Training Log Archive: PsubaIn the 1 days ending Jan 21, 2017:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||
| |||||||
| Sa |
Saturday Jan 21, 2017 #
8 AM
Running warm up/down 4:34 [3] 0.94 km (4:51 / km) +2m 4:48 / km
shoes: Haglofs Gram XC 2016
Running tempo (Parkrun) 20:00 [4] 5.02 km (3:59 / km) +12m 3:56 / km
shoes: Haglofs Gram XC 2016
Bournemouth Parkrun
Going out after 4 days away from exercise and hectic timings with the UK Open and work during the week meant I wasn't sure how my legs would cope. I knew I wasn't going to be tired, and my toes would have had some more time to heal though, so I put on some proper running (but not racing) shoes finally.
I was going to only do this as a shakeout session, but I felt good after the first km, so kept going with it at about 80% effort. When the third km was 4:05 and I was still on target to be under 20min I committed myself to try and make it, despite not having this as my original target at all. I still wasn't pushing 100% but was trying, unfortunately at around 3.5km my left ankles started to seize up a bit, that was clearly due to lack of recent exercise and movements as the muscles tensed up. I was also developing a stitch and was on the verge of just giving up. Fortunately at around the 4km point they were gone and the incline in the road became the priority to focus on, which wiped out the stitch and ankle issues, I just had to deal with the familiar sensation of oxygen dept there. This was just enough for me to steadily run to the finish (being overtaken by 3 men sprinting a the finish line but I wasn't bothered too much as this wasn't a race for position). And when I stopped my watch it had shown 19:59:9 which I will argue means another 5k just under the 20m mark which was the target for most of my parkruns this year, so pretty happy with it, especially given the circumstances and my effort invested.
Going out after 4 days away from exercise and hectic timings with the UK Open and work during the week meant I wasn't sure how my legs would cope. I knew I wasn't going to be tired, and my toes would have had some more time to heal though, so I put on some proper running (but not racing) shoes finally.
I was going to only do this as a shakeout session, but I felt good after the first km, so kept going with it at about 80% effort. When the third km was 4:05 and I was still on target to be under 20min I committed myself to try and make it, despite not having this as my original target at all. I still wasn't pushing 100% but was trying, unfortunately at around 3.5km my left ankles started to seize up a bit, that was clearly due to lack of recent exercise and movements as the muscles tensed up. I was also developing a stitch and was on the verge of just giving up. Fortunately at around the 4km point they were gone and the incline in the road became the priority to focus on, which wiped out the stitch and ankle issues, I just had to deal with the familiar sensation of oxygen dept there. This was just enough for me to steadily run to the finish (being overtaken by 3 men sprinting a the finish line but I wasn't bothered too much as this wasn't a race for position). And when I stopped my watch it had shown 19:59:9 which I will argue means another 5k just under the 20m mark which was the target for most of my parkruns this year, so pretty happy with it, especially given the circumstances and my effort invested.
Running warm up/down 13:14 [3] 2.52 km (5:15 / km) +5m 5:11 / km
shoes: Haglofs Gram XC 2016
2 PM
Orienteering tempo 49:32 *** 7.16 km (6:55 / km) +43m 6:43 / km
ahr:167 max:178 spiked:28/29c shoes: VJ Supra
Avon Heath informal 45 minutes score
First time since I have destroyed my toe that I tried a proper O-shoe in terrain. Planned therefore to run this cautiously and as a training session more than a race.
From the perspective of my toes, the event was OK and should hopefully hold up better tomorrow in a proper race situation. In the running sense, I wasn't pushing very much so not that surprised that I wasn't making it in the 45 minutes allowed, knowing that I was going to be over time I opted for collecting all controls and a longer training session instead.
From an overall performance perspective not very happy however. I am fairly sure that I did not have the best strategy (although not catastrophic). However, I messed up in that I missed one of the controls (160) in the middle of the map that I was supposed to pick that up towards the end loop.
I have also made several navigational mistakes that I really should not have, especially with the lower tempo, and lost time on:
157 - I was careful and whilst the vegetation wasn't mapped particularly well, I wasn't following the contours as well as I should have - knowingly "cheated" not going to the top of the spur to attack it but risked going around underneath hoping to be faster - ended up confusing the contours and taking 2 minutes longer than I should have.
