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Training Log: Psuba

In the last 7 days:

activity # timemileskm+m
  Running4 4:14:19 22.68(11:13) 36.5(6:58) 1096
  Cycling6 3:13:23 32.3(10.0/h) 51.99(16.1/h) 169
  Orienteering3 2:58:22 16.03(11:08) 25.8(6:55) 60262 /62c100%
  Strength / Conditioning / Drills1 45:29
  Total10 11:11:33 71.01 114.28 186762 /62c100%
  [1-5]10 10:58:06
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3:51
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SaSuMoTuWeThFr

Thursday Mar 30 #

11 AM

Cycling (Commute) 13:44 [2] 3.82 km (16.7 kph) +4m

1 PM

Cycling (Commute) 13:26 [2] 3.71 km (16.6 kph) +8m

3 PM

Running warm up/down 7:48 intensity: (5 @1) + (13 @2) + (1:16 @3) + (4:53 @4) + (1:21 @5) 1.17 km (6:40 / km) +27m 5:58 / km
ahr:155 max:171

Orienteering intervals 55:52 intensity: (1:31 @1) + (2:19 @2) + (8:00 @3) + (37:10 @4) + (6:52 @5) **** 8.85 km (6:19 / km) +181m 5:44 / km
ahr:153 max:172 spiked:30/30c

Spari sprint intervals training with artificial imaginary fences.
Fun.

Wednesday Mar 29 #

9 AM

Cycling (Commute) 15:56 [2] 3.14 km (11.8 kph) +24m

Cycling (Commute) 13:04 [2] 3.09 km (14.2 kph)

3 PM

Cycling (Commute) 33:21 intensity: (47 @0) + (4:42 @1) + (17:51 @2) + (9:58 @3) + (3 @4) 9.2 km (16.6 kph) +48m
ahr:120 max:148

Decided to cycle to the midweek O-training race.
The Event Centre wasn't there.
Kept looking around.
It wasn't there.

Camped by a nearby Burger King to get wifi and download the instructions to see if it changed. It was in a completely different part of Budapest. As later I discovered I downloaded the training info from a year ago initially... khm.

Cycling (Commute) 33:08 intensity: (4:15 @0) + (9:20 @1) + (17:59 @2) + (1:34 @3) 9.61 km (17.4 kph) +23m
ahr:110 max:142

I contemplated going home but decided that I wanted to visit the norther railway bridge over the Danube which I never crossed but this was the fastest way to get to the (proper) event. So I did.

Orienteering 25:38 intensity: (7 @0) + (6 @1) + (22 @2) + (2:50 @3) + (22:13 @4) ** 4.3 km (5:57 / km) +20m 5:49 / km
ahr:154 max:165 spiked:14/14c shoes: VJ iRock 2016

Jubilee Cup, long course (Farkaserdo)

I initially wanted to run all 3 courses but given the day before AND the my confusion about where to go and so the long cycle ride to get there, I decided to only run one course, the long.

And I was feeling my legs, they just weren't turning over as fast as they should have.

I terms of the course the terrain was much more runnable that the greens usually indicate - some of the middle greens here may have passed for white in some UK maps (incorrectly). So did a fair bit of compass bearing, more than I expected in an urban forest that is usually way undergrown.
Had not problems with most of the controls, albeit did choose a few suboptimal routes as I wasn't pushing past some areas I probably would have in a proper race (no O-pants or gaiters on me). One smaller mistake at No. 6 (I think from memory) where I was lazy with not picking an attack point so started to look for it earlier than I should have, and I suspect No. 11 wasn't quite right and became a bingo control in the middle of nothing so I spent a little bit of time hunting.

No idea about results but this was just about getting a bit more routing in the flow.

Cycling (Commute) 46:20 intensity: (18 @0) + (8:22 @1) + (29:42 @2) + (7:58 @3) 14.22 km (18.4 kph) +44m
ahr:118 max:136

Back home

Tuesday Mar 28 #

11 AM

Cycling (Commute) 12:43 [2] 2.44 km (11.5 kph) +18m

1 PM

Cycling (Commute) 11:41 [2] 2.76 km (14.2 kph)

3 PM

Running long 3:27:00 intensity: (5:37 @1) + (12:29 @2) + (1:41:49 @3) + (1:27:05 @4) 30.17 km (6:52 / km) +968m 5:55 / km
ahr:143 max:163

So in replacing the long run that was supposed to happen on my off day on Sunday, I decided to take advantage of my days off and do a roundtrip in the Buda Hills.

