Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mark3

In the 31 days ending Dec 31, 2018:

activity	#	time	miles		km		+m
Running - Trail	8	17:47:04	77.52	(13:46)	124.75	(8:33)	6570
Running - Road/Track	14	10:17:30	67.23		108.2		1328
Orienteering - Urban	5	5:27:04	30.58	(10:42)	49.21	(6:39)	1608
Orienteering - Forest	3	4:01:52	19.54	(12:23)	31.45	(7:41)	824
Walking	1	3:30:35	7.85	(26:49)	12.64	(16:40)	427
Gym Strength	2	2:00:00
Total	26	43:04:05	202.72		326.25		10757
[1-5]	25	39:33:30

7:29

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Monday Dec 31, 2018 #

Running - Trail race (Bowstones) 46:47 [5] 10.78 km (4:20 / km) +334m 3:45 / km
(injured) shoes: Xtalon 212 (blk/red)

Sunday Dec 30, 2018 #

Orienteering - Urban race (York Uni O) 50:30 [5] 10.16 km (4:58 / km) +89m 4:46 / km
ahr:141 max:162 (injured) shoes: Brooks Ravenna 9

Running - Road/Track (Humber Bridge) 51:14 [3] 9.48 km (5:24 / km) +67m 5:13 / km
ahr:132 max:152 (injured) shoes: Brooks Ravenna 9

Saturday Dec 29, 2018 #

Running - Trail race (Parkrun - Clifton) 19:24 [5] 5.0 km (3:53 / km) +6m 3:51 / km
(injured) shoes: Xtalon 212 (blk/red)

Depressing time, 2nd place though.
All three of us were slower than Christmas day, so it might just be a slower course; it was 100% grass but not boggy, maybe slightly muddy.
Uninteresting course, two big winding laps of a playing field and then a smaller lap. Never gets a big field; 53 today.

Friday Dec 28, 2018 #

Running - Road/Track tempo (Morning tempo) 46:50 [4] 10.87 km (4:19 / km) +117m 4:05 / km
ahr:146 max:164 (injured) shoes: Brooks Ravenna 9

It's the day of our cake tasting competition, so I thought I'd run before the gym to have the best chance of remaining calorie-neutral.

Still not going to happen.

The aches from the previous gym session have more or less subsided - time to increment them.

Gym Strength (Pump #64) 1:00:00 [3]
(injured)

Hoping I won't ache as much as last time tomorrow as parkrun will be a struggle...

Thursday Dec 27, 2018 #

Running - Trail (Wirksworth loop) 1:40:12 [3] 16.12 km (6:13 / km) +472m 5:25 / km
(injured) shoes: Inov-8 Roclite 305

Easy loop with David; mostly trail, some mud. No efforts, just getting some distance.

Wednesday Dec 26, 2018 #

Running - Trail race (Two Turtle Doves) 39:06 [5] 8.4 km (4:39 / km) +305m 3:56 / km
ahr:149 max:166 (injured) shoes: Xtalon 212 (blk/red)

33 seconds slower than last year; much easier conditions (less muddy, and a bit warmer).
https://www.webscorer.com/racedetails?raceid=16497...

Although there was a waterproof jacket obligatory this year whereas no kit requirement last year. I think given the injury, this is an ok performance for my first fell race back.

Tuesday Dec 25, 2018 #

Running - Trail race (Parkrun - Dishley) 19:00 [5] 5.0 km (3:48 / km) +4m 3:47 / km
(injured) shoes: Xtalon 212 (blk/red)

Very flat, half grass half mud (with a small amount of gravel), several sharp corners.
Trail shoes would be fine in summer but fell shoes were a good choice today; gaining significantly on the muddier bits.

Felt slow but actually not too different to three days ago; this should've been a faster course though. The DOMS is still very bad post-gym.

Monday Dec 24, 2018 #

Walking (Christmas walk) 3:30:35 [0] 12.64 km (16:40 / km) +427m 14:15 / km
(injured)

Very sedate walk. Lovely cloud inversion at about 200m; unusually low.

Legs wrecked after the gym.

Sunday Dec 23, 2018 #

Orienteering - Forest race (Walesby Chase) 34:13 [5] 7.39 km (4:38 / km) +86m 4:23 / km
(injured) shoes: Xtalon 212 (blk/red)

Set off at the same time as Andy Llewellyn in the chase, normally would expect him to be much quicker but he's been injured. I was running faster in general but he was navigating better; there was only 1s in it at the end: good fun. Even though I lost.

