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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mikeyA

In the 30 days ending Apr 30, 2017:

activity # timemileskm+m
  Running30 13:27:32 105.82(7:38) 170.3(4:45)
  Orienteering8 7:47:06 47.99(9:44) 77.24(6:03)
  Total30 21:14:38 153.81(8:17) 247.54(5:09)

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Sunday Apr 30, 2017 #

Running 22:04 [3] 5.04 km (4:23 / km)
shoes: Nike Revolution 3

Saturday Apr 29, 2017 #

Running warm up/down 15:47 [2] 3.27 km (4:50 / km)
shoes: Nike Revolution 3

Up.

Running 24:49 [4] 5.58 km (4:27 / km)
shoes: Nike Revolution 3

Started the Cramond parkrun. Okay for the first k but then a killer stitch started to set in. Pace dropped quite bad and at about 3km, after Purko disapeared into the distance and I saw I was running 350's, I decided there wasn't much point so retired and jogged the rest. Quite sad as my time from last week would have put me in a nice pack with Felly, Purko and Tam which would have been fun.

Friday Apr 28, 2017 #

Running 24:34 [3] 5.08 km (4:50 / km)
shoes: Nike Revolution 3

Easy meadows.

Thursday Apr 27, 2017 #

Running 22:32 [3] 5.02 km (4:29 / km)
shoes: Nike Revolution 3

Late night meadows. Very nice.

Wednesday Apr 26, 2017 #

Running 27:40 [3] 5.76 km (4:48 / km)
shoes: Nike Revolution 3

Sunny meadows fun with Beth (!) and Sarah. Very enjoyable.

Tuesday Apr 25, 2017 #

Running 23:34 [3] 5.2 km (4:32 / km)
shoes: Nike Revolution 3

Meadows loop but with a few others who were doing more/a filthy tempo. Went back via tesco.

Monday Apr 24, 2017 #

Running 20:27 [3] 5.04 km (4:03 / km)
shoes: Nike Revolution 3

Meadows.

Sunday Apr 23, 2017 #

Running warm up/down 5:27 [2] 1.0 km (5:27 / km)
shoes: Inov8 X-Talons 212s

Up to the start.

Orienteering race 1:25:02 [4] 14.17 km (6:00 / km)
shoes: Inov8 X-Talons 212s

SOL 3 on Drumlanrig woods. Lost about 5 minutes on 3 consecutive legs (6, 7, 8). Just lost concentration and intensity thanks to some awful brambles. Okay for the rest I think. Maybe some bad routes. Losing time to Tam the whole way through running speed. Couldn't get my legs turning over for some reason.

Results -
http://obasen.orientering.se/winsplits/online/en/d...

Saturday Apr 22, 2017 #

Running 9:54 [3] 2.28 km (4:21 / km)
shoes: Nike Revolution 3

To Casa Del Purko.

Running warm up/down 10:54 [2] 1.99 km (5:29 / km)
shoes: Nike Revolution 3

Bit of warming up at Cramond

Running race 17:11 [5] 5.03 km (3:25 / km)
shoes: Nike Revolution 3

Cramond Parkrun. Started off much more steadily this time and it certainly helped. Had Purko with me the whole way which was good, had a right little battle. I think I went for it a little to early though and he was able to draft behind me and save some energy and took me at the line. Still much more pleased with my time and should go sub 17 soon I hope. Km splits much more pleasing to look at; 3:27, 27, 23, 29, 19. A PB by 1 second to a time on 31st of October 2015. Nice to see I'm progressing.

Running warm up/down 11:17 [2] 2.04 km (5:32 / km)
shoes: Nike Revolution 3

Bit of warming down.

Running 10:37 [3] 2.21 km (4:48 / km)
shoes: Nike Revolution 3

Back home from Casa Del Purko.

Friday Apr 21, 2017 #

Running 45:07 [3] 9.59 km (4:42 / km)
shoes: Nike Revolution 3

Meadows and then Blackford with Alex. Feeling very slow but a lovely day out.

Thursday Apr 20, 2017 #

Running 27:19 [3] 5.91 km (4:37 / km)

Around roslin sticking to the lit streets.

Wednesday Apr 19, 2017 #

Running 1:04:34 [3] 11.38 km (5:40 / km)
shoes: Nike Revolution 3

Sunny seat fun with Pete, Jonny and Klara. So much fun I decided to run further than 5km. Mental

Tuesday Apr 18, 2017 #

Running 22:42 [3] 5.02 km (4:31 / km)
shoes: Nike Revolution 3

Back to late night meadows laps. Actually enjoyed it a fair amount tonight.

Monday Apr 17, 2017 #

Running warm up/down 1:11 [2] 0.22 km (5:23 / km)
shoes: Inov8 X-Talons 212s

Up.

