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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Psuba

In the 28 days ending Feb 28, 2017:

activity # timemileskm+m
  Running19 14:53:48 104.71(8:32) 168.52(5:18) 854
  Orienteering5 8:32:57 38.6(13:17) 62.13(8:15) 1210121 /121c100%
  Night Orienteering4 4:42:19 21.46(13:09) 34.54(8:10) 596100 /101c99%
  Cycling2 2:21:13 20.4(8.7/h) 32.83(13.9/h) 93
  Strength / Conditioning / Drills3 1:12:07
  Urban Orienteering1 53:19 6.13(8:42) 9.86(5:24) 74
  Total27 32:35:43 191.3 307.87 2827221 /222c99%
  [1-5]27 32:26:09

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Tuesday Feb 28, 2017 #

5 PM

Running warm up/down 32:35 intensity: (4 @1) + (14 @2) + (1:27 @3) + (24:03 @4) + (6:47 @5) 6.59 km (4:56 / km) +25m 4:51 / km
ahr:159 max:168 shoes: Adidas Supernova Glide

To Uni for Wessex training

Running intervals 31:21 intensity: (7 @0) + (9:05 @1) + (4:47 @2) + (1:24 @3) + (2:55 @4) + (13:03 @5) 4.71 km (6:39 / km) +2m 6:39 / km
ahr:140 max:177 shoes: Adidas Supernova Glide

Wessex training, 4x 1K intervals.

3:50, 3:53, 3:39, 3:47 (ran half of these with a backpack)

Running warm up/down 7:36 intensity: (21 @2) + (5:56 @3) + (1:19 @4) 1.25 km (6:05 / km) +8m 5:54 / km
ahr:139 max:151 shoes: Adidas Supernova Glide

Sunday Feb 26, 2017 #

11 AM

Running warm up/down 6:08 intensity: (3 @1) + (37 @2) + (1:40 @3) + (3:48 @4) 0.88 km (6:58 / km) +18m 6:19 / km
ahr:146 max:160 shoes: VJ Integrator 2017

Orienteering long 3:00:57 intensity: (1 @0) + (11 @1) + (1:04 @2) + (33:58 @3) + (2:15:30 @4) + (10:13 @5) **** 17.37 km (10:25 / km) +604m 8:52 / km
ahr:153 max:171 spiked:26/26c shoes: VJ Integrator 2017

Northern Championships, Bigland.

My first ever start in Elite - more as an exercise, long distance training to get the time on my feet and practice, practice, practice. Never expected to be in any kind of a race with the young guys so even though technically it was a race, I can't classify this as such from my perspective.

The objective was to complete the course which I have done, despite the rain and in some parts the gale force winds. Real shame about that, I intended to take the GoPro initially to capture the scenery but gave up as the rain started to come down.

Did not make nearly as many mistakes as the day before, but wasn't really pushing hard at any point either. Even the majority of the mistakes came towards the end in the last 45 minutes when I became rmore and more tired.

Saturday Feb 25, 2017 #

7 PM

Running warm up/down 8:09 intensity: (6 @1) + (23 @2) + (4:08 @3) + (3:17 @4) + (15 @5) 1.21 km (6:44 / km) +3m 6:40 / km
ahr:144 max:167 shoes: VJ iRock 2016

Night Orienteering race 2:02:09 intensity: (1 @0) + (28 @1) + (8:14 @2) + (40:12 @3) + (1:07:09 @4) + (6:05 @5) ***** 9.53 km (12:49 / km) +301m 11:04 / km
ahr:148 max:173 spiked:31/31c shoes: VJ iRock 2016

British Night Championships, M40L.

Really poor performance but great experience.

More at http://www.wessex-oc.org/2017/02/28/not-elite/

Friday Feb 24, 2017 #

6 PM

Running (Recovery) 1:00:56 intensity: (28 @1) + (2:45 @2) + (53:33 @3) + (4:10 @4) 11.03 km (5:31 / km) +48m 5:24 / km
ahr:139 max:151 shoes: Adidas Supernova Glide

Easy HR control run to flush the legs out.

