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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Psuba

In the 30 days ending Nov 30, 2015:

activity # timemileskm+m
  Running18 9:57:18 70.5(8:28) 113.45(5:16) 638
  Orienteering4 4:29:48 22.89(11:47) 36.84(7:19) 69679 /79c100%
  Urban Orienteering2 1:48:49 11.88(9:09) 19.12(5:41) 8855 /55c100%
  Night Orienteering2 1:41:21 8.82(11:29) 14.2(7:08) 17038 /38c100%
  Total21 17:57:16 114.09(9:27) 183.62(5:52) 1592172 /172c100%
  [1-5]21 17:52:52
averages - rhr:46 weight:70kg

» now

Monday Nov 30, 2015 #

(rest day)

More out of not having the will to go out in the gusty rain.
But I can blame it on my achilles pain and have gone out most days recently.

Sunday Nov 29, 2015 #

11 AM

Running warm up/down 5:00 [3] 0.5 km (10:00 / km)
shoes: VJ Supra

Not enough, but got there late and was keen to get running.

Orienteering race 1:14:56 intensity: (28 @2) + (3:15 @3) + (35:19 @4) + (35:54 @5) **** 9.37 km (8:00 / km) +296m 6:55 / km
ahr:163 max:175 spiked:24/24c shoes: VJ Supra

Broadstone Warren SO race, Brown course.

Nice little area and good course I thought. Coped with the hills better than a year ago, so progress there - but not enough still (as seen last week) to challenge for the top spots.

A few areas of the map wasn't overly correct to the terrain, probably winter vegetation changes? Caught up in that once or twice, but can't blame the map really.
Made a few mistakes, probably about 6-8 minutes all together which would have brought me to the "main bunch" of runners ahead all doing about 65-68 minutes. But - these need to be, again, eradicated. About 30% route choice issues, 50% in the circle, not being careful enough! Over 2 minutes lost by running past a control and not seeing it... Duh!

Probably from next year I need to start pushing myself more as well on running / not stopping as much to check, there were several controls I stopped just short of the control to verify where I was. There was also space in the HR data to push more.

Saturday Nov 28, 2015 #

Running (Parkrun) 23:57 [4] 5.0 km (4:47 / km)
ahr:161 max:178 shoes: Reebok One Cushion Trail

Bournemouth Parkrun #120

got there late so not even done the minimal stretching I normally do. Beautiful weather so normally would have chosen to try and run a PB, but due to getting up late and rushing to get there I decided to aim for sub-4min km for 2nd and 4th km and run mid tempo for the others. I met Julie so decided to run with her for the first km, then go for the target.
Managed to stick to plan until 4k (3:50, 4:26, 3:59 for kms 2,3 and 4) but then got bad stomach ache - probably having had coffee too late before the run? so target became to just avoid stopping and jogged to the finish.

Still, reasonably close to plan.
9 AM

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Reebok One Cushion Trail

Friday Nov 27, 2015 #

12 PM

Running long 1:30:00 [3] 16.0 km (5:38 / km) +244m 5:14 / km
ahr:153 max:168 shoes: Reebok One Cushion Trail

Heavy wind on the seaside (headwind mostly). Also started to rain about 20 min in.

Did try out the Nathan backpack for fit and picked up delivery from the post office on the way back. It does not fit, too big... Should have ordered the smaller version, now we need to sew it in if we can. Great.

Running wise did not push, this was more to get back the distances and some hills in one session, if I had to miss the orienteering on Wednesday (near Tidbury) and Thursday (Kent night cup), well there's work that limits the possibilities. Where's my lottery ticket?

Wednesday Nov 25, 2015 #

7 PM

Running intervals 1:07:20 [4] 10.43 km (6:27 / km) +30m 6:22 / km
ahr:146 max:179

14x400m fast intervals 2m off, aiming at sub-3:30m pace intervals (plus warm-up & cool-down).