This was aimed at an easy pace long run to try and experiment with nutrition on the longer outing.
I probably was over ambitious with the climb planned though, given that my legs were still feeling both the weekend and the strength training the day before... which I paid for by the time I got to the climb on HHH.

The route was going up to Normafa, then Erzsebet lookout, down and across to Harshegy, then over through Huvosvolgy and up on Harmas-Hatarhegy, then down on the other side to finish with a flatter last 10k over Margaret Island and back to close the loop.

Had the camelback with me with iso fluid, 2 gels and a bar, ended up consuming both the gels and bar but left about half the fluid in. Probably wasn't very well prepared nutrition wise, given this was in the afternoon and I was eating more or less a proper lunch so not really surprised that I was feeling weeker than I should have, had to consume the bar (which was really just there as a safety with me) up to Harshegy as all the energy went at that point. My legs were basically spent by that point so had to walk up the steep bit from the Hatarnyereg to HHH (had probably climbed over 600m by that time) and was way over my estimated time at that point, even accounting for the stoppages to take photos etc. OK, I wasn't rushing, this wasn't about time, but still a bit annoying. Especially as I now had to rush down given that sunset was upon me and I didn't carry any headtorch as I expected to be out of the hills at this point.

Tired and around the 3h mark I ran through Margaret island which was full of joggers at this point, I was slightly encouraged by the fact that I was mostly doing the overtaking even in that state, though to be fair usually I am overtaking EVERYONE there and it wasn't the case this time - again, not unexpected. I was continuing to slow and so happy to close the loop finally.

In terms of nutrition something wasn't quite right, perhaps this iso fluid I was using for the first time isn't really for my stomach as was evident overnight and the next day...

Monday Mar 27 #

3 PM

Strength / Conditioning / Drills 45:29 intensity: (7:59 @0) + (25:08 @1) + (10:52 @2) + (1:30 @3)
ahr:103 max:143

Circuits/Strength training with the Spari bunch.
Slightly cramped gym but on the other hand, good to do this with some company. Having said that, they didn't quite know what to do with me and I tried to avoid getting in their way as well, so probably a bit awkward. To be expected I guess, but I prefer to try and be with the team than be apart.

Running warm up/down 8:17 intensity: (5 @1) + (8 @2) + (1:58 @3) + (5:38 @4) + (28 @5) 1.68 km (4:56 / km) +23m 4:37 / km
ahr:152 max:167

jog round Taban to cross over to stair work

Running intervals 25:23 intensity: (2:27 @1) + (3:38 @2) + (9:24 @3) + (7:45 @4) + (2:09 @5) 2.32 km (10:57 / km) +77m 9:24 / km
ahr:139 max:174

Stairwork intervals

Saturday Mar 25 #

11 AM

Running warm up/down 5:51 intensity: (1 @0) + (16 @1) + (21 @2) + (2:18 @3) + (2:55 @4) 1.16 km (5:02 / km)
ahr:144 max:161 shoes: VJ iRock 2016

Orienteering race 1:36:52 intensity: (4 @1) + (6 @2) + (3:51 @3) + (1:06:51 @4) + (26:00 @5) *** 12.65 km (7:40 / km) +402m 6:37 / km
ahr:161 max:175 spiked:18/18c shoes: VJ iRock 2016

Hungarian Long Distance Orienteering Championships, M40

Very interesting analysis. Not a very good result - 14th of 24 with a run that really only had 2 (stupid) larger mistakes.
8th - 2:30 lost by going too high up and confused for a while.
10th - also about 2:30 lost by not counting the gullies and so running too early to try and find the control by following contours (that weren't there).

However there were a few other smaller mistakes and quite likely route choice issues, especially on the long leg to No.2.

All that said, I lost considerable times on legs where I was spot on - so clearly running speed was the issue. Looking at the track it isn't the top speed that was causing time loss, I think this has to do with me being able to push myself when running alone. One I was with someone I had no problems running with them and felt that I was faster, but somehow running the hills, climbing the steep hillsides, navigating rock fields and fighting through vegetation alone is just not something I was pushing myself. Looking at the HR track it is clear that I had the physical capacity so this is a mental approach thing that I would need to look into once the marathon is behind me.

Quite disappointed then with the result, even though it wasn't a disastrous run in itself.

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