Thursday Feb 23, 2017 #

6 AM

Running (Treadmill) 27:01 intensity: (16 @0) + (14 @1) + (24 @2) + (9:49 @3) + (12:25 @4) + (3:53 @5) 5.25 km (5:09 / km) +135m 4:34 / km
ahr:150 max:174 shoes: Haglofs Gram XC 2016

Treadmill warm-up session

1km @ 5m pace / 0% incline
1km @ 5m pace / 3% incline
1km @ 5m pace / 6% incline
500m @ 5m pace / 0% incline
500m @ 3:30m pace / 0% incline
500m @ 5m pace / 0% incline

and then
500m @ 6m pace / 9% incline

pace is rough estimate because the treadmill only displayed things in mile...

Strength / Conditioning / Drills 16:01 intensity: (12 @0) + (7:43 @1) + (6:01 @2) + (2:05 @3)
ahr:112 max:140

Wednesday Feb 22, 2017 #

7 AM

Running (Treadmill) 41:18 intensity: (1:16 @0) + (36 @1) + (1:28 @2) + (7:58 @3) + (23:38 @4) + (6:22 @5) 8.05 km (5:08 / km) +220m 4:31 / km
ahr:151 max:173 shoes: Haglofs Gram XC 2016

Treadmill hills simulation session with several incline intervals.

Inconsistent HR and struggling with the higher inclines. Conclusion: I am not ready for the hills that await at the weekend in the Lakes...

Monday Feb 20, 2017 #

7 PM

Running warm up/down (Treadmill) 19:38 intensity: (30 @0) + (39 @1) + (4:20 @2) + (14:09 @3) 3.98 km (4:56 / km)
ahr:130 max:140 shoes: Haglofs Gram XC 2016

Strength / Conditioning / Drills 36:06 intensity: (1:52 @1) + (7:25 @2) + (26:49 @3)
ahr:119 max:142

Sunday Feb 19, 2017 #

10 AM

Running warm up/down 6:15 intensity: (12 @1) + (15 @2) + (2:00 @3) + (3:48 @4) 1.31 km (4:46 / km) +4m 4:43 / km
ahr:149 max:160 shoes: VJ iRock 2016

Orienteering race (Brown) 1:24:01 intensity: (6 @1) + (10 @2) + (45 @3) + (32:09 @4) + (50:51 @5) *** 12.35 km (6:48 / km) +85m 6:35 / km
ahr:166 max:178 spiked:28/28c shoes: VJ iRock 2016

Wilverley, Wimborne Winter Warmer, Brown course.

7th/25 - very close as most people seemed to be in around the same time. Really should have been 3rd with only making some of the mistakes - one itself dropped me from 3rd to 7th at one point.

Running wise it was hard work from the beginning, most of the forest was full of brashings so felt a lot more physical than the climb would suggest. It is no wonder that the strongest man posted so much better time (Paul P won with posting a time of around 70 min - which just looking at the map should have been easily possible). The terrain can be deceiving just looking at the map. I would contest a lot of the vegetation mapping, not the shapes but mainly the greenness. I suspect some other smaller mapping mistakes were present as well, which interfered with my route. That said, the majority of the mistakes that did count were fully mine, including the 2 min + mistake I have made on 26 effectively running past the control and into the green below (how could I have misread the maps so badly... other than my tiredness I can't explain), and several times messing up the enclosures on the hillside where 27 was. I reckon 25 wasn't where it was mapped but further E, I was running on a compass bearing only for a short distance and ended up as far from the control as I have ran from the trail, also I strongly suspect 24 was on the knoll NNW to the one it was mapped on.

I have made mistakes elsewhere too though, including #3 which was a total mess on my part, first veering off to the right, then doing a long curve back ending up was too W on the road adjacent to the control, losing almost a minute this early on.

Anyway not under control for enough of the course to be competitive, having lost about 5-6 minutes just on these.

