Training Log Archive: FrostbiteIn the 31 days ending Aug 31, 2017:
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Thursday Aug 31, 2017 #
running 49:50 [3] 5.3 mi (9:24 / mi)
Meanwood Valley Farm, Sugarwell, Tunnel How Hill. Slow and a little sore.
Wednesday Aug 30, 2017 #
running 40:53 [2] 3.6 mi (11:21 / mi)
With Tasha to Bywater.
Tuesday Aug 29, 2017 #
running 38:51 [4] 4.8 mi (8:06 / mi)
Seven Arches. Decent pace but hard work towards the end.
Sunday Aug 27, 2017 #
orienteering 1:00:07 [4] 6.8 km (8:50 / km)
Waxholms Long Distance, Frösvik. Overlapping with yesterday's area.
Although still tired I felt much better today. I made an effort to eat some salty food on Saturday evening and I don't really know if that is what made the difference but I didn't have any trouble with palpitations. It is amazing the difference it makes to the navigation, actually being able to process the information on the map and go precisely to the control. I plodded along steadily and hit every control - my only mistake really was a long route choice on #9 where I went out of my way to avoid a bit of light green marsh which was probably ok to run through. I lost at least a minute, maybe 2 on this leg.
It was nice to finish the tour with a decent run. 12 minutes down and 13th place.
Map
https://www.livelox.com/Viewer/Waxholms-OK/H45?cla...
Results
https://eventor.orientering.se/Events/ResultList?e...
Although still tired I felt much better today. I made an effort to eat some salty food on Saturday evening and I don't really know if that is what made the difference but I didn't have any trouble with palpitations. It is amazing the difference it makes to the navigation, actually being able to process the information on the map and go precisely to the control. I plodded along steadily and hit every control - my only mistake really was a long route choice on #9 where I went out of my way to avoid a bit of light green marsh which was probably ok to run through. I lost at least a minute, maybe 2 on this leg.
It was nice to finish the tour with a decent run. 12 minutes down and 13th place.
Map
https://www.livelox.com/Viewer/Waxholms-OK/H45?cla...
Results
https://eventor.orientering.se/Events/ResultList?e...
Saturday Aug 26, 2017 #
orienteering 39:50 [4] 4.2 km (9:29 / km)
Sundybergs middle distance, Frösvik. A bit of trek out to the north east of Stockholm for this one. I struggled with a bit of palpitation trouble and could not concentrate on what I was doing. I lost time on #1 wandering off line (failed to properly follow a stream) and on #3 and #7 dithering in the circle. At #9 I left the previous control off-line and hit the wrong boulder and instead of working out what was on the map I just wandered around for a bit looking behind every boulder. After a while I headed back to #8 and got the right line and the control magically appeared. Another miss at #10 going to the wrong boulder and a bit off line on #11 meant I came into it from way to the west along the edge of the marsh.
All in all a bit rubbish, 12 minutes down, 24th place
Spent the rest of the day feeling sorry for myself and suffering from palpitations.
Results
https://eventor.orientering.se/Events/ResultList?e...
Map
https://www.livelox.com/Viewer/Sundbybergs-IK/H45?...
All in all a bit rubbish, 12 minutes down, 24th place
Spent the rest of the day feeling sorry for myself and suffering from palpitations.
Results
https://eventor.orientering.se/Events/ResultList?e...
Map
https://www.livelox.com/Viewer/Sundbybergs-IK/H45?...
Friday Aug 25, 2017 #
Note
A day off in Stockholm. Wandered briefly around Gamla Stan where they were setting up for the World Cup Triathlon. Then the Vasa museum. Then everybody else went to Gröna Lund to ride on roller coasters while I wandered in a solitary manner around Skansen looking at old buildings and stuff, and wolverines and moose and otters and stuff. I did venture into Gröna Lund for my tea and a single ride on a single roller coaster.
Thursday Aug 24, 2017 #
orienteering 1:00:00 [3] 4.0 km (15:00 / km)
Still feeling out of it.
More control hanging in the area a couple of k west of Ravinen hut. I had a lot of trouble hanging my first control, having to give up and try again from a different angle, and I took it very easy around the rest to make sure I got them right. I didn't have the energy to shadow anybody so I just wandered around watching people go through the middle part of the course.
By this stage everyone was tired and we just came up with a course with lots of places to cut off so the athletes could do as much or as little as they liked.
More control hanging in the area a couple of k west of Ravinen hut. I had a lot of trouble hanging my first control, having to give up and try again from a different angle, and I took it very easy around the rest to make sure I got them right. I didn't have the energy to shadow anybody so I just wandered around watching people go through the middle part of the course.
