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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cruachan

In the 7 days ending Aug 4, 2013:

activity # timemileskm+m
  Orienteering5 5:44:11 26.33(13:04) 42.37(8:07) 1200
  Off-road running6 1:25:07 9.87(8:37) 15.89(5:21)
  Total7 7:09:18 36.2(11:52) 58.26(7:22) 1200
averages - sleep:7.3

» now

Sunday Aug 4, 2013 #

slept:4.5 (rest day)

Hardly a resty - awake at 2.30sh and on road south by 4.20am. Did the run from Aviemore to Ely in 7.50 with a one-stop strategy. Cool.

So what do I make of Moray 2013? Was 15th in 2011 and only 23rd this year. I think the class has got tougher, but I also know I was off the pace and navigation on too many days. I should have done more terrain specific work and training. Simples. You don't prepare for Rally by driving a formula one car around a Tarmac race surface - so why do th same with orienteering? I need to take this on th chin and respond accordingly.

Saturday Aug 3, 2013 #

11 AM

Off-road running warm up/down 6:00 [2] 0.5 mi (12:00 / mi)
slept:8.0 shoes: Integrator 4

Easy jogging to the start...

Orienteering race 1:19:15 [5] 8.7 km (9:07 / km) +470m 7:10 / km
shoes: Integrator 4

Day 6 at Coulmony: what a finale! Tough & rough. Took it safe to #1 (path) but could have crossed the marsh. Going well early on - though lost a few secs at #5 as didn't believe the control I could see was mine! All well and good until the long leg to #17 - indeed I was 13th overall at 16th. The area went from lovely to vile - vague, tough terrain that was difficult to determine where you exactly were and where my confidence and running speed decreased signficantly. Lost time to #17. Slow to #19 and #20 through increasing grot. Fluked #21 as really lost sense and was about to descend to the valley when spotted control. Lost time at #24 which was truly buried and then binned 3mins on #25 by staying too high and ended up on road. Control was also nicely hidden. Route to #26 was cruel and then I was slow to pick up be right reentrant. Generally pleased with run, but it was clear this was an area that really favoured anyone on late starts. Unfair!

Friday Aug 2, 2013 #

12 PM

Off-road running warm up/down 5:00 [2] 0.5 mi (10:00 / mi)
slept:8.0 shoes: Inov-8 Mudclaw 265

Easy jog along long route to start...
1 PM

Orienteering race 1:07:57 [5] 8.45 km (8:02 / km) +375m 6:35 / km
shoes: Inov-8 Mudclaw 265

Day 4 - Roseisle: or called 'Boy, O Boy'! Started well enough with clean through many of the early controls and feeling decent. Caught an INT guy and we started trading controls. Was 22.04 at #13 and in 12th place. Made first error to #14 when I misread the hill and passed the control before returning, losing 1.5 mins. Bigger miss was next control where I crossed the track (should have spotted this but thought it wasn't mapped) and ended up relocating from another control in a reentrant 100m south. Prob lost 3.5 mins. From then on I started to flag, with 18-21 taking longer than would be expected. By the map exchange, I was spent- legs dead and feeling exhausted. I lost time at 22, 24 and 27 but in reality I was limping along. Took me 22.10 for the 'easy' 2.8K from 21 to the finish. Never been as relieved to see a finish as this one.

Thursday Aug 1, 2013 #

11 AM

Off-road running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
slept:7.8 shoes: Integrator 4

Jog to the start and then easy in the rain afters...

Orienteering race 1:02:59 [5] 8.0 km (7:52 / km) +250m 6:49 / km
shoes: Integrator 4

Day 4 - Loch of Boath: started hard and took the path route to #1; felt good and was running strong & clean. First hesitation was en route to #9 when gravitated towards another control way too early. Going well until #10 when I drifted left and onto a parallel hill about 150m to the east. Blew 2.5 mins. Picked up afters but then wimped the direct route to #15 by going on the paths. Think I lost another minute there. Clean & direct from there on in. Reasonably pleased and closer to Logue than at any point in the week so far. Enjoyed it and felt more at ease in the trad Scottish forest than the dunes!

Wednesday Jul 31, 2013 #

8 AM

Off-road running 53:07 [3] 7.0 mi (7:35 / mi)
slept:8.5 shoes: Asics Gel Enduro 2

Lovely recovery run from the Lodge up to and around Loch an Eilein. A great area and place to run - would make awesome classic area!

Tuesday Jul 30, 2013 #

10 AM

Off-road running 6:00 [2] 0.6 km (10:00 / km)
slept:6.4 shoes: Inov-8 Mudclaw 265

Easy run to start and brief jog back...

Orienteering race 1:04:57 [5] 8.22 km (7:54 / km) +80m 7:32 / km
shoes: Integrator 4

Day 3 - Culbin: had been warned it might be physical. It was! Early forest was brashed, then heathery before returning to more brashing. Started well but wasn't flowing as smoothly as yesterday. Made a significant error on the short leg 4-5 (2 mins as Dylan did 0.49 for my 2.48). Just lost contact with the contours and drifted too far left. Affected me mentally for next 2 controls then settled again and particularly enjoyed th beach run. Slightly right for #9 and then got confused by opening in forest 50m too early for #10. Accurate through all the others though came into #19 from right of knoll and lost 3 secs... The results have come in and any illusions I might have had about my performance have been well and truly dispelled. Too slow throughout and well & truly beaten by the top boys. Shocking and a kick up my Harris - the only consolation is the fact that early starters appear to have run more relatively slowly...

Monday Jul 29, 2013 #

1 PM

Off-road running warm up/down 5:00 [2] 0.5 mi (10:00 / mi)
slept:8.2 shoes: Integrator 4

Jogged towards start...

Orienteering race 1:09:03 [5] 9.0 km (7:40 / km) +25m 7:34 / km
shoes: Integrator 4

Day 2 - Carse of Ardersier: much improved run (in spite of late errors) and was clean (& fast) until #15 when I reached the other side of th marsh just SE and then went the other way to dib another control before realising my error (a min?). Stronger again until 21 and 22 when lost a little time (1.5 mins) before picking up again. Checking splits I was 2nd overall at #20 (c. 6.3k) and only 2.48 down on James Logue. Running hard to 25 and then to 26 knew I was heading to a good time. Bad move! Thought I had the right bearing into 26 but missed it. Drifted south to th treesy area and then out to the path to rebear back in. Missed again. Out to the big track and then back in again missing it for a third time and hitting another control 60m to th SW. Finally got it from 4th attempt. 5+ mins wasted. Shoddy to 28 as a result. Gutted to have sunk a great run so late in the day. Better than yesterday - but what if! Lost the best part of 9 mins and 8 places in the final 2.8K. V disappointed with that final c.1/3.

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