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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Angus

In the 7 days ending May 1, 2022:

activity # timemileskm+m
  Running5 3:03:50 18.32(10:02) 29.48(6:14) 213
  Orienteering3 2:07:42 9.46(13:30) 15.23(8:23) 514
  Hiking4 1:51:09 5.45(20:24) 8.77(12:41) 204
  Total9 7:02:41 33.23(12:43) 53.47(7:54) 930
  [1-5]9 5:49:39

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MoTuWeThFrSaSu

Sunday May 1, 2022 #

11 AM

Running warm up/down 17:35 intensity: (3:27 @0) + (7:39 @1) + (6:27 @2) + (2 @3) 1.72 km (10:15 / km) +76m 8:23 / km
ahr:113 max:141 shoes: Icebug Spirit

Orienteering (IOC Classic) 1:06:51 intensity: (7 @0) + (18 @1) + (13 @2) + (5:53 @3) + (1:00:07 @4) + (13 @5) 7.16 km (9:21 / km) +256m 7:55 / km
ahr:167 max:185 shoes: Icebug Spirit

Another very enjoyable outing on this map.

Physically, I didn't feel any hangover from the tough middle the day before.
I started conservatively, but got first cleanly. I had a slight miss on 2, which cost me a minute. I think I was close enough to flag to see it, but decided i needed a different re-entrant.

I took a sub optimum route to 3, because I didn't see 2 contours under the circle, so had to climb back up these 2 contours and added in distance.

My 3 minute map, a norwegian had nearly caught me and he made the same 'mistake'.
I was happy with my route to 4, but it was rough and I had a hesitation half way. I am sure a different line would be been faster. The Norwegian had caught me by this stage. I didn't know hime, but found out, he had won M50, the previous 2 days. I hadn't looked at start list.

He was downhilling better then me, but some of my micro navigation was better. I was very pleased with my navigation on our longest leg and the Norwegian was chasing me.

He passed me on downhill leg to 8, but I micro navigated to the control better. I stayed ahead to 9 but missed seeing one of 3 hills on the map, of which 10 was on the last one. When I got to top of 2nd hill, he waved me on to the next one and he was ahead.

Then came the forest....Once i entered, I was able to match contour and wind blow detail to map and I gained back some time. 12 was a longish forest leg. I was a bit slower making progress, but the Norwegian misread the clearing at the end and I punched before him. He got ahead and stayed ahead for next 2, but I was not going to be distracted from doing my own thing and securing another Irish title.

It had started raining and the Norwegian was really struggling to read the map through foggy glasses and I showed him where the 2nd last was. There were some rides marked, but he never found them on the ground, whereas I used them to 14 and 15.

First Irish, 2nd in class.

Very enjoyable and I am quite satisfied with my control, focus and my confidence in both the open and forest.

I didn't feel wrecked afterwards, although the legs felt tired when I went back up to finish to get hoody that Tivon left behind. It was probably the tonic they needed, because the legs were fine by the time I got back to car and they had no problem with the speed of the relay the following day.

Hiking 14:25 [0] 0.79 km (18:09 / km)
ahr:82 max:93

3 PM

Hiking 25:28 intensity: (12:12 @0) + (4:22 @1) + (6:18 @2) + (2:36 @3) 1.6 km (15:56 / km) +51m 13:45 / km
ahr:102 max:147

Saturday Apr 30, 2022 #

1 PM

Orienteering (IOC Middle) 41:20 intensity: (13 @1) + (28 @2) + (6:42 @3) + (33:53 @4) + (4 @5) 4.78 km (8:39 / km) +200m 7:09 / km
ahr:167 max:180 shoes: Acceleritis 2018

I enjoyed the area and got on well with the map. I was disappointed with the course. Course was comprised of length legs with not many changes in direction.
Quite a few of the controls or sites were visible from afar and the climb count was understated by quite an amount.

I ran a controlled race, mindful that this was day 2 of 4. Having said that, the physicality of the course was taking its toll on me.

No major errors. A bit wayward on 3 and I was on my route to 5, but bailed out and added extra distance and climb. I stuck to my guns thereafter and remained focussed to the end.
I didn't enjoy the drop down to the last control.

I knew at end I had done well enough to be first Irish. Finished 3rd in class.
4 PM

Running 19:51 intensity: (35 @0) + (1:48 @1) + (13:11 @2) + (4:17 @3) 2.86 km (6:57 / km) +18m 6:44 / km
ahr:132 max:147

6 PM

Hiking 26:49 intensity: (16:37 @0) + (10:12 @1) 2.9 km (9:14 / km) +19m 8:57 / km
ahr:98 max:111

Friday Apr 29, 2022 #

5 PM

Running warm up/down 32:24 intensity: (1 @0) + (6:32 @2) + (25:51 @3) 2.6 km (12:27 / km) +17m 12:03 / km
ahr:241 max:154 shoes: xTalon

Orienteering (IOC Sprint) 19:31 intensity: (4 @0) + (12 @1) + (14 @2) + (31 @3) + (13:55 @4) + (4:35 @5) 3.3 km (5:55 / km) +57m 5:27 / km
ahr:173 max:187 shoes: xTalon

Great sprint area and course . I didn't do it justice and had 3 significant issues which combined cost me about 2.5 minutes.
I struggled with magnification and didn't see direct route between 2 controls in the rockery area, and then didn't exercise route of choice correctly either.

Earlier in course I didn't match up blocks of vegetation to the map and didn't recognise the flower beds and struggled with correct direction a couple of times.

4th in class, but good enough to be first Irish.

Wednesday Apr 27, 2022 #

11 AM

Running 53:57 intensity: (9 @0) + (35 @1) + (1:06 @2) + (29:02 @3) + (20:31 @4) + (2:34 @5) 10.29 km (5:15 / km) +50m 5:07 / km
ahr:157 max:185 shoes: Reebok Floatride

Tuesday Apr 26, 2022 #

11 AM

Running 1:00:03 intensity: (1:27 @0) + (1:27 @1) + (1:16 @2) + (37:07 @3) + (18:46 @4) 12.01 km (5:00 / km) +52m 4:54 / km
ahr:153 max:175 shoes: Reebok Floatride

Monday Apr 25, 2022 #

2 PM

Hiking 44:27 intensity: (23:58 @0) + (19:49 @1) + (40 @2) 3.47 km (12:48 / km) +135m 10:43 / km
ahr:99 max:123 shoes: Icebug Spirit

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