By this stage everyone was tired and we just came up with a course with lots of places to cut off so the athletes could do as much or as little as they liked.
Note
In the evening the athletes (and some of the coaches, but not me) all did Ravinen training - some technical training for the younger ones and terrain intervals for the older ones.
Wednesday Aug 23, 2017 #
Note
feeling very much out of it I gave myself the day off. This meant I could stay at the Ravinen hut and babysit the athletes who were also sitting out the morning race - a Luffarligen that was apparently very good.
In the evening there was another race - Stockholm South junior league with over 700 entries and no classes for over 16s. Our juniors were allowed to run as guests with all the H/D 16/18/20 on the D16 course, the 14s on D16K and the 12s on D12 (I think). This made for some interesting comparisons with the boys competing directly against the girls.
In the evening there was another race - Stockholm South junior league with over 700 entries and no classes for over 16s. Our juniors were allowed to run as guests with all the H/D 16/18/20 on the D16 course, the 14s on D16K and the 12s on D12 (I think). This made for some interesting comparisons with the boys competing directly against the girls.
Tuesday Aug 22, 2017 #
orienteering 1:30:00 [3] 8.0 km (11:15 / km)
More junior training in the area a couple of k to the east of Ravinen hut. The younger juniors were trying to make use of the larger contour features as line features. The older ones were doing alternating long/short legs - from the weekend they were losing confidence in their navigation the longer a leg got so the idea was that they focused on the long legs and stuck to their plan. The shorter legs were just to regroup.
orienteering 45:00 [3] 3.0 km (15:00 / km)
Shadowing Emma in a Ravinen training event on Telegraph Hill/Telegrafberget, a lovely area next to the sea way to the east. We climbed the tower on the top of the hill to have a look at the view in the middle of one of the legs.
Monday Aug 21, 2017 #
orienteering 1:00:00 [3] 6.0 km (10:00 / km)
Training with the juniors in the area above Ravinen hut - hanging and shadowing. We were trying to get them to plan their way through the leg, looking in advance at what features they would expect to see.
orienteering 25:00 [3] 2.0 km (12:30 / km)
Hanging controls for the sprint relay in woods next to Ravinen hut. It was a bit intense on a 1:2000 (? I think) map, lots of features in a very small area.
Note
Evening strength and conditioning session with Ravinen. Lots of planks and squats and stuff. I did a couple of squats and a back extension.
Sunday Aug 20, 2017 #
orienteering 54:13 [4] 4.2 km (12:55 / km)
Hemfosa Middle Distance. This area was a bit more mixed than the previous day with bits of track running and some rough flat areas and more steep sided and rocky hills. I was a bit rubbish. I lost a couple of minutes at #3 going round in circles trying to make sense of where the control was. I was on the right hill but could not make sense of the detail in the circle, or even of the control description. I can now see (by enlarging the digital version of the map) that the crag faces the other way to what I was expecting and is on the side of a knoll that I couldn't see because of all the rock detail.
Then I lost 3 more minutes at #8 where I stupidly took the track route and even more stupidly failed to correctly identify the large open knoll I was using as an attack point, so I hunted around in the wrong place for a while. Finished feeling very tired.
22nd place, 15 minutes down.
Map
https://www.livelox.com/Viewer/Hemfosadubbeln-mede...
Results
https://eventor.orientering.se/Events/ResultList?e...
Then I lost 3 more minutes at #8 where I stupidly took the track route and even more stupidly failed to correctly identify the large open knoll I was using as an attack point, so I hunted around in the wrong place for a while. Finished feeling very tired.
22nd place, 15 minutes down.
Map
https://www.livelox.com/Viewer/Hemfosadubbeln-mede...
Results
https://eventor.orientering.se/Events/ResultList?e...
Saturday Aug 19, 2017 #
orienteering race 1:15:53 [4] 6.3 km (12:03 / km)
Hemfosa Long Distance. I lost 9 minutes before I started, having to deal with a junior who had been stung on the way to her #1. Went round steady with a little bit of time lost at #4 where I wandered around a little bit on the edge of the circle before working out where I was (2 minutes). Lost a bit more at #6 where I aimed too low down the spur and had to climb back up it (45 secs). Not too bad, shame about the late start.
It was pouring down all morning but it stopped by the time the first people were starting. By the time I finished it was nice and sunny.
12th place (out of 18), 23 minutes down. If I could have my 9 minutes back I would have been 8th maybe.
Map
https://www.livelox.com/Viewer/Hemfosadubbeln-lang...
Results
https://eventor.orientering.se/Events/ResultList?e...
