Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rickyp

In the 7 days ending Feb 28, 2016:

activity	#	time	miles		km		+m				load
Running	11	3:52:09	28.07	(8:16)	45.17	(5:08)	314				173.2
Orienteering	4	3:34:29	23.67	(9:04)	38.09	(5:38)	442	48 /	62c	77%	201.8
Cycling (Indoor)	3	1:45:00									78.8
S & C	2	20:00									15.0
Swimming (Pool)	1	13:00									6.5
Total	15	9:44:38	51.74		83.26		756	48 /	62c	77%	475.2

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Sunday Feb 28, 2016 #

Event: Midlands Championships (UKOL)

11 AM

Running warm up/down 14:08 [2] 2.0 km (7:04 / km) +16m 6:48 / km
shoes: inov8 OROC 340

Warm up and drills

Orienteering race (Sherwood Forest) 1:21:54 [4] *** 22.09 km (3:42 / km) +191m 3:33 / km
ahr:160 max:185 spiked:27/31c shoes: inov8 OROC 340

Midlands Champs at Sherwood Forest.

Routegadget, Splitsbrowser/ Winsplits

I'm so glad I retired last night at the night champs and saved myself for today's 17.5km slog. The area was so much nicer as well with it being runnable and the map actually being legible.

I went off like a train for the first half as the terrain was lightning quick and good visibility either in the woods or on the heather. 1 miss on 1.

Once the course entered the less-nice green and bramblely section half way round, mistakes crept in on back to back controls 17 and 18 looking for dead trees in light green. I couldn't keep the pace up and was beginning to fatigue, even with my supply of jelly babies. Brambles nicking away now really annoying and painful. Couldn't cling onto Ben Mitchell and by the end had really bad cramp.

Time losses:
1) 1:50 Poor bearing
4) Questionable routechoice bombing it along longer path
6) 15s didn't take bearing from attackpoint
15)Questionable routechoice again but less in it
17) 1:15 attacked from wrong place confusing a ride with a path and so was hunting in wrong forest block
18) 2:40 Same error as 17 confusing open for an indistinct path so my bearing didn't take me to the point and had to relocate
19) Should have pathed it, approach was grotty. Turned out i didn't even find the indistinct path so more grotty than it should have been.
Only 6 mins of errors for a 2 hour course. For me I think that is respectable.

Tale of two halves. Heart rate lowered at error at 17

1 PM

Running warm up/down 6:06 [2] 0.9 km (6:47 / km)
ahr:125 max:129 shoes: inov8 OROC 340

Warm down

Saturday Feb 27, 2016 #

Event: British Night Championships (UKOL)

11 AM

Running warm up/down 10:02 [2] 1.8 km (5:34 / km) +44m 4:58 / km
shoes: inov8 X-TALON 212

Warm up

Orienteering (Mallards Pike) 22:15 [3] *** 3.0 km (7:25 / km) +30m 7:04 / km
ahr:142 max:163 spiked:3/4c shoes: inov8 X-TALON 212

NGOC Training - White out (Bearings and distance training) Hopeless on number 1. Fine after that. While I was stumbling around with no hope of relocation 16 wild boar crashed through the forest in a long train 20m away. First time I've seen wild boar...pretty cool.

12 PM

Orienteering (Mallards Pike) 34:26 [3] *** 4.4 km (7:50 / km) +160m 6:37 / km
ahr:138 max:166 spiked:7/10c shoes: inov8 X-TALON 212

NGOC Training - Corridor Exerice. Plan was to be steady, spike all controls and not stray out of corridor. Got a stick in the eye on the way to 2 so was very slow throughout. Generallly succesful apart from no. 8 where I veered out of the corridor on a poor downhill bearing and nothing made sense so had to attack again.

