Training Log Archive: PsubaIn the 28 days ending Feb 28, 2018:
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Tuesday Feb 27, 2018 #
Running long (HR control) 1:49:48 17.51 km (6:16 / km) +23m 6:14 / km
ahr:139 max:174 shoes: Adidas Supernova Glide
Sunday Feb 25, 2018 #
Running warm up/down 8:01 1.29 km (6:14 / km) +12m 5:58 / km
ahr:134 max:142 shoes: VJ iRock 2016
Orienteering race 1:20:36 **** 11.37 km (7:05 / km) +70m 6:52 / km
ahr:155 max:169 spiked:25/25c shoes: VJ iRock 2016
http://www.sboc.co.uk/2018Results/20180225PCP_UKOL...
Much less complicated than last night, but legs complaining quite a bit. A few errors nevertheless than added up to about 7,5min by the end, but most of the time loss was simply due to physical constraints. It is quite clear from the HR data that I wasn't limited by overall fitness, just legs.
Not unsurprisingly the technique isn't quite there to manage the complex areas quickly enough, simplification and route planning in these areas were not ideal in hindsight, so good bit of learning from this perspective.
Running warm up/down 3:14 0.54 km (5:57 / km)
ahr:140 max:144 shoes: VJ iRock 2016
Saturday Feb 24, 2018 #
Running (Fartlek) 36:12 6.88 km (5:16 / km) +5m 5:15 / km
ahr:146 max:179 shoes: adidas terrex Agravic
Running warm up/down 3:23 0.48 km (7:05 / km) +1m 6:59 / km
ahr:137 max:145 shoes: VJ iRock 2016
Night Orienteering race 1:53:44 ***** 12.1 km (9:24 / km) +134m 8:54 / km
ahr:153 max:172 spiked:22/22c shoes: VJ iRock 2016
http://www.swoc.org.uk/Results/Results2018/bnc_spl...
Mostly an epic sand dunes race, with lots of challenges. Big mistake to No.2, then fairly in control (if slow / few diversions) in the sand dunes area, before getting to the forest for the last 4 controls, which totally threw me and started to make mistake after mistake dropping almost 20 minutes just there.
I suspect the main mistake I made was managing my fueling - as it wasn't a very long run nor was I running very hard, I wasn't really tiring physically, and so I didn't use the gel. However, from a time perspective, I was out there for quite a long while. That meant drawing my energy and I probably was fueling my mind less than needed to keep it working at a level needed. In hindsight, I did have some signs where I was starting to stop more to ensure I was in contact with the map. I should have taken my gel then.
More analysis of errors to be added.
Thursday Feb 22, 2018 #
Running hills 31:45 5.61 km (5:40 / km) +167m 4:56 / km
ahr:149 max:167
Cycling (Commute) 12:31 [1] 3.37 km (16.2 kph) +3m
Cycling (Commute) 12:43 [1] 3.23 km (15.2 kph) +9m
Wednesday Feb 21, 2018 #
Running tempo 59:34 11.84 km (5:02 / km) +22m 4:59 / km
ahr:156 max:172
WU to Margaret Island, then 1 loop tempo around 4:10-4:20 tempo. As this was in slush in large parts, I take some off of that and the tempo was more or less there (also adjusting for my age compared to most of the Spari brunch!)
Then jogged to the Danube side, did about 1k more tempo and finally cool down.
Was OK with the tempo, pushing but not struggled.
All I could fit before work and it was tight.
Tuesday Feb 20, 2018 #
Running (HR control) 1:08:08 11.81 km (5:46 / km) +27m 5:42 / km
ahr:138 max:153
Cycling 10:52 [3] 3.3 km (18.2 kph) +4m
Cycling (Commute) 15:00 [1] 3.3 km (13.2 kph)
Monday Feb 19, 2018 #
Cycling (Commute) 13:15 [1] 3.34 km (15.1 kph) +4m
Cycling (Commute) 24:20 [3] 5.65 km (13.9 kph) +32m
Sunday Feb 18, 2018 #
Orienteering 44:15 *** 4.47 km (9:54 / km) +153m 8:27 / km
ahr:155 max:172 spiked:16/16c shoes: Inov-8 Oroc 280
http://admin.mtfsz.hu/fajl/get/fajl_id/17823/tipus...
I wanted to get out to this training once I was in Hungary, and it was lovely snowfall the evening before, so eager to get out there.
Fairly small area, quite green although with winter in the visibility was better than the map indicated. Runnability was worse though, consider that some places there was knee-deep snow!