In general lost time by not being precise enough eg read earthbank and assumed foot, but was actually SW foot so lost a few s. Also perhaps a bit safe on controls where I was ahead. Missed a hedge gap on the penultimate control and had to work hard to catch up again, so even though punched last control ahead, had nothing left for the sprint.

Nowhere near as miserable as the weather forecast implied, despite rain throughout.

Gym Strength (Body Pump #63) 1:00:00 [3]
(injured)

Really need to get this back into my routine. I'm going to be destroyed tomorrow.

Saturday Dec 22, 2018 #

Running - Road/Track race (Parkrun - Brierley) 18:49 [5] +28m
(injured) shoes: Brooks Ravenna 9

Not a bad time for post-injury not flat and a bit muddy.
Stuck with the 18 minute pacer for most apart from the last few hundred metres, who ran about 18:30...

Feeling ok considering.

Running - Road/Track (Extended warm down) 35:53 [3] 6.76 km (5:18 / km) +58m 5:05 / km
(injured) shoes: Brooks Ravenna 9

Found this pretty tough straight after parkrun, amazing how far 5k feels after you've just raced 5k.

Thursday Dec 20, 2018 #

Running - Road/Track (MaccH B Group) 1:25:19 [3] 16.19 km (5:16 / km) +231m 4:55 / km
(injured) shoes: Brooks Ravenna 9

Pace slightly faster with the B Group, finding it ok.

Wednesday Dec 19, 2018 #

Orienteering - Urban race (MaccH Urban O Bollington) 1:29:21 [4] 12.58 km (7:06 / km) +394m 6:08 / km
(injured) shoes: Inov-8 Roclite 290 (grey)

If I've won this again it's really lucky...same OpenOrienteering map as last year but this time we were looking for footpath signs... Upon learning this I went home and changed into trail shoes. It was very muddy.
Half of the signs weren't quite in the centre of the circle (several weren't actually in the circle) - they aren't really selling orienteering as a precision sport! I don't want to moan too much in case they make me organise it next year...Although actually that would probably be for the best so maybe I'll volunteer!

Good way to forget about my weird foot,though - enjoyed it in a weirdly frustrating way.

Tuesday Dec 18, 2018 #

Running - Road/Track (Short jog) 18:25 [3] 3.64 km (5:04 / km) +80m 4:34 / km
(injured) shoes: Brooks Ravenna 9

Made myself go out in the rain to post a Christmas card. Team Christmas lunch today so no other exercise otherwise.

Quite warm evening and not raining as much as advertised. Felt very unfit, though.

Monday Dec 17, 2018 #

Running - Road/Track (MH Road Training) 1:15:15 [2] 12.31 km (6:07 / km) +129m 5:49 / km
(injured) shoes: Brooks Ravenna 9

Fairly slow, didn't believe the car at 7 degrees but should've - too many layers as usual.
Foot aches.

Sunday Dec 16, 2018 #

Orienteering - Forest race (The Dukeries) 1:30:59 [5] 15.11 km (6:01 / km) +105m 5:49 / km
(injured) shoes: X-talon 212 (blk/flro) - Nov17

6th/11
http://www.noc-uk.org/gadget/rg2/index.php#186&...

Decided on this rather than the PFO event as it was longer and I thought it would be easier (more paths) and I wanted a run more than a navigational fight. This was successful - it was straightforward - I only ran off the map once...

Other than that it was quite a good run. Lost time mainly through being slow - have recovered more feeling in the bottom of my foot now such that whenever I stand on a rock/tree root/pretty much anything, it sends a shooting pain up my foot, a bit like when you hit your elbow on something and you can feel it up your arm. Not exactly really painful but definitely something you want to avoid, so had to look where I was going a lot which led to slower running.

Got stuck in brambles a few times; they were largely mapped very well early in the course which led me to trust the map, and then not mapped at all well 15-16-17 which was disappointing. Good to have a jaunt back to NOC-land, though.

Note
(injured)

Wrote about Madeira :)

Saturday Dec 15, 2018 #

Running - Trail race (NSCCL Rodbaston) 33:03 [5] 7.7 km (4:18 / km) +46m 4:10 / km
(injured)

Disappointing pace but not bad for first race back.
Storm Deirdre in full force so rain and wind throughout; quite muddy, one degree. Wore Baselayer, hat and gloves. Hat was too much (just).

