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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: andypat

In the 7 days ending Jan 25, 2014:

activity # timemileskm+m
  Orienteering4 2:46:28 14.61(11:23) 23.52(7:05) 216
  Running5 1:48:07 10.09(10:43) 16.24(6:39) 60
  tennis1 1:30:00
  walk3 1:13:50 3.43(21:32) 5.52(13:23) 29
  Total12 7:18:25 28.14 45.28 305
averages - weight:108.5kg

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Saturday Jan 25, 2014 #

10 AM

Orienteering warm up/down (SOUL 1) 11:27 [2] 1.15 km (9:57 / km) +3m 9:50 / km
weight:109kg shoes: New balance

Short warm up in the pissing rain pre SOUL 1
11 AM

Orienteering race 1:01:44 [4] 8.92 km (6:55 / km) +65m 6:41 / km
ahr:157 max:171 shoes: New balance

Overall not a bad run but garmin suggests my HR was up and down a lot and 5min of standing still...
This I think the effect of the heavy rain meaning I was unable to plan ahead so much and had to stop and plan at each control - not good practice generally. Also rt calf sore again from about half way so running at less that optimum esp downhill.

Rookie error at 1 where failed to check which way Paul C went before me and took a dubious terrain route - suspect I may have lost as much as a minute - lesson learned!
Probably (I think) did my best work from 2-8 despite having a short wobble when I didnt spot the wee alley that 4 was hidden away in (nice spot)
My first rain affected error at 9 where misread map on the run and totally missed the steps up. Then compounded this by descending the steps instead of the smoother NW route to 10. Spotted the W route out of 10 to 11 but wasted this by falling into the same trap as previous year at 12. Wel almost - managed to pull out of the bad routechoice to the wrong level at the stairs just before but cost myself 30s at least. Felt my routechoices OK up to 18 and nailed 19 using same entry to the park as between 10 and 11. Took E route to 22 - not sure about this one but it felt like I didnt lose time on the runner I'd been close to. Went N to 23 and W past 25 to 24 (poss faster going E even with the double back. Rest fairly straightforward although wonder if the route N out of 27 might have been faster than retracing route down steps.

Overall enjoyed the race. Parking ticket didn't help, but I'm not allowed to talk about that any more... Did find the slightly washed out look for the houses on the map a bit tricky to get my head round initially. Chatting to Graeme afterwards he said he got the idea from London (presumably it makes the numbers easier to spot?) but I found it more tricky to differentiate the canopies, esp with the rain and poor light.

Orienteering warm up/down 25:50 [2] 3.0 km (8:37 / km) +30m 8:12 / km
ahr:124 max:147 shoes: New balance

Shadowing Mikey round course G. Impressed how well he coped with the mix of terrain esp the complex housing towards the end. Thought this was a reasonable compromise by EUOC, esp in comparison to some of the previous kids course. I'd imagine the M/W16- might have coped (and enjoyed) a few more controls in the tricky bit to the E of the pleasance tho as their times seemed a bit short.

Thursday Jan 23, 2014 #

8 PM

tennis 1:30:00 [2]

Tennis club night.

Wednesday Jan 22, 2014 #

5 PM

Running 17:03 [3] 3.01 km (5:40 / km) +10m 5:34 / km
ahr:146 max:168 weight:108.4kg shoes: New balance

Short run between work and picking up kids at SF

walk warm up/down 13:09 [1] 0.9 km (14:37 / km)
shoes: New balance

Walk back. Cool down
6 PM

walk warm up/down 36:09 [1] 2.82 km (12:49 / km) +20m 12:23 / km
shoes: Salomon XA 3D Ultra 2

Michael's punishment walk round Houston for being rude on the way home from school.
7 PM

walk warm up/down 24:32 [1] 1.8 km (13:38 / km) +9m 13:18 / km
shoes: Salomon XA 3D Ultra 2

Likewise Caitlin's efforts.

Tuesday Jan 21, 2014 #

Running 19:33 [3] 3.2 km (6:07 / km) +10m 6:01 / km
shoes: ASICS GT2170

Another short one in Nottingham before work. Calf much improved after last night's recovery run.
9 PM

Running 32:46 [3] 4.73 km (6:56 / km) +25m 6:45 / km
ahr:132 max:147 shoes: ASICS GT2170

Short extra recovery run - mainly to check garmin working again - it is!

Monday Jan 20, 2014 #

6 PM

Running 20:51 [2] 3.2 km (6:31 / km)
ahr:129 max:138 shoes: NB 760

Short recovery run in Altrincham. Rt calf still a bit painful from yesterday. Garmin p laying up and not finding satellites or something.

Sunday Jan 19, 2014 #


Post race analysis. I think I ran a decent race but a bit disappointed in the time. Would like to be doing this sort of race in closer to 20min. Much of that needs to be fitness and weight loss but I reckon I could bbc ave taken a minute or so out of that course today.
1. Shoes. That was a studs race not a trail shoe race. Plan. Buy new shoes...
2. Specs. Spent some time wiping specs with rain. Do I need to run in a visor or bring a j cloth???
3. Route choice. Missed a better route out on the road to 5 although to be fair the circle partly obscures the steps. Obvious now but with rain soaked specs I thought it wasn't a viable route. Then missed another good route to 6 down the same steps.
So in summary the planner got me and I would have done better in the dry....
10 AM

Running warm up/down 17:54 [2] 2.1 km (8:31 / km) +15m 8:14 / km
shoes: Asics rainbow shoes

Warming up for a while before my run.
11 AM

Orienteering race 23:45 [4] 3.78 km (6:17 / km) +61m 5:49 / km
ahr:164 max:179 weight:108kg shoes: Asics rainbow shoes

Leg 3 (of 4) on the CLYDE 3rd team at the mixed sprint relay in Perth. New touchfree SI trial. Enjoyable race, spoiled a bit by the awful weather (was forecast to be nice). Definitely underestimated the footwear - need a better set of studs for this type of race.
Enjoyed using the new touchfree system. A few mispunches among the competitors but to be expected with a new system.
Didnt really get any head to head racing as the small field was well spread out by the time I started. I think the need to give the elites a feel for the format meant the distance was set for them and therefore a bit on the long side for a sprint for the rest of the mixed teams. Enjoyed the race, definitely will give it a go again.
12 PM

Orienteering race 43:42 [4] 6.67 km (6:33 / km) +57m 6:17 / km
shoes: New balance

2/3 of the urban long race after my sprint relay run.

Feeling surprisingly fit after my relay run so going OK. Unfortunately the relay started 15-20 min late, but the urban race organisers werent able to push back the course closing times due to a need to vacate the building, although they did allow us to start late. So with the sprint courses being quite long, I only had about 40min to do my course. Tried to swap down but none available although I was offered to be able to copy the short course onto my long map. In the end opted to cut short at an obvious place (control 19) and had a different run in to everyone else!

A wee bit disappointed that having asked a couple of times if there was any flexibility in the course closing times due to the earlier delay and being told no, that there was fair numbers of people who clearly ignored the course closing time and were still being allowed to finish - I guess that's a minor and selfish gripe but it would have been nice if that had been a bit clearer.
(I should say I'll take that all back if the results show they've all been DQ!)

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