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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending Jun 23, 2013:

activity # timemileskm+m
  Orienteering6 6:44:14 37.61(10:45) 60.52(6:41) 123799 /117c84%
  Running5 1:43:46 12.25(8:28) 19.72(5:16) 20
  Total9 8:28:00 49.86(10:11) 80.24(6:20) 125799 /117c84%
averages - sleep:8

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Sunday Jun 23, 2013 #

11 AM

Orienteering race 1:54:27 [4] ***** 20.01 km (5:43 / km) +107m 5:34 / km
spiked:30/31c (sick) shoes: Inov8 X Talon 212 (3)

WOC Test Race Long

The Longest elite long race I have done I think and highly technical all the way although visibility was mainly pretty reasonable. Couldn't worry about my running speed due to cold and just had to navigate well. Plan was just to keep straight and in full map contact, unless there were obvious path routes to give my mind a rest, and use the larger hills to simplify. Spiked 1, small but minimal time loss on 2, spiked 3 and then just small directional error on the long leg (2km+) to 4 as I came out the marsh. Everything was good until I neared 7 at the end of another long leg (1.5km+). I lost concentration and map contact at a critical point as the terrain bacame more vague. It took me 3mins to relocate and find the control. Navigation was good from here up until the map exchange at 11 (~8.5km) although my running was still not great particularly on the physical stuff (marshes and hills).

Heard cheering for Hector (3min) and Doug (6min) as I started the 2nd half of the course and was caught coming out of 13. I used the opportunity to rest my brain and used Doug & Hector to 14 just checking to larger features and compass for progress. I expected D&H to continue at a greater pace than I could sustain after this but as we split off at 15 in the butterfly and I went with Doug the pace seamed to drop and could keep with Doug, albeit that I was about 30-50m behind for most of the time; I didn't have the speed to catch right back up. Occassinally went slightly different routes but it was mainly a case of running straight and picking out the features as per my original plan.

By 24 I was starting to get quite tired particularly as we crossed through the marsh leaving for 25. I considered the path but at this point I felt sticking with Doug was the better option and admit to pretty much blindly following on this one with just the odd point locating off the larger hills when they came along. 28 I had spotted the path route long before I got there, Doug and Hector who we had recaught by this stage, went straight through the march. I got to 28 not knowing whether I was ahead or behind D&H. Slog through more tough marsh to 29, I was really struggling and went wide left to avoid as much as possible as D&H recaught me, made about 45s over them to 28. Dug in to keep moving at a reasonable pace to the end with no errors.

Virtict, I was was really pleased bar one lapse in concentration with my technical performace, and feel this race will provide me with a good level of orienteering I want to be producing regularly. My running was not great due to my cold but there was nothing I could do about it, just wonder how I could have done had I been 100%. I felt I was orienteering and concentrating as well as I ever have and had my magnifier on the map for 90% of the time to stay in contact. Obviously no WOC, not this year. Awesome area and course though and very enjoyable in a painful kind of way.

Map: http://data.kalevanrasti.fi/maps/long_M.png
3 PM

Running warm up/down 14:17 [2] 2.56 km (5:35 / km)
shoes: Inov8 X Talon 212 (3)

Steady WU in the heat (25 degrees) legs not feeling good but will just have to see how this goes.

Running warm up/down 6:00 [1] 1.0 km (6:00 / km)
shoes: Inov8 X Talon 212 (3)

Token shuffle

Saturday Jun 22, 2013 #

Note
(sick)

Just trying to get as well as possible, not feeling great.

Friday Jun 21, 2013 #

3 PM

Running warm up/down 15:53 [2] 2.57 km (6:11 / km)
shoes: Inov8 ORoc 280 (2)

Orienteering race 57:30 [3] ***** 7.75 km (7:25 / km) +300m 6:13 / km
spiked:9/14c (sick) shoes: Inov8 ORoc 280 (2)

WOC Test Race Middle

Cold still not good and didn't help at all but technically I was also very bad. Nearly at 1 but lost position and ended up losing 3min overshooting, lost another 1min at 3 through getting dragged right down the steep hill and having a long way to climb back up. Already Ralph had caught me (4min) here and was with James T too (2min man). Really struggling with running due to my cold, just didn't feel like the oxygen was getting to my muscles and the physicality of the area made things worse. Was trying to run and I think that put me off my navigation. Anyway, no chance of staying with James or Ralph how I was running and stumled me way though to 8 with just a small error at 5.

Hector caught me (6min) at 9 and we both made a mistake (~40s). Very tricky long leg to 10 and my direction was very poor taking me way off line to the right. Contoured back left though wasn't 100% sure exactly where I was. Thought I had worked it out but then couldn't find the control when I attacked it. Things didn't quite make sense so climbed back up the hill to relocate from the same point I attacked from, was where I though I was and this time spiked the control, just 30m or so from where I was originally. (5-6mins lost.

Jogged in from here losing another 30s or so on 13. Bad day all round. :(

Running warm up/down 2:00 [2] 0.35 km (5:43 / km)
shoes: Inov8 ORoc 280 (2)

Thursday Jun 20, 2013 #

5 PM

Running 30:18 [1] 5.66 km (5:21 / km)
slept:8.0 shoes: Inov8 F-lite 195

Easy jog. Still got cold and felt a bit crappy this morning. Rest, rest, rest!

Wednesday Jun 19, 2013 #

9 AM

Orienteering 1:16:58 [2] **** 11.07 km (6:57 / km) +220m 6:19 / km
spiked:18/21c shoes: Inov8 X Talon 212 (3)

Long training at Kuusoja. Gorgeous terrain made a silly error early on but really feeling in control after that with only very small errors, one directional and two misinterpretation of highly detailed contours. Feeling like my orientering modjo is returning.
5 PM

Orienteering 46:36 [2] **** 7.21 km (6:28 / km) +200m 5:41 / km
spiked:12/12c shoes: Inov8 X Talon 212 (3)

Really steady coure around Mertalampi with more long relevant terrain. Spiked them all and happy with plans, direction and interpretation of highly details contours which was a struggle at times on the 1:15k map even with a magnifier. Not liking this cold I've felt coming over the last 24hrs. Hopefully can shift it before Friday and won't affect me too much.

Tuesday Jun 18, 2013 #

11 AM

Orienteering intervals 56:57 intensity: (6:57 @1) + (50:00 @4) **** 7.52 km (7:34 / km) +250m 6:30 / km
spiked:15/21c shoes: Inov8 ORoc 280 (2)

Terrain intervals in a large group on Tahkovaara. A few errors crepped in when I pussed the pace to much but lots of good stuff on a very technical and physical area. More relevant to the WOC seletion race friday which was located adjacent.
4 PM

Running 30:48 [2] 6.72 km (4:35 / km)
shoes: Inov8 F-lite 195

Monday Jun 17, 2013 #

12 PM

Running warm up/down 4:30 [2] 0.86 km (5:14 / km) +20m 4:41 / km
shoes: Inov8 ORoc 280 (2)

Orienteering 51:46 [3] *** 6.96 km (7:26 / km) +160m 6:40 / km
spiked:15/18c shoes: Inov8 ORoc 280 (2)

Middle race trajnjng at Peravaara with SEDS? Not that relevant but a gorgeous area, errors wee small ones in the circle and probably wouldn't have made them had kites been out.

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