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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: austrianmike

In the 7 days ending Nov 24, 2013:

activity # timemileskm+m
  Running3 1:17:05 8.51(9:04) 13.69(5:38) 20
  Orienteering1 55:17 4.54(12:11) 7.3(7:34) 300
  Total3 2:12:22 13.04(10:09) 20.99(6:18) 320

» now

Sunday Nov 24, 2013 #

(rest day)

Was thinking of going for a run today, but ended up being out with Anca and guests from 10am until 9pm, so no chance to do that

Saturday Nov 23, 2013 #

11 AM

Running (Warm Up/ Down) 15:00 [2] 1.2 km (12:30 / km)
shoes: VJ IROC O-shoes

Gently to and from the start and some stretches

Orienteering (Leith Hill WC Middle Race) 55:17 [5] 7.3 km (7:34 / km) +300m 6:17 / km
shoes: VJ IROC O-shoes

Official Distance: 6.1k, 270m climb (actual based on MIchal and my height error on #8)

Comparing with Theirry's notes afterwards (for my own benefit... don't get bored reading this)

#1 - Same route, but I drifted to the right too far up the hill and then had to come down the valley to the control... I didn't spot the green well enough
#2 - Same route (woohoo ! :) )
#3 - Similar, although I didn't hit the path, but some down of the bush. Wasn't sure of the exact position, so ended up stopping right above the control, which was somewhat below a thicket
#4 - Started the same way, but I chose to go lower... to the right of the hill through the "green dots"
#5 - Couldn't see the bush at all and drifted too low (maybe that's why I didn't see it)... lost a lot
#6 - Same start, but came up the slope to hit the junction, then tried to approach the control along the contour, which was a poor choice
#7 - Same start again, but hit the squiggly ditch and was confused as I hadn't spotted it on the map. Dropped down to the path for certainty before realising where I was... easy from there in
#8 - Started drifting across (what is now open) terrain, and wanted to use the hole in the north as a reference point as I was worried about the bushes. Missed the highest bush from there and drop down on to the wrong parallel bush, which meant I ended far too low... bad error
#9 - Along the slope, keeping track of the bushes. Same route, but far slower of course
#10 - Same route, same features
#11 - Used the path junction and green stain and then the drop, rather than the small hill
#12 - Path and in. Up the valley in the end, but very similar. Did briefly start off at 90* though, so lost 20secs turning back
#13 - Tried a compass line, was way to far left
#14 - The green is gone now compared to 2005. I tried to run too much in the undulated area, when I should have jumped out and followed it
#15 - Stopped for to early at an unmapped bush, whereas the control was 50m further on
#16 - Most bizarre route choice here... no idea why I decided to go left around the green. ended up coming back along the path, not pretty, but the control was easy to find with some clear contours. Struggling with my calves a bit now, which is taking my mind off things
#17 - First half was good, using the contour feature, but then tried to go directly when I should have gone round... as Thierry. Was clear once you reached the control that that would have been faster
#18 - Same route... Used the depression as the attackpoint thought
#19 - Same route, but there's more of a path now, so that led me in
#20 - A lot more overgrown now, so went further east on that basis. Then also missed the control on the same side. A bit poor in the control circle
#21 - Same route, using the yellow and then the feature
#22 - Same start, but using a different combination of paths I stopped too early
#23 - Left the control at 90* different (another path), but same approach in from there
#24 - Took the first path a bit further to the right, then the same.
#25 - A bit too far left (almost in the other set of broken ground), but corrected it early, so not too bad
#26 - Struggling straight through the initial green before hitting the path down towards the junction. Green dots and contours solve it from there
#27 - Same. Down the contours, not visible until quite late
#28 - Same. Down the valley again, all the way to the road.

Summary: struggled a bit early on
- Drifted too much off compass lines sometimes (need to be more disciplined in setting sthem)
- Sometimes tried to go a bit too direct in the detail, leading to lots of micro-orienteering and zig-zagging rather than general feature running and visualising

Friday Nov 22, 2013 #

(rest day)

Work and then great to see Sean again

Thursday Nov 21, 2013 #

(rest day)

Too tired after getting back at 11:30 from Germany without having had dinner, so didn't go morning or evening

Wednesday Nov 20, 2013 #

7 AM

Running (Jog) 31:47 [3] 6.25 km (5:05 / km) +20m 5:00 / km
shoes: Brooks Ghost 4

Didn't get to go last night, so went for a run around Mannheim this morning. From the hotel (Steigenberger Hof) past the Wasserturm and around the back of the Luisenpark along the Neckar river and back through the town centre.

Started slowly and sped up as I was worried about being late. Everything felt a bit stiff as it usually does in the early morning.

Tuesday Nov 19, 2013 #

(rest day)

Didn't sleep well, then had to drive 4 hours from Antwerp to Mannheim in the evening (red bull required to keep me focused)... only arrived at 9:30 without having eaten

Monday Nov 18, 2013 #

7 PM

Running (Jog) 30:18 [3] 6.24 km (4:51 / km)
shoes: Brooks Ghost 4

Running from the hotel out north towards the harbour and looping back. Lots of cobble stones and windy, which caused some slightly sore legs and made the return journey a bit tougher

Left inside of my ankle is a bit sore since yesterday

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