Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cruachan

In the 30 days ending Apr 30, 2013:

	activity	#	time	miles		km		+m
	Off-road running	23	11:03:47	85.75	(7:44)	138.0	(4:49)
	Running	14	8:40:58	71.0	(7:20)	114.26	(4:34)
	Orienteering	12	6:13:06	34.43	(10:50)	55.41	(6:44)	1075
	Terrain training	7	1:47:30	14.35	(7:29)	23.09	(4:39)	120
	Fitness training	3	1:42:00
	Swimming	1	30:00
	Total	44	29:57:21	205.53		330.76		1195
averages - sleep:6.9 weight:73kg

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Tuesday Apr 30, 2013 #

6 AM

Running 50:50 [3] 7.0 mi (7:16 / mi)
slept:7.2 shoes: Asics GT 2170

Steady run to College. Felt fairly weary in thighs but relaxed. Via Corpus and Kings Hedges just to contrast things!

Monday Apr 29, 2013 #

3 PM

Running 28:30 [3] 4.0 mi (7:08 / mi)
slept:5.0 shoes: Asics GT 2170 Bluey

Out and back along GBW to CRC and back... Into gym for -

Fitness training warm up/down 6:00 [3]

Before the intervals - keeping pace around 55-60rpm.

Fitness training intervals 28:00 [5]

Intervals on the elliptical - 5 x 4 mins (2 mins rec) and fixed the Winterfold map to the monitor to read and focus on whilst pushing pace; felt awful with very heavy thighs. Struggled to keep tempo over 75rpm (L18).

Fitness training warm up/down 6:00 [2]

Barely managed to warm down... Really tough today.

Sunday Apr 28, 2013 #

3 PM

Off-road running 1:00:26 [3] 8.0 mi (7:33 / mi)
slept:8.0 shoes: Inov-8 Mudclaw 265

Woke late (having been awake for a while in the wee small hours) so didn't go Oing. Afternoon trot with Dylan around the River Run (LT) - river first into strong wind. Once to LT we did some map-training using my 2005 Winterfold map/course. Felt leg weary so good to take it easy.

Saturday Apr 27, 2013 #

9 AM

Off-road running 35:23 [3] 5.0 mi (7:05 / mi)
slept:7.5 shoes: Asics Gel Enduro 2

Decent trot thru golf course and Kings down to Brand for 3 laps (20.41). Felt a little leg weary. Cold again :-(

3 PM

Running warm up/down 22:00 [2] 2.5 mi (8:48 / mi)
shoes: Brooks ST 5 Racers

From the car around near the track and over to the start; easy jog down afters.

Orienteering race 20:04 [5] 3.6 km (5:34 / km)
shoes: Brooks ST 5 Racers

Cuppers 2013 on West Cambridge site (good use of the area with 26c) - reasonably clean but missed quicker exit path from #11 and the shorter route via the start for #15-16 (and also missed the left turn past #3, going past #4 instead). Finished joint 2nd with Tom Dobra but convincingly shy of new club captain, James Hoad who made v good use of his recent road form and belted round in 18.53.

Friday Apr 26, 2013 #

7 AM

Off-road running 31:00 [3] 4.0 mi (7:45 / mi)
slept:6.5 shoes: Inov-8 Mudclaw 265

What a difference in 12 hours... Cold and very wet. Had a splodgy run from Mum n Dad's over fields via Mark Hall XC course to Chuch Langley woods and back via Harlowbury to pick up the car in Old Harlow.

Thursday Apr 25, 2013 #

7 AM

Off-road running 35:10 [3] 5.0 mi (7:02 / mi)
slept:7.5 shoes: Asics Gel Enduro 2

Off to a meeting first thing so was able to get out later - into Kings, BF loop (6.55), CH and for a loop around the Cathedral with it all set up to film 'Jupiter Ascending'. Felt reasonable so session later.

4 PM

Off-road running warm up/down 22:15 [2] 2.7 mi (8:14 / mi)
shoes: Inov-8 Mudclaw 265

Around fields and Rec as warm up and back the same way afters... Warm!

Terrain training intervals 21:30 [5] 3.3 mi (6:31 / mi)
shoes: Inov-8 Mudclaw 265

Good, tough session of 2 x (10 x 45 secs, 15 secs rec) with 2 mins between the sets. Through the woods, around the fields and along the Roman Road and back. Warm but with a stiff breeze on the return.

