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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rcro

In the 31 days ending Dec 31, 2011:

activity # timemileskm+m
  Orienteering5 4:06:52 17.73(13:55) 28.54(8:39) 705
  Orienteering - Night3 3:02:24 12.73(14:20) 20.48(8:54) 530
  Running3 2:24:34 15.52(9:19) 24.98(5:47) 345
  Orienteering - Urban2 1:44:20 11.79(8:51) 18.98(5:30) 40
  Running - off road2 44:08 6.21(7:06) 10.0(4:25) 65
  Total14 12:02:18 63.99(11:17) 102.98(7:01) 1685

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Saturday Dec 31, 2011 #

Running - off road race (Worcester Parkrun) 21:49 [5] 5.0 km (4:22 / km) +35m 4:13 / km
shoes: inov8 Roclite295 (1)

Last run in worster before returning to Bristol. Much more muddy than last time so they were using their 'B' route again.

Made sure to learn my lession from last week and put myself at the front at the start - worked well but then some small girl and wide man pushed in front going into the first corner - wide man then proceeded to slip over and hold up everyone to the right of me... Sprinted the field, keeping to the inside line and was 7th person into the woods.

Reality then set in and I slowed down to a pace more suitable for my fitness and lost any places I gained at the start.

Some lad started sprinting from 100m behind me at 1km from the finish - kept with him and caught the person 100 yards in front of me in the finish funnel.

New PB, just. Shows that I did lose the approximated 30s at the start last week. Disappointed that I'm barely any faster than I was 2 months ago - maybe if it was less muddy...

http://connect.garmin.com/player/137737715

Wednesday Dec 28, 2011 #

Orienteering race (LEI Willesley) 49:01 [3] 7.17 km (6:50 / km) +70m 6:31 / km
shoes: Addidas Swoops

5.8km blue course. Goes straight into the top three least enjoyable Orienteering I've done this year - getting on for hundreds of mapping errors I spotted on the way round, many of which affected route choices, and every control had to be in the middle of an almost impenetrable hawthorn bush or patch of head high brambles. Leioc obviously thought the local yobbos would still go through all that crap to pinch the control so all of hidden ones were padlocked to said hawthorn bushes...

Apart from shortcomings of map, run was ok, helped by me going to control 2 rather than 5 after leaving 1. Caught a load of lost people at 2 (there were only two errors in the map within the circle, if you ignore that the pit was in a different place to mapped) - led them into the control and then had them just behind me for pretty much the rest of the course.

Map at control 12 appeared to be complete bollocks - somebody else saw the control and led me into it - the ground bore no resemblance to the map at all. Then got completely entangled in a thick patch of hawthorn (mapped as white/"open woods") and ended up losing a chunk of flesh from my finger when trying to get out of it.

The finish run-in required 30-40s of battling through hawthorn to get out from the control flag. Only good thing about today is that I was 6th of 27 (just 3 mins down on the leader) when I left so everybody else found it as unpleasant as I did.

http://connect.garmin.com/player/136994097

Tuesday Dec 27, 2011 #

Orienteering - Urban race (SWOC Xmas score) 59:36 [5] 11.04 km (5:24 / km)
shoes: Saucony ProGrid Triumph 7

Good fun event. Initially thought to go south to X3 from the start but decided that if I would miss any, it would be there, so followed the crowd NW and chased down Caroline and Paul who were at the front. Paul was looking in the wrong place at my first M control so from then on had nobody to follow!

Did the two XMAS loops in the W field and then did the north XMAS loop. Realised quickly that I wouldn't be able to get all the bonuses. Got the J before heading over the N bridge to do a loop there.

Left A1 with 17 minutes to spare - thought it would be a bit tight to get back in time if I stayed east of the river, but if I didn't I'd have guaranteed being back ridiculously early or have the same amount of running for less points. Managed to do the last four controls out of order for the bonus, and got back just in time - glad I got J when I did!

