Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: A damp otter

In the 7 days ending Mar 31, 2013:

activity	#	time	miles		km		+m
Orienteering	4	2:42:52	20.49	(7:57)	32.98	(4:56)	627	98 /	110c	89%
Warm up/ Warm down	11	1:43:57	7.82		12.58		40
Running	4	57:03	7.53	(7:35)	12.12	(4:42)
Total	14	5:23:52	35.84		57.68		667	98 /	110c	89%

1:48

0:00

» now

Sunday Mar 31, 2013 #

8 AM

Running (Easy jog ) 15:31 [2] 3.04 km (5:06 / km)
shoes: Inov8 f-lite 195 (red)

Round the village again to loosen off and shake off the legs, 3rd fully sunny morning in a row.

9 AM

Warm up/ Warm down warm up/down (Warm down/ stretching) 4:00 [1]

1 PM

Warm up/ Warm down warm up/down (warm up) 12:15 [2] 2.08 km (5:53 / km)
shoes: Inov8 oroc 280

easy and reasonably short warm up, to and from and round the warm up map and then some strides.

Orienteering race (JK long distance) 1:17:00 [4] *** 14.72 km (5:14 / km) +270m 4:47 / km
spiked:21/25c shoes: Inov8 oroc 280

not happy with this at all, a race of 3 parts, the first section started great, hitting 1,2,3 and 4 bang on and steadily without any worry, got a slight glimpse of dane up the hill going to 5, then had a disastrious 5th control, lost 4.5 mins, as i made a complete parallel error with the two extremly similar paths to the left and right ofthe control, i came out of 4, hit the tiny small path thinking it was the slightly bigger path to the right, then i cut across to the main path (which i thought was the other main path and disaster ) relocated once but as the two sides were so similar i just ran in again and made another mistake, then relocated again and realised what i had done, pretty annoying. then i knew i had to run the rest hard to have any chance of Jwoc selection remaining, i hit the next two well, slight bannana on 8 losing me 30 seconds, hit all the controls in the dark stuff fine, saw jonny and willy going into 11 as i left it, pushed hard to stay ahead and didnt get caugt till 18, stuck to jonny till 20, then lost him and made a mistake losing me 2 mins on 21, then i hit the wall, and crawled into the finish. Somehow managed to pull from close to last bak into a respectable 4th, still miles down on Aidan's 70 mins and jonnys 64 ! About 2 mins down on Dane and chris. Really annoyed about the mistake it was so stupid and I don't normally make parelell mistakes. Pretty dissapointed to be 4th overall only 30 seconds off podium and 2 mins off of silver.

Having said that I can't complain this JK In general has gone well for me, took me first proper gold in the JK sprint which I was really happy with and SILVER in the middle which was equally pleasing, I had the best average position out of all the M18E's and the 5th best average % behind the winner out of all the juniors. Really feel like I had an extra gear in the legs this year, and for once I performed when it mattered :-).

Day 3, Course 02 - Splits

Saturday Mar 30, 2013 #

8 AM

Running (Easy jog) 14:11 [2] 2.78 km (5:06 / km)
shoes: Inov8 f-lite 195 (red)

Easy jog round the village to loosen the legs.

9 AM

Warm up/ Warm down warm up/down (Stretching) 4:00 [2]

Stretching.

12 PM

Warm up/ Warm down warm up/down (warm up) 9:30 [2] 1.44 km (6:36 / km) +40m 5:48 / km
shoes: Inov8 oroc 280

warmin up for the middle a bit shorter than i had planned as i timed leaving the assembly badly.

1 PM

Orienteering race (JK middle 2013) 34:33 [5] *** 6.95 km (4:58 / km) +310m 4:04 / km
spiked:16/18c shoes: Inov8 oroc 280

Jk middle race at hambledon, now possibly one of my favourite areas, i loved this area 2 years ago at the southern champs and this didnt disappoint, classic runnable southern terrain. started well, not as nervous as yesterday, one was a little bit hidden, but it was in the right place, just needed caution, 2 was fine, running with jamie stevenson to 3 although he had a slightly different control, could see 3 from a distance but i still went to high as i wasnt sure it was ours, ran hard to 4, slight wobble on 8 where i hit the 21's small depression and hesitated, got under control quickly again though, 9 slight bannana before going right, got a glimpse of aidan heading to 10 at the top of the hill, slight hesitation at 14, heard commentry at this point saying "adam potter is leading at the intermediate" this put be off a tiny bit but was motivating, then cocked up 15 big time, hit the fence area as i was planning to go straight, then went up and over the top and got caught in the green, lost 45 seconds, and the 15 seconds lead i had on aidan, then heard the commentator letting me know i had lost time, nice of him to remind me. then pretty ok from then on, lost 15 seconds on 17 as i ran to another bush slightly south first. finshed in the same as last year 2nd on M18E, but this time only 36 seconds behind aidan which im pleased with :-) annoying about 15, but i will learn from it.

