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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Urban

In the 7 days ending Jun 10, 2019:

activity # timemileskm+m
  Running7 3:30:56 23.49(8:59) 37.8(5:35) 747
  Urban Orienteering3 1:58:52 13.93(8:32) 22.42(5:18) 170
  Total7 5:29:48 37.42(8:49) 60.22(5:29) 917

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Monday Jun 10, 2019 #

10 AM

Running (Recovery ) 33:41 intensity: (3:12 @1) + (20:52 @2) + (9:25 @3) + (12 @4) 6.04 km (5:35 / km) +133m 5:01 / km
ahr:110 max:126 shoes: Wave Mujin Lime Green

Got away with that! Just heading into the first of the rain, just light and pretty well sheltered in Little Wold anyway.

Sunday Jun 9, 2019 #

11 AM

Running warm up/down (Warm Up ) 8:54 intensity: (6:12 @1) + (2:42 @2) 1.41 km (6:17 / km)
ahr:99 max:108 shoes: Wave Rider 18 Black/Green

Warm Up

Urban Orienteering race 43:19 intensity: (19 @1) + (7 @2) + (2:23 @3) + (40:25 @4) + (5 @5) 7.7 km (5:37 / km) +62m 5:24 / km
ahr:129 max:137 shoes: Wave Rider 18 Black/Green

UKOL / UKUL Coventry City Race
Really good - just what an Urban should be. Nice having a 1:4,000 map too.
Twitter
Thought legs would be dead from yesterday but they were fine.
Ran safely and didn't take any Route Choice risks. Probably ran slightly under speed too, but don't think that hindered me.
As ever, a few mistakes but nothing major - quite happy with 5th (provisional) and just about right I'd say - didn't run aggressively enough, but if I had I'd probably have made more mistakes / lost more time....we'll never know ;)
QuickRoute Part 1
QuickRoute Part 2
Difficult to really quantify losses as majority lost time somewhere....but the main ones are -
#8-#9 didn't have a plan for #9 when I'd got to #8 faffed about leaving the control - 25 seconds
#12-#13 got a little confused by the mapping (sure it was fine really!) although at least I'd realised you had to be SE of the control to get into the alleyway.
#22-#23 got stuck in a dead end passageway - miss read which side of the walls I needed to be - 25 seconds
Most of the other legs where I was slower, ordinarilly I'd be equal with, or better than, at least one of my contemporaries - so it was a case of just being too slow.... maybe yesterday did take more out of me than I origianlly appreciated. Great area, great map, great planning - could well be the Urban Of The Year!
RouteGadget

Running warm up/down (Warm Down) 13:24 intensity: (1:45 @1) + (11:37 @2) + (2 @3) 2.27 km (5:54 / km) +17m 5:41 / km
ahr:106 max:114 shoes: Wave Rider 18 Black/Green

Warm Down with a map.

Saturday Jun 8, 2019 #

11 AM

Running warm up/down (Warm Up) 6:34 intensity: (2:54 @1) + (3:40 @2) 1.02 km (6:26 / km)
ahr:100 max:108 shoes: Wave Mujin 3 GTX Green

(Limited) Warm Up

Urban Orienteering race 51:40 intensity: (26 @1) + (1:21 @2) + (10:30 @3) + (39:23 @4) 9.43 km (5:29 / km) +99m 5:12 / km
ahr:126 max:136 shoes: Wave Mujin 3 GTX Green