Slight breeze one direction but mainly calm conditions.

splits for the intervals are

1:24, 22, 22, 19, 25, 23, 25, 25, 20, 24, 26, 25, 26, 25

Tuesday Nov 24, 2015 #

7 PM

Night Orienteering race 31:39 intensity: (15 @1) + (8 @2) + (10 @3) + (10:05 @4) + (21:01 @5) ** 5.41 km (5:51 / km) +32m 5:41 / km
ahr:166 max:177 spiked:18/18c

Wimbledon Common Night-O. Decent middle distance training, though mostly easy technically. Tried to approach it as overspeed training, so duly messed up picking one of the trails to #3 where I had to double back. Probably lost just about the amount that pushed me down from what would have been #2 to #4, but placing wasn't the objective, so an OK session. Also was lucky on #4 as I picked the correct trail but misread the map so wasn't expecting to be there already. Talking to Paul C afterwards I realise he is picking up more details in the surrounding areas than I do whilst running higher speed, so an overspeed training approach is appropriate for me to improve.

Did not have proper O-shoes as well with me and so the slippery muddy trails did not help.

Running warm up/down 15 [3] 1.8 km (8 / km)

Sunday Nov 22, 2015 #

10 AM

Running warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Inov8 X-Talon 212

Orienteering race (Missing first section) 14:17 [4] 2.0 km (7:09 / km) +65m 6:09 / km
shoes: Inov8 X-Talon 212

Orienteering race 1:07:41 intensity: (2:00 @3) + (1:03:26 @4) + (2:15 @5) 8.79 km (7:42 / km) +178m 7:00 / km
ahr:158 max:168 shoes: Inov8 X-Talon 212

OK Nuts Brown course.

Garmin rebooted so first section is in separate entry.

Basically a clean run, in hindsight a few route choices could have been better running around, so about 2-3 minutes lost, the rest of loss versus winner is simply running speed and tiredness: as HR is hardly in the red zone!

However, the shoes will be relegated to shorter and flatter runs, tight on the toes and they hurt.

Saturday Nov 21, 2015 #

9 AM

Running warm up/down 10:54 [3] 2.01 km (5:25 / km)
ahr:150 max:160 shoes: Reebok One Cushion Trail

Running tempo (Parkrun) 21:14 intensity: (7 @2) + (6 @3) + (3:16 @4) + (17:45 @5) 5.0 km (4:15 / km) +3m 4:14 / km
ahr:171 max:180 shoes: Reebok One Cushion Trail

Very windy, but sunny - wet underfoot. Again tried to go for sub-4m kms 1,3 and 5, and very nearly did it considering the conditions. Tried to slow down a lot in kms 2 and 4. A lot of the usual front runners were absent, so was surprised to be at #2 spot at the 1km mark, but of course slowed down straight after. Much prefer to keep energy for tonights and tomorrows race! Will see if that worked.
6 PM

Running warm up/down 10:00 [3] 2.0 km (5:00 / km) +30m 4:39 / km
shoes: VJ Supra

Night Orienteering race 1:09:42 intensity: (14 @2) + (5:10 @3) + (45:48 @4) + (18:30 @5) *** 8.8 km (7:55 / km) +138m 7:21 / km
ahr:160 max:173 spiked:20/20c shoes: VJ Supra

Southern Night Championships.
2nd in M40 - but 11 mind behind Paul C... Did make a few mistakes though, so can not expect better unless I clean up my runs. However not bad for a first proper night competition. The Lucifer headlights worked very well.

Friday Nov 20, 2015 #


10 AM


The Lucifer MkIII headlamps have arrived today, in time for the Southern Night Champs tomorrow. Will see how it works, might try it out on a short jog tonight.
5 PM

Running 22:31 intensity: (7 @0) + (7 @1) + (9 @2) + (1:47 @3) + (20:21 @4) 4.44 km (5:04 / km) +5m 5:03 / km
ahr:151 max:163 shoes: Reebok One Cushion Trail

Tested the new Lucifer lights and got the legs turning over. Just burnt off some of the lactic acid from yesterday, no attempt at any tempo work.

Thursday Nov 19, 2015 #

5 PM

Running long 2:03:05 intensity: (8 @1) + (4:29 @2) + (10:10 @3) + (1:43:52 @4) + (4:26 @5) 23.24 km (5:18 / km) +68m 5:13 / km
ahr:155 max:169

It was a while ago since I ran this long but it was time to start raising endurance especially if I am doing a trail half marathon late December. But, as it turns out this shoe and sock combination work at this distance - probably should switch to the injinji and a different shoe. Held on decently but really started to bore in the end - tiring as expected, could have pushed faster in several sections but that is not what this session was about.

Saw a large ocean liner lights probably leaving Poole whilst running on the coast and a fox crossing the road on the way back - but no wildlife in the parks...

