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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rcro

In the 7 days ending Jan 15, 2017:

activity # timemileskm+m
  Running2 2:58:16 18.27(9:45) 29.4(6:04) 670
  Running - off road3 2:37:22 13.21(11:55) 21.26(7:24) 875
  Orienteering2 2:23:55 10.47(13:45) 16.85(8:32) 570
  S&C7 35:00
  Total14 8:34:33 41.95 67.51 2115
averages - sleep:4.7 weight:72.1kg

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Sunday Jan 15, 2017 #

11 AM

Orienteering race (Cannop) 1:23:08 [3] 9.87 km (8:25 / km) +240m 7:31 / km
slept:5.0 weight:72kg shoes: inov8 Mudclaw300 Blk/Gn1

Cannop Ponds Galoppen. 8.6km Brown.

Given had heard Brown maps were short, started early enough to have a new map but late enough to not have taken off me. Bit funny that they were running short as it never seemed busy - and although I was with people at various points - woods seemed very quiet.

Again, quite a lot of controls for the distance - could easily scrub 1, 5(maybe), 7, 9, 12, 19, 23, 27, and probably others, without really making any difference at all.

Generally hard going in the mud - slopes slippery in south part, mud very sticky and sapping in the north.

Lots of people (not children) at 1 looking lost - asking me to show them where they were - "We're 100 yards from the start - go back and relocate!". Found 4 hard to get up to, similarly hard getting out from 5 and across the valley.

6 was in completely the wrong place according to the map, the GPS, and what was there on the ground. Not helped by the map being wrong too. At least 1 min lost - would have been more if I hadn't seen people around on way in first time

Bigger loss (2 mins+) on 16 as area was in such a mess and couldn't match anything. Eventually gave up and worked off memory from when I put a control near there about 4 years ago. I was a bit wrong but even looking at map now cannot see where I was without referring back to GPS.

On my own from here to 26. Clive overtook just after 27 than ran off after Jackie, who was going the wrong way. I went less wrong so was ahead into the finish.

Nice place for orienteering - but think it could have been planned a little bit better to cut out the extra controls - 11 legs less than 150m and further 5 or so less than 250m. Maybe if there were less controls to put out could have spent more time making sure they were all in the right place!
4 PM

S&C 5:00 [3]

Saturday Jan 14, 2017 #

11 AM

Orienteering race (NGOC Cooper's Hill) 1:00:47 [3] 6.98 km (8:42 / km) +330m 7:03 / km
slept:4.0 weight:72kg shoes: inov8 Mudclaw300 Blk/Gn1

NGOC League at Cooper's Hill. 6.1km blue.

Really would rather have gone up mountains today and enjoyed the snow but was very cold at home all day yesterday so wasn't keen on the windchill. Still Cooper's Hill is quite nice, and a few other things to do whilst over here to justify the trip.

Navigation all pretty straight forward. Only time loss for nav on 14 as went bit far south looking for a possible way up.

Other time losses - 1min-90s due to out of control dog on S-1 and again at 3. Had to stop at least 6 times in total. 3 mins on vertical descent into 9. Didn't like it - deep leaves offering no grip and hiding things to catch feet. 45s(?) on 14. Found finish before 22, but time was reasonable.

Felt like a lot of controls for the distance today.
1 PM

Running - off road 46:38 [3] 7.08 km (6:35 / km) +245m 5:37 / km
shoes: inov8 Mudclaw300 Blk/Gn1

Post orienteering loop of west half of Sheepscombe map. Didn't have OS map with me so had to guess the way back from Ebworth Centre - wasn't the route I planned but did get me back. Woods looking good.
2 PM

Running - off road 26:33 [3] 4.02 km (6:36 / km) +105m 5:50 / km
shoes: inov8 Mudclaw300 Blk/Gn1

Jogging the one bit of CWR Leg 4 I'd not done before. Amazed they are allowed a race crossing the road here - had two minute wait first time, second time had more sympathetic drivers. Very windy up here, sticky mud - and definitely tiring legs when fighting both. Could see snow on the ridge behind Longtown.
5 PM

S&C 5:00 [3]

Friday Jan 13, 2017 #

4 PM

S&C 5:00 [3]
slept:4.5 (rest day)

Phone did eventually turn up - but at the cost of another day wasted holiday and a huge amount of goodwill owed to work

Thursday Jan 12, 2017 #

1 PM

S&C 5:00 [3]

Multitasking - as trying to get work laptop to actually work. Crashed half way and now added new, unknown, authentication step that I cannot pass - so looks like the end of any home working...
6 PM

Running - off road hills 1:24:11 [3] 10.16 km (8:17 / km) +525m 6:35 / km
slept:4.5 shoes: inov8 Mudclaw300 Blk/Gn1

Had a really shit day. Lost all afternoon at home waiting for new phone to be delivered in agreed 1hr slot (3pm), as of 8.30pm still not left the warehouse. Given second big fuck up from them with this upgrade am very tempted to call EE in the morning and tell them where they can shove it. On drive over had a woman cut me up badly in her car - full emergency stop and only just missed her by mm - her glasses for decoration only as she never see my car nor its headlights/full beam flashing... Then half way through run, watch decided it was going to turn auto pause on, having never known setting existed. Sounds good, but it was pausing every time it thought I was stationary for 2s - including on steps/stiles, and immediately before starting an effort. Have checked, and setting is definitely turned off. Rapidly getting pissed off with Polar - may switch to Suunto.

Not in a great mood. Efforts seemed fairly consistent. Wind fierce.
1:20, 1:26 (no tail wind), 1:23, 1:22, 1:22, 1:18. 250m with 30m climb

Wednesday Jan 11, 2017 #

5 PM

S&C 5:00 [3]

6 PM

Running hills (Lliswerry) 1:49:22 [3] 17.36 km (6:18 / km) +450m 5:35 / km
slept:5.0 weight:72kg shoes: Mizuno Wave Rider 19

Hills session with Lliswerry. And not some easy session like Westbury did/does...

4x pairs of Beechwood hill (600m, 60m ascent) and Beechwood hill "plus" (same, but with extra 200m and 10m ascent).

Started with Group 2A but left them after first pair as didn't want standing recovery, so ended up catching group 1 for later ones. Not after a hard session so did each effort watching heart rate and trying to keep it at around 160 for each "effort". Paces were broadly consistent - getting to the top in about 3:50 each time.

Common sense prevailed and we cut one effort short (the "short" part of last pair). But we did nearly do 11 miles...

Tuesday Jan 10, 2017 #

5 PM

S&C 5:00 [3]

6 PM

Running (Lliswerry) 1:08:54 [5] 12.04 km (5:43 / km) +220m 5:15 / km
slept:5.0 weight:72.5kg shoes: Mizuno Wave Rider 19

High Cross loop with Lliswerry. Quite a big, and fast, group - so once up the first hill was being left behind until starting to catch again back up Bassaleg Road.

Pushing fairly hard - obvious I haven't done much serious road running in a while - and also think I'm a bit ill. Got stitch again just before Chartists Drive (again, downhill) - so slowed down for a bit.

Fairly consistently 2nd/3rd best segments, so will create one for the whole loop as think this could be pretty close to my best.

Monday Jan 9, 2017 #

6 PM

S&C 5:00 [3]
slept:5.0 (rest day)


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