Training Log Archive: PsubaIn the 1 days ending Jan 16, 2016:
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Saturday Jan 16, 2016 #
Event: WIM Coaching and Informal
8 AM
Running warm up/down 24:00 [2] 4.5 km (5:20 / km)
shoes: Reebok One Cushion Trail
9 AM
Running tempo 20:50 4.97 km (4:11 / km) +12m 4:08 / km
ahr:174 max:179 shoes: Reebok One Cushion Trail
Bournemouth Parkrun #128
Beautiful clear weather, but very cold. Legs were OK but just could not get enough oxygen to run faster, so fairly slow relative to effort. Already on km1 I saw people overtaking who usually don't, and split 1 was slower than usual. Looking at the HR and other measurements it is clear that for some reason (which may be the very cold air?) my body was struggling to supply the muscles with the oxygen they wanted.
Other differences to note from the usual "routine":
- No coffee this morning
- Did not have any sugar/glucose based pre-exercise energy boost
Beautiful clear weather, but very cold. Legs were OK but just could not get enough oxygen to run faster, so fairly slow relative to effort. Already on km1 I saw people overtaking who usually don't, and split 1 was slower than usual. Looking at the HR and other measurements it is clear that for some reason (which may be the very cold air?) my body was struggling to supply the muscles with the oxygen they wanted.
Other differences to note from the usual "routine":
- No coffee this morning
- Did not have any sugar/glucose based pre-exercise energy boost
2 PM
Orienteering 1:33:45 *** 12.49 km (7:30 / km) +44m 7:22 / km
ahr:161 max:172 spiked:32/32c
Wimborne informal Hurn Forest - Light Green and Orange courses
Decided to do these two instead of the 45 min score and treat it as a technique training exercise all the way through. Didn't even wear a proper O-shoes/pants, just used the old Gore-Tex Asics trail shoe I have. That didn't help of course in a lot of places as it was slipping all over the place, but at least kept most of the water out.
I suspect the courses were longer than advertised - certainly the Light Green was, so ended up doing more than I planned. Decided to do easy tempo, so wasn't pushing anywhere, despite this there was quite a bit of effort involved because many of the legs took me across the rough and furrow hopping areas. It was, in that sense, a decent terrain run training too.
The courses themselves were not too difficult, and I tried to alternate techniques, sometimes choosing to run on compass bearing when running around (due to terrain) likely would have been faster - but this wasn't about time, rather consistency. Managed to execute mostly well, there were a few bearing hickups, and one mistake of about 15 seconds when I confused some paths at a complicated junction. Other than this was in control most of the time, planned ahead, and memorised routes pretty well. Nevertheless there is more to improve on precision and combinind furros hopping at speed with compass work which I found difficult to do at the same time.
Decided to do these two instead of the 45 min score and treat it as a technique training exercise all the way through. Didn't even wear a proper O-shoes/pants, just used the old Gore-Tex Asics trail shoe I have. That didn't help of course in a lot of places as it was slipping all over the place, but at least kept most of the water out.
I suspect the courses were longer than advertised - certainly the Light Green was, so ended up doing more than I planned. Decided to do easy tempo, so wasn't pushing anywhere, despite this there was quite a bit of effort involved because many of the legs took me across the rough and furrow hopping areas. It was, in that sense, a decent terrain run training too.
The courses themselves were not too difficult, and I tried to alternate techniques, sometimes choosing to run on compass bearing when running around (due to terrain) likely would have been faster - but this wasn't about time, rather consistency. Managed to execute mostly well, there were a few bearing hickups, and one mistake of about 15 seconds when I confused some paths at a complicated junction. Other than this was in control most of the time, planned ahead, and memorised routes pretty well. Nevertheless there is more to improve on precision and combinind furros hopping at speed with compass work which I found difficult to do at the same time.