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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: A smith

In the 7 days ending Feb 24, 2014:

activity # timemileskm+m
  Running5 2:40:42 21.83(7:22) 35.14(4:34) 285
  Orienteering2 1:47:21 10.88(9:52) 17.51(6:08) 748
  Erging1 30:00 4.41(6:48) 7.1(4:14)
  Circuits1 27:00
  Running Drills2 18:52 1.25(15:04) 2.02(9:22)
  Total6 5:43:55 38.38 61.77 1033

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Monday Feb 24, 2014 #

4 PM

Running 44:46 intensity: (20:37 @1) + (24:09 @2) 9.26 km (4:50 / km) +90m 4:37 / km
ahr:136 max:151 shoes: Inov-8 Terrafly 303

Uni Parks, Mesopotamia, Headington Hill Park, South Park, Christ Church Meadow. The closest to an off road loop I'm going to get this close to home, although Mesopotamia was disappointingly concrete. River levels dropping, and aside from the smell they've left things seem to be returning to normal. Maybe rest would have been a better call today, but I really needed a run, and mind beat body and it was good to get out. HR nice and low, so an actual recovery run, other than the outrageous 142bpm for the second km I hit when some punter decided to try and overtake me in in Uni Parks, and I picked it up as his footsteps drew nearer. On the whole not in the best mood, but the most motivated I have been in over a year. The hunger is definitely back.

Sunday Feb 23, 2014 #

11 AM

Running warm up/down 8:12 [2] 1.61 km (5:06 / km) +1m 5:05 / km
shoes: Inov-8 X-Talon 212 (2)

We knew beforehand that we had a small outside shot at defending the title. With EUOC their weakest in years the podium was between us and ShUOC 1 and 2. Realistically I needed a lead on last leg over ShUOC 1 for us to win, as there was no way I was dropping or outsprinting Jonny. This meant we needed to be ahead from the start, as while Jamie and I could hold ShUOC, we were going to struggle dropping Willy or Jonny. Ben delivered exactly this, coming back in 2nd with the crucial 2 minute lead over Malley. Jamie delivered on 2nd leg, absolutely smashing it to come in 1st and extend the lead over ShUOC. The warm up was excited but nervous.

Running Drills 3:52 [2] 0.52 km (7:30 / km)
shoes: Inov-8 X-Talon 212 (2)

Orienteering race 36:16 [5] 6.44 km (5:38 / km) +265m 4:40 / km
shoes: Inov-8 X-Talon 212 (2)

BUCS Relay. Started in 1st by Jamie with a 3minute lead, finished 3rd behind ShUOC 1 and 2, 12 seconds back.

Started comfortably hard, knowing a clean run should bring home the win. 3 was slightly too low, but as the elephant track running low was faster I decided to banana and was in control (5secs). 5 slightly too far right, drifiting on the hill and hadn't read the vegetation detail (5secs). Slight banana into 6 but in general running well over the top section, and no sign of anyone else chasing. Changed my route to 8 to round once I hit the track and saw how much faster it was. Cut into the forest to avoid dog walkers but still ran a good line. Cut in slightly too early at the track junction but hit it cleanly.

9 I had glanced at briefly but hadn't planned. Checked the map leaving 8 and read to run below the crags, parallel to them, looking for a boulder after a gap in the crags with a steep re-entrant to the right. The terrain was rocky and slow going, but as everyone had to slow down I decided not to rush and take it carefully. Control is north side of a boulder, lower down the slope from some higher up larger rocks. Find the rocks, check the boulder, no control. Double check I've passed the re-entrant, maybe I've not gone far enough. Think I've passed it, but I'm moving a lot slower in the rocks so maybe my distance judgement is off- carry on parallel to the crags. Check more boulders, no contol. Get sight of the large semicircular crag that is below the main line- I've come too far. Shit. Definitely overshot. Run down to the path and relocate, make sure I'm going in from the rightplace. Check the control circle again to make sure I've read all the detail and will hit it cleanly this time- where's the circle? It's not on the boulder below the line of crags. Follow the line back from 10- fuck! The circle is on a different boulder north of the path, downhill. Is this the same map? I was convinced I was searching in the circle- it seems to have moved. Quickly cross the path and start heading east, running to the north side of all the boulders. Find one control, not mine. Find another, not mine. See Olly Williams running west. Fuck! I've blown the lead. Head further East, find 9.