Lots of runners on the coast today, looks like everyone was waiting out the rain during the day and had their sessions in the evening.

Tuesday Nov 17, 2015 #

6 PM

Running intervals (Medium hills) 45:23 intensity: (1 @0) + (9 @1) + (5:22 @2) + (4:27 @3) + (23:11 @4) + (12:13 @5) 9.04 km (5:01 / km) +26m 4:57 / km
ahr:154 max:181

Wessex training session, medium hills.

4-4-4 reps of about 150m-320m-150m moderate incline sections (all out intensity).
30-26-29-29s, 1m:07s-05-12-10, 30-28-30-31s

so pace is 3:05-3:35 (150m), and 3:42-3:51 (320m) average.

Monday Nov 16, 2015 #

(rest day)

Sunday Nov 15, 2015 #

11 AM

Running warm up/down 7:51 [3] 1.61 km (4:53 / km) +14m 4:40 / km
shoes: VJ Supra

Orienteering race 1:10:20 intensity: (3 @1) + (17 @2) + (50 @3) + (21:39 @4) + (47:31 @5) *** 10.69 km (6:35 / km) +82m 6:20 / km
ahr:166 max:178 spiked:28/28c shoes: VJ Supra

SARUM Galoppen on Foxbury plantation. Very wet, mostly rough open terrain, so fast (for most people). Even though I only could count maybe about 3-5 minutes of actual mistakes, still 23 min behind Jamie P. (OK, he is top10), but still 15 min behind what I could probably reasonably expect of myself on top form. Which is strange as it did not feel that bad out there. I am pretty sure this has to do with my (lack of?) running technique over rough terrain - on top of the normal case of just generally not being as fast as the top guys (which could account for half the time loss). I have not pre-entered so had to wait for recycled maps, got Jamie's map in the end - obviously his running capabilities did not transfer to me with the map...

I had the plan of making sure I had a plan for each leg and be strong on using compass bearings which I mostly was OK with so in that sense I achieved my objectives. Nevertheless this distracted from using other techniques, e.g. I made a 30 sec mistake to 27 by running on compass bearing alone when navigating on visible features (veg boundary corner) would have been faster and I could have avoided the mistake.

Saturday Nov 14, 2015 #

8 AM

Running warm up/down 10:13 [1] 2.06 km (4:58 / km)
ahr:157 max:184 shoes: Inov8 X-Talon 212

Parkrun warm-up and cool down. HR monitor starting to run out of battery so not sure about HR measurements.
9 AM

Running tempo (Parkrun) 20:26 intensity: (4:16 @0) + (28 @2) + (43 @3) + (53 @4) + (14:06 @5) 4.92 km (4:09 / km) +3m 4:09 / km
ahr:175 max:205 shoes: Inov8 X-Talon 212

Bournemouth Parkrun #118. Wet, raining, muddy, some wind so not bad time considering. Quite a few people dressed as the 118 chracters so surely there will be some funny pictures. I wore a Paris T-shirt to respect the Paris victims - did not help the run as it soaked with water quickly but that was not the point of course.

Pushed kms 1, 3 and 5 but rain/mud limiting, eased off #2. So km timings:

Friday Nov 13, 2015 #

6 PM

Running 1:19:53 intensity: (10 @1) + (7 @2) + (11:56 @3) + (59:35 @4) + (8:05 @5) 15.1 km (5:17 / km) +185m 4:59 / km
ahr:154 max:171 shoes: Reebok One Cushion Trail

New workout type - ran to Bournemouth centre but instead of running along the coast and back, I ran each zig-zag, so up/down all the way and back to introduce hills and a bit of heart rate pressure diversity. Surprisingly fun although some of the zig-zags not lit and my light fit cap had very dim light so took it carefully. Happy to see that I got steady 4:30 k tempo on the flat coming back without pushing and no problems running all the zig-zags up (albeit did not push the tempo) so strength seem to be slowly increasing.

Thursday Nov 12, 2015 #

6 PM

Urban Orienteering race (Night Score) 57:31 intensity: (44 @1) + (7 @2) + (2:55 @3) + (22:25 @4) + (31:20 @5) *** 10.46 km (5:30 / km) +8m 5:29 / km
ahr:163 max:178 spiked:29/29c shoes: Inov8 X-Talon 212

Marchwood Night score urban.
We actually got touchfree EMIT to use, which was nice - although I am sure they were not very happy as one of the controls was stolen (and I wasted a minute looking for it).