It was pouring down all morning but it stopped by the time the first people were starting. By the time I finished it was nice and sunny.
12th place (out of 18), 23 minutes down. If I could have my 9 minutes back I would have been 8th maybe.
Map
https://www.livelox.com/Viewer/Hemfosadubbeln-lang...
Results
https://eventor.orientering.se/Events/ResultList?e...
Friday Aug 18, 2017 #
orienteering 45:00 [1] 2.5 km (18:00 / km)
Map walk with the YHJS around the area near to Tullinge club hut. We were trying to show them what to expect from a Swedish map prior to racing the following day - the first experience of Swedish orienteering for many of them.
I think it proved worthwhile - lots of bare-ish rock and barely visible paths. Having told them marshes would obvious, it turns out that round here they aren't.
I think it proved worthwhile - lots of bare-ish rock and barely visible paths. Having told them marshes would obvious, it turns out that round here they aren't.
Wednesday Aug 16, 2017 #
running 40:29 [3] 4.8 mi (8:26 / mi)
Went for a run. Seven Arches.
Sunday Aug 13, 2017 #
hill running 1:12:00 [3] 4.5 mi (16:00 / mi) +400m 12:32 / mi
Hope Bowdler Hill and Caer Caradoc. Beautiful day, cracking route. Bumbling pace. Happy to be running at all, only reduced to a walk on the steep bit of Caer Caradoc.
Caer Caradoc is a very fine hill.
Caer Caradoc is a very fine hill.
Saturday Aug 12, 2017 #
Note
Black Mountains circuit, 34 miles, 1600m of climb. 10 hours and a few minutes.
Made very rapid progress on the ridge along the English border. There are great views and it is quite a well-defined ridge in places but 8 or 9 miles of walking on a very gradual uphill in a dead straight line gets tedious eventually. Then Hay Bluff, Lord Hereford's Knob, Rhos Dirion, Waun Fach, Pen Allt Mawr, Pen Cerrig Calch and Sugarloaf.
It was all going well until I descended down to Llanbedr which got to my quads and they wouldn't go at all up Sugarloaf. I had to have a few little rests on the way up and was nearly as bad coming down.
Nice day out.
Fun fact #1 - the ridge south of Hay Bluff is the highest point in England south of the Yorkshire Dales, 703m.
Fun fact #2 - the area below the north face of Hay Bluff featured as "The Yorkshire Moors" in the film An American Werewolf in London.
Fun fact #3 - the Black Mountains race is the only fell race I ever won, courtesy of the three people in front of me getting lost in a forest.
Made very rapid progress on the ridge along the English border. There are great views and it is quite a well-defined ridge in places but 8 or 9 miles of walking on a very gradual uphill in a dead straight line gets tedious eventually. Then Hay Bluff, Lord Hereford's Knob, Rhos Dirion, Waun Fach, Pen Allt Mawr, Pen Cerrig Calch and Sugarloaf.
It was all going well until I descended down to Llanbedr which got to my quads and they wouldn't go at all up Sugarloaf. I had to have a few little rests on the way up and was nearly as bad coming down.
Nice day out.
Fun fact #1 - the ridge south of Hay Bluff is the highest point in England south of the Yorkshire Dales, 703m.
Fun fact #2 - the area below the north face of Hay Bluff featured as "The Yorkshire Moors" in the film An American Werewolf in London.
Fun fact #3 - the Black Mountains race is the only fell race I ever won, courtesy of the three people in front of me getting lost in a forest.
Wednesday Aug 9, 2017 #
Note
Watch Into Space
https://www.jurawatches.co.uk/pages/watch-into-spa...
A £1500 watch is lying in woodland somewhere near here. Whoever finds it gets to keep it.
https://www.jurawatches.co.uk/pages/watch-into-spa...
A £1500 watch is lying in woodland somewhere near here. Whoever finds it gets to keep it.
Tuesday Aug 8, 2017 #
running 19:59 [3] 2.5 mi (8:00 / mi)
Oxley. Still feeling sore but I thought I would just go out anyway and see if it got any better. Steady up to Oxley then speeded up a bit back down the hill. Felt ok.
Monday Aug 7, 2017 #
Note
(injured)
Still feeling knackered but I've also now got a very sore right shoulder. Not sure what I've done but it is making breathing a bit difficult. Opted for watching telly instead.
Sunday Aug 6, 2017 #
Note
6 day reflections.
Well, the first 2 days were ok. The result on the 3rd day was better than I expected given how slow I felt I was going. After that I had nothing left. I would obviously be better off doing fewer days and getting more rest, but I was happy enough to do all days and accept the results.
