AM

Running 13:49 intensity: (25 @0) + (1:36 @1) + (11:48 @2) 2.65 km (5:13 / km) +69m 4:37 / km
ahr:134 max:144 shoes: VJ Twister #3

ITW
5 PM

Running 47:17 intensity: (1:11 @0) + (4:36 @1) + (40:16 @2) + (1:14 @3) 8.87 km (5:20 / km) +233m 4:43 / km
ahr:132 max:154 slept:7.0 shoes: VJ Twister #3

HFW (Newstead). V.tired.

Thursday Jul 14, 2011 #

7 AM

Running 18:22 intensity: (56 @0) + (4:40 @1) + (2:45 @2) + (9:15 @3) + (46 @4) 3.33 km (5:31 / km) +65m 5:02 / km
ahr:140 max:170 slept:7.5 shoes: Nike Air Pegasus+ 27

ITW
1 PM

Cross Training warm up/down 5:00 [3]

Strength and Conditioning 30:00 [1]

5 PM

Running 13:04 intensity: (52 @0) + (10 @1) + (8:53 @2) + (1:03 @3) + (2:06 @4) 2.32 km (5:38 / km) +32m 5:16 / km
ahr:141 max:167 shoes: Nike Air Pegasus+ 27

HFW
7 PM

Orienteering intervals 1:22:04 intensity: (3:33 @0) + (6:58 @1) + (8:23 @2) + (12:23 @3) + (50:41 @4) + (6 @5) *** 13.56 km (6:03 / km) +134m 5:46 / km
ahr:152 max:174 spiked:27/32c shoes: VJ Twister #3

Training at Sherwood Pines with Ant

9mins WU then 6 x Orienteering intervals intervals of 3/4 controls. Each leg was ~1.5-2.0km.

6min easy jog WD

Attacking the physical terrain and really enjoying it. Not too much in the way of undergrowth but lots of brashings, heather and tree branches to bash through. The best I have felt running in quite a while. A few small mistakes, all on point features; pits and small depressions. The first two were particularly tricky and possibly should have been more accurate with my compass. 16 was just covered in undergrowth. 32 I should have been more accurate with my compass.

I really do think the pines is in great shape at the minute! WOC 2012 should be here instead. Or maybe we should change the WOC 2015 bid from Scotland and have it in Sherwood Forest instead - the home of British orienteering! :)

Wednesday Jul 13, 2011 #

5 PM

Running 1:03:28 intensity: (14 @0) + (36 @1) + (53:30 @2) + (9:08 @3) 12.52 km (5:04 / km) +226m 4:39 / km
ahr:140 max:155 weight:67.1kg shoes: Nike Air Pegasus+ 27

HFW (Hucknall). Hamstrings and lats hurting from Monday's circuits; may be the reason for being so slow yesterday? I hope so.

Tuesday Jul 12, 2011 #

7 AM

Running 38:11 intensity: (5:14 @0) + (1 @1) + (19:43 @2) + (12:58 @3) + (15 @4) 6.88 km (5:33 / km) +57m 5:20 / km
ahr:142 max:162 slept:7.75 shoes: Nike Air Pegasus+ 27

Easy morning run out and around Sutton Lawn.
7 PM

Running warm up/down 10:41 [2] 2.01 km (5:18 / km) +63m 4:35 / km
ahr:157 max:168 shoes: Nike Air Pegasus+ 27

Running race 28:45 intensity: (9 @0) + (6 @1) + (6 @2) + (5 @3) + (4:41 @4) + (23:38 @5) 7.84 km (3:40 / km) +328m 3:02 / km
ahr:174 max:178 shoes: Nike Air Pegasus+ 27

Booths Race at Carsington.

7th - 22s quicker than last year which I am really dissapointed with. I expected to have been running at least 1min quicker than this time last year. At the minute it seam this season has been two steps forward and then in the last month or so a giant leap backwards! :(

I did feel there was more in the tank but my legs didn't want to move faster. Going to have to put it down as lack of racing at top speed I think, need a bit more training at 10k race pace and hopefully I'll soon be running much quicker.

Running warm up/down 13:31 intensity: (9 @0) + (10:48 @1) + (2:34 @2) 2.14 km (6:19 / km) +19m 6:03 / km
ahr:119 max:166 shoes: Nike Air Pegasus+ 27

Monday Jul 11, 2011 #

7 AM

Running 21:47 intensity: (13 @0) + (17 @1) + (17:19 @2) + (3:39 @3) + (19 @4) 4.59 km (4:45 / km) +45m 4:32 / km
ahr:135 max:162 shoes: Nike Air Pegasus+ 27

ITW
1 PM

Strength and Conditioning (Circuits) 42:00 [2]
slept:8.0

I'm going to hurt tomorrow!

