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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Taco

In the 7 days ending Dec 10, 2023:

activity # timemileskm+mload
  Orienteering6 6:01:50 30.56(11:50) 49.19(7:21) 11431085.6
  Road Running1 55:40 6.41(8:41) 10.31(5:24) 124146.9
  S+C1 40:00
  Total7 7:37:30 36.97 59.5 12671232.5
  [1-5]7 6:51:33

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Sunday Dec 10, 2023 #

Note

period day 1
9 AM

Orienteering 1:41:52 intensity: (39 @0) + (1:12 @1) + (22:42 @2) + (1:03:04 @3) + (13:47 @4) + (28 @5) 11.79 km (8:38 / km) +360m 7:30 / km
ahr:156 max:189 shoes: NviiUltimate F1

5días - E5 Long Jerez de los Caballeros

Map

WinSplits

Not my day. Not at all happy. Fast and short long course with some tricky legs and navigation between greens but where wasn’t able to perform as I wanted. Not making clear attackpoint an and just wandering around looking for controls. Head was not focus today and didn’t make good orienteering.

#1 bad routechoice from triangle, should have gone north and cross the first pass (+4'36")

#2 bad routechoice, although was confident of it on the attack along the curve, running wise was not that good, better routechoice was coming back and go southh along the open and then take the path on the west and attack from the top. Arrived at the area ok, but overshoot it and thought I had to continue longer (I thinkI was thinking 1:15.000 instead of 1/10.000). Felt a bit dizzy when at the top, think mind was not coping very well today. (+12')

#6 honestly did not expect the river to be such a fall, my plan was to climb the fence and had to go through the pre-salida. Honestly disliked this on the race.

#7 Plan was to go straight, was seeing the top of the hill and thought it was not a bad plan rather than rounding the mountain. Went okey through the green but then climbed too much and had to head down and not very confident navigating. (+6'43")

#8 a bit of a nightmare, plan was to climb up and then along, missread the description and was looking for a 3m rock, but instad was on something completely different. Wen too along the mountain had to head back and was just wandering around looking around rocks. Not good. (+8'42")

#9 Happy with the routechoice, as was running along the open path and with more control on my nav but then overshoot it and run passed it but did not see it, had to go the open grey until eventually got it. (map is bad calibrated tho, will try get a better pic) (+3'07")

+30min in errors lol, head today was definitely not working, honestly did not think it was that difficult of a race, would have liked to have performed better than this. The rest of time losses was mainly running wise, did not push that hard today.

Saturday Dec 9, 2023 #

10 AM

Orienteering 44:44 intensity: (1:22 @0) + (2:20 @1) + (16:17 @2) + (13:16 @3) + (10:45 @4) + (44 @5) 7.02 km (6:22 / km) +95m 5:58 / km
ahr:154 max:188 shoes: NviiUltimate F1

5días - E4 Embalse El Ahijón

Map

WinSplits

Basically a Cross country race. A few seconds here and there but basically pure running. Not there yet with speed, so the plan was to not make mistakes and just push. Lacked a bit of aggressiveness maybe as it finished quite fast.

#4 got to the southern rocks and it was going along the curve but was hesitant and stopped a bit before, then just continued as I was going ok. (+1'44")

#5 Not running fully confident when hit the faltter part (I guess did not have a clear plan just bearing and attack). (+53")

#6 bad exit from 5 although I corrected it leaving the control, found the round trigpoint and realized how bad I corrected it. (+54")

Friday Dec 8, 2023 #

10 AM

Orienteering 1:04:39 intensity: (22 @0) + (1:59 @1) + (13:47 @2) + (29:10 @3) + (16:19 @4) + (3:02 @5) 7.82 km (8:16 / km) +195m 7:21 / km
ahr:157 max:203 shoes: NviiUltimate F1

E3.1 - Salvaleon

Map

WinSplits

Plan was to not overshoot it on the first part (greener and difficult to relocate) and use clear elements to navigate. On the second part try not to overrun to make stupid mistakes as it was more open and runnable.

Reality: reading through the contours but not able to find on the forest the elements to navigate (just the big big ones). Not trusting very well my bearings.

#2 Did a bearing but thought I was going wrong, went up the hill, realised I was going too steep went down a bit, hit the crag + open and found myself.
(+4'51)

#3 Was going okey but decided I was not and went to check on an open then realised I was actually going ok. Do not trust myself. Confianza, Lucia. (don't know why but have 3rd best time).