Warm up/ Warm down warm up/down (warm down ) 8:00 [2] 1.21 km (6:37 / km)
shoes: Inov8 oroc 280

jog back to the clothing jump with chris G and will.i.am, should have probably done some stretching...

Day 2: Course 2 - Splits

Friday Mar 29, 2013 #

Event: JK 2013

8 AM

Running (easy loosener) 15:45 [2] 3.16 km (4:59 / km)
shoes: Inov8 f-lite 195 (red)

just to loosen the legs, just around the fields in the village, it was very cold but it was nice and sunny :-)

Warm up/ Warm down warm up/down (stretching) 5:00 [1]

2 PM

Warm up/ Warm down warm up/down (warm up) 20:00 [2] 3.1 km (6:27 / km)
shoes: Inov8 f-lite 195 (red)

warming up around the warm up map, then some steady drills and strides.

Orienteering race (JK sprint 2013) 14:56 [5] *** 3.75 km (3:59 / km) +15m 3:54 / km
spiked:17/19c shoes: Inov8 f-lite 195 (red)

jk sprint, feeling pretty hyped and nervous beforehand, but this time i managed to control them. didnt start very quick, spent the first 3-4 controls getting into the map, i lost 9 seconds to chris G on the first control alone, non optimum route to 2, spent about 6 seconds punching 3 as it was stuffed right in the corner, and i couldent get it in, so just hovered it above in the end and crossed my fingers that it registered, unsure about my route to 4, although it seemed ok, slight overshoot of 5, then after 6 i upped the pace a little bit, but due to the levels of adrenaline, the intensity didnt feel that bad and i felt very fit and fast, 8.9,10 all fine, caught chris at 12 and went straight passed him, but he pushed me on and allowed me to flow nicely into the finish, commentary was motivating coming in. genreally a good race felt fast, a few little route errors hesitations etc but they wernt to costly, really pleased to win this race on M18E, probably the most prestigious sprint race of the year and a great start to my JK, only by 2 seconds to chris in seconds though so it was a close one, over 30 seconds down to 3rd though. 4th fastest junior too, with jonny crickmore setting a quick 14:03, still a while off murray strain on M21E running 13:19.

C • Well done 3

3 PM

Warm up/ Warm down warm up/down (warm down ) 10:00 [2] 1.1 km (9:05 / km)
shoes: Inov8 f-lite 195 (red)

warm down with jack.

10 PM

Note

i dont usually like to comment, but i think its stupid people who are complaining about mispunching due to "emit" its your fault that you don't make sure it registers not emits....

C • problem solved. 14

Day 1, Course 01 - Splits

Thursday Mar 28, 2013 #

4 PM

Note
(rest day)

Went out and mappen WESTERN purdown at sprint spec, Maps 86.7% done, it Also involved walking around and looking for good routechoice in hermitage wood, don't worry not the same hermitage wood as in Newbury.

Wednesday Mar 27, 2013 #

11 AM

Orienteering (easy sprint training) 36:23 [3] *** 7.56 km (4:49 / km) +32m 4:43 / km
spiked:44/48c shoes: Inov8 f-lite 195 (red)

went for a steady run/ map run round an extended sprint course that i planned myself round UWE and my new stoke park map. the uwe map was needs some updating but the stoke park map was pretty good so i was pleased, not to sure of the scale of the map though, but it was a lot more fun than a steady run and was good to get my head back into sprint O maps.
http://connect.garmin.com/activity/289674804

12 PM

Warm up/ Warm down warm up/down 7:00 [2] 0.58 km (12:04 / km)
shoes: Inov8 f-lite 195 (red)

warm down then stretching back at home.

Tuesday Mar 26, 2013 #

7 PM

Warm up/ Warm down warm up/down (warm up along the track) 9:12 [2] 1.84 km (5:00 / km)
shoes: Inov8 f-lite 195 (red)

jog round the buildings, then some drills, strides.

Running intervals (track intervals) 11:36 [5] 3.14 km (3:42 / km)
shoes: Inov8 f-lite 195 (red)

short sharp session at the track, wasnt going flat out on the reps but i was running them comfortably hard , my session was 3x 600m with about 2 mins jog back round to the 200 line, then 2x200m strides, i felt a tiny bit stale and lethargic after 2 days of sitting around not doing much, ran the 600's in 1:50,1:52,1:51. so the pacing was good.

8 PM

Warm up/ Warm down warm up/down (warm down + stretching) 15:00 [2] 1.23 km (12:12 / km)
shoes: Inov8 f-lite 195 (red)

warming down and stretching when back inside.

Monday Mar 25, 2013 #

Note
(rest day)

first full rest day for 16 days, felt nice :-)

« Earlier | Later »