Yorkshire Urban League
Tadcaster
Made a few big Route Choice errors and probably a few small / medium Route Choice errors.... not a good day.
To add insult to injury (see below) wore both an extra layer and my rain hat, neither of which I actually needed and, unusually for me, actually thought from time to time, "bit 'ot"! ;)
Quarry wasn't too bad until we had to exit the quarry for one control before returning straight back into the quarry.
Control in a depression at the bottom of a very steep slippery wooded slope - struggled to get down in one piece and badly bruised hand on a tree then couldn't get back out without the assistance of someone holding onto a tree and pulling me back up the slope.
Analysis will be interesting!
QuickRoute
Start-#1 Lost 200 metres / 1 minute - just did not see the Tiny, Tiny Cut Through marked on the map just NE of the flag - chose to go N. and round which I preferred over S. and round coming in via #24. My route was about 25 metres longer but less of a faff. Still - 1 minute down the drain right from the off because of poor cartography - and my poor eyesight!
#1-#2 I went L. and failed to execute cleanly adding 35 metres to the distance I should have run, otherwise it would have been 60 metres shorter to run R. of the line - loss 100 metres / 30 seconds....
....so I'm already 1:30 down and we are only at control #2 !
#4 - I estimate it took me about 1:30 extra to get down the slope and get rescued being pulled out!
#6-#7 Route Choice - really nothing in it - I went L. / East and out along the river.
#8-#9 didn't spot the short cut through the Industrial Estate (or on a later leg) adding 45 metres / 10-15 seconds
#16-#17 went L. / West - didn't even concider R. / East - but my route marginally shorter anyway.
#17-#18 went R. / East - didn't think L. / West was a viable option - in reality they are virtually identical in length!
#18-#19 went L. / West+North - 30 metres longer but less faffy than R. / South East.
#20-#21 2nd miss on the short cut through the Industrial Estate - ran through #19 for 300 metre distance covered against 190 metres cutting through = 110 metres / 35 seconds.
**Scores on the Doors**
2:20 technically + 1:30 on the slippy / muddy / crappy steep wooded slope getting in and out of the control!




Running warm up/down (Warm Down) 12:59 intensity: (31 @1) + (12:08 @2) + (20 @3) 2.16 km (6:00 / km) +6m 5:55 / km
ahr:106 max:116 shoes: Wave Mujin 3 GTX Green

With map.

Friday Jun 7, 2019 #

11 AM

Running (Ouch!) 32:33 intensity: (6:33 @1) + (21:48 @2) + (4:12 @3) 6.03 km (5:24 / km) +141m 4:50 / km
ahr:107 max:116 shoes: Wave Mujin 2 Black/Red

Legs SO tired all the way through to top of Little Wold. Slight pick up on drop to Comber Dale and survived the trog up to Beverley Clump. Much better, although still pretty slow, on the (mostly) downhill return.

Thursday Jun 6, 2019 #

10 AM

Running long (Morning Yog) 53:20 intensity: (7:08 @1) + (22:00 @2) + (24:01 @3) + (11 @4) 9.4 km (5:40 / km) +272m 4:57 / km
ahr:112 max:126 shoes: Wave Harrier 3 Black

That was a bit slow! Beautiful morning though :)

Wednesday Jun 5, 2019 #

6 PM

Running warm up/down (Warm Up ) 5:37 intensity: (58 @1) + (4:39 @2) 1.07 km (5:15 / km)
ahr:105 max:113 shoes: Wave Ultima 8 Black/Green

Warm Up

Urban Orienteering race (Super Sprint) 7:26 intensity: (19 @1) + (6 @2) + (13 @3) + (6:44 @4) + (4 @5) 1.62 km (4:36 / km) +2m 4:35 / km
ahr:130 max:137 shoes: Wave Ultima 8 Black/Green

Hemswell Cliff - Poacher Sprint - Course A
QuickRoute

Urban Orienteering race (Super Sprint) 8:13 intensity: (15 @1) + (8 @2) + (8 @3) + (3:15 @4) + (4:27 @5) 1.84 km (4:29 / km) +3m 4:27 / km
ahr:134 max:141 shoes: Wave Ultima 8 Black/Green

Course B
QuickRoute

Urban Orienteering race (Super Sprint) 8:14 intensity: (17 @1) + (7 @2) + (7 @3) + (5:13 @4) + (2:30 @5) 1.83 km (4:30 / km) +6m 4:26 / km
ahr:133 max:142 shoes: Wave Ultima 8 Black/Green

Course C
QuickRoute

Running warm up/down (Warm Down) 6:42 intensity: (50 @1) + (1:41 @2) + (4:11 @3) 1.22 km (5:29 / km)
ahr:111 max:119 shoes: Wave Ultima 8 Black/Green

Warm Down

Tuesday Jun 4, 2019 #

10 AM

Running (rain and shine ) 37:12 intensity: (2:29 @1) + (12:49 @2) + (21:19 @3) + (35 @4) 7.16 km (5:12 / km) +178m 4:37 / km
ahr:114 max:126 shoes: Wave Kien 2 - pair A

You can tell that your body is still a bit tired when you think you are working at a fairly decent effort but your HR Zones and Splits indicate otherwise!
Out 19:09 / Back 18:03 - certainly expected a better return for the effort put in!

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