Pushed hard out of 9 to try and close the gap. I caught Olly in the individual- I should be able to catch him again. A sprint finish will be tough but if I can close the gap by 12 or 13 on the long downhill legs, I might be able to take him on the hill. Good bearing and I hit 10 clean. To 11 I've planned to go up, over the bridge and in from above. Olly is contouring. I hit the hill hard, find my attackpoint on the depression, and hit the control cleanly with a good bearing. Olly has run past too low. Different gaffle or a mistake? Either way I've closed the gap and I've got a long downhill section to attack. Take as much speed as I dare down to 12, Olly appears from the left, we're side by side. Hit 12 cleanly, although slightly right. Olly carries on the a control lower down- I am clear! I push hard down the hill to 13, trying to open the gap as much as I can. It is the final section of 3rd leg- no more gaffles. Hit 13 clean and head up to 14- Olly is punching as I see the control. Shit, it's still gaffled, he's on a shorter gaffle. Chase hard but he's holding the gap, the course is straightforward from here. Try and claw back something on the hill but it's gone. Leaving 17 I see Jonny's silhouette further up the hill. We're not 2nd, we're 3rd. Try and respond to the Oxford cheers from the team waiting by the last control to run in the victory, but Olly and Jonny are gone, and I've lost our BUCS relay title from an unassailable lead. No hat trick. Jonny turns round on the line, sees me, screams and hugs Willy- he didn't even notice passing me. I finish, throw my map away, punch, stand there, download, throw my splits away, and head out to warm down, not wanting to talk to anyone.

I still don't understand why I misread the circle for 9. There is a lot of detail on the map, so the real circle and the one I though I saw would both have been broken. There was a slight curve in a contour above the crags which may have looked like the edge of a broken circle. As I couldn't see the line out of 8, maybe I saw the number 9 and assumed that like 8 the circle was south of the number. If the number had been east of the circle rather than north I don't think I could have made the mistake. But whatever it was, I lost 3 minutes 20 seconds, and let Olly and Jonny straight past me. I haven't made a mistake that big for years, and can't remember making one so stupid for longer. My navigation and orienteering were fine, I just didn't see the circle. Without the mistake my leg time would have been 32:35, which would have been an easy win for OUOC, and competitive with the other guys given I had the longest gaffle.

I had no particular reason for assuming that the final section would be ungaffled today other than because it normally is for last legs. I've often thought it shouldn't be in the past, generally when I've had Chris Galloway a metre behind me and I've been desperate for absolutely anything which would let me get away, but after today, I do see the reason for it. It wouldn't have changed things, as gaffling is fair, and if the last sections were ungaffled the effects would correct themselves earlier in the race, so Olly would have had a bigger lead, but as a more general point I think on reflection it is better for athletes and spectators to know exactly where they stand in terms of position going into the last loop.

I've had earlier leg runners mess up for me before, and had last leg runners lose leads too. Probably the worst feeling I've had in orienteering, worse than missing the JWOC Middle A Final by seconds, or breaking a compass in the qualifier, was losing the gold today, after the boys had done everything I could have asked or hoped for. It was a fantastic effort from OUOC today and I was the weak link in the team. We were good enough to win without Peter and Cherry and to be able to say that is very strong. With Ben leaving next year and everything going right on the day today, it'll be far tougher to come back next year and reclaim the title. Not over it yet, and while there were a lot of positives in todays perfomance, I'm not sure I even want to look at them. This one will hurt for a long time.

