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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bartholemeu

In the 7 days ending Oct 16, 2014:

activity # timemileskm+mload
  Running3 3:45:01 29.41(7:39) 47.33(4:45) 110180.3
  Cycling4 2:35:28 22.64 36.43 12431.7
  Orienteering1 1:01:00 7.61(8:01) 12.25(4:59) 9048.8
  Total8 7:21:29 59.66 96.01 324260.8
  [1-5]8 7:20:23

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Thursday Oct 16, 2014 #

Note

Geekout out of the day.
Since being introduced to score orienteering i've been interested in the idea of solving an optimal route for the map (Travelling Salesman problem).
I found a site which sortof already does it if you give points, and plugged in the controls i hit. Results/differences are below

The main difference near the southwest corner is a route i didn't even think of, which is interesting, and a 50/50 choice in the top-right corner. Otherwise i was surprisingly optimal (given the controls i chose to hit)

There are a couple implementations here which i think would be quite interesting
1- plugging in all points ans seeing what the minimum distance (and approx time) required to hit all points... is it possible within the time frame for your running ability?
2- Creating a more sophisticated formula where you enter all the controls and associated scores, your running speed, time allowed, and penalty rules, and in theory you could then determine the optimal score you could acheive at your running ability... THAT would be cool.
7 AM

Cycling (Commute) 20:00 [1] 6.0 km (18.0 kph)

6 PM

Cycling intervals (Turbo) 37:14 intensity: (15 @0) + (8:57 @1) + (9:47 @2) + (2:23 @3) + (12:24 @4) + (3:28 @5)
ahr:142 max:169 shoes: Willier Izoard

Turbo session - 35min HIIT session by GCN on youtube. So much sweat!

Wednesday Oct 15, 2014 #

1 PM

Cycling (Commute) 20:00 [1] 6.0 km (18.0 kph)

lunchtime
5 PM

Cycling 1:18:14 intensity: (51 @0) + (39:29 @1) + (31:14 @2) + (3:26 @3) + (2:31 @4) + (43 @5) 24.43 km (18.7 kph) +124m
ahr:129 max:166 shoes: Specialized TriCross

Very wet commute to orienteering. Not much fun, but riding through a closed richmond park was kinda cool.
7 PM

Orienteering race (New Malden Street-O) 1:01:00 intensity: (1:19 @1) + (3:00 @2) + (3:19 @3) + (10:25 @4) + (42:57 @5) * 12.25 km (4:59 / km) +90m 4:48 / km
ahr:164 max:186 shoes: Gt2000 Black

Rainy, which meant some complications with writing answers etc, but nothing show-stopping.
Came out of the blocks the wrong way, which i've done twice now... assuming to come out the front of the pub, but recovered.
Overall no massive orienteering errors, some slow sections finding controls and got 2 answers wrong (30pts), and a bit of hesitation, but think i picked a pretty good route.
Thought i could pick just one more control on the way back and paid a penalty minute... not worth it.

Very sore toes, think i'll have a couple of blisters tomorrow.

11th / 56
Could be improved by
- better map contact at the VERY start
- aiming for higher scoring controls and taking the 10 pointers only if they aren't going to consume time
- Using a strategy of pushing the pace just before writing, then resting while writing
- don't think anything can be done on finding the control or the 2 incorrect answers, thats street-o i think.
8 PM

Running warm up/down 5:45 intensity: (1:07 @1) + (1:36 @2) + (1:28 @3) + (1:34 @4) 0.64 km (8:56 / km) +6m 8:32 / km
ahr:142 max:153 shoes: Gt2000 Black

Tuesday Oct 14, 2014 #

5 PM

Running 15:00 [2] 3.0 km (5:00 / km)
shoes: New Balance Minimus

Relaxed commute run. Sore toes

Saturday Oct 11, 2014 #

9 AM

Running race (Budapest marathon) 3:17:40 intensity: (8 @1) + (7 @2) + (53 @3) + (36:34 @4) + (2:39:58 @5) 42.54 km (4:39 / km) +104m 4:35 / km
ahr:169 max:180 shoes: GT2000 Orange

I went into this race planning on pacing for sub-3, whil feeling happy doing a 305. I felt I had about a 50/50 chance of achieving sub-3 with ideal conditions.
Turns out I was not even close
A lot of things just didn't go right on the day, not that they are excuses, just thing I need to learn.
At just after halfway, when I was already behind schedule and already struggling hard with the heat, I basically mentally gave up on a time, got angry and trotted to the finish
The main one was the heat. It was 29degrees (that's the hottest day in summer in London, and there were long stretches with no shade whatsoever. It really smashed me. By the last 4 drink stations, the technique was to walk through, dumping all the water I could over me and drinking everything else.
Second was that the race guide said there would be "glucose" at the drinks stations, so I only took a couple of gels. Turns out glucose means bananas an lemons, which I can't really eat at MRP, so I struggled with fuel a bit
Third was my digestion played up a bit (maybe from the heat) similar to ride100. Had stomach pains most of the way with some revolting outcomes
Looking at my heartrate I was well above 170bpm for the first half (which is normally my half marathon race bpm!) no wonder I couldn't maintain.

Starting to feel a bit better about it (was very angry yesterday). It's another marathon under the belt.
I don't think my goals were too ambitious, I still think that in ideal conditions I could be 50/50 to achieve sub3, might just need a bit more experience before I get there

169th

Running warm up/down 6:36 intensity: (4:18 @1) + (31 @2) + (1:02 @3) + (45 @4) 1.15 km (5:44 / km)
ahr:132 max:158 shoes: GT2000 Orange

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