Wednesday Apr 24, 2013 #

7 AM

Running 28:30 [2] 4.0 mi (7:08 / mi)
slept:5.0 shoes: Asics GT 2170

A ploddy run to station and thn to the car near th Backs. Felt super tired after last night's (into this morning's) CUOC dinner. The venison was superb!

Tuesday Apr 23, 2013 #

6 AM

Running 51:30 [3] 7.0 mi (7:21 / mi)
slept:6.5 shoes: Asics GT 2170 Bluey

Nice and steady run to College via station; extended via Kings Hedges and a couple laps of track on field. Legs still sore.

1 PM

Fitness training warm up/down 6:00 [3]
shoes: Asics GT 2170 Bluey

Warm up to session on elliptical trainer...

Fitness training intervals 28:00 [5]

5 x 4 mins (2 mins rec) on Level 18 (another increase) - another tough and sweaty session that seemed to do the trick.

Fitness training warm up/down 6:00 [2]
shoes: Asics GT 2170 Bluey

And an easy 6 mins after... Felt shattered!

Monday Apr 22, 2013 #

3 PM

Off-road running 59:44 [3] 8.0 mi (7:28 / mi)
slept:7.0 shoes: Asics Gel Enduro 2

Ran out and back over the fields and then back for laps with the running club. Felt leg sore from weekend still.

Sunday Apr 21, 2013 #

Event: British Middle Championships 2013

7 AM

Off-road running 32:09 [2] 4.0 mi (8:02 / mi)
slept:7.9 shoes: Asics Gel Enduro 2

The morning after... Felt ragged, bruised, battered and ill. Glands up, left leg sore and generally exhausted. Shuffled and walked around town and down by the river. Wise decision not to race today and will spend the day saved wisely - watching sport, napping and reading.

Saturday Apr 20, 2013 #

Event: British Sprint Championships 2013

11 AM

Terrain training warm up/down 10:00 [2] 1.2 mi (8:20 / mi)
slept:7.0 shoes: Brooks ST 5 Racers

A good warm up with strides and map-reading using the warm up map - down to and around the Union.

Orienteering race 13:05 [5] 2.3 km (5:41 / km) +30m 5:20 / km
shoes: Brooks ST 5 Racers

Heat 2.1 - pushed it but not absolute so could feel in control and save something for the final. Direction and course as expected and was clean until #9 when joined the 5 or so others looking for th control. Thought for a few secs that some wag had moved it but it was nicely tucked in under the alcove and behind pillar. Clean and relaxed after that. Finished 39 secs down on Logue and about 30 secs up on Martin Ward. Job half done...

Terrain training warm up/down 7:00 [2] 0.8 mi (8:45 / mi)
shoes: Brooks ST 5 Racers

After th heat...

2 PM

Terrain training warm up/down 10:00 [2] 1.2 mi (8:20 / mi)
shoes: Brooks ST 5 Racers

Good warm up - down to the Union and up n around the start.

Orienteering race 14:37 [5] 2.2 km (6:39 / km) +45m 6:02 / km
shoes: Brooks ST 5 Racers

British Sprint Final - 7th and the one that got away. Started well and felt confident and in control but then blew and overshot #4 in Elvyn of all places! Ended up at #6. Lost 25 secs and my medal. Collided with a fatty coming out of #5 and was clearly all over the place at that point. Settled on hill up to #8 and then better, although a little unsteady to #16 and #17. Overtook Kenny Leitch and powered ahead to #20, very good to #21 (fastest split by a decent margin) and then didn't hear th beep at the last control. Went back and redid twice to make sure. Lost 3 more secs. Those 28 secs in total cost me silver which is what I know I should have won. Gutted.

Terrain training warm up/down 9:45 [2] 1.0 mi (9:45 / mi)
shoes: Brooks ST 5 Racers

Easy jog down through the halls to Elvyn (now part of an expanded Falkner Egg!) and back to the finish. Felt ok but pissed off, of course.

8 PM

Note

Further analysis makes it exactly clear how I blew it in that first half, but then ran a very strong second (post mistake, more settled on the map and more settled in mind after putting #4 behind me on the run to #8). I was faster than everyone who finished 2nd-6th from the 12th control to the finish which underlines my running is stronger than anyone's apart from James Logue. Times were: RC-7.18, Simon Martland-7.33, Mark Chapman-7.38, Martin Ward-7.42, Dave R-7.28, Bill E-7.26 and only Logue quicker at 6.59. Can't do anything about it now apart from get down to a week's hard training and look forward to Winterfold...