370 points out of 410 (210 points from controls and 160 in bonuses)

I think the optimal route would have been as follows (from start):
- bottom loop involving crossing the bridge three times.
- NE loop finishing on control S3 followed by J
- top loop around the OOB
- the two loops in the west field

Which would leave the only long bit of dead running as the last S to the finish.

http://connect.garmin.com/player/136788678

Saturday Dec 24, 2011 #

Running - off road race (Worcester Parkrun) 22:19 [5] 5.0 km (4:28 / km) +30m 4:20 / km
shoes: inov8 Roclite295 (1)

Was going to take it easy today so that I wouldn't aggravate the ankle again. Was quite cold and seemed to be lacking energy anyway.

Most people, me included, caught out at the start - they said "go" rather quietly and without warning as we were all still making our way to the line. As a result started with 50 or so people ahead of me. Overtook about 30 with a bit of a sprint in the field and then settled down in about 20th place.

Was a group of 4 runners or so that were about 50 yards ahead of me going in to the wood - they were about 50 yards ahead of me at the finish too so I would have been up with them (and beaten them on the sprint finish...) if I was in a better start position as they were.

Route changed for this week to be on the tarmac for a bit. Ran quite a bit faster on the tarmac, but then going off road onto the mud for the uphill was slower than last time. Caught an Adam Potter sized worcester ac kid on the last lap - didn't want to overtake him so left the sprint until going into the field at the end, sadly, his sprint burned out before I started and I ended up beating him by quite a clear margin.

http://connect.garmin.com/player/136094932

Legs disappointingly clean despite mud. Shoes disappointingly dry - was hoping for the mud to bring back some malleability after the Sheepscombe bog last week.

Got the full welcome to worster afterwards - someone kept glaring at me when I parked my car on the road outside their house, and then followed me down the road (from a distance of 50 yards or so) to see where I went. Very surprised that there wasn't an anonymous note of disgust on my windscreen when I moved the car 20 minutes later...

Sunday Dec 18, 2011 #

Orienteering race (QO Lydeard Hill) 51:15 [3] 5.52 km (9:17 / km) +180m 7:59 / km
shoes: Addidas Swoops

We decided to run down a colour and do green today - 3.9km with 220m climb. Was quite surprised to find that the course fitted onto pretty much 1/4 of the A4 map!

Navigation spot on all the way but lost huge amounts of time through lack of grip on the slopes - the grippy shoes still drying out from last night. 2 mins contouring on 3, 1 min on downhill to 4, 5 mins contouring on 6 - at one point on way to 6 really thought that I couldn't go any further as was considering retiring. Was a very nice unmapped path through the woods from below 2 into 3 which would have been a lot easier than the contouring through heather/bramble/hawthorn route I took.

Took path route into 7, then had trouble with every bramble trying to trip me up getting to/from control. Then took very very long path route to 8 - added about 1k, but avoided me a 7 contour drop and 20 contour climb although simple maths means I still had to go up 15 or so.

Found Chris Johnson behind me at 9 and was distraught when he overtook me into 13 as I had thought I was running quite fast.

Thought it was a very poor perfomance so surprised to have been 2nd of 16 when I downloaded - 3 minutes behind Dudley.

http://connect.garmin.com/player/135219575

Am looking good to hit my distance target for the year if I run again - 300m short and plan to do 2 parkruns and an o event before new year. Ankle was hurting again this morning and after I finished so will try to rest it for the next week.

Saturday Dec 17, 2011 #

Running race (Ashton Court Parkrun) 23:00 [5] 5.0 km (4:36 / km) +100m 4:11 / km
shoes: Saucony ProGrid Triumph 7

Really didn't feel into this - had no energy, have eaten lots and lots of food since last running and the cold just made me feel even less fit. The ice on the hill wasn't going to be much fun either...

Turns out that I am much better at running on grass than everyone else, which makes up for me being unable to run down hill - just one person overtook me on the way back and then didn't gain any more - finishing about a second or so ahead of me.

13:07 for the uphill half; 9:53 for the downhill - the fastest I've ever come down it during a parkrun!

If I can have a bad run and do 23 minutes, I must be a lot fitter than I was three months ago. We'll have to see just how much/little energy I have left for the WNL tonight...

http://connect.garmin.com/player/134875280

Orienteering - Night race (WNL Sheepscombe) 58:39 [3] 6.53 km (8:59 / km) +235m 7:37 / km
shoes: inov8 Roclite295 (1)

Not a great run tonight. Fine navigation spot on; same cannot be said for getting between controls.

