Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: A damp otter

In the 9 days ending Aug 4, 2013:

activity

time

miles

Orienteering

4:23:55

29.01

(9:06)

46.69

(5:39)

1055

116 /

138c

84%

Warm up/ Warm down

57:00

5.22

(10:55)

8.4

(6:47)

Running

46:33

6.54

(7:07)

10.53

(4:25)

Total

6:07:28

40.77

(9:01)

65.62

(5:36)

1095

116 /

138c

84%

1:22

0:00

» now

Sunday Aug 4, 2013 #

Note
(rest day)

walked up cairngorm with emma, we found some snow.

Saturday Aug 3, 2013 #

10 AM

Warm up/ Warm down warm up/down (warm up) 7:00 [2] 1.2 km (5:50 / km)
shoes: Inov8 oroc 280

11 AM

Orienteering race (day 6 coumony) 56:19 [4] *** 9.05 km (6:13 / km) +425m 5:02 / km
spiked:25/29c shoes: Inov8 oroc 280

liked the start of this race, nice forest, decided to go straight to 1 but then bailed out to the hill and went round the edge, then just flowed at middle pace round the next part and then caught mark otto at 6, stayed behind him till 10 then got ahead and then stayed there for the rest of the course, the rest of the course wasnt as fun, and i lost about 3 mins in total from small misses and hesitations, but i was running ok, still not managing to find many good elephant tracks which i was hoping for but the run was good enough for another win, got the most stage wins which is a positive, but with missing a day due to a wedding and a disappointing 6/7th and a mispunch it was to little to late in terms of the overall.

Friday Aug 2, 2013 #

9 AM

Warm up/ Warm down warm up/down (warm up) 10:00 [2] 1.7 km (5:53 / km)
shoes: Inov8 X talon 212

run to the start.

10 AM

Orienteering race (day 4 roseisle) 50:18 [4] **** 9.94 km (5:04 / km) +200m 4:36 / km
spiked:25/30c shoes: Inov8 X talon 212

re-foucsed from the disappointing performances of the last 3 days, and decided to just try and run clean, started ok not that fast and a poor route to 4 but once i got into the runnable north end of the forest things started to work and i was able to run and navigate well, i caught stiener at 10 and then led him round the rest of the course, i got away from him at 11 but then i made a small mistake at 12 so he re-caught me, about a 45 second mistake on 26, and on 29 but apart from that it was a pretty decent, run.

i won by -2:04 to stiener who ran with me from 10, and -5 mins down to angus who was in 3rd so pretty pleased with the result.

Thursday Aug 1, 2013 #

1 PM

Orienteering race (day 4 loch of boath) 54:22 [4] *** 8.9 km (6:07 / km) +280m 5:17 / km
spiked:21/26c shoes: Inov8 oroc 280

day 4 of the scottish loch of boath, this was my late start day so i was hoping for something good after the disappointing last couple of days, started fairly well, just flowed round the first few getting into the map, then i took a rambo route through the green which cost me about 45 seconds, kept going well and i had the fastest time at 10, but then i preceeded onto punching the wrong number 13 which was another control in a clearing very close by, i was pretty certain i was checking my codes, then as i was navigating from the wrong control, i ran off into the green and got caught by the stream going to 14 which lost me 2 minutes, then i lost lots of time at the end by going straight not round and getting confused on 18 losing me 2 minutes.

as i got the wrong 13 it ended in a MP.
http://www.obasen.nu/winsplits/online/en/default.a...

Warm up/ Warm down (warm up) 10:00 [2] 1.4 km (7:09 / km)
shoes: Inov8 oroc 280

run to the start from assembly in the rain.

Wednesday Jul 31, 2013 #

Note
(rest day)

rest day of the scottish. didn't run the sprint as we didn't enter it in time.

Tuesday Jul 30, 2013 #

11 AM

Warm up/ Warm down warm up/down (warm up + warm down) 18:00 [2] 2.6 km (6:55 / km)
shoes: Inov8 X talon 212

jogging to the start, and then jogging back from the finish.

12 PM

Orienteering race (day 3 culbin) 49:44 [4] **** 9.5 km (5:14 / km) +100m 4:58 / km
spiked:20/24c shoes: Inov8 X talon 212

started badly, by going to the wrong hill on number 1, that and the fact that i was moving pretty slow through the heather at the begging, then i dropped a minute and a half on 2, by going off bearing and drifting way off, after missing the small ride, then lost more time on 5,6,8 by this point i was over 5 minutes down on the leader, and i refocused and tried to re-gain time, ran well and clean, and caught back up mark otto at 12 after he went past me during one of my mistakes, we took it in turns leading the way, but i managed to push ahead and finishing before him, managed to make up time and finish only +2:02 behind but the bunching was even bigger today and i finished in 7th!

http://www.obasen.nu/winsplits/online/en/default.a...

Monday Jul 29, 2013 #

11 AM

Warm up/ Warm down warm up/down (warm up ) 12:00 [2] 1.5 km (8:00 / km)
shoes: Inov8 X talon 212

warm up for day 2 (my first day) of the scottish.

Orienteering race (day 2 carse of ardersier) 53:12 [4] *** 9.3 km (5:43 / km) +50m 5:34 / km
spiked:25/29c shoes: Inov8 X talon 212

say 2 carse of ardersier, started off cautiously to get my head back into forest/sand-dune maps, maybe ran too slowly and i ended up dropping to much time on speed, then made mistakes on 9, 28, and some little bits of time on other small controls, mistakes wernt big just 30 seconds or so, but this really added up on a class that ended up really bunched up, +2:56 down in 6th place. not the best result, not the best performance.
http://www.obasen.nu/winsplits/online/en/default.a...

http://www.scottish6days.routegadget.co.uk/cgi-bin...

12 PM

Running (shadowing) 17:00 [2] 3.9 km (4:22 / km)
shoes: Inov8 X talon 212

shadowing emma round the yellow course, luckily didnt have to do anything so just got a nice run round the forest.

Sunday Jul 28, 2013 #

Event: Scottish 6 Days

Note
(rest day)

Saturday Jul 27, 2013 #

8 AM

Running (easy morning run) 29:33 [2] 6.63 km (4:27 / km) +40m 4:20 / km
shoes: Inov8 f-lite 195 (red)

easy morning run around the court or oldbury, running quite easily, but pace still pretty quick so i was feeling pretty good, i think i feel generally worse after eating and running, maybe i need to implement the 2 hour gap rule into training again.

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