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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rcro

In the 7 days ending Sep 7, 2014:

activity # timemileskm+m
  Running3 2:49:35 18.55(9:09) 29.85(5:41) 35
  Orienteering1 57:31 3.81(15:06) 6.13(9:23) 285
  Orienteering - Urban2 30:49 3.84(8:02) 6.18(4:59) 90
  Total6 4:17:55 26.2(9:51) 42.16(6:07) 410
averages - sleep:4.8 weight:70.9kg

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Sunday Sep 7, 2014 #

Orienteering race (British Middles) 57:31 [3] 6.13 km (9:23 / km) +285m 7:37 / km
slept:5.0 weight:70.9kg shoes: VJ Integrator High (1)

British Middles at Brereton Spurs. 5km M21E course.

Much better event than yesterday, once we found the event. Area was much better than the details suggested too - made for a nice day.

The orienteering didn't go quite so well but as a percentage I suspect I messed up far fewer controls today than most days of the Lakes:
2 - 30s - just not seeing the control
3 - 30s - ran south rather than SW
5 - 20s - didn't see control
6 - 30s - crap route, went SE and realised going back via 4 was quicker just too late
7 - 60s - unsure where I was but found a spur - confirmed I was on the wrong one when the control was a digit out.
12 - 20s - went in from road too early and found control on bush
13 - 20s - veering to right but realised before hitting 14
15 - couldn't match map well around here but knew was roughly right. Getting very confused heading out towards 16 afterwards but eventually hit the fence - maybe 1 min over 14-16
18-19 - had no plan until half way there, rough underfoot but wasn't any real mistake
22 - 60s - veered some way left without realising and got confused
23/24/25 - 20s miss on each, but going very tough on 24 due to brashings
29 - 60s - not sure what to expect from the map, but did keep finding control 124 where I wanted mine to be - relocated twice to same hole and eventually found control on vague feature to NE.

No massive mistakes as legs were short, but lots of little ones add up to 7-7.5 mins - and think 50 mins is about what I should have expected from a clean run in that terrain. Quite happy that it was pleasant woodland, and that when I made a mistake I knew what I had done fairly quickly. Despite the time loss, in about the right place in the results so implies that quite a lot had scrappy runs today.


No running tomorrow as shin wasn't too keen on more start-stop sprinting on hard surfaces yesterday. Should be fine but not sure following the weekend with long run on tarmac and then AXA-5 without a rest day is a good idea...

Saturday Sep 6, 2014 #

11 AM

Orienteering - Urban race (British Sprint Prologue) 17:23 [3] 3.45 km (5:02 / km) +50m 4:42 / km
slept:4.0 shoes: Saucony Powergrid Triumph 10 r

2.5km heat 1.1

Bit confused on 1-2 and stopped a building early to think how to do it right. Overshot 8 and forgot about last minute OOB (unmapped) on 10-11.

Because bridge shut off and marked on map (but not informed in start lane) took south route on 12-13. Not quicker.

Rest of the course was ok. Just missed out on making B final and felt a little short changed given our heat had over 10% more people than the other two, yet was not weighted any better.

Outcome from the morning was that the orienteering was ok, but the rest of the package for the day was awful - you had to be there to believe it.
2 PM

Orienteering - Urban race (British Sprint Final) 13:26 [3] 2.73 km (4:55 / km) +40m 4:35 / km
shoes: Saucony Powergrid Triumph 10 r

C1 final - 2.3km on straight line.

Fairly unexciting course but 14 needed a bit of thought. Managed to finish 4th - just down on 3rd and fairly close to the top two.

Found an unmapped tunnel afterwards - quite interesting. Heard Adam had a good long chat with the organiser and she gave him some useful pointers on how to improve his technique.

Thursday Sep 4, 2014 #

Running (Westbury Harriers) 52:19 [5] 7.97 km (6:34 / km)
slept:5.0 weight:70.9kg shoes: Saucony Powergrid Triumph 10 r

5x 30s/40s/50s/60s - 15s rest between efforts, 90s between blocks.

Hard session. Trying to get the recovery right but on 15s you've lost 10 by the time you've slowed down - hence didn't recover. Glad when it was over but it could have done me some good, hope I'm not aching for the weekend now.

Tuesday Sep 2, 2014 #

Running 1:04:32 [3] 10.14 km (6:22 / km) +5m 6:21 / km
slept:5.0 shoes: Saucony Powergrid Triumph 10 r

Up the river from Oldbury on Severn.

Away from river the footpaths were either non existent or impenetrable so lost a lot of time trying to find a way through. Would be much better to stick to the tracks and skip out the fields next time.

Monday Sep 1, 2014 #

Running (Westbury Harriers) 52:44 [5] 11.74 km (4:30 / km) +30m 4:26 / km
slept:5.0 weight:70.9kg shoes: Saucony Powergrid Triumph 10 r

Westbury Group 2 on the most boring route ever.

Put in a steady effort down the Portway as far as BVR. Falling away at the back for the first 600m or so of the return but then built the speed up and had shot past everybody to be right at the front by Sea Mills - obviously am better at longer efforts rather than short if it takes so long to get a good speed up. Did leave me feeling fairly knackered by end of Portway but still seemed to have something in the tank to keep going at reasonable pace.

Hoped to better last week's 10k time but it seems that some of the regrouping loops put paid to that. Not far off though! Did well to overcome the thinking I was tired, as very little to think about when running for miles along dual carriageway with nothing else (apart from a peregrine near BVR) to distract me.

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