Foot still uncomfortable but bits of my toe are now numb rather than totally dead, so I'm optimistic it's going to come back. It's the three weeks off that have killed any modicum of pace I might've had (and possibly the marathon distance and 3k of ascent 2 days ago).

104th I think.

Friday Dec 14, 2018 #

Note
(injured) (rest day)

I'm not counting the 5 minute pre breakfast swim...

Travel day back to the cold.

Thursday Dec 13, 2018 #

Running - Trail long (Madeira Sky Ultra first ) 7:29:30 [4] 43.18 km (10:25 / km) +2842m 7:50 / km
(injured) (sick) shoes: Inov-8 Roclite 290 (grey)

Jack had planned a route which was the first loop of the skyrace - we had worked out beforehand that we should be okay to finish before nightfall if we maintained a 12mins/km average (Monday's pace) and we thought the terrain would be a bit easier as the descent profile looked shallower.

Up to the first peak everything was going well - then the route dropped a few hundred metres before getting back up to the highest point on the island before coming back up again - and we were off the tourist path now, so the terrain was much more technical and involved holding onto cables and (in my case) bashing my head on things and screaming "like a girl"...
In my defence retrospectively realised it was bleeding...

From the top the first part of the descent was easy again, but then we turned off the tourist path and again, it became much more technical and rocky and I couldn't maintain much pace. Jack was getting annoyed with me ("I'm sorry; it's really painful, I can't go any faster" "Evidently" - he did apologise for that at the end though.
After a while we got into the forest and had some lovely running along some levadas (mini-canals designed for irrigation) where I was able to go a bit faster, and some more nice single-track downhill through the forest where I could more-or-less keep up. But then it wasn't long after that before it became the distance that was the problem rather than the injury, and my hips started to ache. But not to the extent that I couldn't run, and I managed to keep going up the brutal ascent from the shoreline back to the hotel.

Really nice route although I don't think I'll be entering the race - too technical/dangerous for me I think, along with being too hot. Probably going to un-enter Transvulcania on heat-grounds unfortunately - if I can't handle Madeira in December then La Palma in May is probably going to be too much.

Great day in the mountains with some amazing views - and great holiday overall - I don't think the injury affected my results too much - maybe not even at all - and I was still able to run in the mountains as planned even if not as fast as hoped for. Looking forward to getting back to full fitness again; hopefully not too long now I'm back running again.

Wednesday Dec 12, 2018 #

Running - Road/Track (Pre-breakfast jog) 27:59 [3] 4.89 km (5:43 / km) +123m 5:05 / km
(injured) (sick) shoes: Brooks Ravenna 9

For the last time - nice along the coast of Porto Moniz.

Orienteering - Urban (Seixal urban training) 1:57:29 [3] 12.01 km (9:47 / km) +892m 7:08 / km
(injured) (sick) shoes: Brooks Ravenna 9

Went to a volcano museum in the morning which included a trip into a cave, which was interesting-ish.

I have never done an urban with this much ascent. Treated the training as a get-all-the-controls-as-fast-as-possible and Jack and I agreed to go opposite ways round.
We took very similar routes; he was nearly 20 mins faster than me which I think is about 10 mins speed and 10 mins my mistakes. Did the more 'urban' bits quite well but lots of it was on narrow paths through vertiginous vineyards and turns out I'm not very good at those (although I was by the end). Climbed lots of unnecessary steps (FML the steps so many steps) but it was really good fun; probably the most fun I've had on a training event.

Very hot again.

Tuesday Dec 11, 2018 #

Running - Road/Track (Pre-breakfast jog) 18:16 [3] 3.57 km (5:07 / km) +66m 4:41 / km
(injured) (sick) shoes: Brooks Ravenna 9

Sticking with this.

Orienteering - Forest (Madeira technical) 1:56:40 [3] 8.95 km (13:02 / km) +633m 9:38 / km
(injured) (sick) shoes: X-Talon 225 (July 2017)

Went to an art gallery in the morning which had modern art that you looked at with 3D glasses - odd. There was some good stuff too though.
Then drove up the mountain to the forest training day.
We did this as an all-control score with 2-hour limit - I missed 7 of them but found all the ones I went for (bits of ribbon) which was pleasing navigationally.
Really struggled with my foot over anything rocky and anything steep. Fell over near the beginning and bloodied both hands which was annoying more than painful...although still painful.
Map quality was extremely high; everything looked just like I expected it too. One of the first times that's ever happened!

Very hilly and hot.