131 - coming from 203, similar to the mistake above I tried to go more straight and come up to the control from underneath, which was a major tactical error. As this was a ditch control on the spur, I never should have attacked it from below but rather follow the curve of the spur on top to have a good line of sight. This mistake meant that I ran past the control underneath (the 7500 map distances were all too short for my routine so it was easy to overestimate the distances), bounced back from the path and had to fight through the rough open heather twice. Cost me almost 2 minutes as well.
201 - Not sure if the two standalone trees were properly mapped in relation to the ditch - ran past the ditch first. The vegetation here is definitely not mapped well, it is a lot more dense than mapped. Cost maybe 30 sec, but also getting out on the road to 202 was quite a fight and I suspect I lost another minute or so there.
200 - again, not path as mapped but the time I lost was more a directional error so taking more a curved approach than I should have. 30s
205 - The mapped depression is in fact in the middle of quite dense undergrowth so ended up running past first but only slightly, seeing a few features around I put together what happened and looped around the bushes to find it. Still, 30s or so lost.
163 - slightly disorientated out of 164 and had to really push myself to believe the compass. Ran on bearing which I suspect was not the optimal route choice, in hindsight running left on the path and then through the open field would have been quicker by 30s.
Finish - carelessly just ran on bearing out of 165 not noticing the impassable fence, to be honest had to fight through unmapped dense green too before. Then I was just pissed off and climbed the fence anyway, but going around would have been faster.
Lost way too much time navigationally then, I suspect that my "just training" approach meant that I wasn't focusing well enough, and strangely enough the 70% effort I mentally had on running also spilled over to mean 70% concentration on navigation. That is not a very good result, but something that is good to know about myself and maybe think about next time.
First time since I have destroyed my toe that I tried a proper O-shoe in terrain. Planned therefore to run this cautiously and as a training session more than a race.
From the perspective of my toes, the event was OK and should hopefully hold up better tomorrow in a proper race situation. In the running sense, I wasn't pushing very much so not that surprised that I wasn't making it in the 45 minutes allowed, knowing that I was going to be over time I opted for collecting all controls and a longer training session instead.
From an overall performance perspective not very happy however. I am fairly sure that I did not have the best strategy (although not catastrophic). However, I messed up in that I missed one of the controls (160) in the middle of the map that I was supposed to pick that up towards the end loop.
I have also made several navigational mistakes that I really should not have, especially with the lower tempo, and lost time on:
157 - I was careful and whilst the vegetation wasn't mapped particularly well, I wasn't following the contours as well as I should have - knowingly "cheated" not going to the top of the spur to attack it but risked going around underneath hoping to be faster - ended up confusing the contours and taking 2 minutes longer than I should have.
131 - coming from 203, similar to the mistake above I tried to go more straight and come up to the control from underneath, which was a major tactical error. As this was a ditch control on the spur, I never should have attacked it from below but rather follow the curve of the spur on top to have a good line of sight. This mistake meant that I ran past the control underneath (the 7500 map distances were all too short for my routine so it was easy to overestimate the distances), bounced back from the path and had to fight through the rough open heather twice. Cost me almost 2 minutes as well.
201 - Not sure if the two standalone trees were properly mapped in relation to the ditch - ran past the ditch first. The vegetation here is definitely not mapped well, it is a lot more dense than mapped. Cost maybe 30 sec, but also getting out on the road to 202 was quite a fight and I suspect I lost another minute or so there.
200 - again, not path as mapped but the time I lost was more a directional error so taking more a curved approach than I should have. 30s
205 - The mapped depression is in fact in the middle of quite dense undergrowth so ended up running past first but only slightly, seeing a few features around I put together what happened and looped around the bushes to find it. Still, 30s or so lost.
163 - slightly disorientated out of 164 and had to really push myself to believe the compass. Ran on bearing which I suspect was not the optimal route choice, in hindsight running left on the path and then through the open field would have been quicker by 30s.
Finish - carelessly just ran on bearing out of 165 not noticing the impassable fence, to be honest had to fight through unmapped dense green too before. Then I was just pissed off and climbed the fence anyway, but going around would have been faster.
Lost way too much time navigationally then, I suspect that my "just training" approach meant that I wasn't focusing well enough, and strangely enough the 70% effort I mentally had on running also spilled over to mean 70% concentration on navigation. That is not a very good result, but something that is good to know about myself and maybe think about next time.