Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: A damp otter

In the 7 days ending Mar 29, 2013:

activity	#	time	miles		km		+m
Orienteering	4	2:24:12	15.9	(9:04)	25.59	(5:38)	477	91 /	102c	89%
Warm up/ Warm down	10	1:27:12	6.67		10.73
Running	2	27:21	3.91	(6:59)	6.3	(4:20)
Total	11	4:18:45	26.48		42.62		477	91 /	102c	89%

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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 :-)

Sunday Mar 24, 2013 #

10 AM

Warm up/ Warm down warm up/down (warm up along the track) 5:00 [2] 0.84 km (5:57 / km)
shoes: Inov8 oroc 280

jog warm up.

Orienteering race (swoc wentwood) 42:33 [4] *** 6.85 km (6:13 / km) +210m 5:23 / km
spiked:14/18c shoes: Inov8 oroc 280

swoc local event at wentwood, a very quick area again but very cold (-3 + snow on the ground) slight miss on the first one, and then went a bit high on 2, then it got into the nice forest which was enjoyable, then going to 8 my calf started stiffening up, so eased off a bit, and lost concentration and took a poor route to 8+9, then at 12 i thought i was at 13, so ran from 12 on a bearing to 14, didnt realise until i hit the open fields 100m south of 14 as the forest had so little features for me to pick up, realised what i had done and started running back up hill to 14, then i reaslised i couldent be bothered as it was only a local event and my calf was already stiff, so i decided to plod to 14, (half way back to 13) and then i just crusied back. lost about a minute on 16 aswell as i was to far south. never really got into it.

11 AM

Warm up/ Warm down warm up/down (warm down ) 2:00 [2] 0.31 km (6:27 / km)
shoes: Inov8 oroc 280

Saturday Mar 23, 2013 #

Note

routegadget - http://www.ngoc.routegadget.co.uk/ngoc/reitti.cgi?...

12 PM

Warm up/ Warm down (Warm up ) 5:00 [2] 0.74 km (6:45 / km)
shoes: Inov8 oroc 280

Jogging to the start, feeling cold...

Orienteering race (Mallards pike south) 50:20 [4] *** 7.43 km (6:46 / km) +220m 5:54 / km
spiked:16/17c shoes: Inov8 oroc 280

Ngoc Forest of Dean event at mallards pike south. The whole area was covered in snow with about a good foot of snow at the top of the hill, this made conditions very slippy but quite nice and unique, started slow and a bit grumpy as It took me a while to get into it, grumpy up the hill to #2 as I got cold hands and got caught up in a lot of shit just before the control. Then after #2 I got more into it, maybe should have contoured to #3 although I got the fastest time going down and up but it was very slippy up the hill, slight overshoot on 4, main problem which I lost a unforgiving 3 mins on was #7 control which I'm not going to take blame for as the map was very dodgy, the dark green had been felled and there were about 3x the ammount of ditches mapped. I was pretty annoyed by this and was grumpy again to 8, apart from that I was fine to the finish, 10 was a bit weird too ! Came 2nd to Markus who ran 37 mins, the course was good though and 90% in terrain, bar 7 and possibly 10 I was pretty pleased :-)

1 PM

Warm up/ Warm down warm up/down (warm down ) 9:00 [2] 0.99 km (9:05 / km)
shoes: Inov8 oroc 280

jog back to the car and stretching.

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