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Training Log: Psuba

In the last 7 days:

activity # timemileskm+m
  Running3 3:43:23 22.05(10:08) 35.48(6:18) 663
  Orienteering1 1:20:03 4.92(16:15) 7.93(10:06) 27731 /31c100%
  Urban Orienteering1 52:59 6.94(7:38) 11.16(4:45) 3620 /20c100%
  Cycling1 13:15 2.07(9.4/h) 3.34(15.1/h) 4
  Total4 6:09:40 35.98(10:16) 57.91(6:23) 98051 /51c100%
  [1-5]4 6:09:38

Monday Feb 19 #

7 AM

Cycling (Commute) 13:15 [1] 3.34 km (15.1 kph) +4m

Sunday Feb 18 #

9 AM

Orienteering 44:15 intensity: (1:01 @1) + (28:22 @2) + (10:40 @3) + (4:04 @4) + (8 @5) *** 4.47 km (9:54 / km) +153m 8:27 / km
ahr:155 max:172 spiked:16/16c shoes: Inov-8 Oroc 280

KFKI Sunday training - course A.

I wanted to get out to this training once I was in Hungary, and it was lovely snowfall the evening before, so eager to get out there.

Fairly small area, quite green although with winter in the visibility was better than the map indicated. Runnability was worse though, consider that some places there was knee-deep snow!

Ran this course first and seem to have gone around first, which was against me from a timing perspective: people coming later could use the tracks both from a navigation and from a runnability perspective. I preferred it this way, the purpose was to train, not to race. I wasn't pushing very much either. Despite this, made 3-4 mistakes. I also made a few route choices that I knew weren't optimal but decided to make it more difficult for me as a training exercise.

Lovely view though!

Orienteering 35:48 intensity: (7:17 @1) + (27:15 @2) + (1:05 @3) + (11 @4) ** 3.45 km (10:22 / km) +124m 8:47 / km
ahr:144 max:166 spiked:15/15c shoes: Inov-8 Oroc 280

Course B of the same (see above).

Just doing course A seemed to short so did this as well, unfortunately, many of the legs were the same as course A, so not very challenging from a navigation perspective. Tried to take different routes to some degree where there was an option or improve the navigation on the leg where I wasn't perfect previously. Slower though in places, legs were complaining by the end quite a bit.

Running warm up/down 6:22 intensity: (2:35 @1) + (3:47 @2) 1.0 km (6:22 / km) +35m 5:26 / km
ahr:143 max:151 shoes: Inov-8 Oroc 280

Saturday Feb 17 #

4 PM

Running long 2:48:33 intensity: (1 @0) + (52:06 @1) + (1:44:19 @2) + (7:17 @3) + (3:49 @4) + (1:01 @5) 26.88 km (6:16 / km) +552m 5:41 / km
ahr:142 max:174

Long hilly session in Budapest.

Z1 when not going uphill, just trying to keep the running motion on the uphills but not pushing further - this was of course still quite high effort on the steeper sections where it is not a given that I can keep up running when less fit!

Getting late when I got out there so got the headlamp - glad that I did, as up on Janos hill there was no street lighting, but there was fog, snow, ice. Therefore slower downhill on the N side in on the tracks in total darkness than going up on the S side...

Only took 1 gel and even though I was not going with high effort it was about the limit to how long I can go without more energy intake.

Thursday Feb 15 #

6 PM

Running warm up/down 11:35 intensity: (50 @1) + (10:39 @2) + (6 @3) 2.13 km (5:27 / km) +10m 5:19 / km
ahr:147 max:159 shoes: Adidas Supernova Glide

Urban Orienteering race 52:59 intensity: (1 @0) + (41 @1) + (1:12 @2) + (6:39 @3) + (26:26 @4) + (18:00 @5) ** 11.16 km (4:45 / km) +36m 4:40 / km
ahr:169 max:179 spiked:20/20c shoes: Adidas Supernova Glide

Wessex Night League, Boscombe.

Really a home race for me so I really wanted to do well here after messing up the strategy badly the last 2 seasons and also being in a good position in the league this season.

Ian updated the map so it wasn't an odds-evens format, a straight 1 hr race. Did mostly OK from a strategy/plan perspective and ran OK, except from the beginning, but after suffering through the zig-zag climb I felt good and pushed for most of the race.

I missed a couple of routes and lost time in a few other places:
#38 both veered into the schoolyard earlier than I should have for the alleyway - in hindsight it may have been possible to go through but it was marked as residential so didn't risk it. Also someone cleverly rotated the control around the fence so it was difficult to spot although was looking right at it, another guy was looking at the same time. After a few secs I looked again and saw it. Lost about 20s here altogether.
#47 lost confidence in where I was before the control so slowed down - lost maybe a couple of seconds only
#35 to #34 was OK but for some reason, Jason did it in half the time it took me? 1m faster than anyone, I suspect he found a gap in the fence that shouldn't have been there - certainly not according to the map
#32 to #33 I missed the gap amongst the houses which would have been the fastest route, to be honest, most other people haven't seen it either, I only found it after seeing a few people having significantly better splits so I started to be suspicious and looked at the map really really closely. Probably would have been about 45s faster
#37 was on top of the steps, but I lost my control descriptions by this point (probably would have not looked anyway to be fair) and on the map the stairs look like a stone wall anyway, so I ran around the whole block, adding about 1:05 to the route. James had the right approach: he did go to the bottom of the stairs thinking if it wasn't stairs, he could continue and round the block from the North and do not lose time, but gave the stairs a chance. I didn't think of that - should have.

The rest was OK so probably about 2:10 or so slower than an ideal run on my route with my speed.

But- that's just for improvement, happy to have finally won in Boscombe. It is also healthy for the League before I am off for a week not racing in the next one.

Running warm up/down 36:53 intensity: (13:43 @1) + (23:10 @2) 5.47 km (6:45 / km) +67m 6:21 / km
ahr:140 max:156 shoes: Adidas Supernova Glide

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