After Monday I was determined to actually have an approach worked out for this and is was to try and run very hard as much as I can, and see what it does to my ability to read map and generally how I cope with Oxygen debt. This worked mostly as I was doing decent tempo most of the time, going sub 4m sections throughout the session. I did have a few hitches with navigation and one mistake that cost me 3 minutes when I tried to go through a gate that was marked as open on the map but was locked in reality, so I had to double back.

In the end got all controls, but still almost 6 min behind winner (got 5th out of 37 people). Nevertheless happy to have done this according to plan and contributed to progress, so the session wasn't a waste like Monday.

Wednesday Nov 11, 2015 #

(rest day)

Train to/from London to work so no running.

Tuesday Nov 10, 2015 #

6 PM

Running hills (Short hills) 28:21 intensity: (5 @1) + (33 @2) + (2:51 @3) + (11:58 @4) + (12:54 @5) 5.61 km (5:03 / km) +11m 5:00 / km
ahr:160 max:180 shoes: Reebok One Cushion Trail

Warm-up to try and find the team, luckily run into Becca who was also late and know where everyone was, so got to them and able to join doing the short hills winter session (road).

Pyramid hills of 4-3-2-1-1-2-3-4 repeat of about 50m-70m-100m-150m hill sections.
Making the hills with about 4m pace, ranging btw 3:57-4:10 (3:37 outlier, and slower in the first 5 intervals)
7 PM

Running warm up/down 10:55 [1] 1.7 km (6:25 / km) +19m 6:05 / km
ahr:143 max:158 shoes: Reebok One Cushion Trail

Jog back to the University with the team

Monday Nov 9, 2015 #

6 PM

Urban Orienteering (Night Score) 51:18 intensity: (12 @2) + (3:57 @3) + (29:35 @4) + (17:34 @5) ** 8.66 km (5:55 / km) +80m 5:40 / km
ahr:159 max:178 spiked:26/26c shoes: Reebok One Cushion Trail

Wessex Night League Shillingstone.


Unsure what it was in the end - did not push that much and also did not really have a good plan. I did miss out one control and had to go back for it in the end, probably cost me almost 10 minutes. At least then I pushed so the pace was surprisingly good at that section! Also had a problem with the headlamp in the beginning.
I was however up since 4am and driven 7 hours to/from work, and did not have time to warm up. That's all the excuses...

Need to figure out what I want from these next time before the event.

Sunday Nov 8, 2015 #

11 AM

Orienteering race (Middle Distance) 42:34 intensity: (1 @1) + (10 @2) + (46 @3) + (9:39 @4) + (31:58 @5) *** 6.0 km (7:06 / km) +75m 6:41 / km
ahr:169 max:181 spiked:27/27c weight:70kg shoes: VJ Supra

Puttenham Middle Distance race -


Decent run even with the mistakes. Drizzle although the promise was good weather... Had to run with borrowed compass as I left my thumb compass at home...
Distracted to #1 as a dog that was walked started to bark at me at the path, also did not quite work out the mapping style yet. Can't help but feel it was placed a bit high (looking at the GPS track suggest that also. 30s lost. #3 was mostly OK but slow approaching as undergrowth worse than map indicated, probably a different route would have been better. Was hesitating in the circle to #9, again pit not quite placed how the map indicated so took 20s looking around to find it. I am also quite sure 11 was lower than map indicates but it wasn't a problem as I ran past it and noticed anyway. Probably went out to path too early to 11 and sloppy with compass at the end so imprecise, altogether lost probably 20 sec on leg. Too low on 18, although area was diffuse I should have corrected sooner. Lost 1:15 and got caught up by a couple of runners. From here on in tempo got high, but I ran my own race and took different route choices, ran well with a few micro mistakes only until the last control, where my mind went blank (the runners who caught me left me behind on the previous control due to different route choice) and I though I was a control earlier, got confused and lost about 1:30 before realising and running to the finish proper. So altogether about 4 min lost on navigation (maybe a few seconds more), the rest on running which is not bad considering my aim was to limit mistakes and not the highest tempo. Also I managed to run all uphill sections (even if slowly) so no walking sections, which is decent.

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