Training Log Archive: PsubaIn the 30 days ending Apr 30, 2016:
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Saturday Apr 30, 2016 #
3 PM
Orienteering 1:47:23 ***** 11.47 km (9:22 / km) +351m 8:07 / km
ahr:158 max:179 spiked:25/25c (sick) shoes: VJ iRock
British Long Distance Champs, M40L/W21E (Course 4)
Rubbish.
After all the prep work, I though my cold would be my biggest enemy eating into my stamina/speed. Well that turned out to be the least of my worries - as the HR zones clearly show. I wasn't even feeling that tired afterwards.
Small notes first - I finally concluded that my iRocks were indeed a half size too large, I knew that for a while but on the steep contours in Brown Clee today they really were rolling all over the place. They will go being sold second hand (Size 9 iRock, anyone?) and I went on to buy an 8.5 next day.
I was also stupidly late after the long drive there, so got a start slot as the penultimate M40 to start, a minute ahead of hot favourite Geoff, thank you. Rushing to the start I forgot my control description holder, and just jogged around without proper warm-up. Geoff promptly thanked me the next day for providing "a nice back to aim for in the early part of the course", ah great, that just puts me in my place. Not that it wasn't a fair summary of my race and capabilities...
So then into the main bit. I have dropped waaaay too much, in the range of at least 20+ minutes on stupid navigation. This was another 15000 map and although it was, as expected, with simplifications, I just could not get the mapping style or mapping decisions in certain areas. I definitely would argue that the first bit of woods with our control #1 wasn't a white forest as mapped. Geoff's argument was "the spacing of the trees were consistent with white forest", but I would counter that the level of green should be consistent with runability (as per ISOM), hence I thought that area was about middle green. The older map of that area had in fact middle green in it. The other highly suspect area was the mountain top, specifically the marshy area which held 6 of our controls and we ran through 3 times. I have yet to talk to anyone (including those who won their courses) who managed that part without mistakes. I was talking to people to try and figure out what would have been the right technique to navigate there as I was sure about my position one minute, then 1 minute later I would not know where I am: there would be a big feature next to me and I could not find it on the map. The vegetation there would be extremely difficult to relate to reality, as well as difficult to read on the map: white, yellow, marsh, undergrowth, all mixed together... I have thought long and hard how it could have been mapped well, and I am not sure I would have a solution at 1:15000 with that complexity. In that case however, why have so many controls in that area? The best suggestions of handling this area (again, from those who finished ahead of the field, my class and others):
- "I just bounced back from the lake/fence/etc and relocated from there"
- "I remembered the location of the controls from visiting this area the first time then next time I came back I navigated through them"
Neither being very reassuring. In any case, I have to take the blame for
- being too sloppy withe compass bearing
- forgetting that this was a 1:15000 map and kept pace counting as if this was 1:10000
- not slowing down enough for the complexity of the area (except I did when I was there the 3rd time, yet still got lost... ah yeah, and none of the advice as above included slowing down, in fact bouncing back from catching features requires a faster speed to lose less time)
... Not that I haven't lost time in other areas, where the map was perfectly fine, mind...
OK, so I have to take the blame for the poor result - after all the map was the same for everyone in any case, and a good orienteer should be able to handle this vagueness anyway. Which I clearly am not... yet, anyway.
Now, having said that, and putting the result aside, I just don't think the course was a good fit for the British Long Distance Champs. It felt all the way as if this was a long Middle Distance course. Mind you: I actually love Middle Distance - but this was supposed to be a Long Distance race, and however I want to, I can't really see a single leg out of the 26 which had real route choice or would have been that long. The longest leg was probably 13, and even there, although there was plenty of micro-route choice, but no real big choices.
I know there is a regulation about using 1:15000, but it is a bit ridiculous when I think even in 1:10000 the whole course could have fit an A4 map (rotated 90 degrees from what it was now)... That was probably the limitation of the terrain, having used half the hill for the Relays. I am not sure in hindsight that it was a good choice... I mean, this is the British Championships, after all, and limiting the courses to that single hill clearly compromised the courses.
Leg-by-leg analysis later...
Rubbish.
After all the prep work, I though my cold would be my biggest enemy eating into my stamina/speed. Well that turned out to be the least of my worries - as the HR zones clearly show. I wasn't even feeling that tired afterwards.