On top of this though, physically just wasn't in the right place to be competitive, I guess the 30k training Friday afternoon wasn't really conducive for my muscles to be in a racing mood today. Nevertheless it is a race I had to run (together with the Blue) to get the distances and get ready.

Orienteering (Blue) 1:06:15 intensity: (30 @2) + (26:35 @3) + (39:10 @4) *** 8.0 km (8:17 / km) +59m 7:59 / km
ahr:147 max:162 spiked:27/27c shoes: VJ iRock 2016

Ran the Blue course to get the distance in, non-competitive as well after the Brown.

8th/67 but this really does not mean anything, because on the one hand I already knew where a good chunk of the controls were, but also was only jogging around so never pushed (as visible from the HR), but wanted to at least maintain a running tempo.

I was really cold initially and almost gave up on my stupid idea after a few controls, but then just kept on going and in the end I glad that I did, as I could finish the course, ending up with another half marathon distance in my legs (plus the toughness of the terrain).

Speaking of which, as I got tired in the second half I did manage to kick rootstocks and brashings with both feet in quick succession, which did not help my toes and in fact I did say a farewell with my big toenail finally that I injured back on the last day of last year.

Saturday Feb 18, 2017 #

8 AM

Cycling warm up/down 3:34 [3] 0.96 km (16.1 kph) +2m

To parkrun to volunteer

Cycling 1:29:29 [3] 19.62 km (13.2 kph) +66m

Getting bread from the bakery. Not dressed for cycling so not pushing but got sweaty on the few uphills in the end.

Great weather for going out though.

Friday Feb 17, 2017 #

3 PM

Running long 2:28:15 intensity: (3 @0) + (28 @1) + (33 @2) + (45:09 @3) + (57:01 @4) + (45:01 @5) 30.0 km (4:57 / km) +82m 4:53 / km
ahr:156 max:169 shoes: Adidas Supernova Glide

A long run with 4x5k 4:20 km pace efforts and rest kms in between.

Also trying out the refreshment strategy, slightly adjusted from the last long effort - got a gel down after the 1st 5km and another after the 3rd, whilst having about 1dl water with small amount of salt in it after each 5k effort.

Somewhat better than last time (especially considering the faster tempo), but still look like a 10k gap between gels is just a bit longer than my body would want, as I grew weaker after about 26k, although not that visible on the pace but I clearly suffered a lot more.

My muscles started to spasm as I started a 5th effort as well so slowed straight back down and noted that I need a bit more salt intake I think.

Mind you, a decent weather for most of the run turned into a quite cold feeling by about 20km in as the sun set, and I think I was underdressed as my legs felt the wind etc, so that could also have contributed to the muscle pain.

Thursday Feb 16, 2017 #

6 PM

Night Orienteering race 49:26 intensity: (24 @1) + (6 @2) + (31 @3) + (10:17 @4) + (38:08 @5) *** 8.14 km (6:04 / km) +41m 5:55 / km
ahr:169 max:180 spiked:20/20c shoes: VJ iRock 2016

Wessex Night League Upton Park.

Disappointed as I got the strategy wrong (again), and that is exactly what the win (both this event and the overall League) was lost on.

25 seconds faster would have given me the league title. Well, such is life - my run really did not deserve the win anyway. Messed up the second control as I wasn't yet used to the 5000 scale and overran the control, dropping down into the undergrowth and marsh too late - that was enough to lose the league but not yet to win back this race (2:30 lost here). But then I was doing a figure 8 for the switchover across the marsh/stream, and I could have spared 2 crossings if I went the other way. That was the event. I lost altogether about 6-7 minutes, Dale won by 3.

On the plus side, finally there was no rain (relief) even though it was very muddy and wet underfoot, and Jon planned a very entertaining course with lots of options both for the order of controls and route choices between logically sequential controls. It could have been very easy in this area where we had a few events recently, but it did not feel repetitious at all.

