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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Urban

In the 7 days ending Mar 3, 2019:

activity # timemileskm+m
  Running7 3:02:05 20.65(8:49) 33.22(5:29) 534
  Urban Orienteering4 2:32:16 18.82(8:05) 30.29(5:02) 344
  Total7 5:34:21 39.47(8:28) 63.51(5:16) 878

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MoTuWeThFrSaSu

Sunday Mar 3, 2019 #

11 AM

Running warm up/down (Warm Up) 6:28 intensity: (5:48 @1) + (40 @2) 1.12 km (5:47 / km) +7m 5:36 / km
ahr:95 max:104 shoes: Wave Rider 18 Black/Green

Warm Up

Urban Orienteering 36:25 intensity: (31 @1) + (1:00 @2) + (28:36 @3) + (6:18 @4) 7.12 km (5:07 / km) +3m 5:06 / km
ahr:120 max:129 shoes: Wave Rider 18 Black/Green

Running MSV from the event last October, 2018.
Woodthorpe, York (Eborienteers)
Twitter
Good training pace effort (based on pace / HR) .... thought I'd worked harder, obv. not!
Some good R.C. choices throughout and a nice Sprinty McSprinterson ending to the course.
Did actually find it quite difficult at times to maintain concentration even though the R.C.'s were quite good....maybe because it was #trainings rather than an actual race?
Interesting (for me!) analysis to follow - how did I judge those multiple R.C.'s and how did I fair against the competition who actually ran the event on the day?
3 minute win ;) would / should have been more in "race mode"
Splits.... S - #1 4 seconds down and down 8 seconds #22 - Finish ....that is all over the 22 controls!
R.C.'s....
#5-#6 L. 554m / R. 556m / Central 564m - I went central - flow through #5 no tight turns - happy with that!
#12-#13 L. 386m all on road no distractions / R. 353m but climb a fence, traverse a strip of crappy woodland, small twisty woodland paths... Went L. - convinced it's faster despite being longer.
#17-#18 L. 130m / R. 140m (me) - L. slightly tighter turns.
#18-#19 L. 152m / Central 167m (me) / R. 161m - nothing in it - considered L. route but opted for smoother less complex entry into flag going Central.

Running warm up/down (Warm Down) 6:16 intensity: (5:22 @1) + (54 @2) 1.1 km (5:41 / km) +8m 5:29 / km
ahr:98 max:106 shoes: Wave Rider 18 Black/Green

Warm Down

Saturday Mar 2, 2019 #

12 PM

Running warm up/down (Warm Up) 8:30 intensity: (4:57 @1) + (3:33 @2) 1.41 km (6:01 / km) +33m 5:23 / km
ahr:94 max:110 shoes: Wave Mujin 3 GTX Green

Warm Up.... Norfolk Park....bit hilly!

Urban Orienteering race 35:29 intensity: (28 @1) + (44 @2) + (5:33 @3) + (25:54 @4) + (2:50 @5) 6.49 km (5:28 / km) +194m 4:46 / km
ahr:129 max:141 shoes: Wave Mujin 3 GTX Green

SYO Local Event, Norfolk Park, Sheffield.
Twitter
Some good thought provoking planning going on there in the Social Housing and well contoured Parkland :)
Re-ran a couple of Route Choice legs on Warm Down to compare later.
Concentrating more on the process rather than running at Race Pace, even so, some decent HR data achieved - it was pretty hilly though!
....bit of an analysis later....
Quick Analysis of the 2 x R.C. legs -
"race" #12-#13 513mts 2:20 4:54mpk
wdown 532mts 2:39 4:59mpk
"race" #13-#14 884mts 4:02 4:33mpk
wdown 876mts 4:32 5:00mpk (more climb)

Running warm up/down (Map Run Warm Down ) 11:41 intensity: (18 @1) + (3:08 @2) + (4:20 @3) + (3:55 @4) 2.16 km (5:25 / km) +46m 4:54 / km
ahr:120 max:133 shoes: Wave Mujin 3 GTX Green

Map Run Warm Down - re-ran the 2 x Route Choices.... interested to compare when I can get on the laptop :)

Friday Mar 1, 2019 #

11 AM

Running (Trail) 38:23 intensity: (7:39 @1) + (19:29 @2) + (11:15 @3) 7.15 km (5:22 / km) +188m 4:45 / km
ahr:108 max:123 shoes: Wave Kien 2 - pair B

A little more in the legs today although still on the cool and dull side weather-wise again.

Thursday Feb 28, 2019 #

11 AM

Running (Thursday Shake Out) 35:35 intensity: (11:03 @1) + (22:27 @2) + (2:05 @3) 6.69 km (5:19 / km) +115m 4:54 / km
ahr:104 max:116 shoes: Wave Kien 2 - pair A

Didn't fancy Drewton Manor Bridge but was ok with going out via Bev.Rd. and up into Little Wold, dropping through Comber Dale and then returning past D.M.
Significantly cooler :( and v.misty up into L.W.P. and down to Weedely Springs.