Friday Apr 19, 2013 #

Note
(rest day)

First rest day since Maundy Thursday... Needed it and looking forward to the morrow.

Thursday Apr 18, 2013 #

7 AM

Running warm up/down 18:28 [2] 2.5 mi (7:23 / mi)
slept:7.2 shoes: Asics GT 2170 Bluey

From Tesco Milton over the bridge and to the Science Park and back afters...

Orienteering 26:13 [3] 4.0 km (6:33 / km)
shoes: Asics GT 2170 Bluey

At the Science Park on the 1:5000 map - great area and focused on plotting routes through buildings (and spotting them!), pacing and general prep for Saturday. Very blowy and felt leg dead... No more running now until Sat's heat.

Wednesday Apr 17, 2013 #

7 AM

Running 34:21 [3] 5.0 mi (6:52 / mi)
slept:7.5 shoes: Asics GT 2170

Ran Alice's loop up Lisle to SC and back via town. Felt tired but running relaxed.

2 PM

Off-road running warm up/down 10:21 [2] 1.25 mi (8:17 / mi)
shoes: Inov-8 Mudclaw 265

Relaxing trot around Homerton... With a couple of strides.

Terrain training intervals 11:30 [5] 1.5 mi (7:40 / mi)
shoes: Inov-8 Mudclaw 265

Sprintervals - 12 x 30 secs with 30 secs recovery.... Pushing and aiming to be relaxed as well.

Off-road running warm up/down 5:00 [2] 0.5 mi (10:00 / mi)
shoes: Inov-8 Mudclaw 265

Easy jog after intervals and before the O session...

Orienteering tempo 6:36 [4] 1.1 km (6:00 / km)
shoes: Inov-8 Mudclaw 265

Sprint O course of 19 controls around Homerton College... Good for changes and quick use of compass.

Orienteering warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Inov-8 Mudclaw 265

Combined warm down with reading of map and pacing, especially around the buildings.

Tuesday Apr 16, 2013 #

6 AM

Running 57:51 [3] 8.0 mi (7:14 / mi)
slept:7.0 shoes: Asics GT 2170

A fine morning run to work - extended loop in Ely, off at Waterbeach, through Landbeach and down the Roman Rd to Butt Lane and finally a loop of the village. Felt pretty decent.

Monday Apr 15, 2013 #

3 PM

Running 1:00:13 [3] 8.0 mi (7:32 / mi)
slept:5.0 shoes: Asics GT 2170 Bluey

Late night watchin Masters and very early in work this am (6.50), so decided to get away pronto and ran over the fields, through the Arbury and across Jesus to the station. Back in Ely via river and CH. Tired and calf a little tight. Warm enough for shorts and tee.

Sunday Apr 14, 2013 #

10 AM

Off-road running warm up/down 21:00 [2] 2.5 mi (8:24 / mi)
slept:6.5 shoes: Inov-8 Mudclaw 265

Nice warm up and down - lovely area for running.

Orienteering race 1:06:58 [4] 7.8 km (8:35 / km) +400m 6:50 / km
shoes: Inov-8 Mudclaw 265

Brown course at Pretty Corner - first time in the area and knew it was going to be tough. It was! Perfect pre-Middle training on a very hilly forest with good contour detail, tricky vegetation and 1:7500 map. Tried to run straight where possible, generally clean until #6 where I took a few secs to locate the flag hidden behind a tree! Want direct to #9 which was tough through the green. Made a real hash of #11. I was imprecise on my bearing to #11 and then struggled to relocate. It was clear the mapping of the paths there put me off for a second try of things and finally got there at third attempt. 4.25 for 140m leg! A NOR guy was also thrashing around and when we compared notes after he'd finished, he said he trains there regularly and still made a mess of things! Much quicker for second part (-6 mins for similar length). Only disappointment was ragged bearing on route to last control which meant I was 100m east of where I needed to be. Lost perhaps 5mins overall so not pretty, but enjoyed the area and O-ing. Would make a great location for a British Middle Champs!

