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Training Log: Jwchter

In the last 7 days:

activity # timemileskm+m
  Orienteering4 3:37:36 13.24(16:26) 21.3(10:13) 58525c
  Road Running3 1:48:09 14.94(7:14) 24.04(4:30) 215
  Trail Running1 11:35 0.67(17:16) 1.08(10:44) 45
  Total8 5:37:20 28.84(11:42) 46.42(7:16) 84525c
averages - sleep:7.4 rhr:40
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1:55
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WeThFrSaSuMoTu

Tuesday Mar 28 #

12 PM

Road Running 34:27 [2] 7.47 km (4:37 / km) +120m 4:16 / km
ahr:144 max:165 rhr:41 slept:7.0 shoes: Ascis Gel Noosa Fast 2

Quick run at lunch time. Using Strava to try to improve my uphill time

Monday Mar 27 #

Note
rhr:42 slept:7.0

I am going to us the Chrome add-on for Strava called StravistiX for Strava explaining my fitness v fatigue and how hard I can do my training w/out overtraining and be fit for a race.

I am also using the Polar flow feature Recovery Status.

Using both to create my plans and going with how I feel.

Sunday Mar 26 #

Trail Running warm up/down 11:35 [1] 1.08 km (10:44 / km) +45m 8:53 / km
ahr:129 max:154 shoes: Inov8 Oroc

Warming up
12 PM

Orienteering race 1:44:12 [5] **** 11.67 km (8:56 / km) +425m 7:33 / km
ahr:164 max:182 25c rhr:40 slept:8.0 shoes: Inov8 Oroc

I was very much looking forward to this.
The previous day training in similar terrain did help.

Most of the time was spend in HeartRate zone 5 out of 5 for me. So it was a extreme event.

relive: https://flow.polar.com/training/relive/1232834935

Good start off uphill and very happy with the first 2 controls. A longer leg to 3 and tried to hit that put came out a little too low and had to climb 5m. Lost maybe 30 secs. Used the contour to for c4. I was aiming too far downhill and ended up at control 13 instead of c5 meaning I had to climb 40m consuming too much energy and time. lost 5.5 min but I recovered fast enough. Learning effect, not only using contour but also the compass. First time losing concentration.

Tony Cotter starting a few min behind me caught me on this and I we shared the lead until the map exchange.
Passing c11 on way to c6. He led into that, but punched 7, 8, 910, 11, 12 faster leading, felt like a good flow.
C13 was giving me grief today so Tony passed me on this again. ahead to 14 and 15 but lost concentration and got annoyed that I saw Tony and was not able to pull away no matter how hard I tried and I think that cost me a better place. I used too much time to run faster.Tony pulled away to 17 but I caught him there and lead into 18.
At this point I was ready to give up and just sit down, tired and very thirsty.

19, 20,21 were ok but now it was very slow going for me. I didn't have had the strength anymore to run uphill. Felt blisters now too ( one turned bloody) , c22 came out too high while losing concentration so could have dropped earlier. Losing about a min.
No issue with 23, 24 but no energy left in the tank. lost about a min here due to fitness. Got lucky with 26 so happy with that, but getting tired and losing concentration 27 is an easy control but I got distracted by another runner losing 45 sec.
Was happy to head into the forest to finish the race.

Winning 12 splits that day so I feel I could have completed the race with maybe 90 min considering to conserve energy or even bring gel with me for something like this.

Coumshingaun Brown Complete Route

Saturday Mar 25 #

10 AM

Orienteering 1:21:12 [1] *** 4.68 km (17:21 / km) +135m 15:10 / km
ahr:103 max:178 shoes: Inov8 Oroc

Coaching a group of beginners and get them through contours training.
relive: https://flow.polar.com/training/relive/1229392618

Training1Route

12 PM

Orienteering 18:30 [3] *** 2.95 km (6:16 / km) +10m 6:10 / km
ahr:164 max:180 shoes: Inov8 Oroc

Control pick with butterfly, made one mistake since I was not switched on.
relive: https://flow.polar.com/training/relive/1229392450

Training 2 route
3 PM

Orienteering 13:42 [4] *** 2.0 km (6:51 / km) +15m 6:36 / km
ahr:127 max:173 shoes: Inov8 Oroc

Second control pick, timed this time. Surprised how fast some of the juniors are :)

There was an issue with the map on the last control, another feature should have picked for that.

Good exercise though. relive: https://flow.polar.com/training/relive/1229392312

Training 3 route

Friday Mar 24 #

Note
(rest day)

Thursday Mar 23 #

6 PM

Road Running 42:47 [2] 9.7 km (4:25 / km) +30m 4:21 / km
ahr:152 max:167 rhr:39 slept:7.0 shoes: Inov8 Road X 230

Stepped out for a slow run turn racing the sunset

Wednesday Mar 22 #

8 AM

Road Running 30:55 [2] 6.87 km (4:30 / km) +65m 4:18 / km
ahr:158 max:195 rhr:39 slept:8.0 shoes: Ascis Gel Noosa Fast 2

It is snowing heavily and I had my rest day yesterday. So I went out for a quick one around the hill in a strong headwind, driving snow and slushy grounds. Seldomly felt more alive then this morning and I miss snow!
I might be able to fit 30 min field running in later.
Must bury a cat first and plant a tree. The GF's 19 year old cat passed away recently ....

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