Went to another art gallery afterwards - highlight was the building it was in - also a diving suit on a bed of foam with the face plugged into an extractor fan. I think it was called something to do with Darwin. I didn't get it. There were some explanatory notes, but they were all in Portuguese.

Monday Dec 10, 2018 #

Running - Trail (Madeira) 6:00:02 [4] 28.57 km (12:36 / km) +2561m 8:42 / km
ahr:123 max:163 (injured) (sick) shoes: Inov-8 Roclite 290 (grey)

First mountain day - had breakfast early and drove to Valley of the Nuns (Curral des Friars, or something, cba to look it up) and ran up to the highest point on the island via another peak, then down and up again to a spherical thing - then we were going to go back down to the car, but I hadn't seen the path on the way up and wasn't mentally prepared to go down a bit and not be able to find it and then go all the way back up again, so we went a speculative way back down to a road, ran down to a tunnel and then hitchhiked back with some nice Portuguese family who happened to be driving past where we parked our car. Phew!

I was getting worried that we weren't going to get back in daylight and didn't have torches. Jack was annoyed I wasn't running faster (sorry Jack). Jack is both significantly fitter and more risk-seeking than me. I think him and Owain would make an awesome MM team.

Physically I felt fine (albeit slow) other than on the rocky bits which were really painful. I'm too scared to do the dangerous descents quickly. And wasn't mentally prepared for a day this long. I resolved to do better on Thursday.

Sunday Dec 9, 2018 #

Orienteering - Urban race (Funchal City Race) 51:50 [5] 10.95 km (4:44 / km) +176m 4:23 / km
ahr:149 max:170 (injured) (sick) shoes: Brooks Ravenna 9

7th
-
Not as warm today although still warm. Not as interesting an event as the sprint unfortunately. More police and closed roads though! Rather than timed-out crossings...

A few 51-49 route choices that I got wrong, and the best-planned leg of the whole course 5-6 which I got wrong too, arrgh, which was probably worth 30s (Jack and I both messed this up and we thought it was a bigger mistake, but splits tell us it wasn't) - it's really hard to see why we read it wrong - we wanted to avoid going down a steep hill - but both routes had these - and also to avoid a complicated way into the control. Would have been worth a 5s pause to think about it more.

A few other choices I got wrong, and ran through an OOB police station and was shouted at, but otherwise largely a runners course. Scenic, though.
Please with the position and don't think it would have changed without the injury as per yesterday; still uncomfortable to run though.

Running - Road/Track (Pre-breakfast jog) 20:54 [2] 3.57 km (5:51 / km) +61m 5:24 / km
ahr:122 max:143 (injured) (sick) shoes: Brooks Ravenna 9

Jack successfully persuaded me this was a good idea. Quite enjoyed it actually; easy to motivate yourself when it's warm. Would love to do this before work. Maybe NY resolution?

Saturday Dec 8, 2018 #

Running - Road/Track (Funchal lido) 33:12 [3] 5.44 km (6:06 / km) +88m 5:39 / km
(injured) (sick) shoes: Brooks Ravenna 9

Scrounged a map from the Kimberleys as they had run out of Lido maps, and went for a pre-breakfast jog to get used to the scale and get back into O after not running for a while. It was 1:2000 and the controls came up extremely fast. Couldn't access the best part of the area since it was too early in the morning and it wasn't open!
Hot.

Orienteering - Urban race (Funchal sprint) 17:54 [5] 3.51 km (5:06 / km) +57m 4:43 / km
(injured) (sick) shoes: Brooks Ravenna 9

5th - got a medal, and to stand next to the podium. Nice.

Really good sprint race. Hadn't been sure beforehand about the extent of the area, but they had closed a road (police at both ends and road blocks) so they could use the areas on both sides. They didn't bother mentioning this in the final details, though (there were no final details...)

Foot slowing me down (and general lack of fitness slowing me down) but not enough to influence the positions I don't think, which was good.
A couple of bad choices;
3 - confused by unmapped steps (literally every single other set of steps is mapped) and so had to climb a (crossable but high) wall
8 - very bad route choice, basically the two sides of a right-angled triangle rather than the hypotenuse
11 - steps slow me down more than I think - I need to remember this
17 - as 11
19 - very circuitous route through the olive trying not to go in it
23 - confused (as was Jack, and several others) by contour lines going in between black lines of steps and making the three lines look like a thick one.
24 - tried to leave 23 by dead end
Couple of other minor ones - makes it sound like a bad run - but most of those were a few seconds at most. Really enjoyed it. Hot, though.

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