Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Golfer

In the 31 days ending Jul 31, 2018:

activity	#	time	miles		km		+m
Cycling	8	16:15:42	146.64	(6:39)	235.99	(4:08)	765
Orienteering	10	6:36:01	31.71	(12:29)	51.03	(7:46)	527	88 /	102c	86%
Walking	3	6:15:00	5.28		8.5
Running	4	2:34:59	15.35	(10:06)	24.71	(6:16)	103
Total	25	31:41:42	198.98		320.23		1395	88 /	102c	86%

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Tuesday Jul 31, 2018 #

11 AM

Walking 2:00:00 [3]

Spectacular Cliffs of Moher, south west of Galway.

Sunday Jul 29, 2018 #

Event: Cork Mid-Summer League, Dromkeen Wood

10 AM

Running 1:10:18 [3] 11.19 km (6:17 / km) +89m 6:03 / km
ahr:149 max:182 shoes: Salomon Sense Marin trail shoe

This turned into a bit of an epic! Deb and I drove to a nearby town to do a 6 km run around a few lakes and through some nice forest, with a bit of road run back into town. All went well until we (well me actually) turned down the wrong road. A few km later I thought something was not quite right so stopped and got my phone out to check the map. I ran back to Deb (who was walking by now) and, with the help of a couple of locals, we worked out where we were. I ran the 3 km back to town and collected the car and then picked up Deb! If nothing else, I showed I was fit enough to do 11 km:-)

Saturday Jul 28, 2018 #

4 PM

Walking 1:15:00 [3] 4.0 km (18:45 / km)
shoes: Salomon Sense Marin trail shoe

Walk up a big hill to see some neolithic stone tombs. Pretty cool stuff, you can even go inside a couple of them. Was very windy but no rain.

Thursday Jul 26, 2018 #

6 AM

Running 29:00 [3] 5.0 km (5:48 / km)
shoes: Salomon Sense Marin trail shoe

Early run along country lanes from out BnB near Ballycastle.

Wednesday Jul 25, 2018 #

11 AM

Walking 3:00:00 [3] 4.5 km (40:00 / km)
shoes: Salomon Sense Marin trail shoe

The Gobbins cliff walk, with lots of stops to listen to the guide explaining the history and the bird life.

Monday Jul 23, 2018 #

5 AM

Running 30:00 [3] 4.0 km (7:30 / km)
shoes: Salomon Sense Marin trail shoe

Leg stretch through a nice forest park near our hotel. Needed it after 3 plane flights today to get from Montpelier to Belfast.

Friday Jul 20, 2018 #

9 AM

Cycling (Provence bike and barge d) 1:53:07 [3] 25.72 km (4:24 / km) +121m 4:18 / km
ahr:105 max:134

Last day of our Provence b and b tour. A short day but hot again after a cool start in Avignon. Visited the Cardinals city of Villeneuve-les-Avignon before returning to Avignon (city of Popes!) for a walking tour.

It has been a really enjoyable week, with a great bunch of people from England, Denmark, USA, NZ, Canada and Australia. Barge accom was comfortable and meals (brekkie, lunch and dinner!) were excellent. Very interested in doing another in the future.

Thursday Jul 19, 2018 #

8 AM

Cycling (Provence bike and barge d) 2:54:26 [3] 41.14 km (4:14 / km) +165m 4:09 / km
ahr:106 max:149

A shortish riding day but very hot, around 38C. Highlight was a visit to the spectacular Pont du Gard, part of an ancient Roman aqueduct near Remoulins. It is the only remaining significant structure on the aqueduct from Uzes to Nimes.

C • Very envious 1

Wednesday Jul 18, 2018 #

9 AM

Cycling (Provence bike and barge d) 2:14:56 [3] 34.65 km (3:54 / km) +132m 3:49 / km
ahr:108 max:148

Shorter ride today but still hot and windy. A loop out and back from Vallabregues through nice countryside and small villages including Barbentane, the Abbey Saint Michel de Frigolet and Boulbon.