Tuesday Feb 14, 2017 #

5 PM

Running warm up/down 32:01 intensity: (10 @0) + (8 @1) + (17 @2) + (1:26 @3) + (30:00 @4) 6.07 km (5:17 / km) +28m 5:10 / km
ahr:153 max:163 shoes: Adidas Supernova Glide

Commute run to the Uni for Wsx training

Running hills 41:21 intensity: (7 @1) + (2:47 @2) + (11:44 @3) + (16:31 @4) + (10:12 @5) 7.03 km (5:53 / km) +30m 5:46 / km
ahr:150 max:178 shoes: Adidas Supernova Glide

Wessex short hills training

Running warm up/down 34:50 intensity: (4 @1) + (1:05 @2) + (11:17 @3) + (22:24 @4) 6.08 km (5:44 / km)
ahr:147 max:156 shoes: Adidas Supernova Glide

Commute from to the Uni for Wsx training

Sunday Feb 12, 2017 #

8 AM

Orienteering warm up/down (Putting out controls) 56:00 intensity: (6:27 @0) + (14:06 @1) + (16:37 @2) + (17:36 @3) + (1:14 @4) 5.0 km (11:12 / km) +45m 10:43 / km
ahr:117 max:149

11 AM

Orienteering race (Brown) 1:05:45 intensity: (7 @2) + (36 @3) + (49:22 @4) + (15:40 @5) *** 11.07 km (5:56 / km) +111m 5:39 / km
ahr:162 max:175 spiked:17/17c shoes: VJ iRock 2016

Wessex Galoppen, Holmsley

Saturday Feb 11, 2017 #

8 AM

Running warm up/down 5:22 intensity: (19 @2) + (3:05 @3) + (1:58 @4) 0.98 km (5:29 / km) +1m 5:27 / km
ahr:144 max:149 shoes: Reebok One Cushion Trail

Running (Parkrun) 23:54 intensity: (11 @1) + (5 @2) + (30 @3) + (18:04 @4) + (5:04 @5) 4.99 km (4:47 / km) +2m 4:47 / km
ahr:158 max:185 shoes: Reebok One Cushion Trail

HR controlled with 3 incline bursts + last 400m push only

Running warm up/down 5:36 intensity: (10 @2) + (5:04 @3) + (22 @4) 0.95 km (5:54 / km)
ahr:142 max:148 shoes: Reebok One Cushion Trail

11 AM

Orienteering race 59:59 intensity: (4 @2) + (13 @3) + (11:49 @4) + (47:53 @5) *** 8.34 km (7:12 / km) +305m 6:05 / km
ahr:169 max:178 spiked:23/23c shoes: VJ iRock 2016

SOC Level C, Queen Elizabeth Country Park.

5th / 25 http://socweb.org/system/files/results_65.htm

Wow, almost felt like being back in Hungary. Hilly and mostly runnable forest with well defined contours, 0 degrees and snowfall.

Wasn't strong enough for the hills, though, had to walk quite a few of them. I will be back here for hill training!

I am quite certain that 6 was in the wrong place, much higher up and closer to 5 then mapped, which cost me almost a minute because my plan relied on running up the ride and attacking from the junction, whereas those running up the parallel trail were able to see the control which was much earlier. Me, I had to double back and in the hillside with felling as I was way over. I am confident my plan would have been the fastest if the control was in the right place. Made a big mistake to 14 running up a trail too early which meant about 1:30 lost! Other than this, quite a few imprecise bearings and smaller hesitations costing about maybe 1 min more altogether. Either way would not have been fast enough to contend for a top 3. I might (might!!!) have just about caught Dave C but even that is unlikely.

Quite a few hungarians in this event compared to the usual ratio!
3 PM

Running warm up/down 6:51 [3] 1.02 km (6:44 / km)

Homsey to car!