Orienteering (Mallards Pike) 20:32 [3] *** 2.6 km (7:54 / km) +61m 7:04 / km
ahr:145 max:160 spiked:8/9c shoes: inov8 X-TALON 212

NGOC Training. Did 9 close controls on the brown pathless map. Slow but more in control

7 PM

Running warm up/down 4:52 [2] 0.6 km (8:07 / km)
ahr:137 max:159 shoes: inov8 OROC 340

Warm up and drills

Orienteering race (Cademan and Thringstone ) 55:22 [3] *** 6.0 km (9:14 / km)
ahr:138 max:169 spiked:3/8c shoes: inov8 OROC 340

British nights

Routegadget

Torch died after 30 mins. Tried to navigate with backup but because it had such short visibility I was slow and thought it was pointless as I was only on 9/34 so headed back. I was doing terribly anyway so in a way I'm glad I didn't have to finish the course. A lot of others weren't fans of the area either.

I now can be sure it is a fault with the battery and not my charging ability.

Friday Feb 26, 2016 #

Note
(rest day)

Thursday Feb 25, 2016 #

7 AM

Cycling (Indoor) 35:00 [3]

S & C (Rowing) 10:00 [3]

2.6km

7 PM

Running warm up/down 26:56 [2] 5.22 km (5:10 / km)
shoes: Mizuno Wave Rider 18

Warm up jog over to Honeybourne line then drills

Running intervals 9:03 [5] 2.92 km (3:06 / km)
shoes: Mizuno Wave Rider 18

AA Intervals on Honeybourne line. A mix of 100s, 200s and 300s with varying recovery. Session was solely on a 100m stretch (of the 2km Honeybourne line) which meant that for the 200s and 300s we had to do hairpin turns. There were 2 guys almost my pace which was good as meant I had to keep pushing.

The session included a relay format near the end to make it fun, boys against girls. The leader held me back when it was my turn to make it fair... and I couldn't make up the gap but was great fun.

100s: 17, 18, 17, 17, 17, 15, 16, 17, 16
200s: 40, 38, 38, 38, 33, 34
300s: 57, 57, 58

8 PM

Running warm up/down 20:44 [3] 3.43 km (6:03 / km)
ahr:142 max:159 shoes: Mizuno Wave Rider 18

Shuffle back. Wish I cycled but my back tyre needs pumping up

Wednesday Feb 24, 2016 #

7 AM

Cycling (Indoor) 35:00 [3]

Swimming (Pool) 13:00 [2]

7 PM

Running 57:52 [3] 11.8 km (4:54 / km) +95m 4:43 / km
ahr:143 max:158 shoes: Mizuno Wave Rider 18

Went to AA club run. Only 3 of us in a fast group but so much better than running on my own. Looking at strava we went the wrong way and did a much shorter route. AA are much more sociable than the harriers, they are even hosting a quiz night on friday. Buzzing! Majorly missing Tuesdays at Auld Hoose.

8 PM

Running 4:00 [3] 0.8 km (5:00 / km) +16m 4:33 / km
ahr:139 max:150 shoes: Mizuno Wave Rider 18

Got milk

Tuesday Feb 23, 2016 #

7 AM

Cycling (Indoor) 35:00 [3]

Trying to sweat out this cold

S & C (Rowing) 10:00 [3]

2.676km

7 PM

Running warm up/down 14:04 [3] 2.48 km (5:40 / km)
ahr:139 max:159 shoes: Mizuno Wave Rider 18

Warm up and drills

Running 6:30 [4] 2.0 km (3:15 / km) +120m 2:30 / km
ahr:157 max:180 shoes: Mizuno Wave Rider 18

Went to an AA (Almost Athletes) session for the first time. Tuesdays is always hills which is good as the Harriers didn't do any. The session was short and fast: 12 x 30s full sprint and then 3 x 10s. Wished they did the session they normally do as the loops were longer and there was quite a lot of waiting around.
Accidentally stopped the garmin session so didn't record 6 of the hill reps which mucked up the strava activity.

Will do my own session beforehand if I know it will be a short session

8 PM

Running warm up/down 7:17 [3] 1.32 km (5:31 / km)
ahr:142 max:148 shoes: Mizuno Wave Rider 18

Jog back

Monday Feb 22, 2016 #

7 PM

Running 50:35 [3] 9.9 km (5:07 / km) +23m 5:03 / km
ahr:140 max:143 shoes: Mizuno Wave Rider 18

Easy recovery run round Cheltenham

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