Tuesday Jul 17, 2018 #

9 AM

Cycling (Provence bike and barge d) 1:34:18 [3] 23.54 km (4:00 / km) +187m 3:51 / km
ahr:105 max:139

A hard morning ride to Les Baux, with a steady climb and gusty headwind. Worth the effort as Les Baux is a lovely town high on limestone hills. After lunch we visited an underground light show set to music with computer generated images displayed on the walls of the old limestone mines. Absolutely fantastic!.

2 PM

Cycling (Provence bike and barge d) 2:43:44 [3] 36.17 km (4:32 / km) +92m 4:28 / km
ahr:111 max:154

Afternoon ride down from Les Baux and on to Vallabregues via Tarascon. Much hotter this arvo with very strong winds.

Monday Jul 16, 2018 #

10 AM

Cycling (Provence bike and barge d) 1:23:25 [3] 21.24 km (3:56 / km) +14m 3:55 / km
ahr:143 max:160

After a canal cruise to join the Rhone at Saint-Gilles, we did a short ride to Arles. Spent the afternoon walking around Arles and then went to a "course Camarguaise" which is a variation on a bull fight where the "razeteurs" have to snatch a rosette from between the bulls horns. The bulls aren't harmed, just a little teased!.

Sunday Jul 15, 2018 #

9 AM

Cycling (Provence bike and barge d) 2:44:11 [3] 43.2 km (3:48 / km) +51m 3:47 / km
ahr:110 max:146

Aigues-Mortes loop through the Camargue and return. Nice start to the week with no climb and not too hot.

2 PM

Cycling 47:35 [3] 10.34 km (4:36 / km) +5m 4:35 / km
ahr:113 max:152

Aigues-Mortes to Le Grad-du-Roi and return for a quick dip in the Mediterranean Sea. Returned to the boat for a quick shower and then walked into the town square to watch the World Cup final with lots of excited French folk.

Friday Jul 13, 2018 #

11 AM

Orienteering race (WMOC Long M60B final) 1:23:50 [5] **** 9.98 km (8:24 / km) +121m 7:55 / km
ahr:143 max:171 shoes: Salomon Sense Marin trail shoe

A very bad start with errors on 1, 2 and 3, loosing at least 10 minutes. I think my new compass is somewhat to blame as it does not settle and I often found myself off line. Ran OK after that until 11 when I stopped short and lost another 2-3 minutes. OK until almost the end when I inexplicably ran past 15 without punching. Then ran to the wrong last control. So another MP.

Not my best week of orienteering but enjoyed the experience (mostly). Deb and particularly Briohny had good weeks.

Thursday Jul 12, 2018 #

9 AM

Orienteering (WMOC Long model) 40:53 [3] **** 4.0 km (10:14 / km) +32m 9:50 / km
ahr:142 max:174 shoes: Salomon Sense Marin trail shoe

Very easy paced run around a few of the long model controls at Gribsov. Hoping that today isn't a true reflection of tomorrow's terrain as this was pretty scrappy with lots of unpleasant green and fallen timber.

Wednesday Jul 11, 2018 #

11 AM

Orienteering race (WMOC middle final) 38:38 [5] **** 5.26 km (7:21 / km) +39m 7:05 / km
ahr:147 max:176 spiked:13/15c shoes: Salomon Sense Marin trail shoe

M60B final in same forest as yesterday's qualifier but more technical area today, including some sand dunes (at least on my course!). 8th last starter and with a good run, I could have gained promotion to Friday's Long A final (complicated new system!). Any chance of that was lost with large (3 min +) errors at 2 and 6. Otherwise pretty good nav but lacked speed needed at this level. Was 7 minutes down on the winner so without errors may have been close. Will run B final in the long on Friday. Deb and Briohny both had solid runs in their A finals today and should stay in the A for the long.

