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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rcro

In the 7 days ending Nov 30, 2014:

activity # timemileskm+m
  Orienteering2 2:01:50 11.48(10:37) 18.48(6:36) 540
  Running2 1:47:38 12.12(8:53) 19.5(5:31) 90
  Orienteering - Night1 1:00:08 4.74(12:41) 7.63(7:53) 265
  Orienteering - Urban1 43:04 5.72(7:32) 9.21(4:41) 15
  Total6 5:32:40 34.06(9:46) 54.82(6:04) 910
averages - sleep:3.8 weight:71.7kg

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Sunday Nov 30, 2014 #

Orienteering race (NWO Cherhill Down) 52:54 [3] 7.97 km (6:38 / km) +260m 5:42 / km
slept:5.0 shoes: VJ Integrator High (2)

NWO local at Cherhill Down, in the fog. 6.5km blue.

Bit tired from yesterday, and given the climb here, was slow and steady pace rather than fast race. That said, wouldn't have managed to be that much quicker.

Clean for the first 10 depressions - but had initially disregarded 4 as it was on the side of the [unmapped] ditch rather than in the depression (the earth bank is mapped, but not the ditches either side).

Tiredness than began to creep in and was just slow for the rest of the way. Green vegetation blob at 11 now bigger than it was so went through it. 12 was a bit dodgy - veg boundary between rough open and ROST, where the trees went quite a bit further than the control!

Went down path and around on 13 as wasn't sure how clean the top was (it was good). Path wasn't great if you wanted to keep ankle in one piece. Walked up hill to 17, then bailed out of descending steep hill diagonally to crossing point and went right across bottom to western crossing point for 18.

Biggest mistake was on 19 as compass implied I was going too far west but turns out I was east of control. Assumed it was a large depression rather than depression on top of hillock so didn't go for the high bit. 1 min lost. Little pace left for the uphill run in.

9 mins behind Phil, 2 mins mistakes, maybe a couple of mins could have been got from running harder. Quite happy with the end time given the slopes and yesterday's runs.

Saturday Nov 29, 2014 #


£23.50 advanced entry fee for British Champs and £10 for colour-coded light green cheap alternative?? Afraid that's me priced out (>£15 = hmmm... it had better be very good; >£20 = no).

Am certain that I'll get much more cost effective enjoyment by parking the car in a layby and making up my own terrain run.

Based on this year's deflated entry due to high fees, good luck with making a profit out of it BOF.
11 AM

Orienteering - Urban race (Farnborough Urban) 43:04 [5] 9.21 km (4:41 / km) +15m 4:38 / km
slept:3.0 shoes: Saucony Powergrid Triumph 10 r

Farnborough Urban. 6.1km A course.

Hadn't originally planned to come, but keen to get a decent run after last weekend's disasters.

Planning ahead pretty well - identified the long leg well in advance and think I had the best route (Colin Dickson thinks it's best too). Navigation was pretty clean but went a bit wrong on route to 10 and ended up in a garden. Then on 11-12-13 was losing track of myself as planning the long leg. Small error on 22 - cutting corner and being wrong side of hedge and having to go back round. All told only 1 min of mistakes so fairly clean.

Clearly was a runner's course today as was really just a case of running as fast as you can once you've identified where the uncrossable fences are. With that in mind, pleased to have managed top 10 on course and maintained 4:32 km times pretty consistently throughout the run. Was going much better than I was at London yet ranking points almost 100 points lower! Suppose it's what you get from a runner's course when you don't consider yourself a good runner...

Not totally sure it was worth the fuel costs, but was a nice run out, "confidence boosting" technical difficulty, and the weather was brilliant.
5 PM

Orienteering - Night race (WNL Painswick) 1:00:08 [3] 7.63 km (7:53 / km) +265m 6:43 / km
shoes: VJ Integrator High (2)

WNL at Painswick. Route:

S-16-17-23-28-29-24-18-12-30-11-27-22-8-2-3-7-6-4-5-20-13-9-21-10-26-1-F. 505 points less 2 as penalty - 503 total (from 600).

Before start had already decided to go anti-clockwise, south first as avoided potentially nasty descents in areas around 22 and 26 - much rather go up than down here. Turns out it was a good move.