#4 Fighting with the greens right left right left until I eventually found it. Followed the contour but felt I was never arriving to the control. (+1'50")

#5 bad exit, saw the rock went east. (+40")

#6 Tired of fighting with the jaras. Exiting wrong with the compass and fitting wrongly the line of rocks. Arrived to 7 thinking it was 6 as control was correct, went along to find 7 and went back. Happy to realise to not misspunch lol (+5'05")

#10 Okey route to navigate but should have pushed with confidence, then the rock there was way smaller than expected. Went to the big one and then saw it. (1'17")

#11 Not confident with my bearing, saw a rock and a control, went to check, was wrong and even went up to the big rocks on the west (not well calibrated on 3drerun) (+1'32")
4 PM

Orienteering 31:18 intensity: (1:11 @0) + (1:24 @1) + (6:22 @2) + (7:29 @3) + (12:33 @4) + (2:19 @5) 5.56 km (5:38 / km) +97m 5:11 / km
ahr:158 max:188 shoes: Adidas SL20

E3.2 Sprint Salvaleon - MP :’)

Map

WinSplits

Wrong to #7, went two streets early to the left, then on the way back to 8 just wen on the same street as assumed the control there was mine. The only one I did not check. Bad.
Wrong routechoice to #2 I think.

Speed was not that good neither. Need more training ;)

Thursday Dec 7, 2023 #

11 AM

Orienteering 55:38 intensity: (2:06 @0) + (3:43 @1) + (8:38 @2) + (16:08 @3) + (24:46 @4) + (17 @5) 7.28 km (7:39 / km) +171m 6:50 / km
ahr:157 max:193 shoes: NviiUltimate F1

5 días de españa - day 2 - Jerez de los Caballeros

Map

WinSplits

Plan was to exit the control with a plan and make it easy to read along the route. Read carefully the description. Simplify it by using the contours to navigate.

#1 - Plan was to go up by the reentrant and attack it from the top, but went in between the two tops and started to go through the rocks. Decided was not good as was difficult to continue, changed my mind to my original plan and turned up. Found it ok. (+2'20")

#8 Did not read the description so was not sure what to find when I arrived. I did read the tree but then I guess just hoped to be there. (+1'09)

#10 Plan was to go along the top, see the rock wall and continue along the curve in the open. I went a tad too west (was aware of this) but when I tried to compensated things started to not fit, did not see the wall and continued thinking I was souther. Continued along the top until I arrived to the wrong place. Was aware I had run already too long and things were not fitting. Should have checked my compass and maybe choose a route closer that I would be letting me "fall" on the eastern edge. (+5'24")

#12 Should have go straight down to the open but went straight and too much on the hillside, that much that confused the spur with the bigger hill little spur. Arrived to the dry river and headed back. MEH. (+1'37)

Wednesday Dec 6, 2023 #

12 PM

Orienteering 1:03:39 intensity: (4 @0) + (41 @1) + (13:21 @2) + (21:50 @3) + (26:11 @4) + (1:32 @5) 9.71 km (6:33 / km) +224m 5:53 / km
ahr:164 max:188 shoes: NviiUltimate F1

5 dias de España - Day 1 - El Almendral

Map

WinSplits

Plan was to use accurately the compass and try to do some aiming off when needed (ie: when low visibility or difficult to attack). Read the curves and check compass often.

Happy to have gone de menos a más and maintaining the calm in the tricky controls and do my own orienteering. Also happy to relocate myself okey when going wrong and feeling the curve (really using it to navigate or when attacking the controls). Nice.

#1 followed the wrong path and got a bit confused (more paths than drawn) and had to change direction and go up the hill. (+1'44")
#5 going thru the green instead of going a bit more north in the white slowed things down, I ain't Simon Hector (+52")
#15 bad compass, had a good reference point and did not use it, went too south and had to do 45degrees north (+28")
#20 similar to 15, bad direction, went progressively down until I understood I had to climb down way more, meh (that was also at the end which was purely running - +37” there :/ )

Tuesday Dec 5, 2023 #

Note
(rest day)

travel

Monday Dec 4, 2023 #

5 PM

Road Running 55:40 intensity: (13 @0) + (1:24 @1) + (20:40 @2) + (29:25 @3) + (3:58 @4) 10.31 km (5:24 / km) +124m 5:05 / km
ahr:151 max:184 shoes: Asics Gel Trabuco Terra

5+3+2 progressive

S+C 40:00 [0]

Stability H with fitball, 40” each

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