Ran this course first and seem to have gone around first, which was against me from a timing perspective: people coming later could use the tracks both from a navigation and from a runnability perspective. I preferred it this way, the purpose was to train, not to race. I wasn't pushing very much either. Despite this, made 3-4 mistakes. I also made a few route choices that I knew weren't optimal but decided to make it more difficult for me as a training exercise.
Lovely view though!
Orienteering 35:48 ** 3.45 km (10:22 / km) +124m 8:47 / km
ahr:144 max:166 spiked:15/15c shoes: Inov-8 Oroc 280
Just doing course A seemed to short so did this as well, unfortunately, many of the legs were the same as course A, so not very challenging from a navigation perspective. Tried to take different routes to some degree where there was an option or improve the navigation on the leg where I wasn't perfect previously. Slower though in places, legs were complaining by the end quite a bit.
Running warm up/down 6:22 1.0 km (6:22 / km) +35m 5:26 / km
ahr:143 max:151 shoes: Inov-8 Oroc 280
Saturday Feb 17, 2018 #
Running long 2:48:33 26.88 km (6:16 / km) +552m 5:41 / km
ahr:142 max:174
Z1 when not going uphill, just trying to keep the running motion on the uphills but not pushing further - this was of course still quite high effort on the steeper sections where it is not a given that I can keep up running when less fit!
Getting late when I got out there so got the headlamp - glad that I did, as up on Janos hill there was no street lighting, but there was fog, snow, ice. Therefore slower downhill on the N side in on the tracks in total darkness than going up on the S side...
Only took 1 gel and even though I was not going with high effort it was about the limit to how long I can go without more energy intake.
Thursday Feb 15, 2018 #
Running warm up/down 11:35 2.13 km (5:27 / km) +10m 5:19 / km
ahr:147 max:159 shoes: Adidas Supernova Glide
Urban Orienteering race 52:59 ** 11.16 km (4:45 / km) +36m 4:40 / km
ahr:169 max:179 spiked:20/20c shoes: Adidas Supernova Glide
http://www.wessex-oc.org/wp-content/uploads/event/...
Really a home race for me so I really wanted to do well here after messing up the strategy badly the last 2 seasons and also being in a good position in the league this season.
Ian updated the map so it wasn't an odds-evens format, a straight 1 hr race. Did mostly OK from a strategy/plan perspective and ran OK, except from the beginning, but after suffering through the zig-zag climb I felt good and pushed for most of the race.
I missed a couple of routes and lost time in a few other places:
#38 both veered into the schoolyard earlier than I should have for the alleyway - in hindsight it may have been possible to go through but it was marked as residential so didn't risk it. Also someone cleverly rotated the control around the fence so it was difficult to spot although was looking right at it, another guy was looking at the same time. After a few secs I looked again and saw it. Lost about 20s here altogether.
#47 lost confidence in where I was before the control so slowed down - lost maybe a couple of seconds only
#35 to #34 was OK but for some reason, Jason did it in half the time it took me? 1m faster than anyone, I suspect he found a gap in the fence that shouldn't have been there - certainly not according to the map
#32 to #33 I missed the gap amongst the houses which would have been the fastest route, to be honest, most other people haven't seen it either, I only found it after seeing a few people having significantly better splits so I started to be suspicious and looked at the map really really closely. Probably would have been about 45s faster
#37 was on top of the steps, but I lost my control descriptions by this point (probably would have not looked anyway to be fair) and on the map the stairs look like a stone wall anyway, so I ran around the whole block, adding about 1:05 to the route. James had the right approach: he did go to the bottom of the stairs thinking if it wasn't stairs, he could continue and round the block from the North and do not lose time, but gave the stairs a chance. I didn't think of that - should have.
The rest was OK so probably about 2:10 or so slower than an ideal run on my route with my speed.
But- that's just for improvement, happy to have finally won in Boscombe. It is also healthy for the League before I am off for a week not racing in the next one.
Running warm up/down 36:53 5.47 km (6:45 / km) +67m 6:21 / km
ahr:140 max:156 shoes: Adidas Supernova Glide
Tuesday Feb 13, 2018 #
Cycling warm up/down (Commute) 33:00 8.51 km (15.5 kph) +22m
ahr:137 max:150
Running intervals 54:37 9.24 km (5:55 / km) +12m 5:52 / km
ahr:156 max:177 shoes: Adidas Supernova Glide
Again did 3x reps of the whole set:
4-3-2-2-3-4 on 1/4th, 1/2, 3/4, full, 3/4, 1/2, 1/4th hill
with 3 m off in between.