Tuesday Jul 10, 2018 #

10 AM

Orienteering race (WMOC Forest qualifier) 53:05 [5] **** 7.46 km (7:07 / km) +103m 6:40 / km
ahr:155 max:166 spiked:13/15c shoes: Salomon Sense Marin trail shoe

WMOC forest (ie Middle and Long) M60 qualifier at Tisvilde. Pretty good run with a small miss on 1 (15 sec) and then a bigger error on the very vague 6 (2 minutes). Those 2 mistakes were enough to drop me out of the A final, finishing 18th (top 16 qualify) and about 2 minutes down on 16th. At least I punched the last control.....:-) B final tomorrow in same area but expecting some more technical (ie sand dune) terrain.

Monday Jul 9, 2018 #

10 AM

Orienteering (WMOC middle forest model) 38:43 [3] **** 4.18 km (9:15 / km) +58m 8:39 / km
ahr:138 max:157 shoes: Salomon Sense Marin trail shoe

Cruise around the middle model map trying to get a handle on terrain and mapping. Generally ok with nav but one error where I crossed a (major) track without noticing and ended up well to the west of where I should have been. Seemed to be a few unmapped tracks (and not those caused by runners!) but vegetation mapping was good and generally readable.

Sunday Jul 8, 2018 #

12 PM

Orienteering race (WMOC Sprint M60 C final) 13:28 [5] *** 2.44 km (5:31 / km) +8m 5:25 / km
ahr:142 max:150 spiked:10/13c shoes: Salomon Sense Marin trail shoe

Another day, another disaster! Sprint final in the centre of Copenhagen. Actually had a very good run apart from a couple of seconds lost on 1 and 7. Oh and then I forgot to punch the last control! Had 5 fastest splits and a couple of 3rd's and my time (even allowing for maybe 10 seconds extra to punch the last) would have given me 2nd place. But it was not to be. Hopefully have got all the mistakes out before the Forest races during the week!

C • Results 2

Saturday Jul 7, 2018 #

3 PM

Orienteering race (WMOC Sprint M60 qualifier) 22:23 [5] *** 3.78 km (5:56 / km)
ahr:150 max:158 spiked:16/19c shoes: Salomon Sense Marin trail shoe

Started OK thru to 4 then made possibly the biggest single error I've made on a sprint course, losing around 4 minutes on #5. Had a plan then changed it halfway along but, just near #5 (maybe 20m) I got the plans mixed in my head and turned left when I should have gone right and ran a long way away from the control. Eventually relocated off #7 but the damage was done and A and B finals out of reach. Almost dropped into the D final with small errors on 11 and 12 but just hung on.

Friday Jul 6, 2018 #

Event: World Masters Orienteering Championships 2018

7 AM

Running 25:41 [3] 4.52 km (5:41 / km) +14m 5:35 / km
ahr:139 max:176 shoes: Salomon Sense Marin trail shoe

Morning run with Briohny from our bnb accom on a farm near Birkerod.

10 AM

Orienteering (WMOC Sprint model) 14:13 [3] ** 2.21 km (6:26 / km) +4m 6:23 / km
ahr:127 max:142 spiked:12/12c shoes: Salomon Sense Marin trail shoe

Easy paced run around the Sprint model map at Farum Arena.

Thursday Jul 5, 2018 #

4 PM

Orienteering (WMOC forest training map) 45:21 [3] **** 5.24 km (8:39 / km) +26m 8:27 / km
ahr:146 max:175 spiked:13/16c shoes: Salomon Sense Marin trail shoe

Ran on one of the Ravnsholt Skov training map as did Deb and Briohny. Good to get some local terrain experience and see how things are mapped although map will differ a bit from WMOC maps.

Sunday Jul 1, 2018 #

10 AM

Orienteering race (Interclub #5 Pomingalarna) 45:27 [5] *** 6.48 km (7:01 / km) +137m 6:21 / km
ahr:143 max:168 spiked:11/12c shoes: Mizuno Wave Kazan trail

Last O race before heading overseas. Fairly straight forward navigation with several track options but I opted to stay in the forest on the long leg to force myself to read the map (might need to do that next week!) A little leg tightness after yesterday's effort and have pulled up with a sore back, not great ahead of a long haul flight on Tuesday:-(

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