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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: IanW

In the 7 days ending Mar 10, 2014:

activity # timemileskm+m
  Orienteering2 3:38:30 15.22(14:21) 24.5(8:55) 770
  Run - off road1 2:55:00 13.36(13:06) 21.5(8:08) 680
  Cycling1 2:40:30 40.26(15.1/h) 64.8(24.2/h) 410
  Total3 9:14:00 68.85(8:03) 110.8(5:00) 1860

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Monday Mar 10, 2014 #

(rest day)

Sunday Mar 9, 2014 #

Cycling 1:23:30 [3] 32.6 km (23.4 kph) +240m
ahr:156 max:182 shoes: Shimano Road Shoes

Over to Bentley - slight headwind meant it was harder work than it should have been. Only one turning missed, caught it early-ish, extra 400m. Struggled up the final hill through Baddesley, surprised HR didn't go higher here.

Orienteering 1:31:00 [4] 10.6 km (8:35 / km) +350m 7:22 / km
ahr:164 max:179 shoes: 2013 VJ Supra

Bentley Woods - Brown course.

Physically, was completely empty - never felt this bad before. Had some food after the bike, but on the walk up to the start, even a jog felt a real effort. Anything vaguely resembling a climb meant slowing to a crawl. Thought about cutting it off a couple of times, but in the end ground it out. Not sure if this was a good plan or not.

Not sure why so bad - not enough food? Dehydrated? Yesterday's run and the cycle over taking more out of me that I thought?

On the plus side, the navigation was pretty solid for the most part, which doesn't always happen when I'm feeling knackered. There's one bit of dense trees/marshiness that drags me off line every time though. Forest still as open as ever - really fun to 'run' through. Felt simple relative to Portugal...

Personal worst for speed around a course at Bentley - including a night champs in that list!

GPS distance - 11.6k

Cycling 1:17:00 [2] 32.2 km (25.1 kph) +170m
ahr:139 max:169 shoes: Shimano Road Shoes

Post dawdle back to download, a bottle of water disappeared fast, before lazing around for a bit and filling myself up with food (sandwiches, jacket spud & chilli, cake, fruit, jelly babies).

Planned to take it steady on the way back. The slight breeze at my back was noticeable and I felt stronger than I thought I would on the rolling ups, which seemed shallower in this direction. Reloaded on jelly babies about halfway, which helped.

Still feeling thirsty now after a fair amount of liquid intake once home - today a reminder to keep the fluid levels up, by the looks of things.

Saturday Mar 8, 2014 #

Run - off road 2:55:00 [3] 21.5 km (8:08 / km) +680m 7:02 / km
ahr:158 max:181 shoes: Inov8 Mudclaw 265

A slightly later than planned trip over to Edale, to recce the second half of the Skyline route. Bigger pack than will have on the day, so a bit of early MM training too.

Up to Mam Nick and round from there - chose the wrong trod over to Brown Knoll, taking me past the memorial cairn, so backtracked a little there to work out what was going on. Properly peatified the Inov8s around the trig (is there a good line up here?). Tried Nic's terrain line from the Jocob's Ladder cp - relatively runnable, and you've got to climb. Didn't get the Pym Chair/Woolpacks line right, questioning whether there's anything to gain here - or is the path rocky/horrendous there?

Round to Grindslow and Ringing Roger was uneventful (trod from the top of Grindsbrook seems well established), save a party who didn't seem to have a clue where they were going, with the sun disappearing pretty fast... Then checked out the cut-off we missed last time out on the first bit over to Jaggers, then back down from Ringing Roger.

Felt fairly comfortable for the most part, taking it steady, walking most of the ups, and several stops for food/water/photos. Glad to have done this, the route is vague in places - would be tricky in the clag!

Wednesday Mar 5, 2014 #

(rest day)

Seemed sensible...

Tuesday Mar 4, 2014 #

Orienteering 2:07:30 [3] 13.9 km (9:10 / km) +420m 7:58 / km
ahr:159 max:185 shoes: 2013 VJ Supra

Portugal O Meeting - Day 4 - Long Distance

In the mass start after (unsurprisingly) being well down on Thierry over the 3 previous days. Not feeling with it at all beforehand, had to get back in a decent time to get back to the airport so set myself a cut-off around 90 minutes at the spectator.

Pack shot off at the beginning and I just let them go. The train helped into the first control, but after that I was generally on my own - which was in part the intention, but it did me good. No-one to rely on or distract. The longer legs allowed routes to be taken on better running and without as much navigational worry, so in places could read ahead. Using the magnifier on the 1:15 was a lot of help too. Kept the pace steady, which the HR seems to suggest for once.

Saw Ruth and a pack looking confused just after my #3, but got round the first few relatively unscathed, bar misreading descriptions and a couple of misses in the circle. No real problems until #13, where the print had rubbed off the map - fortunately I had caught someone here and he popped out of the control to reveal its location. Simple path route to 15 allowed a bit of a look ahead and identifying the route choices to 19 and 21.

Through the spectator in just under 90 - judging from the Elite course, it was about 2/3 round, so on for 2h15. Carry on then. Confused Ruth (theme emerging here?) as I 'ran' along the road on the route choice into the phi loop, which used the tricky area at the start of Day 3. Went ok except for #22 (90"), where drifted too far right, but into the open so easy to relocate. Hesitant just above #27 across the road, but was directly above it; high route choice to #28 went well. Thought I'd ballsed up the route to the penultimate but turned out to work perfectly - and got ahead of the same guy I saw at #13 before the energy-sapping 60m climb to the arena and finish.

Loop after the spectator in 38 mins for a 2'07 (Thierry just sub 80) - very happy with that given the past few days, the steady pace and lack of pack. Format and terrain familiarity no doubt helped, but mind just seemed to be a bit more on the ball (although by no means perfect). Good to finish the week on a high.

And as for mission wooden spoon - I think I failed on that one...

GPS distance - 17.8k

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