Cycling warm up/down (Commute) 32:37 8.46 km (15.6 kph) +17m
ahr:131 max:149
Sunday Feb 11, 2018 #
Orienteering warm up/down 44:57 ** 4.65 km (9:40 / km) +13m 9:32 / km
ahr:127 max:150 spiked:8/8c shoes: adidas terrex Agravic
Already muddy and feet wet early on, great :) but, lovely sunshine and being out early means that I got to see a pack of deer in the woods - surely they ran far away by the time the competitors were out.
Running warm up/down 5:35 0.86 km (6:31 / km) +15m 6:00 / km
ahr:141 max:149 shoes: VJ iRock 2016
Orienteering intervals 1:09:11 *** 10.51 km (6:35 / km) +112m 6:15 / km
ahr:158 max:173 spiked:21/21c shoes: VJ iRock 2016
Had to run non-competitively as I set out some of the controls.
I have decided to treat this as a training exercise, so I have done an O-interval training - roughly taking 3 controls fast, then jog slowly 1 control, then do the same again.
Still made a few mistakes, even to the 1st control.
Good practice though.
Getting out late means I have missed the hailstorm that most competitors got caught up in. It was still very wet and muddy. I thought the course was well planned, but really New Forest is never the most technically challenging. That said, I should have been more precise with the compass and so make less mistakes. I was planning to do pace counting, which I did, but on one occasion I didn't when I should have - I thought the vegetation will be obvious (it was on the map), but wasn't at all in real life :(
Running warm up/down 7:18 1.02 km (7:10 / km) +3m 7:04 / km
ahr:135 max:147 shoes: VJ iRock 2016
Saturday Feb 10, 2018 #
Running (HR control) 47:44 8.37 km (5:42 / km) +11m 5:40 / km
ahr:141 max:179 shoes: adidas terrex Agravic
Mostly tried to stick to Z1, except for the last 1km of the Parkrun which I tried to run within 4min but without looking at my watch to check pace.
Friday Feb 9, 2018 #
Running 24:52 4.51 km (5:31 / km) +13m 5:26 / km
ahr:139 max:161 shoes: Adidas Supernova Glide
Urban Orienteering race 1:04:21 *** 12.44 km (5:10 / km) +48m 5:05 / km
ahr:163 max:175 spiked:24/25c shoes: adidas terrex Agravic
Pretty poor performance if I am honest, mainly down to poor strategy - which is what I often do in score events. I was kinda hoping I was getting better in that in the last few events, but this one was planned well in that there were lots of options and the choices did make a lot of difference.
Looking at the order of controls, I was the only one going with the order like this. It didn't help that I also missed out a control at the edge of the map so I never visited it...
I got there late anyway due to work and left my dibber+compass at home so had to borrow them also.
There were also a few errors I have made throughout the run, didn't see a few of the lines properly (is my eyesight getting worse?) during running so ended up having to double back a few times - those errors lost me about 3 minutes even within the strategy I was following.
By the time I was near the 1st of the 2 50 pointers that I left last (with a hope to get bonus points... hahaha), I had about 3 minutes left and seriously thought if I should not even bother going to the last 50 pointer. I did my quick calculation and I figured it is about 50-50 whether I would lose out point wise due to the minutes over the hour, or if I would be better. So I thought - sod it, I'll just give it everything I have and ran on a red line to the 50 pointer and back. This was my fastest section, and in fact at least I did that calculation right: I was just a bit more than 4 minutes over the hour, so if I had been about 10 seconds faster it would have been more points getting the last 50 pointer. As it happens I ended up with exactly the same amount of points than if I didn't go for the last control - but I got a bit more training out of it for myself.
This will drop out in the scheme of the League - Dan also didn't quite get the run to win and Alan couldn't go, so Dan collected another 500 and the League gets yet more tight at the top. I hope I can clean my act up for the next one, I will miss out a few afterwards.
Thursday Feb 8, 2018 #
Running (HR control) 1:24:36 13.92 km (6:05 / km) +174m 5:43 / km
ahr:137 max:153 shoes: Adidas Supernova Glide
Started in the dark, got back after sunrise. Very cold out there.
Don't want to say anything too fast, but compared to previous runs of the exact same route and same target HR, I seem to be getting shorter (so faster) runs as a trend. Let's hope this continues, we'll see in about 2 months time whether the training plan gets me the results I was after. Fingers crossed.
Tuesday Feb 6, 2018 #
Cycling warm up/down (Commute) 26:46 6.95 km (15.6 kph) +23m
ahr:139 max:154
Running intervals 29:57 5.17 km (5:48 / km) +1m 5:47 / km
ahr:149 max:178 shoes: Adidas Supernova Glide
Only 4, again probably should do more reps in the future.