Orienteering race 39:15 [4] 7.16 km (5:29 / km)
shoes: Inov8 X-Talons 212s

EUOC 4th team, 3rd leg with Will and Ewan. Went out plenty down and not much motivation to run hard. Not a great attitude I know but I couldn't help it. Especially after visiting 6 before 5 and having Ralph, Willy and Matt Vokes come through just couldn't find any motivation. Legs had nothing up any hills after yesterday. Couldn't concentrate on the nav either and Barbie also came through after I was too high on a leg. Not too bothered and sort of glad the JK is over. Has been a weird one with not much to really run for.

Sunday Apr 16, 2017 #

Running warm up/down 16:45 [2] 3.45 km (4:51 / km)
shoes: Inov8 X-Talons 212s

Up. Couldn't physically do a down.

Orienteering long 1:59:22 [4] 20.67 km (5:46 / km)
shoes: Inov8 X-Talons 212s

JK Long. Started out nice and steady and settled in well. Kept it clean with a few minor hesitations through some questionable mapping. First big miss at #6 (1.30) where I'd attacked from the path about 20m out of the control and still managed to miss it. Speaking to people afterwards the map here was very odd with the marsh being non-existent and an awful lot more thickets than shown. Good again through to #10 just getting caught in some crap bits of white forest occasionally. Lost a minute in the circle on #11. Completely my own fault just not reading the map and stopping having crossed 1 ditch instead of 2, really stupid. Good again through to the crossing. Enjoyed #15 especially running straight through #2 and #1 on my way to it. Took on a gel and water and prepared myself for another hour of running. Took it super careful through to #25 making sure I knew where i was in the holy bushes and made it through well. Started to really feel the bonk on the dead running through the spectator but decided I didn't need a second gel for some reason. Small miss on #30 and then couldn't concentrate at all on picking a route for #31, was simply too bonky. Eventually decided on straightish and slightly left which worked out okay. Started to take super safe routes, picking paths as much as possible, for the rest. Just couldn't mentally cope with the challenge of navigating.

Fairly pleased I think. I knew I wouldn't have it in my legs to keep going hard all the way and was pleased with how I coped with the inevitable bonk. Good fun overall.

Results - http://obasen.orientering.se/winsplits/online/en/d...

Overall JK results - http://www.sportident.co.uk/results/2017/JK2017/Da...
C • Overall Results 2

Saturday Apr 15, 2017 #

Running warm up/down 16:00 [3] 3.07 km (5:13 / km)
shoes: Inov8 X-Talons 212s

Up and down.

Orienteering race 37:22 [4] 7.18 km (5:12 / km)
shoes: Inov8 X-Talons 212s

JK middle. Felt like a decent run but looking back I've binned a solid 2 minutes. 15s on #5 from poor direction out of #4. 30s on #6 as the map was wrong. The trees had been cut back and so when I was looking for my control on the edge of them and it was actually 15m further out I was rather surprised. It did say in the start boxes that this was the case but I didn't clock that this was the bit of map that was affected. Also the notice said that no control sites were directly affected but that clearly wasn't the case... 20s on #15 from again poor direction out of #14 going too far left and ending up running round when I didn't mean to. 30s on #19 from poor direction running too far left and ended up massively correcting and coming into the control from the south. 30s on #24 as well by following the train of people which were going too far right and had to run over the hill from behind. Could have been much better but whatever. Start time isnt too early tomorrow so it's okay ish.

Results - http://obasen.orientering.se/winsplits/online/en/d...

Friday Apr 14, 2017 #

Event: JK 2017 - Jan Kjellström International Festival of Orienteering
 

Running warm up/down 10:29 [2] 1.9 km (5:31 / km)
shoes: Nike Revolution 3

Up and down.

Orienteering race 15:55 [4] 4.12 km (3:52 / km)
shoes: Nike Revolution 3

JK sprint. Kept it really clean and ran pretty well I think. Took the slightly longer route on 10 which lost me about 10 seconds I think. Was caught a minute by Bash near the end and just hung on best I could for the last 4 or so controls. Finished in 12th on M21E with 3 20's faster. Pretty pleased. Seem to have a thing for a good run at the JK sprint.

Results - http://obasen.orientering.se/winsplits/online/en/d...

Thursday Apr 13, 2017 #

Running 33:17 [3] 6.76 km (4:55 / km)
shoes: Nike Revolution 3

Meadows with Tam and Purko. 15 minutes of drills and then some strides midway round. Lovely day and feeling fressssshh.

Wednesday Apr 12, 2017 #

Running 38:58 [3] 7.75 km (5:02 / km)
shoes: Nike Revolution 3

Easy with Will round the Killing fields and up the Crags. Nice and windy.

Tuesday Apr 11, 2017 #

Running 23:54 [3] 5.22 km (4:35 / km)
shoes: Nike Revolution 3

Meadows. Again. Went home via tesco for some added fun.

