Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: andypat

In the 31 days ending Jul 31, 2016:

activity	#	time	miles		km		+m
Running	7	5:08:27	25.88	(11:55)	41.65	(7:24)	535
Orienteering	7	4:57:28	24.3	(12:14)	39.11	(7:36)	455
gym	4	2:35:00
cycling	1	2:25:00	13.06	(11:06)	21.01	(6:54)	82
tennis	1	2:00:00
Total	20	17:05:55	63.24		101.77		1072

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Saturday Jul 30, 2016 #

9 AM

Running warm up/down 8:21 [2] 0.6 km (13:55 / km)

Running race (parkrun) 26:23 [4] 5.0 km (5:17 / km) +3m 5:16 / km

Linwood Parkrun.
Hard work this time. 9 sec faster than last time which is good as it felt slower and didnt have Gerry to push me.

5:07
5:17
5:20
5:25
5:13

Splits very similar to last time - slowed less in 4th km

10 AM

Running warm up/down 14:00 [2] 1.4 km (10:00 / km) +2m 9:56 / km

Thursday Jul 28, 2016 #

6 PM

gym 40:00 [3]

Wednesday Jul 27, 2016 #

8 AM

Running 1:07:11 [3] 8.08 km (8:19 / km) +52m 8:03 / km

Bridge of Weir

Sunday Jul 24, 2016 #

2 PM

Running race (Taynuilt 10k Hill Race) 1:32:00 [4] 10.73 km (8:34 / km) +352m 7:22 / km
shoes: Falcon 2

First ever hill race - not the easiest to start with but it was an experience.
About 3 k of flat on road and fields, 1 k on undulating forest path/road around inverawe then 1k straight up on very rough hillside - then back the same way. OS map wasnt much use. Well taped but still managed to miss a couple of turns (not by much ) on way up and one by slightly more on the way down. Bit more than 10k and bit more than 300m climb so happy enough with my time. Was close to last in a very small field (20ish) but happy enough with that time. By my reckoning I wasnt even in the top 3 orienteers there!

Edit 20/21 finishers but I reckon there was a 22nd finisher about 30min later! one DNF I think - fell.

http://www.scottishhillracing.co.uk/RaceResults.as...

C • Good effort! 2

Thursday Jul 21, 2016 #

6 PM

cycling 2:25:00 [2] 21.01 km (6:54 / km) +82m 6:46 / km

Cycling with Val - slowly

Wednesday Jul 20, 2016 #

6 PM

gym 40:00 [3]

Tuesday Jul 19, 2016 #

6 PM

gym 30:00 [3]

Sunday Jul 17, 2016 #

11 AM

Orienteering race 24:47 [4] 4.0 km (6:12 / km)

WRE at Grangemouth. Ran M Open.
Orienteered well. Good courses and good area.
Fast with multiple small micrareas.

Hesitation at 7 when passed by Steve and lost touch with map breifly and minor confusion at 24 due to red line in circle. Thought it was a printing error initiall but it was a microartificial fence.

(With hindsight maybe the map could just have been amended to show a continuous fence? But a minor criticism of a great course)

Managed sub 25min which was one goal for the weekend. TBH legs were shot from about halfway - its been a hard 4 days!

C • Gap between fences 2

Saturday Jul 16, 2016 #

10 AM

Orienteering race 27:06 [4] 4.0 km (6:47 / km) +125m 5:52 / km

Hallglen east. Terrific race on really challenging sprint terrain.
PLeased to make very little in the way of obvious errors. Possibly my route to 3 was unneccessaryand a bit of hesitation at the changover as couldnt find 8 on the 2nd map. Find the overprinted numbers quite difficult to read even now.

Physically I lost a lot of time with the climb, which is an obvious lesson. But still happy enough with my performance. Outsmarted a few faster people at times on the course.

2 PM

Orienteering race 25:56 [4] 4.08 km (6:21 / km) +5m 6:19 / km

Hallglen West. Sprint Scotland - the race that didnt count. Misspunch.
The right race to mp in I suppose.

Not the best area of the week but planner tried to make the best of it. Map a bit messy around the chanhgeover with lots of criss crossing of lines esp around 15. My effort to simplify here was misplaced as I should have concnetrated more and ended up punching the wrong control.

My second error at a map changeover point of the day and a big learning point for me.

Otherwise thought I raced OK - probably slowed more by the long grass than the other competitors on my course though.

Friday Jul 15, 2016 #

12 PM

Orienteering (Session 1) 31:16 [4] 3.8 km (8:14 / km) +95m 7:19 / km

Stirling old town route choice session.

Tried to do route choice at each control but took between 10-20 seconds and made several mistakes. Far better to plan ahead - some routes need more than one look. This reinforced by MurrayStrain later that night!

1 PM

Orienteering (Session 2) 27:39 [4] 3.68 km (7:31 / km) +19m 7:19 / km

Stirling town centre. Rainy

3 PM

Orienteering (session 3 map 3) 9:30 [4] 1.66 km (5:43 / km)

Braehead minis sprint course

Orienteering (Session 3 map 2) 9:19 [4] 1.67 km (5:35 / km)

Braehead mini sprint session