Attackpoint - performance and training tools for orienteering athletes

Training Log: Shminty

In the last 7 days:

activity

time

miles

Running

6:29:10

42.69

(9:07)

68.71

(5:40)

Orienteering

1:24:03

13.74

(6:07)

22.12

(3:48)

190

Total

7:53:13

56.44

(8:23)

90.83

(5:13)

190

2:19

0:00

Saturday Apr 20 #

7 AM

Running 14:49 [1] 2.35 km (6:18 / km)
shoes: Brooks Ghost 14 - 4

9 AM

Running 11:27 [1] 1.97 km (5:49 / km)
shoes: Brooks Ghost 14 - 4

Running 5:45 [2] 1.14 km (5:03 / km)
shoes: Asics Metaracer

90s harder
turnarounds

Orienteering 10:59 [4] 2.86 km (3:50 / km)
shoes: Asics Metaracer

KO Day with the Finns/Austrians
Quali
South Gyle

First time orienteering here, I'd forgotten people had said it was intense - more so than most estates in Scotland.

Again, I felt like I was rushing a bit, not investing enough time in the routes/map. A few careless routechoices.

Also got a bit distracted as I was behind Touko who started on the A course at the same time.

https://www.livelox.com/Viewer/WOC-Camp-I-KO-Quali...

http://obasen.orientering.se/winsplits/online/sv/d...

AvHR 170
MaxHR 178

Running 10:00 [1] 1.68 km (5:57 / km)
shoes: Brooks Ghost 14 - 4

3 PM

Running 10:12 [1] 1.67 km (6:06 / km)
shoes: Brooks Ghost 14 - 4

Running 5:26 [2] 1.02 km (5:20 / km)
shoes: Asics Metaracer

90s harder with controls
turnarounds

Orienteering 8:10 [4] 2.29 km (3:34 / km)
shoes: Asics Metaracer

Quarter Final
Hallglen

3 maps changes
2 forked loops

On the second loop overshot alley (+5s).
Once everyone had come back together I was looking ahead and thought the guys ahead were making a mistake when actually I'd lost contact with where we actually were and ran the wrong way (+10s).

https://www.livelox.com/Viewer/WOC-Camp-I-KO-Sprin...

http://obasen.orientering.se/winsplits/online/sv/d...

https://www.tulospalvelu.fi/gps/20240420KOQuarter2...

AvHr 161
MaxHR 181

Running 3:57 [1] 0.57 km (6:56 / km)
shoes: Asics Metaracer

~25mins between races

Running 2:00 [1] 0.31 km (6:27 / km)
shoes: Asics Terrex Speed Ultra

Orienteering 7:53 [5] 1.97 km (4:00 / km) +50m 3:33 / km
shoes: Asics Terrex Speed Ultra

Semi Final
Hallglen

Course Choice

Chose A (although I was hesitating until the last moment between A and C) which seems like the best.

Got to #1 first but then didn't have a great RC to 2, although no one took the best route, then proceeded to make a small execution mistake.

Got spanked on the long uphill leg back, don't think it's a lack of fitness, I'm just tired. However the group all went the wrong way near the end so I basically caught all I lost. Unfortunately didn't see the best route to 10 so came in 4th again.

http://obasen.orientering.se/winsplits/online/sv/d...

https://www.livelox.com/Viewer/WOC-Camp-I-KO-Sprin...

https://www.tulospalvelu.fi/gps/20240420KOSemi/

https://public.3.basecamp.com/p/neHEjTNRueVTCh29Kr...

AvHr 173
MaxHR 184

Running 10:15 [1] 1.19 km (8:37 / km)
shoes: Asics Terrex Speed Ultra

Orienteering 10:05 [4] 2.49 km (4:03 / km) +50m 3:41 / km
shoes: Asics Terrex Speed Ultra

Final
Hallglen

Ended up in no mans land. Miika slowly got away and everyone else just seemed to make mistakes.

Didn't really have enough energy / too tired to race properly this afternoon. In hindsight shouldn't have run so many sessions this week to take full advantage of this KO.

http://obasen.orientering.se/winsplits/online/sv/d...

https://www.livelox.com/Viewer/WOC-Camp-I-KO-Sprin...

https://www.tulospalvelu.fi/gps/20240420KOFinal/

AvHR 169
MaxHR 178

Running 2:48 [1] 0.41 km (6:50 / km)
shoes: Asics Terrex Speed Ultra

Running 15:25 [1] 0.41 km (37:36 / km)
shoes: Brooks Ghost 14 - 4

Friday Apr 19 #

11 AM

Running 1:38:59 [1] 17.36 km (5:42 / km)
shoes: Brooks Cascadia (v16) 15 Blue

Mortonhall, Braids

Thursday Apr 18 #

9 AM

Running 15:06 [1] 3.15 km (4:48 / km)
shoes: Brooks Ghost 14 - 4

With Peter

Running 2:45 [2] 0.56 km (4:55 / km)
shoes: Asics Metaracer

90s harder
turnarounds

Orienteering 14:28 [4] 3.93 km (3:41 / km)
shoes: Asics Metaracer

Leith Docks

Yes, I ran across the tiny strip of olive green to #1.