S-3-26-4-28-25-20-30-11-27-7-2-1-F. Think 285 or so points.

Happy with the hills but started off at a relaxed pace as didn't think I was on correct path to 3.

Lost a couple of minutes getting in to 27 as shoe was stuck in a bog. Had decided before this hold up to go for 107, then 123, 105, 102/124 then 101 and maybe 119 but did not re-evaluate this plan soon enough. Overtook Ifor in a field and then got to 107 and realised I didn't have as much time as I'd thought.

Headed back down for 105 but came to a junction and found no paths other than the one I went down - went around a hairpin and ended up heading NW when I thought I was going S. Realised after about 500m, but was unsure of where I actually was. Hoped to find a way down to 2, which was successful save for slipping on a fallen branch and twisting my ankle, losing another minute getting it working again.

Took paths to 1 rather than cut into 19 so as not to upset ankle further. Bit annoying as could have got at least another 50-75 points if I didn't have the setbacks...

http://connect.garmin.com/player/135003845

Tuesday Dec 13, 2011 #

Running (BOK Training Run) 53:40 [3] 8.91 km (6:01 / km) +145m 5:34 / km
shoes: Addidas Swoops

First - to keep Ifor happy, height gained 143m, height lost 145m

Weather better than last night but felt colder - fingers struggled with turning torch on and off. Torch very good - was lighting up the trees up by the folly from the winding tarmac path on the other side. Was dazzled somewhat by Jackie's reflective top!

Lot of climb - up from Westbury was very slow but thought I did Hollybush Lane quite well (the steep bit at least...)

Still have 17km to log on my GPS to hit my target for this year. We'll see where I am in October before I start planning next year - 1,145km sounds a long way...

http://connect.garmin.com/player/134398551

Monday Dec 12, 2011 #

Orienteering - Urban race (HO HO Street O) 44:44 [4] 7.94 km (5:38 / km) +40m 5:30 / km
shoes: Saucony ProGrid Triumph 7

Weather quite offputting but a still good fun running around the streets of Henleaze. Rain a little offputting but didn't notice it after a while - wind however was quite a struggle when it was against you.

First outing for my new super-torch - it is quite a bit brighter than the old one - was lighting up whole streets.

Went for the high pointers so got to see almost the whole map, most of which I missed in the spring due to injury keeping me to the orange course. Did a good job at seeing the cut-throughs on the map so was alongside Matt F for quite a while.

Followed Matt's lead and went into the centre of the map after control 406 before coming back out around tesco. The path around the football pitches was wet and fun - as I was already soaked through I didn't care about the mud.

Was a rush up to the finish but it seems the SI clock was 6 seconds behind my GPS so I could have got 101 (10 points) at the end.

Missed 7 controls (90 points), 810 out of 900. Joint second with Bown, behind Franklin, ahead of Mark S and Ben. Very pleased to get my name up there in amongst them.

http://connect.garmin.com/player/134221387

Sunday Dec 11, 2011 #

Orienteering race (HOC Hawkbatch) 1:13:39 [4] 8.05 km (9:09 / km) +190m 8:11 / km
shoes: inov8 Roclite295 (1)

Blue course - 6.9km, 165m climb

Okish area and okish run. Struggled a bit with the brashings, coming home with scrapes all over my legs.

Made small mistakes on 8 and 10; bigger mistake on 19 (the one bit of white on the map there was by far the worst bit to end up in!) - a small miss within the circle involved a lot of fighting to get into the correct gully.

Took the straight line routes 19-20 and 24-25. Went around and along the aqueduct 10-11. Not running well today so tried to keep distance and climb to a minimum.

Lost a bit of time on the steep descent out of 9 and the horrid brambly drop into 14 - anyone who approached it from the bottom would have saved a good 2 mins. I at least had the sense to not climb back up the hill afterward.

Course felt a lot longer than a blue normally does.

http://connect.garmin.com/player/133926620

Saturday Dec 10, 2011 #

12 PM

Orienteering (BOK Saturday League) 42:57 [3] 4.9 km (8:46 / km) +165m 7:30 / km
shoes: Addidas Swoops

3.8km Green course at Ashton Hill.