Started very early so was waking all the controls up south of the road - adds up to most of my lateness! Very hesitant early on and struggling with matching map to ground so lost a bit on 17 and 28. Took 23 early as thought it was only one on top of the hill (either faint contours, or just not seeing 12 why I ignored it) - Ifor's southern loop was far better.

Taking brambles pretty slowly into and out of 30, then pretty much right round 27 to find a nice entrance to the "green". Went back a bit west along road for entry to 22 and went over a massive hillock but couldn't find on map; soon started getting concerned and thinking of bailing out as have had trouble here in daylight - kept going north, found the crag, then the control!

Full loop of hill fort controls to leave options to get 14 and 15 from below at end if I had time (I didn't). Then messed up 7 by missing it and having to go back. Pretty good at the top end of map, but taking unmapped cycle path towards 9 wasn't sure if control was north or south of me so had to think a bit. Opted out of 19 and 25 because was a lot of climb and distance required for points.

Punched 26 with less than 5 mins to go so not time to hang around ascending hill and quite an effort to get back on just few seconds late. Pin-punching 1 on way down was some trouble as map got stuck on pins and wouldn't come off - had to rip it off. Easily 5s binned.

Enoyed it - nice night for orienteering. Apart from north edge of map, surprisingly dry underfoot. Have had a fair bit of trouble with the map over the years but got into it fairly well tonight.

Thursday Nov 27, 2014 #

Running intervals (Westbury Harriers) 55:16 [5] 8.1 km (6:49 / km) +60m 6:35 / km
slept:4.0 weight:71.7kg (sick) shoes: Saucony Powergrid Triumph 10 r

Westbury Harriers. 5x Bell Barn 1k loop (with rather undesirable 11m climb at end) - still 100% success rate for guessing these sessions.

Was delegated to lead the fast group but this didn't have to be from the front - just timings. Feeling steadily worse before we started, and thought I would struggle.

First 1 fast as some people didn't appreciate the warm up did loop of effort and wanted to be shown the way. Rest just plodding on as fast as I could and surprised at the consistency.

3:32, 3:50, 3:48, 3:49, 3:44

Again had a nice little group of us, fastest two doing 3:25-3:35, but top group thin overall - 8 - probably due to Weston Prom Race.

Really having to slow down for the corner as you get onto Canford Lane (amongst others) - Mark would have struggled - which kind of made 1 lap into several efforts with no recovery!

Quite pleased with how it went, and that it shouldn't have knackered me for the weekend. Not so pleased with cold, which I think I've had for a while, but coughing much more at the end. Hoping it's only a bit of dust being stuck in my throat rather than anything worse.

Wednesday Nov 26, 2014 #

Orienteering race (MLS Mytchett) 1:08:56 [3] 10.51 km (6:34 / km) +280m 5:47 / km
slept:4.0 shoes: VJ Integrator High (2)

MLS at Mytchett. 9.1km brown course.

Really nice area so pleased to have been able to get to it - seemed even more runnable than last year. Going well but control flow was pretty poor and the first I knew that 10 was a long leg was after I punched 9 - still kept moving but didn't feel smooth.

No major errors, but hesitant on 11, a little off on 14 and well off line on 21. Felt like there was a lot of following going on after 13 - people relying on me to find 15 the safe way and then cut my corner, didn't think the route I was taking to 16 was the best. Left 20 heading a bit west to pick up a path that turned out to be a north line, yet they were behind me then too (and not military). Dropped them around 23 and did a good route on 24 to finally break away.

Felt like pace was slower than I would have liked, but didn't have much energy to go harder.

Best MLS of the year so far.

Monday Nov 24, 2014 #

Running (Westbury Harriers) 52:22 [5] 11.4 km (4:36 / km) +30m 4:32 / km
slept:3.0 shoes: Saucony Powergrid Triumph 10 r

Westbury Harriers Group 2 with Alex. Boring out and back Portway loop.

As per last week started out to be told we would go at the correct speed for group and faster people should go in Group 1. Doesn't seem we actually went any slower at all.

Felt like a hard session and got my fastest time W on Portway by 20s.

Was 2 degrees but still felt ok in t shirt and shorts, but did start feeling a little faint when stretching out afterwards. Not sure if they were linked.

No idea if I'm going to do much training at all this week - haven't been able to find a lift for Wednesday so will have a fairly empty log unless I can think of anywhere interesting for a longer run instead (and the weather is any good for it).

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