Friday Feb 10, 2017 #

7 PM

Running intervals 1:06:54 intensity: (17 @0) + (19 @1) + (57 @2) + (24:36 @3) + (23:53 @4) + (16:52 @5) 11.07 km (6:03 / km) +37m 5:57 / km
ahr:152 max:179 shoes: Adidas Supernova Glide

Canova Circuits, 2.5x (4x500+100), 900m jog in between (+ warm up/down)

500m aiming at sub-4m but ideally 3:40 pace, 100m exercises: squat jump, ankle jump, high knee, stairs etc.

900m sections are in HR zone 3.

Always a suffering this, no difference this time either.

Wednesday Feb 8, 2017 #

5 PM

Running (Recovery) 23:01 intensity: (7 @1) + (10 @2) + (3:27 @3) + (19:17 @4) 4.4 km (5:14 / km) +12m 5:10 / km
ahr:149 max:163 shoes: Adidas Supernova Glide

Tuesday Feb 7, 2017 #

5 PM

Cycling warm up/down (Commute) 24:27 intensity: (12 @0) + (56 @1) + (2:16 @2) + (17:43 @3) + (3:20 @4) 6.05 km (14.8 kph) +25m
ahr:137 max:153

Running intervals 37:16 intensity: (2 @0) + (3:10 @1) + (4:34 @2) + (4:41 @3) + (13:22 @4) + (11:27 @5) 6.71 km (5:33 / km) +9m 5:31 / km
ahr:149 max:176 shoes: Adidas Supernova Glide

Wessex training, 1k intervals.

Cycling warm up/down (Commute) 23:43 intensity: (54 @1) + (7:02 @2) + (15:47 @3) 6.21 km (15.7 kph)
ahr:129 max:143

Monday Feb 6, 2017 #

6 PM

Urban Orienteering race 53:19 [4] 9.86 km (5:24 / km) +74m 5:13 / km
shoes: Reebok One Cushion Trail

Wessex Night League Dorchester. 1hr score.

2nd/38 http://www.wimborne-orienteers.org.uk/17%20Club%20...
Not that bad considering the long run the day before, but annoyed that I lost out on the 500 points in the league to someone who only likely would run this one event. Still, I was actually slow compared to the pace I should be expecting in an urban race (even if night), and whilst I may put that down to tiredness, I should not blame it on others, this is part of the game.

For once, I had a relatively decent strategy with just a few mistakes made worth of about 1.5 minutes. I was just slow executing it in places.

An interesting area with lots of little alleyways, well planned to make use of those more interesting areas. The only comment that may be worth considering is to adjust the map to standards, many of the alleyways or passages and some features are too small on the map, very hard to see (or not possible to discern) even in daylight at the table, much less nighttime and whilst running. For example, the steps mapped near 195 are not distinguishable and could be read as fences blocking the way, when in fact, it was the optimal route. However, that is not clear from reading the map and could have easily diverted people to a much longer route choice (I took a chance).

Nice social pub lunch after with the team.

Sunday Feb 5, 2017 #

12 PM

Running long 2:53:17 intensity: (1:23:17 @3) + (1:30:00 @4) 33.38 km (5:11 / km) +163m 5:04 / km
shoes: Adidas Supernova Glide

Long, warm-up jog out to Hengistbury Head end of the promenade, 11k effort at M pace (about 4:30), jog round Sandbanks peninsula, 10k effort back on the promenade and jog home.
Most of both efforts were into the wind as it changed direction... so suffered heavily on the second effort that kicked off at 21k. Despite 2x gels and drinks, bonked heavy at 30k, so whilst this was at the end of the run, I need to get nutrition right in time for the Marathon.

Saturday Feb 4, 2017 #

8 AM

Running warm up/down 4:42 [3] 0.97 km (4:50 / km)
shoes: Reebok One Cushion Trail

9 AM

Running intervals (Parkrun) 21:56 [4] 5.11 km (4:17 / km) +15m 4:14 / km
shoes: Reebok One Cushion Trail

Parkrun, with strides.
1K jog initially with Ian, then I pushed for 1k, then slowed down and had 2 more strides - one on the straight after the 3k uphill, and for the final 500m.