Wednesday Feb 27, 2019 #

6 PM

Running warm up/down (Warm Up) 11:19 intensity: (45 @1) + (9:39 @2) + (55 @3) 2.12 km (5:21 / km) +2m 5:19 / km
ahr:108 max:115 shoes: Wave Rider 19 Lime Green

Warm Up - ran past 2 controls and didn't even see them on the WUp!

Urban Orienteering race (Night Score) 41:26 intensity: (32 @1) + (5 @2) + (1:39 @3) + (37:08 @4) + (2:02 @5) 8.8 km (4:43 / km) +41m 4:36 / km
ahr:130 max:138 shoes: Wave Rider 19 Lime Green

Beverley North - Night Score
Twitter
Had a plan - stuck with it until closed footpath into #98 causing a major re-think - including wether or not to go to #98 as it now involved a major detour - but I did, and it seemed to work! Initially thought I'd made a boo-boo not getting #90 first - but turns out the route I took actually worked out as I came in via #81 - my 2nd to last control.
Couple of minor wobbles -
#99 - #85 not sure what happened here - maybe I thought I didn't need #85 as I left #99 due W. before realising I needed it! (370 metres) - route I intended to take - S. / SW. / S.E. / N.E. (260 metres) - Even Better Route - S. / N.E. / S.E. / S.W. (240 metres) - @4:43mpk pace = 1:45 / 1:15 / 1:05 = losing on best route 40 seconds.
#70 - #98 route should have been 485 metres - but with the detour (now taking in #93 enroute) was 1.8km! .... this then demanded a bit of a re-think regarding in what order to take in the remaining controls.... certainly made the event more "interesting" from a Route Choice point of view!
#94 - #96 got a little bit lucky in the circle as had lost concentration slightly but relocated on-the-fly without loss!
#86 - #91 decided to go W. through the small path network with twists and turns but good fun rather than round the road (E.) 465 metres v 530 metres - so winner in distance - time though??....maybe just!
Anyway, Had Fun, Face of Smiles! :)

Running warm up/down (Run with a map Warm Down) 11:01 intensity: (28 @1) + (10:18 @2) + (15 @3) 2.03 km (5:26 / km)
ahr:110 max:116 shoes: Wave Rider 19 Lime Green

Not really a Map Run Warm Down - really a "run with a map" Warm Down!

Tuesday Feb 26, 2019 #

11 AM

Running (Trail) 34:11 intensity: (8:59 @1) + (19:42 @2) + (5:30 @3) 5.86 km (5:50 / km) +133m 5:14 / km
ahr:106 max:121 shoes: Wave Mujin Lime Green

Left my legs in Lincoln!
In other news.... weather's beautiful :)

Monday Feb 25, 2019 #

7 PM

Running warm up/down (Warm Up) 8:07 intensity: (55 @1) + (5:52 @2) + (1:20 @3) 1.54 km (5:16 / km)
ahr:108 max:122 shoes: Wave Rider 18 Neon Green

Limited Warm Up - with traffic diversions found ourselves a bit tight for time :(

Urban Orienteering race (Fight the Night ) 38:56 intensity: (24 @1) + (2 @2) + (2:44 @3) + (32:11 @4) + (3:35 @5) 7.89 km (4:56 / km) +106m 4:38 / km
ahr:131 max:141 shoes: Wave Rider 18 Neon Green

LOG Fight the Night, Lincoln Arboretum and East End, Urban Mass Start Night Score.
Twitter
Had a plan but it pays to be flexible!
Only slight wobble tonight was after #40 - hadn't noticed that I still had #39 #37 before #36 to collect so banana'd out of #40 a bit! 2D Re-Run = 100 metres / 30 seconds!
Other than that pretty pleased with both technical and physical form despite arriving very late and having to rush pre-race prep.
Turned out to be a good night :)
Haven't done Q.R. ....yet, but looking at routes -
#50 - #49 could have cut through the park - 5 to 10 seconds max.
Slightly quicker entry into #46 - but it's one of the small, complex areas I lost time in previously and pretty difficult to navigate through in the dark (slightly suspect mapping?).
Also noted that could have actually done a 180 here instead of running straight out and doing a L. / L. - 10-15 seconds max.? - well, after 2D Re-Running it's 70 metres - so about 20 seconds. The others were pretty insignificant at around 10 metres or so.
Will maybe 2D ReRun them just to satisfy myself when I do Q.R. as well....
total around 55 seconds....not 3 bad in the dark, for a Score event!

Running warm up/down (Warm Down ) 10:34 intensity: (43 @1) + (9:47 @2) + (4 @3) 2.04 km (5:11 / km)
ahr:109 max:114 shoes: Wave Rider 18 Neon Green

Warm Down

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