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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rcro

In the 7 days ending Apr 13, 2015:

activity # timemileskm+m
  Orienteering2 2:07:13 11.42(11:08) 18.38(6:55) 480
  Running - off road2 1:55:02 12.17(9:27) 19.59(5:52) 335
  Running1 53:42 6.9(7:47) 11.1(4:50) 140
  Total5 4:55:57 30.49(9:42) 49.07(6:02) 955
averages - sleep:4.6

» now

Monday Apr 13, 2015 #

Running (Westbury Harriers) 53:42 [3] 11.1 km (4:50 / km) +140m 4:33 / km
slept:4.0 shoes: Saucony Powergrid Triumph 11 y

Westbury group 2 with Lizzie. Downs loop with plenty of not so nice road early on - just going off road would have been nicer!

Not really got much pace today but put in reasonable effort up Parry's Lane, and got good pace towards the end of the long section to the Sea Walls. Hold up for several minutes at Glenavon Park due to somebody being taken ill.

Lovely evening to be out again.

Stayed behind for Neil's talk on running mechanics and efficiency. Interesting stuff and delivered well - gives plenty to think about next time I run and better context for the drills and efforts we do on a Thursday.

Arthur Vince has confirmed my appointment as controller - effective from SWOA meeting on 3rd June.


BOF website now finally put in a feature to look up all your results and ranking points - just log in and click on "My Results" on the left.

Sunday Apr 12, 2015 #

Orienteering race (SARUM Hamptworth) 1:12:41 [3] 10.88 km (6:41 / km) +220m 6:04 / km
slept:4.0 shoes: inov8 Mudclaw300 Yellow1

Sarum at Hamptworth. 9.6km brown.

Nice but breezy day. Very surprised map didn't go nort of pylons as fitting in 9.6k would involve lots of criss-crossing.

Steady pace but noticeably slowing by 6. Also got stuck in rhodies where the map implied a gap, and had to go back out and round - all whilst inside control circle. But then, the map was a lost cause anyway.

Clive following me out of 9 and 10, then overtook half way to 11 - and went off in wrong direction. Thrown by the track junction being completely different to map and it confused me too. More of Clive following me to 12 - but he overtook not long before control and built up some gap by 13. About this time it was going uphill and I slowed down a lot.

Now in to the really dodgy bits - contours, vegetation and paths were all nothing like as mapped so all I had to navigate from was the overprint. Surprisingly this worked well to 14, helped by seeing Clive coming out when I had thought he was long gone. 15 was a bit more lucky, as in the tangle of lines I was navigating 18-17. Found the control quite well and commented that it was a strange earth bank to be told by someone else it was described as a gully. Leaving 16 for 17 - going back to the control I thought I'd navigated to earlier - realised my mistake. 17 tough as hit an unmapped forest track and didn't know which side to look. Tactic was to look for a flag and run to it in hope it was right, and this worked.

18 seemed a bit funny. Contours no help until right at the end. Found myself on the eastern hillock of the two next to control and went in. Hesitant on 19 too. Had to climb through/over several massive fallen trees, but got it. Took the new road most of way to 20,roughly made things fit, even found a rootstock, but no control. Decided it had to be right and found flag on the "up" side of the roots - surely convention has it on the roots end?!

Easier from here on, helped by lack of undergrowth 22-23, but hampered by abundance of it going to 25 - pulled too far west.

Quite enjoyed it. Would like to think I've earned a ranking score today - 11 mins of Dane, but still 10 from Clive. Hope the times of the rest are very slow.

6th ahead of Romualdas and Richard Barrett - if only all maps were this bad!

Saturday Apr 11, 2015 #

Event: League 3

Orienteering race (NGOC Danby Lodge) 54:32 [3] 7.5 km (7:16 / km) +260m 6:12 / km
slept:5.0 shoes: VJ Integrator High (2)

NGOC League at Danby Lodge. 6.3km Blue.

Seemed to be very sluggish today - knew I wasn't going fast, that I was easily capable of going faster - just I couldn't seem to get the effort together to actually try that bit harder when I could. Think the shoes may have contributed a little. Having not worn them for a month, forgot just how heavy they are and was really struggling to lift my feet clear of brashings - so terrain speed was even slower than normal.

All that said, it was quite a nice course, and was clearly planned to avoid worst of undergrowth. Very slow 1-2 down slope with brashings, ok on 3 then initially left control heading for 5 (made this mistake before...), and then taking poorish route to 4. Too far down on 5 and didn't realise - so expect most of the time I've lost on people is up until this point.

Maybe going better after here - navigation was clean but course was quite simple. Probably lost a little bit cutting a small corner off just before 9 which was more brambly than expected. Definitely slow leaving 10.

Calves didn't like the first steep climb 7-8, but seemed ok going up after 12 - but again wasn't really getting any pace up.

Quite nice head to head racing for the last few controls and seems I got a fairly good line through the open just before the finish.

Certainly nice to be orienteering again, and good to have had a reasonable run despite above moans. Will aim to do tomorrow with mudclaws again and see how much easier it is.

Thursday Apr 9, 2015 #

Running - off road intervals (Westbury Harriers) 41:40 [5] 8.37 km (4:59 / km)
slept:5.0 shoes: Saucony Powergrid Triumph 11 y

Westbury "saw-tooth" intervals - 30,40,50,60 x 5 - with 15s rest and 90s between efforts. Fairly hard but maintaining good pace - just a bit slower than 3:00/k for most of it.

Would include the GPS plot but Polar Sync is now properly fucked - it will tell me the distance, km times, calories burned, recovery time etc - but won't upload small and minor things like, say, the GPS plot... Given people have been complaining about having this problem for two weeks now felt it was a good time for a strongly worded email to inform them of my dissatisfaction.

Actually - sorted in only 4 hours... Some good, honest, home-made software on github succeeds where Polar's official sync cannot - able to extract GPS plot, and assign it the correct start time!

Wednesday Apr 8, 2015 #


Having heard it suggested that BOK over-engineers everything, somewhat amused to see that, as a start official, I must wear hi-viz jacket at BOC...

Tuesday Apr 7, 2015 #

Running - off road (MDC Llanwonno) 1:13:22 [3] 11.22 km (6:32 / km) +335m 5:41 / km
slept:5.0 shoes: inov8 Mudclaw300 Yellow1

MDC run from Llanwonno.

Quite a trek to get here but wanted to go to St Gwynno Forest to see for myself why Jackie keeps on saying how horrible it was for orienteering. Turns out some bits were pretty nice, and would dare to say that all of it beats Worlebury any day.

Running was ok - quite a bit better than for last week, but of course was feeling yesterday in my legs. Keeping a fairly reasonable pace on some of the ups which was pretty good - certainly going better on the second half of the run. Mark S running very well at the front despite having had hard weekend with JK.

Plenty of fires around - but as sat nav took me slightly longer route through Ynysbwl meant I avoided having to drive through one! Looked like quite a big one behind Glyncoch on way home as flames were pretty clear from a couple of miles away.

Will be glad for a rest day now!

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