Surprisingly good time, I would have guessed more around 23m with the (low) effort I put in.

Running warm up/down 5:10 [2] 1.01 km (5:08 / km) +1m 5:06 / km
shoes: Reebok One Cushion Trail

6 PM

Night Orienteering race (Score) 48:16 [4] *** 6.63 km (7:17 / km) +123m 6:40 / km
spiked:30/30c shoes: VJ iRock 2016

Stonedown Night-O (Wessex Night League.

A more or less proper night race finally in the Wessex Night League in terrain away from street lights. Got there a bit late but just about managed to start (again?).

1st / 24 http://sarumo.org.uk/wp-content/uploads/2017/02/St...

so, finally, finally, a win! Which does not mean that there weren't a lot of mistakes - whilst a long road on my improvement trail led here, I have to be realistic and recognise that (apart from Gavin) none of the really fast people who regularly finish ahead of me came to this event.

I had forgotten on my way here that my Garmin was off for repair and had ran in clothing without any pockets so could not take my mobile to record the track (even had to improvise the battery storage for the headlamp). Distance is therefore a result of drawing the route from memory onto some clever online tools.

As is the case with Ramsdown which is near, this area was full of brambles, so most of the legs the approach was to stay on roads/paths. I have been spooked by the organisers who printed out a control description stating that the total length was 16.2km and on my questions even said this was the optimal route. So I was immediately looking for controls to drop - but as it turns out they simply left in an auto-calculated length which wasn't based on best route, but probably assuming one takes controls in numerical order. That said, I thought the map and use of it weren't ideal - vegetation (especially undergrowth) was very unreliable, even with last minute instructions, and yet quite a few controls were placed on vegetation boundaries, which then were very vague and questionable (especially in the dark). This includes controls 16, 24, 30, 14... I have had to do an extensive hunt for half of these, losing time that I am not sure was down to anything more than luck (bingo controls). Also, the map was printed with sequence numbers next to the control circles which is less than helpful in a score event - neither the control number nor the score value is next to the control circles so one has to flit back and forth between the circles and the control description sheet all the time.

That said, I did make my own mistakes too, starting with my first control (6) which I wanted to come at from the open area corner, only to bounce back from the thick undergrowth (correctly mapped in this case). came back around and registered then need to adjust and take undergrowth seriously from here on (not that it helped much as it was inconsistently mapped in a lot of places).
11 was a mess - it is mapped as on the veg boundary when in fact it was inside the green, and further north than mapped. As there was also thick thorny vegetation on the boundary this meant a bit of guessing and hunting.
I chose to go for 2 out and back on a path, on my way from 7 to 22, which was a bit of a waste as I came near 2 again after the loop on 22-28-16. I could have instead cut across more or less on a bearing from 7 to 22.
13-> 24 was a bit of a mess, I almost ran up the road to assembly but hunting for the control was the biggest time loss on the whole course, probably about 2 minutes.
27 did not give any feedback on registering so kept trying for about 20s before giving up (it did in fact register).

Friday Feb 3, 2017 #

5 PM

Running (Recovery) 22:25 [3] 4.49 km (4:59 / km) +13m 4:55 / km
shoes: Reebok One Cushion Trail

Strength / Conditioning / Drills 20:00 [3]

Thursday Feb 2, 2017 #

Note

The garmin has given up finally, something leaks into the screen now. It goes back for repair/replacement, so can't use that to track training for a while.
7 PM

Night Orienteering race 1:02:28 [4] ** 10.23 km (6:06 / km) +131m 5:44 / km
spiked:19/20c shoes: Reebok One Cushion Trail

SOC Wessex Night League, Stoke Park Woods and Fair Oak.

3rd (tied) / 39 http://www.southampton-orienteers.org.uk/system/fi...

But very unhappy. Mostly with myself (Although in total waiting for over 4 minutes to cross roads, and not having a proper watch to see how much time I had left did not help).

Summary of the night:


Really should have got them all in about 57-58 minutes. Wasn't even tired afterwards...

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