On a positive note, I only had one pink on Winsplits in the whole week - #7 on day 6 where I lost 39 seconds. Obviously I did make a few more mistakes than that, including missing a control out, but on the whole the navigation was pretty good.
Overall results
1,Sascha Dammeier,4
2,Alistair Landels,8
3,Jason Inman,9
4,Ben Stansfield,23
5,Richard Barrett,23
6,Laurence Townley,23
7,James Logue,24
8,Juha Tilli,31
9,Richard Parkin,31
10,Brad Connor,39
11,Fraser Purves,40
12,Neil Conway,41
13,Chris Dibben,47
14,Simon Hunter,47
15,Kevin Fielding,53
16,Andy Dale,55
Well, the first 2 days were ok. The result on the 3rd day was better than I expected given how slow I felt I was going. After that I had nothing left. I would obviously be better off doing fewer days and getting more rest, but I was happy enough to do all days and accept the results.
On a positive note, I only had one pink on Winsplits in the whole week - #7 on day 6 where I lost 39 seconds. Obviously I did make a few more mistakes than that, including missing a control out, but on the whole the navigation was pretty good.
Overall results
1,Sascha Dammeier,4
2,Alistair Landels,8
3,Jason Inman,9
4,Ben Stansfield,23
5,Richard Barrett,23
6,Laurence Townley,23
7,James Logue,24
8,Juha Tilli,31
9,Richard Parkin,31
10,Brad Connor,39
11,Fraser Purves,40
12,Neil Conway,41
13,Chris Dibben,47
14,Simon Hunter,47
15,Kevin Fielding,53
16,Andy Dale,55
Saturday Aug 5, 2017 #
orienteering race 1:15:21 [4] 6.9 km (10:55 / km) +300m 8:58 / km
Day 6, Glen Fearder West. I could barely raise a jog on the way to the start. I ran about 100m of the way to #1 where there was a nice elephant track, then walked all the rest. Just kept moving at the same walk/jog pace the whole way round.
I lost about 30 secs at #7, stood within 3 metres of the boulder I couldn't see it or the flag and wandered off uphill before spotting somebody punching it behind me. Also did something similar at #18, stood by the edge of the boulder field but not spotting the flag until Tasha punched. Then I had to race Tasha and Evie back through the fields. I lost, although I did have to climb highest up the hill for my second last control.
19th place, which reflects the fact that a few people weren't running rather than an ok result. 22 minutes behind Jason.
I lost about 30 secs at #7, stood within 3 metres of the boulder I couldn't see it or the flag and wandered off uphill before spotting somebody punching it behind me. Also did something similar at #18, stood by the edge of the boulder field but not spotting the flag until Tasha punched. Then I had to race Tasha and Evie back through the fields. I lost, although I did have to climb highest up the hill for my second last control.
19th place, which reflects the fact that a few people weren't running rather than an ok result. 22 minutes behind Jason.
Friday Aug 4, 2017 #
orienteering race 1:09:21 [4] 7.4 km (9:22 / km) +315m 7:44 / km
Day 5, Glen Feardar East. Very easy navigation and lots of elephant tracks because of a late start, so I trundled round to an ok result. I was never moving very quickly but better than yesterday. Laurence overtook me just before the rough heathery bit at the end which gave me a bit of a boost.
16th place.
16th place.
Thursday Aug 3, 2017 #
orienteering race 1:09:42 [4] 5.6 km (12:27 / km) +290m 9:53 / km
Day 4, Creag Choinnich
Very tired now, even after the rest day. Too many hills for me and I struggled the whole way round. The biggest problem was having a brain failure and missing out number 6. I was reading my way out of 6 as I left 5 and everything looked plausible for a while, it just took me a very long time to reach the path up the hillside. Funnily enough I did the same thing on day 4 of the Welsh last year, although that ruined my best run of the week. Today would have been my worst run even if I hadn't been DQd.
Very tired now, even after the rest day. Too many hills for me and I struggled the whole way round. The biggest problem was having a brain failure and missing out number 6. I was reading my way out of 6 as I left 5 and everything looked plausible for a while, it just took me a very long time to reach the path up the hillside. Funnily enough I did the same thing on day 4 of the Welsh last year, although that ruined my best run of the week. Today would have been my worst run even if I hadn't been DQd.
Tuesday Aug 1, 2017 #
orienteering 1:13:28 [5] 7.2 km (10:12 / km) +290m 8:30 / km
Day 3, Birsemore. Feeling pretty weary but slogged it out for a steady result. Hesitations in the circle at 18 and 21, otherwise good, just slow. 9th place.