Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: A damp otter

In the 7 days ending Mar 25, 2012:

activity

time

miles

Cycling

3:51:59

49.44

(4:42)

79.56

(2:55)

Orienteering

2:06:08

16.22

(7:47)

26.1

(4:50)

228

135 /

147c

91%

Warm up/ Warm down

1:25:00

5.63

(15:06)

9.06

(9:23)

5 /

100%

Total

7:23:07

71.28

(6:13)

114.72

(3:52)

228

140 /

152c

92%

1:46

0:00

» now

Sunday Mar 25, 2012 #

11 AM

Warm up/ Warm down warm up/down (warm up ) 17:03 [2] *** 2.51 km (6:48 / km)
spiked:5/5c shoes: Inov8 oroc 280 (old)

warm up , round all the warm up controls , then some drills and strides and stretching , left myself plenty of time to get to the start.

12 PM

Orienteering race (British middle champs) 42:37 [4] *** 7.9 km (5:24 / km) +40m 5:16 / km
ahr:177 max:199 spiked:23/27c shoes: Inov8 oroc 280 (old)

British middle distance orienteering championships (M18 elite 6.5k)

bad run , bad result
started well , nice and slow to 1 , felt very focused , spiked 2 , lost about +40 secs on 3 , by getting confused by the marshes. caught tom fellbaum at 3 who im guessing must have made an even bigger mistake on it , as he approached from completely the wrong direction , fast through 4,5,6,7 made a little error on 8 where tom saw it but i didn't so was stood right next to it. +25 secs , tom was way off in the distance now made a little mistake on 12 by not seeing it as the knoll was the height of my shin. +30 secs , a bit of a slog to 13. then completely messed up 14 came out onto the wrong path , didn't realise took a bearing , and ran on it and ran all the way into a marsh , soon i realised that things weren't as i was expecting so i stopped in the middle of the marsh but it took me ages to relocate , took me ages to get back on track , i had went way off without noticing. and was in a really rough marsh , after that i was fairly clean but the damage was done , will caught me on the way to 17 , i didn't have it in me to try and keep with him i was just so annoyed at myself. finished 7 mins down on adian. in 13th over 20% behind the winner .
i was 3rd at a couple of points , and 4th before my mistake.

i suppose there's eyoc next year....

C • Three out of four selection races still to go 2

Course 1 - Splits

Saturday Mar 24, 2012 #

10 AM

Orienteering (British sprint heats) 14:52 [3] ** 3.5 km (4:15 / km) +25m 4:06 / km
spiked:19/21c shoes: Inov8 Terrafly 303

British sprint heats , started alright , loads of controls though , found it hard to get up any speed , lost + 10 secs on 4 by going to the wrong side of the hill then i caught up some od guy on 1 min but then made a stupid +20 secs mistake by not seeing an uncrossable wall on 17 and running the wrong way round the building . Then i lost a further +15 secs by a bad route choice to 18 . Finished in 17th a min down on chris up in the top 10 , not really happy , but everyone qualified for the B final so it didnt really need to be any quicker really :-)

Warm up/ Warm down warm up/down (warm up) 18:00 [2] 2.2 km (8:11 / km)
shoes: Inov8 Terrafly 303

warm up , jogging drills , strides , stretches

11 AM

Warm up/ Warm down warm up/down (warm down) 10:00 [2] 0.7 km (14:17 / km)
shoes: Inov8 Terrafly 303

with carl

3 PM

Warm up/ Warm down warm up/down (warm up) 10:59 [2] 0.76 km (14:27 / km)
ahr:134 shoes: Inov8 Terrafly 303

to the start , feeling drained at had a stitch so a half hearted drills and strides

Orienteering race (British sprint champs F) 14:47 [4] *** 3.28 km (4:30 / km) +40m 4:15 / km
ahr:177 max:185 spiked:19/21c shoes: Inov8 Terrafly 303

British sprint champs final

crap run , was going alright through 1,2 and 3 , took the bad route to 4 +10 secs , hesitant a bit on 5 , alright through 6,7,8,9 , then badly messed up ten , ran down the steps and right up to the wall , then i realised i couldn't get through and had to run all the way back +30 secs , then straight away lost another +40 secs on 11 , by running into the wrong section of buildings , really frustrated now , then lost another +15 secs on 12 by going to high :@ so annoyed , the rest was pretty clean but the major damage was done :L

40th on the mens ELITE b final , 10nth M18 , over a minute down on Chris Galloway , and jack benham , a bit disappointing the British sprint champs being my best race last year , ah well tommorow is another day

4 PM

Warm up/ Warm down warm up/down (warm down) 8:53 [2] 1.39 km (6:23 / km)
shoes: Inov8 Terrafly 303

warm down with ben and alex

Quali - Course H1B - Splits

Final - Course FB1 - Splits

Friday Mar 23, 2012 #

Note
(rest day)

First complete rest day in over 5 weeks !

