Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cruachan

In the 8 days ending Jul 30, 2016:

activity

time

miles

Orienteering

5:00:45

22.0

(13:40)

35.4

(8:30)

1055

29 /

31c

93%

Off-road running

1:24:20

8.82

(9:33)

14.2

(5:56)

Running

1:00:40

7.46

(8:08)

12.0

(5:03)

Total

7:25:45

38.28

(11:39)

61.6

(7:14)

1095

29 /

31c

93%

1:18

0:00

» now

Saturday Jul 30, 2016 #

3 PM

Running 28:40 [3] 6.0 km (4:47 / km)
shoes: Asics DS Trainer 19

Back in sweaty old Suffolk... Easy leg stretcher after the drive home.

Friday Jul 29, 2016 #

1 PM

Off-road running warm up/down 16:40 [2] 3.0 km (5:33 / km)
shoes: Integrator 4

To the start (mostly) and 0.5K afters...

Orienteering race 53:00 [5] *** 5.3 km (10:00 / km) +270m 7:58 / km
spiked:17/19c shoes: Integrator 4

Croeso Day 5: Margam Country Park - first 8 controls in tough and tricky woods; chose the wrong/too safe route to 2 and lost nearly 2 mins on Clive and 10 (another min) where I faffed and stopped on the path because the power lines weren't on. Having said that, I did secure a few fastest splits and it was another positive performance. All in all, a really good orienteering week and a return to form, enthusiasm and confidence in the sport.

Thursday Jul 28, 2016 #

10 AM

Off-road running warm up/down 8:30 [2] 1.2 km (7:05 / km) +40m 6:04 / km
shoes: Integrator 4

Up to the start... and was soaked before I began!

Orienteering race 50:52 [5] *** 7.0 km (7:16 / km) +120m 6:42 / km
spiked:12/12c shoes: Integrator 4

Croeso Day 4 - Mynydd Llangynidr: another bogy kind of area sorted (open moorland with limestone crap)! Had early start and probably caught the worst of the conditions to add to the challenge - driving rain and low visibility (200m max). However, set about with plan to stay in contact and 'bunny hop' the large features on the long legs. It worked - I never strayed that far from the straight line and kept on it throughout. Rewarded with a mistake free run too. Running was a struggle through the rougher stuff, but that would be the same for all - certainly felt like I was running 'mindful'. Finished 2nd behind one of the Finns with Clive down in 6th. Interesting for the final day... most likely will finish 2nd but you never can tell.

Wednesday Jul 27, 2016 #

9 AM

Running 32:00 [2] 6.0 km (5:20 / km)
shoes: Asics Sonoma

From the cottage and took an OS map with me - though I may as well not have bothered! First track turned into a slurry and I had to wade 50 metres through ankle-stuff stuff (probably ruining my recently acquired trainers!) and then failed to find the supposed footpath that was marked back to the cottage. Crossed hedges and fences and eventually came across the cottage/farm owner who told me it wasn't really in existence! Interesting... and more eventful than the orienteering!

Tuesday Jul 26, 2016 #

11 AM

Off-road running warm up/down 16:30 [2] 3.0 km (5:30 / km)
shoes: Integrator 4

Before and after the event...

12 PM

Orienteering race 1:02:25 [5] *** 6.6 km (9:27 / km) +295m 7:44 / km
shoes: Integrator 4

Croeso Day 3 (Margam Forest North): didnt think I would go so well today given the rough/tough forest, but I continue to surprise (myself!). Things went well and smoothly from outset and felt relaxed even in the forest. A couple of slight misses. Was too high for 9, but fortunately spotted it. Another slight miss at 11 before losing 90 secs at 12. Come upon a control, which seemed very close to the path (and I assumed was a kiddie control - so didn't check the code) so headed to look for 'green' forest and the veg boundary. Nothing so headed back, checked the control code and it WAS mine. D'oh!! Pleased to finish just 3'49 down on Clive and in front of the Finns. Something is going right - meditation/mindfulness stuff really seems to be working; am also falling back in love with the sport.

Monday Jul 25, 2016 #

1 PM

Off-road running warm up/down 25:40 [2] 4.0 km (6:25 / km)
shoes: Inov-8 Mudclaw 265 Blue

Easy jog to the start and around the car park afters.

Orienteering race 31:35 [5] **** 5.0 km (6:19 / km) +85m 5:49 / km
shoes: Inov-8 Mudclaw 265 Blue

Croeso Day 2 - Kenfig (Middle Distance): really pleasing run beating Clive by 19 secs to take the category. Went out hard and felt good and onto the map straight away. Knew I was running well and smooth through the terrain. A couple slight early misses (nothing more than secs) before losing about 30 secs at 12 (wrong hill looking for the reentrant). Finished strongly.

C • Well done 5

Sunday Jul 24, 2016 #

Event: CROESO 2016

12 PM

Off-road running warm up/down 17:00 [2] 3.0 km (5:40 / km)
shoes: Inov-8 Mudclaw 265 Blue

2K before and an easy K around the car park afters.

Orienteering race 54:33 [4] ***** 7.0 km (7:48 / km) +185m 6:53 / km
shoes: Inov-8 Mudclaw 265 Blue

Croeso Day 1 - Kenfig: very tough physical and technical challenge, made even more interesting in rain! Took it safe to 1 (long path route) to relax and get onto the map and it probably helped - no major time losses and probably just a few minor slips (including the dodgy route to 11 which cost me 30+ secs). Overall, was a good and strong run, given everything (including sheer lack of Oing) over the past year.

Saturday Jul 23, 2016 #

1 PM

Orienteering 48:20 [3] **** 4.5 km (10:44 / km) +100m 9:40 / km

Croeso training event on Merthyr Mawr... vegetation was pretty rampant and much more developed than on the map. Found it challenging keeping in contact. Hopefully Dave Peel has done a better job on Kenfig!

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