Saturday Apr 13, 2013 #

7 AM

Running 38:45 [3] 5.0 mi (7:45 / mi)
slept:7.0 shoes: Asics GT 2170 Bluey

Ploddy run to the SC (14.30) and back via river and station. Felt heavy legged and fatigued.

Friday Apr 12, 2013 #

8 AM

Off-road running 29:46 [3] 4.0 mi (7:27 / mi)
slept:6.5 shoes: Asics Gel Enduro 2

Felt tired this morning - legs heavy and also guilty of staying up late to watch the Masters! Down to Brand for a couple of laps (7.05sh) and then to Tes and back.

5 PM

Off-road running warm up/down 21:00 [2] 2.5 mi (8:24 / mi)

On the field before the O training, afterwards as well, including an attempt to do the 'Sprintervals' session before I felt the calf strain (1 x 45 secs, 15 secs then pulled up 10 secs into no 2) so ran easy and over to the gym.

Orienteering 18:44 [4] 3.5 km (5:21 / km)

O course around Impington Village from last May which I had to watch from the meeting room during the Ofsted meet! Pushed pace but not flat out as felt heavy legged and conscious of calf. Made a couple of minor slips in th estate, including an attempt to go into someone's back garden! Good blowout and another training session for next week.

6 PM

Fitness training warm up/down 10:15 [3]

Aborted the 'Sprintervals' so went upstairs to the gym; equal time warm up/down.

Fitness training intervals 11:45 [5]

On the elliptical trainer - very intense session of 12 x 45 secs (15 secs recovery) - on Level 16 and pushed needle over 85 as much as possible, including over 100 on final rep. Disappointed to have had to come indoors to preserve calf, but pleased with this instead.

Thursday Apr 11, 2013 #

4 PM

Running 39:46 [3] 6.0 mi (6:38 / mi)
slept:7.3 shoes: Asics GT 2170 Bluey

Very relaxed and comfortable trot around the loop. Sign of fitness that was easily under 7m/m in spite of heavy n tired legs from yesterdays exertions. Was in shorts (10c!) but long sleeve top and hands never truly warmed up!

Wednesday Apr 10, 2013 #

12 PM

Off-road running warm up/down 12:40 [2] 1.5 mi (8:27 / mi)
slept:7.8 shoes: Inov-8 Mudclaw 265

About equal time before and after the Army event...

Orienteering race 55:44 [4] 9.1 km (6:07 / km) +170m 5:36 / km
shoes: Inov-8 Mudclaw 265

BAOC Brown course at Hankley Common... Aimed to run strongly but not using top gear. Pretty pleased with flow and movement through the agreeable terrain. Lost nearly 2 mins at #7 by getting confused with the vegetation, in spite of compass, and heading across some shitty rough tussocks which just slowed me down. Fast through the flat northern section; hard work up and down from #15 through the heather. Struggling to keep down Starbucks coffee from 16 onwards. Slight miss in forest to the very shallow reentrant at #17. Clean from then on in.

2 PM

Off-road running warm up/down 13:50 [2] 1.5 mi (9:13 / mi)
shoes: Inov-8 Mudclaw 265

Easy running before and after the two O bits at University of Surrey.

Orienteering 14:37 [4] 1.7 km (8:36 / km) +40m 7:42 / km
shoes: Inov-8 Mudclaw 265

Sprint course from Jubilee event last June - aimed to run fairly hard to recreate the difficult of decisions at speed, but kept it below top gear to avoid injuring calf. Pretty pleased with flow but very tricky in parts. Good area!

Orienteering 22:02 [3] 1.7 km (12:58 / km) +50m 11:18 / km
shoes: Inov-8 Mudclaw 265

This time tracking Dylan on a different course - he made a few errors but it was good training for me keeping up with his route/navigation on my map.

Tuesday Apr 9, 2013 #

7 AM

Running 29:42 [2] 4.0 mi (7:26 / mi)
slept:8.0 shoes: Asics GT 2170 Bluey

Took it very gingerly over to the Sailing Club (15.07) and then steadier on return. Calf felt tense but not sore.

5 PM

Off-road running 36:04 [3] 5.0 mi (7:13 / mi)
shoes: Asics Gel Enduro 2

In London for work and calf still tense so decided to run easy over to town, via Kings and then over to the Common for a lap n back via the river.