Thursday Mar 22, 2012 #

Note
(rest day)

Tapering like a pro

3 PM

Cycling (home from college) 41:10 [1] 11.46 km (3:36 / km)
ahr:109 max:144

back home from college , via the hairdressers , taking it very easy , trying to keep my heart rate under 120 , it was impossible on one of the hills though

C • thought you looked a bit different..... 1

Wednesday Mar 21, 2012 #

8 AM

Cycling (into college) 29:59 [2] 11.4 km (2:38 / km)

a warm morning , not to windy , also quite light traffic , and could get up some speed between traffic lights :-)

2 PM

Cycling (home from college) 32:14 [2] 11.0 km (2:56 / km)

never seem to find cycling home as fun as cycling in , which doesn't feel like it should be right :L

C • YOU FOOL 10

5 PM

Orienteering (sprint 1 Bristol uni) 8:05 [4] *** 1.56 km (5:11 / km) +42m 4:34 / km
ahr:170 max:180 spiked:7/7c shoes: Inov8 Terrafly 303

today there was sprint training organised by Duncan on the new Bristol city center and university map.
first course was round the uni , it was pretty hilly and had lots of steps, i was pretty clean round the course , but i lost about +15 secs by being hesitant on the way to #5 .

Orienteering (sprint 2 ) 6:26 [4] *** 1.48 km (4:21 / km) +7m 4:15 / km
ahr:172 spiked:7/8c shoes: Inov8 Terrafly 303

second sprint race , ran this as trains with some others . it was down around to the center and out finishing by the cathedral , went alright but i lost +10 secs on #9 by overshooting it.

Orienteering (sprint 3 ) 7:18 [4] *** 1.53 km (4:46 / km) +54m 4:03 / km
ahr:174 max:183 spiked:7/8c shoes: Inov8 Terrafly 303

the third sprint , round the cathedral , and then all the way up a massive hill to the uni , mainly around Brandon hill which was pretty good :-) , i was clean apart from on #23 where the map hadn't been finished and there was a marked entrance to the park , but when i got there it was a solid closed gate , +40 secs

Orienteering (sprint 4) 5:19 [4] *** 1.02 km (5:13 / km) +20m 4:45 / km
ahr:173 max:180 spiked:8/9c shoes: Inov8 Terrafly 303

last sprint , mainly around Brandon hill , ran the second half with ben , but then i made a stupid mistake as i got confused by the paths as the map wasn't finished and lost +30 secs

some really good sprint training , and when the map is finished it will be great for the city race next year :-)

6 PM

Warm up/ Warm down warm up/down (warm up/warm down) 6:00 [2] 0.42 km (14:17 / km)
shoes: Inov8 Terrafly 303

warm up/down

Tuesday Mar 20, 2012 #

Note
(rest day)

8 AM

Cycling (into college) 31:36 [2] 11.1 km (2:51 / km)

standard into college

4 PM

Cycling (Home from college) 31:00 [2] 11.4 km (2:43 / km)

Home from college , quite windy

Monday Mar 19, 2012 #

8 AM

Cycling (into college) 32:00 [2] 11.6 km (2:46 / km)

sunny,and , wearing , shorts , and , a , t-shirt , a , very, enjoyable, cycle . feels , so , nice , to, be, cycling, in, shorts, rather, than, chinos, for, a, change, :-)

C • your improper use of apostr... 5

4 PM

Cycling (home from college) 34:00 [2] 11.6 km (2:56 / km)

still very sunny but a bit of a wind . had my own private 30 mins football tutoring in PE , but im still just as bad as i was before. still im not going to log football as it IS NOT real training and will not benefit my orienteering

6 PM

Warm up/ Warm down warm up/down (warm up/down) 14:05 [2] 1.08 km (13:02 / km)
shoes: Inov8 Terrafly 303

jogging to and from the hospital , then some stretching when i got home.

Orienteering (sprint 1) 8:52 [4] *** 1.93 km (4:36 / km)
ahr:176 spiked:17/17c shoes: Inov8 Terrafly 303

i planned myself 3 short sprint courses in frenchay hospital , each with lots of controls to try and get myself to work on quick decisions and keeping in contact with the map before the weekend .

first course in the east part of the map , no real mistakes but i do no the map quite well from planning round here , i felt good and confident.

Orienteering (sprint 2 ) 9:51 [4] *** 2.13 km (4:37 / km)
ahr:167 max:175 spiked:17/18c shoes: Inov8 Terrafly 303

second course , right in the really technical part of the hospital , loads of close together controls , flowed quite well round but hesitated a few times coming out of controls as the lines and circles were everywhere. made a 10 second hesitation on 1 control.

Orienteering (sprint 3 ) 8:01 [4] *** 1.77 km (4:32 / km)
ahr:169 max:177 spiked:11/11c shoes: Inov8 Terrafly 303

last course , in the technical section again , a few longer legs though , kept this course quite clean. not much else to say really

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