Monday Apr 10, 2017 #

Running 18:19 [4] 5.11 km (3:35 / km)
shoes: Nike Revolution 3

Late night meadows. Went through 5km in 1753 which was the same time as my parkrun on Saturday. LOL.

Sunday Apr 9, 2017 #

Running 24:14 [3] 5.05 km (4:48 / km)
shoes: Nike Revolution 3

With Jack and Tam to Blackford and back. Felt awful.

Saturday Apr 8, 2017 #

Running warm up/down 15:02 [3] 3.35 km (4:29 / km)
shoes: Nike Revolution 3

To and from the bus.

Running 17:53 [4] 5.03 km (3:33 / km)
shoes: Nike Revolution 3

Cramond Parkrun. Still pretty ill so I don't think I can take much from this. Breathing was seriously tough coming back plus the fairly strong headwind made this less than fun. Km splits are a good laugh though, 3:12, 22, 30, 49, 52.

Running warm up/down 36:08 [3] 6.93 km (5:13 / km)
shoes: Nike Revolution 3

To the bus and from the bus to Heriot Watt.

Orienteering 16:42 [4] 3.83 km (4:22 / km)
shoes: Nike Revolution 3

Sprint around Riccarton kindly organised by Jonny. Pretty clean run and took mostly the best routes but legs had absolutely nothing unsurprisingly.

Orienteering 12:43 [4] 2.82 km (4:31 / km)
shoes: Nike Revolution 3

Sprint relay style thing again on Riccarton. Went off in the lead with Ewan and we had a nice jog around most of the course before a sprint finsh at the end when we got caught up. Had the worst stitch which stopped me from running even remotely hard and as such was pretty clean as plenty of time to sort routes around the barriers added to the map.

Running warm up/down 2:17 [2] 0.44 km (5:11 / km)
shoes: Nike Revolution 3

Crawl to the car.

Friday Apr 7, 2017 #

Running 25:14 [3] 5.69 km (4:26 / km)
shoes: Nike Revolution 3

Meadows. Bumped inot Colm which was nice. Quick diversion into pollock on the way back to print some Barcodes for the Parkrun....

Thursday Apr 6, 2017 #

Running 24:00 [3] 5.07 km (4:44 / km)
shoes: Nike Revolution 3

Standard meadows.

Wednesday Apr 5, 2017 #

Running 25:17 [3] 5.07 km (4:59 / km)
shoes: Nike Revolution 3

Nice and chilled, showing Callum my gorgeous 5k loop of the meadows.

Tuesday Apr 4, 2017 #

Running 24:01 [3] 5.02 km (4:47 / km)
shoes: Nike Revolution 3

Feeling a bit better today. Over to the meadows before I spotted the interval doers and ran back to Dalkeith with them before a loop round some roads.

Monday Apr 3, 2017 #

Running 27:40 [3] 5.31 km (5:13 / km)
shoes: Nike Revolution 3

Feeling super I'll and crawling round the meadows. Roughest run I've had so far this year. Took a lot of effort to get out of bed for it.

Sunday Apr 2, 2017 #

Running warm up/down 14:51 [2] 2.53 km (5:52 / km)
shoes: VJ Supra's

Up and down. Very bonky with Felly for the down.

Orienteering race 1:35:01 [4] 10.0 km (9:30 / km)
shoes: VJ Supra's

Double Dukes and SOL 2 in the Trossachs. Didn't start my watch until #1 so guessed the distance a little. Very bonky afterwards but actually I think I didn't run so badly having looked at the 2d ReRun. Several mistakes were my main time loss and when in a bit of a train with Felly and Joe I was keeping up relatively easily. Picked the right route on #9 to the right but failed to execute it properly and lost a fair amount. I think one of my problems is that I focus too much on trying to run and not on the navigation and I still have issues consistently using my compass. For example on #9, had I been checking my compass regularly I would have seen I was running the wrong direction just after I crossed the red line out of #26 and realised what i was doing. Also lost 3 minutes on #11 where I am 110% sure the crag was far too low down the hill than what it was marked on the map. I came over the top and dropped a lot of height but was still well above it.

Results - http://obasen.orientering.se/winsplits/online/en/d...
2DReRun - http://3drerun.worldofo.com/?id=-410902&type=i...

Saturday Apr 1, 2017 #

Event: Double Dukes Middle Distance Race
 

Running warm up/down 5:33 [2] 0.89 km (6:14 / km)
shoes: Inov8 X-Talons 212s

Up.

Orienteering race 45:44 [4] 7.29 km (6:16 / km)
shoes: Inov8 X-Talons 212s

Started well and was running okay through the nice bit before heading across the scout centre. Missed #12 bad when I left the bike track too late and then went too far up the hill as well. Later on definitely started getting tired and slow.

Results - http://obasen.orientering.se/winsplits/online/en/d...
2DReRun - http://3drerun.worldofo.com/?id=-410890&type=i...

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