Flexibility 5:00 [0]

7 PM

Cross Training 1:53:14 intensity: (1:41:57 @0) + (10:11 @1) + (30 @2) + (36 @3) +159m
ahr:78 max:147

Out on the mountain bike with Amy along trails and through the woods. Was pretty light and barely counts as training but pleasant none the less. Did around 26km.

Sunday Jul 10, 2011 #

Note
slept:8.0 weight:66.3kg (rest day)

A chance to reflect on the week. I am still particularly disspointed that I did not have a reasonably clean run due Euromeeting in any of the Forest races though I do take some comfort that I would have had a good result on the sprint if I didn't miss out a control, with sprint not particularly being my forte - maybe it should?

It has shown me exactly how much further there is to go if I am to compete at WOC in two years with all the other GBR boys easily outperforming me and the Fins were in a different class. I need to get stronger in the terrain but also need the terrain time to get economical and running through it and with more confidence.

Technically I have realised that I orienteer basically using geometry by relating my positions to features around me. That is not possible in the terrain that will be used for WC next year and the WOC middle. I need to get more confident and more precise at running purely on my compass and make sure I have a plan (and AP) on every leg. It is a combination of not doing these two things that is letting my technical side down.

I basically think I've almost become a runner that can orienteer, I need to make sure that I am an orienteer that can run!

Saturday Jul 9, 2011 #

6 AM

Orienteering 58:59 intensity: (1:06 @0) + (5:53 @1) + (12:17 @2) + (39:10 @3) + (33 @4) 8.84 km (6:40 / km) +78m 6:23 / km
ahr:143 max:160 spiked:16/17c shoes: Inov8 X Talon 212 (2)

Training from Vuokatti SI (WOC Long relevant) before breakfast - Steady run focussing on having plans and using my compass regularly. Baking hot even at 8am. Was 27 by the time I got back just after 9am.

Friday Jul 8, 2011 #

10 AM

Running warm up/down 19:30 intensity: (5:00 @0) + (14:30 @2) 1.34 km (14:31 / km)
shoes: VJ Twister #3

Orienteering race (Chase) 1:24:01 [4] 12.73 km (6:36 / km) +218m 6:05 / km
shoes: VJ Twister #3

The chase, although as I was DSQ'ed in the sprint, I went off with the many other runners at 1min intervals; albeit the last of them. Tricky area to start with but kept it clean through the first 3. Then balsed up 4 by drifting off through ~100m of green to 4. Ran up and down edge of green before finding the control (or what I though was the control, I later found out I DSQ'ed again! - my control was the other side of a small marsh). Poor line to 6 lost me another minute and lost another 2.5mins on 8 through no proper AP. Then sorted myself out and was clean through to 16, got within 100m of the control but then lost 3-4mins through lack of confidence in my position and care in execution/ direction. Had to get to the lake to relocate.

Another dissapointing run technically then and physically tired due to the physical nature of the terrain but did feel like I coped better than earlier in the week. Looking at the splits I was much closer to the top guys on the long legs where I could hit the tracks/ rides etc.

GPS track here (I'm in as Oleg): http://www.tulospalvelu.fi/gps/20110708kainuuH21/

Results: http://online6.tulospalvelu.fi/tulokset/en/2011_kr...
7 PM

Running (Recovery) 31:47 intensity: (2:25 @0) + (21:14 @1) + (8:08 @2) 4.81 km (6:37 / km) +23m 6:27 / km
ahr:122 max:139 shoes: Nike Air Pegasus+ 27

Dropped back at Vuokatti SI for final night in Finland. Scotching hot so jumped in the lake and then went for dinner.

Went for a steady recovery run around the forest once dinner had settled and the temperatures had dropped. Felt bad for not warming down earlier.

Thursday Jul 7, 2011 #

9 AM

Flexibility 20:00 [0]

Running (Recovery) 26:15 intensity: (45 @0) + (22:50 @1) + (1:41 @2) + (54 @3) + (5 @4) 4.36 km (6:01 / km) +11m 5:57 / km
ahr:120 max:159 shoes: Nike Air Pegasus+ 27

Really slow morning recovery run around Kuhmo with some stretching by the lake.
1 PM

Running warm up/down 15:42 intensity: (5:12 @0) + (44 @1) + (9:11 @2) + (35 @3) 2.01 km (7:50 / km) +1m 7:48 / km
ahr:136 max:151 shoes: VJ Twister #3

Orienteering race (Middle) 49:44 intensity: (20 @0) + (1 @1) + (7 @2) + (36 @3) + (17:05 @4) + (31:35 @5) 7.51 km (6:37 / km) +134m 6:05 / km
ahr:170 max:179 shoes: VJ Twister #3

Euromeeting Middle

Hesitant to number 1 but then good until 6 when I drifted off line and lost 1min. Lost ~40s by missing a ride on the long leg to 7 but mostly cleanup to 10. Just when I was thinking I might get a reasonable run in I inexplicably lost 5min on 11 - which was most like a leg you would associate with the White Rose. Bad plan, bad compass work. Clean until the end but was more damage limitation by that point. Again well down but did fair better than Ant and Rob which was little concilation. Felt a bit more comfortable in the terrain today.