Poor routes on 4,6,17,18

http://obasen.orientering.se/winsplits/online/sv/d...

https://www.livelox.com/Viewer/WOC-Camp-I-Sprint-Q...

AvHR 174
MaxHR 182

Running 5:30 [1] 1.0 km (5:30 / km)
shoes: Brooks Ghost 14 - 4

Running 10:45 [1] 2.02 km (5:19 / km)
shoes: Brooks Ghost 14 - 4

3 PM

Running 10:00 [1] 1.8 km (5:33 / km)
shoes: Brooks Ghost 14 - 4

Running 9:00 [2] 1.59 km (5:40 / km)
shoes: Asics Metaracer

90s harder
turnarounds

Orienteering 16:52 [5] 4.28 km (3:56 / km) +90m 3:34 / km
shoes: Asics Metaracer

Dunfermline

Another well planned course. I was fairly good until 18 then maybe got a bit distracted/tired.

Feel I should of invested more time in the routechoices.

Started feeling super tired in last few controls. Not the pain of a normal sprint, more like running out of energy (HR data suggests this to as max was fairly low). Probably not a surprise considering the last few days / slightly too long sprint.

2 - poor route, went right. +3s
7 - ran wrong way near start, thought I could get through S of building? +7s
14 - poor route, went left. +2s
19 - poor route, went far right. +10s. Think I got distracted at 18, there was a family/kids around the control I was trying to avoid running into. Started going to 19 without knowing where to go.
20 - lost a few seconds, not sure exactly how, maybe a couple because I went round area with tree at end.
23 - faffed a lot working out exactly where control was - there was only 1 paved area!
24 - maybe right was better to avoid the steps

http://obasen.orientering.se/winsplits/online/sv/d...

https://www.livelox.com/Viewer/WOC-Camp-I-Sprint-F...

https://www.tulospalvelu.fi/gps/20240418SprintFM/

AvHR 174
MaxHR 182

Running 6:59 [1] 1.19 km (5:52 / km)
shoes: Asics Metaracer

Running 12:31 [3] 1.9 km (6:35 / km)
shoes: Brooks Ghost 14 - 4

7 PM

Running 15:58 [1] 2.78 km (5:45 / km)
shoes: Brooks Ghost 14 - 4

To Dunfermline train station

8 PM

Running 19:16 [1] 3.17 km (6:05 / km)
shoes: Brooks Ghost 14 - 4

Home

Wednesday Apr 17 #

Note

Liberton has just been embargoed for WOC selection races...

Super annoyed as that's where I do my physical sprint loop testing.

And seeing how much it gets used for training, hardly a fair place for WOC selection races for the GB team.

10 AM

Running 4:02 [1] 0.65 km (6:12 / km)
shoes: Brooks Ghost 14 - 4

Running 13:00 [5] 4.53 km (2:52 / km)
shoes: Brooks Ghost 14 - 4

Treadmill
1 gradient
Machine on far right (normal one).

1min, 2mins off
4x3mins, 1min off

2:52s

AvHR 171
MaxHR 184

Running 29:00 [1] 5.8 km (5:00 / km)
shoes: Brooks Ghost 14 - 4

Running 4:02 [1] 0.65 km (6:12 / km)
shoes: Brooks Ghost 14 - 4

4 PM

Running 10:14 [1] 1.84 km (5:34 / km)
shoes: Brooks Ghost 14 - 4

Running 8:52 [1] 1.75 km (5:04 / km)
shoes: Asics Terrex Speed Ultra

90s harder
turnarounds

Orienteering 4:28 [5] 1.21 km (3:41 / km)
shoes: Asics Terrex Speed Ultra

Joining with a Finn/Austrian camp.
Astley Ainslie

3 intervals, couple of mins between each.

About 15 guys starting within about 20 seconds of each other.

As normal from a Thierry camp, well planned and organised with route analysis straight after.

Shame no other British men joined, are people busy or don't realise it's on?

https://www.tulospalvelu.fi/gps/20240417Relay1/

Orienteering 5:45 [5] 1.6 km (3:36 / km)
shoes: Asics Terrex Speed Ultra

https://www.tulospalvelu.fi/gps/20240417Relay2/

Orienteering 5:23 [5] 1.49 km (3:37 / km)
shoes: Asics Terrex Speed Ultra

https://www.tulospalvelu.fi/gps/20240417Relay3/

Running 21:07 [1] 4.25 km (4:58 / km)
shoes: Asics Terrex Speed Ultra

With Yannick and Warre

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