Much better than I thought it would be with the course avoiding most of the brambles and brashings letting me take the straight line route for most of the way around.

Messed up No 2 as forgot about the unmapped bike track I used to great effect in June. Messed up the yellow standard leg to 3 by not looking, overshooting and running off the map... (I blame the scale)

Slightly out at 5. From then on was fine. Struggled for pace on the hills though.

Area looks good for a WNL next season.

http://connect.garmin.com/player/133765095
2 PM

Orienteering (Control collecting etc) 30:00 [3] 2.9 km (10:21 / km) +100m 8:49 / km
shoes: Addidas Swoops

Offered to hang around until the end. Was sent out to do the green course in reverse to find a missing runner but found him after 200 yards. Sprinted back and the GPS hit 26.4kph for a moment - unsure whether I was actually going that fast!

Jogged around collecting controls where possible but spent a lot of time faffing around trying to pull tape off twigs and branches. Gets quite hard to run when carrying 8 controls.
5 PM

Orienteering - Night race (WNL Wenallt) 52:17 [4] 4.43 km (11:48 / km) +200m 9:38 / km
shoes: inov8 Roclite295 (1)

420 points. Splits say I spent over an hour on the first leg but thought I was going ok...

Went S-1-6-20-2-3-10-5-4-15-16-25-18-17-23-26-11-7-19-9-F so not the best route to avoid crossing contours.

Was going to go from 15 to 21 but thought the route down to 16 would be unpleasant (looking now I see the nice north-south path in the field west of the stream...). I saw that the top two control numbers were on the first half of the map so decided it wasn't worthwhile crossing a load of contours twice to get the other half.

Met a load of brambles on way to 26, and spent a while on the edge of the circle at 19.19 to 9 was lovely running, but the paths were completely indistict. Left 9 towards 6 before realising I had already got it.

Probably had enough time to get 21 (extra 30 points) but nothing more. Was nice to know there wasn't any rush from control 15 onwards.

http://connect.garmin.com/player/133765070

Tuesday Dec 6, 2011 #

Running (BOK Training Run) 1:07:54 [3] 11.07 km (6:08 / km) +100m 5:52 / km
shoes: Saucony ProGrid Triumph 7

From the Live and Let Live in Frampton Cotterell.

Was later than planned because of traffic on ring road - otherwise would have tried to warm up beforehand. Was very cold to start with and as a result I was lacking energy and struggled pretty much all the way around.

Left knee started hurting at bang on 10km to remind me just how much it is happy with running on the road.

Pub food very good but again was too much for me so started feeling unwell afterwards. Need to get in to the habit of leaving food on the plate...

http://connect.garmin.com/player/133092692

Saturday Dec 3, 2011 #

Orienteering - Night race (Southern Nights) 1:11:28 [3] 9.52 km (7:30 / km) +95m 7:09 / km
shoes: inov8 Roclite295 (1)

Southern Night Champs at Bordon Heath - Short Brown course.

Good fun but really struggled to find the controls tonight - didn't see anybody else out there doing any better either!

1,2,3 ok. Left 3 on a path that I couldn't find on the map then seemed to fall off the path I wanted in to 4. Slightly out at 5 - couldn't relocate from paths so by chance found control 9 and worked off that. 6,7,8 ok but did tread on a pheasant in the undergrowth - it wasn't happy!

9,10,11 better but was a little unsure into 10. 12-16 lovely - a break from the navigation. After road crossing, went to take road route to south for 18 but found a 15ft high locked gate so had to rethink. Then went into the thicket to the south of the one with the control.

Couldn't find path I wanted to 19 but did find a path that I didn't think was mapped - was the same as one out of 3, GPS says it was the path I was looking for! Decided I was lost so went on anyway. Must have been within yards of the control without knowing it and went north to relocate off the E-W road.

Rest fine with a fun, fast sprint through the old barracks to finish.

Beat Tim and Mark to be best BOK on M21S but was beaten to victory in the class by a minute.

http://connect.garmin.com/player/132473452

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