Monday Apr 8, 2013 #

7 AM

Swimming 30:00 [3]
slept:7.3

Not done this in a while; so combined early to school with a swim session - multi lengths of breast, leg only and plenty of free. Feeling much easier. Getting fitter!

6 PM

Off-road running 29:19 [2] 4.0 mi (7:20 / mi)
shoes: Asics Gel Enduro 2

Down with Dylan through Kings for a BF lap (7.07) and then on to Tes and back via the XC loop. Felt tired and running easy as tendons feel susceptible at the moment.

Sunday Apr 7, 2013 #

Event: SE/SC Middle Distance Champioships 2013

9 AM

Off-road running warm up/down 12:17 [3] 1.6 mi (7:41 / mi)
slept:5.0 shoes: Asics Gel Enduro 2

Nice steady run from the Sports Club and a couple laps of the cricket field...

10 AM

Off-road running warm up/down 30:00 [2] 3.4 mi (8:49 / mi)
shoes: Inov-8 Mudclaw 265

Over to the start, back into the terrain after the race to look at #1 again and back to the SC + cricket field.

Orienteering race 32:28 [5] 5.2 km (6:15 / km) +75m 5:49 / km
shoes: Inov-8 Mudclaw 265

SE/SC Middle Champs @ Oxshott Heath - Brown course. Good course on tricky area which punished sloppy orienteering and I certainly obliged on that front! Went out hard and got confused on top of ridge on route to #1 - ended up swinging in from the SW and hit the hides first. Lost perhaps 50+ secs (slower than Dylan to this control). Lost 10 secs at #3. Cleaner from then on (though splits suggest i also lost a little on #7) until coming back from the northern section - drifted too east on route to #14 and came back across road in vague forest 80-90m west of spur. Annoyed and tried to push the pace on th supposedly easier controls to #16 but lost time at both (20-25secs in total?). Was flying from #17 though made slight slip on way to final control where I got too close to the finish and lost some momentum (5secs?) having to retreat a little. It felt a scrappy run and probably lost nearly 2 mins in total, but I guess most folk were losing time here and there. Running hard when could and felt strong... Training clearly working its effects and this combined with nearly a stone in weight gone since Jan has left me feeling stronger/fitter than I have done in years.

3 PM

Note

A very satisfying week's training, esp from Thurs onwards. Probably one of my best ever? 2 events plus 2 hard sessions and a technical session as well, in spite of feeling like death on Tues/Wed. Looking forward to another one this week and then an easier one back at work and leading into BOC Sprint/Middle. Things moving forward :-)

Saturday Apr 6, 2013 #

6 PM

Off-road running 29:24 [2] 4.0 mi (7:21 / mi)
slept:6.5 shoes: Asics Gel Enduro 2

Nice and easy late afternoon trot down to Brand for a couple of laps (just under 7min/mile) and over to Tes n back. Felt tired from a good week's training and keen to feel fresher tomorrow.

Friday Apr 5, 2013 #

2 PM

Off-road running warm up/down 16:20 [2] 2.0 mi (8:10 / mi)
slept:7.0 weight:73kg shoes: Inov-8 Mudclaw 265

Over through golf course and Kings to Brand; back from Kings after the session...

Terrain training intervals 11:45 [5] 1.9 mi (6:11 / mi)
shoes: Inov-8 Mudclaw 265

'Sprintervals' of 12 x 45 secs (15 secs rec) from Brand, up through Kings, around buildings and onto fields before finishing on the XC course. Pushed pace but avoided absolute maximum.

3 PM

Terrain training warm up/down 6:00 [2] 0.75 mi (8:00 / mi)
shoes: Inov-8 Mudclaw 265

After the session in Ely, immediately drove to Mildenhall South - to finish of Sept event and back from the start to the car afterwards.

Orienteering 33:00 [3] 5.0 km (6:36 / km)
shoes: Inov-8 Mudclaw 265

Green course from Sept (done in reverse order), with a couple of extra bits... Mostly tracking and training Dylan, but used it to focus myself on bearings and pacing on a 1:7500 map. Nice.

Thursday Apr 4, 2013 #

8 AM

Running 30:14 [3] 4.0 mi (7:34 / mi)
slept:6.5 shoes: Asics GT 2170

Another cold morning (0c) with wind making it worse. Around town n trying to be n feel relaxed to avoid creating probs for legs. Felt various niggles throughout the run, but nothing too major.

