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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ndobbs

In the 7 days ending May 6, 2013:

activity # timemileskm+m
  orienteering3 2:57:55 16.19(11:00) 26.05(6:50)63c
  running6 1:48:24 2.72 4.38
  Total6 4:46:19 18.91 30.4363c

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Monday May 6, 2013 #

10 AM

orienteering race 34:25 [4] 5.5 km (6:15 / km)
19c

IOC Relay
1st leg. rg

Ger B and a few others flew out of the start, I pushed but they still got 50+m on me by the 1st control. For some reason they all slowed down when they hit the steep hill halfway to 2, so by 3 I wasn't too far back... all easy peasy mentally, coasting along behind, checking the codes... back up and over the hill again, used the big uphill-facing crag to make the next control safe, again at the back of the pack (well, I don't know who or what was behind, but there were at least 5 in front)... Conor made a move, then stopped to scratch his head, so we were all in a string for the loop, gaffles were minor... and up the hill once more... I tried to take a straighter line, sort of succeeded and caught back up a few metres as the downhill began in earnest. I had a shorter gaffle than Conor so ended up in second, then leading, then had to climb back up one contour as Shane to took the lead, all to 11(?)... then Conor got 12 cleanly as we others got distracted by surplus marsh and didn't pay enough attention to direction...
... so Conor and Shane then in the lead, myself and Josh chasing down... the last downhill control I decided to sprint as I needed to make up 50m, then we had an across-the-slope, not too tricky, except one contour was hard to see at the marsh edge, and I had to go right and up at the end of the leg to spike the control... and the finish sprint began, with three controls left :) I was in the lead, punched the next one, Shane tried to trip me but ended up doing himself more harm... could hear people hot on my heels as I got the next one, and the next one... and overtaken by Josh on the run-in... good performance by him. Conor and Shane were right behind, not sure what then... fun times.

running 10:00 [3]

Sunday May 5, 2013 #

Note

Nice to see Conor winning the Middle (there ought to be a trophy!), and Marcus in great shape winning the long (Ged was the only one even slightly close on running speed), Ged medalling in the Middle. ColmM impressed too, and was maybe unlucky not to figure higher in the results. Ruairi had a very steady long, slower and better than me.

And the juniors... Robert Pim, R&R Long, etc :)

And in case I didn't say it already, fantastic terrain!!!

Great fun squelching.
11 AM

orienteering 1:43:42 [4] 14.55 km (7:08 / km)
27c

Silver!!

QR, without the controls marked. And routegadget, where macs don't get animated.

1 - easy enough, to the big marsh, navigated into the control using the boulders mostly, not nec the smartest but it worked

2 - scary looking, used the index contour shapes to get as far as the pond, then kept going, reasonably confident the control would be where it was, sort of.

Actually, looking at the map again, few of the controls were properly centred on the feature. And I don't think it's a coincidence that they are centred off in the direction the control was... so 2 was boulder w side, and circle was centred west of boulder. Not good.

3 - To the crossing point was trivial. Then... I wanted to understand the rock, as it was hard to read the contours, but didn't. And the contours confused me too. Esp as the depression had a pond in it, which thoroughly confused me. Oops. Came back to chek out the other side of the knoll once I'd realised what was up.

4 - easy with the stream and the hill to tell you where to turn up, though turning up 50m earlier might have saved 5-10s

5 - though it was going to be a hill, not a depression, so lost a few seconds in hesitation

6 - whizzing across the mountain, in slow motion.

7 - easy

8 - hesitant, playing it safe

9 - fun

10 - FUN

11 - could see it from 10

12 - 4m boulder, not 2m. Also, here's another place the circle needed centering.

13 - shouldn't have been so far right

14 - grand

15, 16, easy enough.

17 scary, regained contact thanks to the depression just above

18 up up up

19 went left of hilltop to be safe, but still got confused coming down, hesitant.

20 played it safe, slow, no risk

21 the re-entrant halfway there was immediately visible, so ran for it, continued on, lone boulder on hill ws obvious, no idea what the control itself was going to be

22 wheeeee

23 boulder among boulders, lost a few secs

24 reading map carefully until I crossed a spur and all became clear. Easier than expected.

25 used the big re-entrant and the smaller spurs, easy enough

26 focus neil, focus... nearly lost it here... was expecting to arrive in the upper part of the marsh, not the lower, and didn't realise...

27 flaking it

finish - trying to flake it

running warm up/down 15:00 [3]

Saturday May 4, 2013 #

9 AM

running 15:00 [3]

working up an appetite for breakfast
4 PM

orienteering race 39:48 [4] 6.0 km (6:38 / km)
17c

IOC Middle
Cnoc Mhám na mBó, Co. Galway

RG

Thought I'd have time to write it up today, but rg and laundry took a while. zzzzzzz...

running warm up/down 20:00 [3]

Friday May 3, 2013 #

Note

routegadget and splits up from last weekend

Wednesday May 1, 2013 #

running 25:00 [3]

loosen, stretch

Tuesday Apr 30, 2013 #

8 PM

running 23:24 [3] 4.38 km (5:20 / km)

fartlek. got down to 2:27/km on part of the downhill.

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