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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ba-ba

In the 7 days ending Feb 9, 2014:

activity # timemileskm+m
  Running - Road6 3:31:56 29.24(7:15) 47.06(4:30) 493
  Orienteering1 1:39:25 7.6(13:04) 12.24(8:07) 38216 /25c64%
  Running - Trail2 1:32:45 13.11(7:04) 21.1(4:24) 121
  Total8 6:44:06 49.96(8:05) 80.4(5:02) 99616 /25c64%
averages - sleep:7.9

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MoTuWeThFrSaSu

Sunday Feb 9, 2014 #

10 AM

Running - Trail 15:04 intensity: (8:04 @2) + (7:00 @3) 3.23 km (4:40 / km) +55m 4:18 / km
shoes: Inov8 Oroc 340

Orienteering race (Wharncliffe Black) 1:39:25 [3] ***** 12.24 km (8:07 / km) +382m 7:02 / km
spiked:16/25c slept:7.5 shoes: Inov8 Oroc 340

SL: 10.5/310(?!) Winner: Matt Elkington 86min (115%)

Today's exercise was to work out what I need to work on. Whilst I'd like to say 'everything' that's not very constructive. I spent very little time looking at the map, one of my major failings today exacerbated by spending a lot of time looking at my feet as I tiptoed through the rocks. I also managed to lose 2.5min over 3 pure running controls thanks to poor compass/exit discipline. I was a little tired after yesterday but didn't really help myself. However, there were a few bits that showed I can orienteer at times. It's early in the year and the JK is on open moorland!

I'll see what happens when I'm fresher for next week's foray into the forest. I may even look at the map.

#1 - only real aim for today was not fuck #1. I lost 4 mins on a 1:20 leg. Poor direction/straight charge into the forest.
#2 - took a high line but got very hesitant when I should have ploughed on. 1min
#3 already thrown, poor route out of control/woodland. 1min
#5 too high then overshot. Picking things up too late. 1min.
- #6 was only 3s off fastest split despite feeling very slow and hesitant. Bit more runnable here -
#9-11 The running controls. Poor direction/not thinking out of 9 and 10. Daft. 2.5min.
- fell into #12, maybe a bit too aggressive but heads-up worked to some extent -
#13 dropped height too easily and poor direction. Big AP I opted not to use. 1.5min
#17 - No plan and overshot. 1min
#18 - pretty wobbly, poor direction, no plan, guided into control.
#21 - Control between boulders A&B. Looked between boulders A&C. Carried on, realised too far, headed back as bloke said I was right on it before. 2min

13mins. OK some of these include hesitancies which are normally part of my 'style'. However I can see where my improvements will come and know that with some focus I can iron a lot of them out.
http://obasen.orientering.se/winsplits/online/en/d...

Running - Trail 15:50 [2] 3.01 km (5:16 / km) +30m 5:01 / km
shoes: Inov8 Oroc 340

creeping over the 80km, which will have to do for the week.

Saturday Feb 8, 2014 #

8 AM

Running - Road 20:44 [2] 4.68 km (4:26 / km) +9m 4:23 / km
slept:7.5 shoes: NB580 v2 Red (2)

Usual pre-race trot, earlier today so I could fit in the Snowboarding.
2 PM

Running - Trail warm up/down 11:06 intensity: (8:06 @2) + (3:00 @3) 2.5 km (4:27 / km) +4m 4:24 / km
shoes: NB749 Trail

didn't even get a chance to shark the women's race.

Running - Trail race 35:55 [5] 9.54 km (3:46 / km) +30m 3:42 / km
shoes: AT Cross

65th. 7th CoSAC again. Winner: Graham Rush 32:25 (111%)

1st lap felt great.
Last lap felt OK.
Alas, the middle lap was turd.

Club's aim was to hold League 4th place from Coventry Godiva and Birchfield. I wanted to be around the top 50 and make the counting 6. Course fairly firm but enough mud patches, a fairly fierce swirling wind and some hail to keep it interesting.
Good start and felt great. Cal caught me up at the beginning of lap 2 with a big group of Chelts (who were out in force), but I couldn't stick with. 1.5 laps in Dean came through and I was now out of the counting team. The 2nd lap was a case of watching people ease away from me. Eventually got my finger out in the last 1/2 lap, had to as I was in a battle with a Godiva and Gareth Briggs from Moorlands. Got them both (and a few faders).

65th is my best finish in this league but I'm slightly disappointed. Will had a similar story (albeit in 30th) and thinks last Sunday will still have some effect. Team 5th today (Chelts out in force) so maintained 4th in league. Top 3 will take some wheeler-dealing though!

Onwards to The National. Need to figure what I'm going to do in the intervening 2 weeks(not too much)

1 32:25 Graham Rush Cheltenham
15 33:35 Alex Brecker City Of Stoke J
22 33:59 Oliver Langford City Of Stoke
29 34:25 Seb Duffy City Of Stoke
30 34:27 Will Neill City Of Stoke
52 35:24 Tim Werrett W & B
56 35:38 Callum Dillon City Of Stoke
59 35:41 Dean Richardson City Of Stoke
64 35:55 Nic Barber City Of Stoke
66 35:58 Gareth Briggs Staffs Moorlands
69 36:07 Myles Barrett Staffs Moorlands
84 36:36 Tom Hendricken City Of Stoke J
95 37:26 Liam Hendricken City Of Stoke
108 38:05 Korey Hallett-Blanch City Of Stoke J

Running - Trail warm up/down 14:50 [1] 2.82 km (5:15 / km) +2m 5:14 / km
shoes: AT Cross

Friday Feb 7, 2014 #

6 PM

Running - Road 51:13 intensity: (37:43 @2) + (13:30 @3) 11.48 km (4:28 / km) +179m 4:08 / km
slept:7.5 shoes: NB580 v2 Red (2)

NUL&Claton with a bit of steadier stuff thrown in.

Thursday Feb 6, 2014 #

6 PM

Running - Road 54:25 intensity: (14:40 @1) + (9:00 @2) + (25:30 @3) + (5:15 @5) 12.36 km (4:24 / km) +98m 4:14 / km
slept:8.5 shoes: NB580 v2 Red (2)

Easy but damp tune-up ahead of Saturday. Actually fairly happy about this after the last few broken days.
Good paced warm-up with Korey.
10x200(200jog), with Seb for the first 6. Korey using his 800m pace to good effect but never too far behind. 31-34s for all, the 31s were maybe a bit quick for the session's purposes but felt fairly easy.
Warm down.
Entertainment of the day was nearly getting totalled by a bus and Seb reckoning I can run 31min for 10km. Given his best is 31:28 this is bollocks.

One day maybe...

Wednesday Feb 5, 2014 #

6 AM

Running - Road 22:45 [2] 4.45 km (5:07 / km) +42m 4:53 / km
slept:8.5 shoes: NB580 v2 Red (2)

felt pretty weak
8 PM

Running - Road 41:06 [3] 9.29 km (4:25 / km) +165m 4:04 / km
shoes: NB580 v2 Red (2)

Doubt I'll fit high mileage in over the next few weeks. Pleased with my winter so far and it should stand me in good stead. If I can't fit the miles in for a bit longer, I'll start running less but making sure it's faster.

Tuesday Feb 4, 2014 #

Note
slept:8.5 (rest day)

Feel completely bolloxed. A full day off and early night.

Monday Feb 3, 2014 #

6 PM

Running - Road 21:43 [2] 4.8 km (4:31 / km)
slept:7.5 (rest day) shoes: NB580 v2 Red (2)

Was all up for doing nothing but a jog before tomorrow was required whilst my Belly Pork and Veg was roasting

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