Clearly I am faster when motivated to run with others, as the last rep I did alone, and it was slower. The good news is that none of this was at maxHR, although not yet in Z4 which will be the target for sub-4m
Paces:
3:42
3:44
3:50
3:58
Cycling warm up/down 8:02 1.96 km (14.6 kph) +8m
ahr:134 max:146
Cycling warm up/down (Commute) 22:12 6.38 km (17.2 kph)
ahr:134 max:146
Sunday Feb 4, 2018 #
Orienteering 3:58:48 *** 17.3 km (13:48 / km) +991m 10:44 / km
ahr:137 max:158 spiked:8/30c shoes: VJ Integrator 2017
My first trip to North Wales. I was going to do a low HR long run today, but wanted to get some climb from somewhere, so elected to come and do this as a low effort long training, not as a race. Epic views, great weather. Lost my map as it fallen out of the backpack pocket, luckily after tracing back my route a pair was kind enough to give me one of their two maps.
Different route choices are needed for this kind of race/terrain which I learnt today - steeper than I thought descents/ascents and rocky places sapped time away quite a bit. Was OK most of the time, but the one major mistake was misreading the stream junction and thinking I overran a control - slightly pulled away by a fellow runner who I thought was doing the same route but apparently wasn't... climbed up in snow and rocky mountain for about half an hour instead of maybe 10 minutes if I was going up later after getting to my control :(
Anyway, this wasn't about racing, so enjoyed myself, just wish it wasn't requiring so much driving!
A bit of Gopro footage: https://www.youtube.com/watch?v=YUyQfX4FJkQ
Saturday Feb 3, 2018 #
Running (Parkrun) 38:56 [1] 6.89 km (5:39 / km) +6m 5:38 / km
shoes: adidas terrex Agravic
Forgot the HRM but tried to jog slowly, I probably went up to Z2 as Ian dictated the tempo.
Night Orienteering race (Score) 45:08 *** 7.03 km (6:25 / km) +189m 5:40 / km
ahr:162 max:175 spiked:30/30c shoes: VJ iRock 2016
1st/27 https://sarumo.org.uk/wp-content/uploads/2018/02/r...
Finally a proper Night-O race that wasn't urban. That said, the park had a fairly straightforward layout, so quite a bit of this night was about being precise with compass bearing - and of course, running incl. covering the climb.
Heavy mud in places and raining :(
Had a decent strategy I thought, but made quite a few errors, mostly directional:
20s (direction) +35s (overran control)+45s (direction)+50s(no sign of the path that was on the map so overran) +10s (direction), so 2:40 altogether, could have had the 500 points to myself (Alan behind me by just 10 seconds so gets the same Night League points). Feel sorry for Alan, yet it is roughly what I had in the previous 2 occasions. To be honest with so many mistakes I would not have deserved much better anyway.
Friday Feb 2, 2018 #
Running (HR control) 1:26:56 13.88 km (6:16 / km) +191m 5:52 / km
ahr:137 max:149 shoes: adidas terrex Agravic
Thursday Feb 1, 2018 #
Running warm up/down 5:45 1.03 km (5:35 / km) +5m 5:27 / km
ahr:145 max:153 shoes: Haglofs Gram XC 2016
Urban Orienteering race (Night League) 57:24 11.75 km (4:53 / km) +44m 4:48 / km
ahr:166 max:179 shoes: Haglofs Gram XC 2016
2nd/53 - http://race-results.info/2018/20180201wnlr/?page=c...
Another 19 second loss to Dan - very similar to last time!
Exciting but also frustrating. Especially since - again - there were 2 main mistakes that could have resulted in a reverse result and more points for me in the League than him! It's tight at the top. Ah well.
Decent strategy overall. Mistakes:
1:30 lost around 144. I was in the circle but the map doesn't really show that complicated section well (it wasn't a standard Orienteering map so it was a slight guesswork). I ended up hunting around then just bailing out to the road junction and attack the control from the other side.
20s hesitation at 143 - I wasn't planning ahead detailed enough and didn't realise that the railway line would be cutting off any direct routes to 138, so I had to figure out what the best route is - as there were two options in totally different directions, I stayed put until I figured out which one is the best.
50s at 135. The map again wasn't quite clear/correct here, there was an extra path running next to the houses which lead me through the "woods" and then I ended up skirting around the houses where there is also no path on the map, finally getting to the control from behind. This was basically just an almost full loop that was unnecessary - my expectation was that any path I found there would lead me into the control directly as per the map.
So that's 2:40 of which I will graciously blame 2:20 on the map :)
Felt OK from a running perspective, and average speed now starts to get to the ranges I was running in urban races before the injury last year.