5 PM

Off-road running warm up/down 20:04 [2] 2.3 mi (8:44 / mi)
shoes: Inov-8 Mudclaw 265

With Dylan over to CH via Kings XC loop, plus a couple of strides... Back the same way.

Terrain training hills 20:00 [4] 2.7 mi (7:24 / mi) +120m 6:31 / mi
shoes: Inov-8 Mudclaw 265

Orienteering version of Kenyan Hills using the complete CH loop including the wooded depression and the full M&B. Managed 5.5 loops and maintained a good, strong, steady pace. Mudclaws were fab on the Motte, esp descending. Both D and I felt it needs to be a regular session.

6 PM

Note

Just as well I've trained twice today... BOF announced more changes and I've dropped to 221st in rankings! And there was much rejoicing :-(

Wednesday Apr 3, 2013 #

4 PM

Off-road running 52:54 [3] 7.0 mi (7:33 / mi)
slept:8.3 shoes: Asics Gel Enduro 2

Boy O boy... One of them days when it seemed hard work every step. Out n back via golf course, through Kings and cathedral and then over to the common (stopping to swear at the Environment Agency for wrecking the ER XC course) and back via Tesco. Easier to note what didn't hurt than did. Added to this was cold temp and wind to boot - if sun don't shine proper soon and needle climb into double digits, I'm packing myself off to Morocco.

9 PM

Note

As it goes sometimes, feeling better this evening than during the day. In spite of first long nights sleep and afternoon nap, I felt shocking for most of it. Hate the muscular pain that takes for ages to shift; feeling cautiously optimistic for tomorrow to get out in the forest again with Dylan - middle training on Mildenhall S - 1:7500 scale. Rankings revised and still outside 200 (213) which is fairly shocking. Only 26th in category which is worse. I can't complain as its that lack of consistent Oing over the past few years that has been to blame. Last BOC was in 2011, last JK in 2010.

Tuesday Apr 2, 2013 #

7 AM

Running 30:18 [3] 4.0 mi (7:35 / mi)
slept:6.5 shoes: Asics GT 2170 Bluey

Woke early so decided to brave the chill (-2c plus more in wind); legs didnt appreciate either that or the 2 days in terrain. Through town to Lisle, down to sorting office, into Pocket and back along river, CH and home via Cromwell Rd. Left tendon and right hammy particularly tender and stiff/sore... will have to take it easy (or head to the Med for 2 weeks in the sun!).

3 PM

Off-road running 38:41 [3] 5.0 mi (7:44 / mi)
shoes: Asics Gel Enduro 2

Afternoon trot through golf course and kings on the LT path to Braham Farm (aka The Turkeys) and back. Lovely n sunny but cold with wind. Felt awful - knot in hammy needing shifting with Deep Heat before run n then just generally laboured. Struggled to keep with Dylan!

Monday Apr 1, 2013 #

9 AM

Off-road running warm up/down 9:00 [2] 1.0 mi (9:00 / mi)
slept:7.3 shoes: Inov-8 Mudclaw 265

Warm up before and easy afterwards...

10 AM

Orienteering race 38:58 [5] 6.6 km (5:54 / km) +265m 4:55 / km
shoes: Inov-8 Mudclaw 265

JK Relay at Hambleden: first leg on Men's Open: narrowly avoided the carnage at the start and tried to maintain contact with the leading pack; however the route to the first control put paid to that - straight up 90m of climb and just couldn't keep up. Made a few slight misses to 4, 5 and 9 also cost me time and more places - scrappy and imprecise again. Cleaner in second half, although still managed to get beaten by Dylan on 2 splits! Lovely to hand over to the boy and even better he had such a great run on Leg 2.

6 PM

Note

Interesting analysis: post-JK been reflecting on my apparent drop in performance over the last few years. I am sure it is partly fitness, but I suspect the simple lack of orienteering training/racing is more to blame. Since 2008, when I started using Attackpoint the hours I've spent in terrain/navigating etc has steadily declined from 36 (in 2009) to a mere 22 in 2012. Would you seriously expect to be competitive or achieving highly at soemthing with such little 'purposeful practice'? Can you imagine a musician performing well on the equivalent of 3.5 mins practice a day!?! On a positive note, I have spent over 12 hours orienteering in the first 3 months of 2013 so it's looking likely to be a bumper year.

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