GPS Track: http://www.tulospalvelu.fi/gps/20110707kainuuH21/

Results: http://online6.tulospalvelu.fi/tulokset/en/2011_kr...

Running warm up/down 6:25 [0] 0.91 km (7:04 / km) +4m 6:54 / km
shoes: VJ Twister #3

Wednesday Jul 6, 2011 #

8 AM

Orienteering 1:12:02 intensity: (44 @0) + (2:26 @1) + (20:36 @2) + (46:55 @3) + (1:21 @4) **** 7.86 km (9:10 / km) +151m 8:22 / km
ahr:144 max:169 slept:8.0 shoes: VJ Twister #3

Out for some easy morning training with Ant, Laura and Rob. Another tough area but much more pleasant than the competition area. Did a line, a rough compass exercise and a pick/ fine o. Orienteering fairly well with just the odd bit of hesitation. Warming up again.

Tuesday Jul 5, 2011 #

6 AM

Running (Recovery) 27:59 intensity: (29 @0) + (18:47 @1) + (4:14 @2) + (53 @3) + (3:36 @4) 4.72 km (5:56 / km) +11m 5:52 / km
ahr:130 slept:9.0 shoes: Nike Air Pegasus+ 27

Steady morning run around Kuhmo.
10 AM

Flexibility 15:00 [0]

3 PM

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov8 X Talon 212 (2)

Orienteering race 2:05:19 intensity: (35:19 @3) + (1:30:00 @4) **** 16.0 km (7:50 / km) +300m 7:10 / km
spiked:24/33c shoes: Inov8 X Talon 212 (2)

They say you learn from your mistakes; there is therefore much to learn from todays mass start long race. With a funny race time I didn't quite get my fuelling right. I started feeling hungry half hour before my start and had a couple of jaffa cakes. The suger just gave me a dodgy stomach though for the whole race.

Mass start went of and was telling myself to do my own thing - I did - nothing!!! I should have been questioning myself instead - what is my AP or what is my plan should have been what I was saying to myself!

1min fluffed at no1 after visiting a wrong control, wondering and then seeing a train coming out of another control. On my own pretty much bar one other guy who I overtook to no2. Lost another 45s on 5 and then lost 5mins on no number 6, the penultimate control of the first loop. Regathered myself and knew Ant wasn't far ahead so concentrated on keeping it clean and catching Ant. But my part 2 map had been taken by someone else so lost 1min while the officials found me the right map! :(

The next two loops were mostly clean with small hesitations and time losses on the odd control and was gaining ground on Ant (based on Toni time readout). When I picked up the final loop map (5.3km) I noticed there were only a few last part maps left, this mentally hit me hard, possibly becasue I'm not used to being so far down? And pushed on up the field but mentally went to peices on the next control, a long leg, first losing ~1-2min on the route through not picking up the ride and not being decisive and then another 3-4mins near the control due to carelessness, no proper plan - the normal.

Kinding got my act together for the next few but was struggling with the physical terrain and was not particularly enjoying it. Another long leg at 30 (I think) and wondered off line quite alot and lost my position and took a minute or two to relocate - head just wasn't in it. Then lost another 5min on 31, had mentally totally gone at this point and had no strength left in my legs. Got the last couple ok but had finished along way down. Went out on the last loop 1min behind Ant but at the finish I was 16mins behind and much more than than behind the other guys. The winner did 86; I did 125! :(

Really dissapointed with my mental side, particularly falling apart on the last loop more than anything. Technically need to improve, physically have a lot of work to do.

GPS Track - For a laugh: http://www.tulospalvelu.fi/gps/20110705kainuuH21/

Results: http://online6.tulospalvelu.fi/tulokset/en/2011_kr...

Monday Jul 4, 2011 #

7 AM

Orienteering (Recovery) 36:56 intensity: (15 @0) + (5:29 @1) + (22:25 @2) + (8:47 @3) ** 4.86 km (7:36 / km) +31m 7:22 / km
ahr:142 max:173 spiked:15/15c slept:9.0 shoes: Inov8 X Talon 212 (2)

Steady bit of orienteering around a forested sprint course with ant and rob taking it in turns to navigate.
12 PM

Running warm up/down 16:40 [2] 2.63 km (6:20 / km)
shoes: Inov8 X Talon 212 (2)

Orienteering race (Sprint) 13:15 [5] * 3.47 km (3:49 / km) +8m 3:46 / km
spiked:20/21c shoes: Inov8 X Talon 212 (2)

Euromeeting sprint.