Running warm up/down 10:13 [2] 1.71 km (5:58 / km) +41m 5:19 / km
shoes: Inov-8 X-Talon 212 (2)

Went back into the area as soon as I downloaded. To the cairn where I relocated the last time I ran a relay on Danefield. At JIRCS 2007 I led the entire leading pack of M14s in completely the wrong direction, and lost a lot of time after setting off in the lead. Then Hector smashed last leg and brought it back home for YHOA. In a very different place today. Stopped at the cairn for a while. The lowest I've felt in Orienteering for a very long time. After some tough self talk headed back to apologise to the team. Still feeling pretty low, but some wise words from Eddie helped put my head in the right place. 21 weeks to go. The hunger is back.

Saturday Feb 22, 2014 #

1 PM

Running warm up/down 7:50 intensity: (19 @1) + (18 @2) + (7:13 @3) 1.57 km (4:59 / km) +104m 3:45 / km
ahr:160 max:167 shoes: Inov-8 X-Talon 212 (2)

Orienteering 1:11:05 intensity: (16 @1) + (2:49 @2) + (40:07 @3) + (27:53 @4) 11.07 km (6:25 / km) +483m 5:16 / km
ahr:164 max:175 shoes: Inov-8 X-Talon 212 (2)

BUCS Individual

Running warm up/down 9:30 intensity: (5:57 @1) + (3:33 @2) 1.7 km (5:35 / km) +31m 5:07 / km
ahr:132 max:145 shoes: Inov-8 X-Talon 212 (2)

Thursday Feb 20, 2014 #

1 PM

Running 4:03 intensity: (32 @1) + (3:31 @2) 0.95 km (4:16 / km)
ahr:139 max:147 shoes: Inov-8 Terrafly 303

To Uni Parks for drills with OUCCC.

Running 42:59 intensity: (1:42 @1) + (28:42 @2) + (12:35 @3) 10.21 km (4:13 / km) +11m 4:11 / km
ahr:148 max:158 shoes: Inov-8 Terrafly 303

Laps of Uni Parks with Oli Starkey. In hindsight could probably have done one lap fewer and still got what I wanted from a taper session. Not a big fan of running laps of things, even with places flooded 40 minutes will get you more interesting places. Still, the first time round the Duck Pond in a while #adventurous.

Running Drills 15:00 [1] 1.5 km (10:00 / km)
shoes: Inov-8 Terrafly 303

Not tempoing or circuiting today due to the BUCS taper. Drills with OUCCC, then more drills while everyone did circuits.

Wednesday Feb 19, 2014 #

6 PM

Circuits 27:00 intensity: (10:00 @2) + (12:00 @3) + (5:00 @4)

Rowing circuits.

Erging 30:00 [2] 7.1 km (4:14 / km)

Very easy half hour, for some reason today I was rating too low rather than too high- maybe lethargy or not having eaten much? Not doing the Friday rowing trainings this week, could feel the core session from last week at Hyde Park Relays so not worth it, so did this to make up for it in part. Trying to control the taper for BUCS, feeling positive.

Tuesday Feb 18, 2014 #

5 PM

Running 5:21 intensity: (2:17 @1) + (3:04 @2) 1.18 km (4:32 / km)
ahr:134 max:146 shoes: Inov-8 Road-X 255

Running 22:09 intensity: (1:34 @1) + (4:33 @2) + (5:06 @3) + (10:56 @4) 5.76 km (3:51 / km) +4m 3:50 / km
ahr:160 max:175 shoes: Inov-8 Road-X 255

5(2.5)4(2)3(1.5)2(1)1. Missed the OUCCC session today as I had reading I needed to finish by 2, and didn't have much time, so went for a short session. In Uni Parks until 5:30, then round the roads near LMH because the parks were officially closed and I didn't fancy someone shouting at me ruining my session. Felt fairly easy, hitting 3:20m/kms seems very comfortable, but struggling to get much under. Don't think I was pushing hard enough on the reps, which is hard to judge solo. Still, fitted in a short quality session in a day that didn't really have room for one, and keeping things easy with BUCS coming up isn't a bad idea. Still over 5 months till I need to be fast.

Running 5:39 intensity: (40 @1) + (4:59 @2) 1.19 km (4:45 / km) +3m 4:42 / km
ahr:140 max:146 shoes: Inov-8 Road-X 255

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