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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rcro

In the 7 days ending Jan 12, 2015:

activity # timemileskm+m
  Running2 1:53:55 14.15(8:03) 22.77(5:00) 215
  Orienteering - Night1 59:09 3.63(16:18) 5.84(10:08) 170
  Running - off road1 44:07 4.46(9:54) 7.17(6:09) 350
  Total4 3:37:11 22.23(9:46) 35.78(6:04) 735
averages - sleep:3.8 weight:73.3kg

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Monday Jan 12, 2015 #

Running (Westbury Harriers) 48:44 [3] 10.35 km (4:43 / km) +80m 4:32 / km
slept:5.5 shoes: Saucony Powergrid Triumph 11 y

Westbury group 2 led by Alex.

Legs still feeling Saturday so going quite slow most of the time.

Wind wasn't too bad apart from on the Downs and very lucky to just miss the rain.


Already only 2k off last January's total distance ran, so looking good for keeping distance up through 2015 - although still a long way off Jan 2012 total!

Saturday fell race results still look to need work but looks like, despite walking very slowly for a hell of a lot of it, managed top half again so that 2015 target has been doubly beaten within 2 weeks.

Sunday Jan 11, 2015 #

Event: WIM Galoppen

(rest day)

Saturday Jan 10, 2015 #

2 PM

Running - off road race (Tor y Foel) 44:07 [3] 7.17 km (6:09 / km) +350m 4:57 / km
slept:2.0 shoes: inov8 Mudclaw300 Yellow1

Tor y Foel race after a morning at work. Very poor night's sleep and given the expected wind didn't really know why I was going.

Still was a nice run and going reasonably, but easy for the first 2k or so before hitting the wind and starting to struggle. Still think I struggle more against the wind than most others due to size and density - certainly almost everyone that passed me was either smaller of much bigger built and less of a sail.

Hence really struggled up the hill, aware of calf playing up a bit so didn't want to push - but it was definitely the wind that was the main problem. After the top, stuck to the race route rather than any short cuts so lost out to some other orienteers, but got the pace going into the wind and even overtook a few people on the descent. Had one moment where a massive gust of wind hit me and knock me back some distance, suppose I now know what running into a wall feels like...

As hit the stony path back (somehow still against a very strong wind) managed to close in about 300 yards on a big group ahead but only just overtook the first one on the dam at the end.

Clear day and good views when not trying to keep head down. Spillway was looking good and found a nice waterfall. If the race was an hour later would have been fighting not just wind but also hale and snow so very lucky with the timing.
5 PM

Orienteering - Night race (WNL Trellech) 59:09 [3] 5.84 km (10:08 / km) +170m 8:50 / km
shoes: VJ Integrator High (2)

Western Night League on Beacon Hill/Wye Valley slopes. Even more grotty than it was last time, with half the map trashed by forestry and the other half being the slope, and after tonight I still don't think point features are quite right there!

S-1-16-2-20-10-15-14-28-8-13-22-18-3-11-4-7-28-F. 340 points, exactly same as Paul, just I was in time... Joint 4th with Matt.

Wasn't planning on trying too hard tonight so kept to paths into 1. Lost 3 mins on 16 as forest trashed, all brambly, and control well hidden - I'd been just a couple of steps from it first time and had to relocate from vegetation.

Went in too early for 20, and a bit of guesswork on 10 - rough bearing, then stopping to try and match features in totally trashed area - very lucky to find.

Unsure on 15 - don't think the map helps as marsh, slope and vegetation not as mapped. Did find a massive unmapped boulder though. Eventually came across a stream and followed it down to control. Didn't see nice way across brambles and stream for 28 so went round, but got a good route through coming back. Had trouble finding attackpoint on path for 8 so overshot and had to come right up from path junction, fighting through some real grot.

Reasonable route to 13, then stupidly broke my resolve and went for a bit of slope rather than dead running 1k straight to 3. Lost a couple of mins on 22 - felt I went in at right height, but found the depression below me, so had to struggle down to the small crag. No idea at all where I was going in for 18 but as it was thick vegetation and across a rocky spur without control, can only assume I'd fallen off the map somewhere. Lucky to see lights to lead me in to right control. Then tried for 19 but gave up after 2 mins of clambering over rocks and then hitting a big bank of inpenetrable thigh deep.

Bit short of time from here so kept it simple mostly to paths and got helped into 26 a bit by Matt.

Think Ifor's planned well for the area, and tomorrow's courses should be good. Still maintain that the map isn't really up to date enough with regard to vegetation - and this is more important in night o when you can't see how bad it is until it's too late. Definitely the trick for tonight was to stay off the slope - think there was 290 points possible with only about 2k running and 6 contours ascent, and that would have been about good enough for top-10.

Thursday Jan 8, 2015 #

slept:3.0 (rest day)

Working late as expected. Got in to work for 7.40 which is a new record

Tuesday Jan 6, 2015 #

Running 1:05:11 [3] 12.42 km (5:15 / km) +135m 4:59 / km
slept:4.5 weight:73.3kg shoes: inov8 Roclite295 (2)

Sea Mills > Shirehampton > Penpole > Blaise and back down the valley.

Started off steady but got in to it as it went on. Hills a bit of a struggle though.

Often on my own at the front but good that Tommi was going well and often the next one behind - didn't seem that Michael was trying at all tonight.

Did well to keep a good pace when out front as torch battery at end of life and visibility was much closer to 1m ahead than 2...

Expecting to be stuck in work late for rest of the week so that's probably the lot until Saturday.

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