In the prestart a long time and getting bored but good experience. After starting took me a good few seconds to find the start triangle but soon got into my stride. Lots of spectators around the first few controls near the lake and concentrated hard. Ramped up the speed after hitting the town and pushed on to the end making mostly good route choices, just one that lost me ~6-7s I think. Announced as in 4th as I ran in, which being one of the last starters I was well chuffed with. That soon changed when I was told I had missed out 17 - was covered by a building and directly on the straight line between 16 and 18. Really dissapointed particularly as it would have only taken 10-15s extra to get it. Turn out that about 1/3 of the field had MP'ed many doing the same thing I believe include Chepls. Hector also didn't see it until past it and had to go back.

Results: http://online6.tulospalvelu.fi/tulokset/en/2011_kr...

Result indicate it would have taken me an extra 12-15s to get the extra control - would have put me top 12.

Running warm up/down 10:06 [1] 1.34 km (7:34 / km)
shoes: Inov8 X Talon 212 (2)

Sunday Jul 3, 2011 #

Event: Kainuu O Week / Euromeeting
 
Event: Cliffhanger Ultrasprint
 
8 AM

Running (Recovery) 33:14 intensity: (1:01 @0) + (6:25 @1) + (15:54 @2) + (9:54 @3) 4.33 km (7:41 / km) +97m 6:54 / km
ahr:135 max:155 shoes: Inov8 X Talon 212 (2)

Easy recovery run along tracks and through terrain just south of the WOC middle/World cup embargo area; initially with Heather and Anne and then on my own. Much cooler today.

Saturday Jul 2, 2011 #

8 AM

Orienteering tempo 48:40 intensity: (5:27 @0) + (2:21 @1) + (43 @2) + (3:50 @3) + (30:58 @4) + (5:21 @5) ***** 5.03 km (9:41 / km) +116m 8:40 / km
ahr:151 max:176 spiked:9/12c shoes: Inov8 X Talon 212 (2)

Mass start gaffled simulation race with the other guys. WOC Middle relevant terrain. We were together for the first couple but Sponge, Hector and Ralph were moving quicker than I had planned so dropped back. Hit the first few controls fine but once I ended up with Cat T I kept making small mistakes and she would overtake me. She appeared much more economical over the terrain than me too, I did feel I was stuggling with the heat and the physical underfoot nature of the terrain. Biggest mistake (~1.5mins) came when going back to the central butterfly control where I saw everyone had gathered but didn't realise they were at the control.
3 PM

Orienteering race (Sprint) 19:15 intensity: (27 @0) + (1:39 @1) + (1:15 @2) + (22 @3) + (6:51 @4) + (8:41 @5) ** 4.19 km (4:36 / km) +15m 4:31 / km
ahr:164 max:178 spiked:16/17c shoes: Inov8 X Talon 212 (2)

Sprint course around Vuokatti (WOC sprint relevant), made a biggish mistake early on overshooting (~30s) but soon had Ant in my sights and overtook him taking a better route to 10. Clean to the end. Was along way behind the other guys though (~1:30 behind hector); I wasn't quite full tilt but was still suprised by how far behind I was? Heat? Tiredness? Just not as quick?

Running warm up/down 23:05 intensity: (2:46 @1) + (20:05 @2) + (14 @3) 2.59 km (8:54 / km) +1m 8:53 / km
ahr:131 max:145 shoes: Inov8 X Talon 212 (2)

A bit of a warm up before the sprint and then steady WD with Ant back through the forest.

Friday Jul 1, 2011 #

9 AM

Orienteering 1:10:09 intensity: (47 @0) + (1:47 @1) + (24:04 @2) + (36:48 @3) + (6:43 @4) **** 8.43 km (8:19 / km) +157m 7:37 / km
ahr:146 max:165 spiked:10/13c slept:9.0 shoes: VJ Twister #3

First session from Vuokatti Sports Institute. Course on the area next to the centre on terrain relevant to the WOC middle and next years World Cup races. Tough area physically and technically. Took it really steady but still made mistakes.
2 PM

Orienteering intervals 34:23 intensity: (1:00 @0) + (1:10 @1) + (3:33 @2) + (5:01 @3) + (8:37 @4) + (15:02 @5) **** 5.42 km (6:21 / km) +119m 5:43 / km
ahr:166 max:183 spiked:12/13c shoes: Inov8 X Talon 212 (2)

Trains with Ralph, Hector, Ant, Spongey and Cat on WOC long relevant terrain. Made one small mistake but other than that ok. Thick layer of lichen underfoot made the area pretty tough underfoot although to the eye it looks like lightening. A couple of controls on the way back to the cars.

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