Small notes first - I finally concluded that my iRocks were indeed a half size too large, I knew that for a while but on the steep contours in Brown Clee today they really were rolling all over the place. They will go being sold second hand (Size 9 iRock, anyone?) and I went on to buy an 8.5 next day.
I was also stupidly late after the long drive there, so got a start slot as the penultimate M40 to start, a minute ahead of hot favourite Geoff, thank you. Rushing to the start I forgot my control description holder, and just jogged around without proper warm-up. Geoff promptly thanked me the next day for providing "a nice back to aim for in the early part of the course", ah great, that just puts me in my place. Not that it wasn't a fair summary of my race and capabilities...
So then into the main bit. I have dropped waaaay too much, in the range of at least 20+ minutes on stupid navigation. This was another 15000 map and although it was, as expected, with simplifications, I just could not get the mapping style or mapping decisions in certain areas. I definitely would argue that the first bit of woods with our control #1 wasn't a white forest as mapped. Geoff's argument was "the spacing of the trees were consistent with white forest", but I would counter that the level of green should be consistent with runability (as per ISOM), hence I thought that area was about middle green. The older map of that area had in fact middle green in it. The other highly suspect area was the mountain top, specifically the marshy area which held 6 of our controls and we ran through 3 times. I have yet to talk to anyone (including those who won their courses) who managed that part without mistakes. I was talking to people to try and figure out what would have been the right technique to navigate there as I was sure about my position one minute, then 1 minute later I would not know where I am: there would be a big feature next to me and I could not find it on the map. The vegetation there would be extremely difficult to relate to reality, as well as difficult to read on the map: white, yellow, marsh, undergrowth, all mixed together... I have thought long and hard how it could have been mapped well, and I am not sure I would have a solution at 1:15000 with that complexity. In that case however, why have so many controls in that area? The best suggestions of handling this area (again, from those who finished ahead of the field, my class and others):
- "I just bounced back from the lake/fence/etc and relocated from there"
- "I remembered the location of the controls from visiting this area the first time then next time I came back I navigated through them"
Neither being very reassuring. In any case, I have to take the blame for
- being too sloppy withe compass bearing
- forgetting that this was a 1:15000 map and kept pace counting as if this was 1:10000
- not slowing down enough for the complexity of the area (except I did when I was there the 3rd time, yet still got lost... ah yeah, and none of the advice as above included slowing down, in fact bouncing back from catching features requires a faster speed to lose less time)
... Not that I haven't lost time in other areas, where the map was perfectly fine, mind...
OK, so I have to take the blame for the poor result - after all the map was the same for everyone in any case, and a good orienteer should be able to handle this vagueness anyway. Which I clearly am not... yet, anyway.
Now, having said that, and putting the result aside, I just don't think the course was a good fit for the British Long Distance Champs. It felt all the way as if this was a long Middle Distance course. Mind you: I actually love Middle Distance - but this was supposed to be a Long Distance race, and however I want to, I can't really see a single leg out of the 26 which had real route choice or would have been that long. The longest leg was probably 13, and even there, although there was plenty of micro-route choice, but no real big choices.
I know there is a regulation about using 1:15000, but it is a bit ridiculous when I think even in 1:10000 the whole course could have fit an A4 map (rotated 90 degrees from what it was now)... That was probably the limitation of the terrain, having used half the hill for the Relays. I am not sure in hindsight that it was a good choice... I mean, this is the British Championships, after all, and limiting the courses to that single hill clearly compromised the courses.
Leg-by-leg analysis later...
Friday Apr 29, 2016 #
7 PM
Running 23:30 5.11 km (4:36 / km) +13m 4:33 / km
ahr:155 max:174 (sick) shoes: Saucony Excursion TR8
Short shakeout session before the BOC in Kings Park with strides.
Bloody cold has stricken again, it is very annoying to have chosen this specific time (I can not pinpoint what I may have done to catch it, other than maybe catching it from a few colleagues), after the long preparation. Taking paracetamol, it is not catastrophic at the moment but I am well below my peak level now.
On the other hand, nice to see a group of scouts out running on our POC in Kings Park. Stopped to chat a short while with the scout leaders who were very happy with this and our other POCs, so feels good to contribute.
On to the BOC tomorrow, beware I will pass my germs on, sadly that will not produce a level playing field as the effect can only be felt a few days after...?
Bloody cold has stricken again, it is very annoying to have chosen this specific time (I can not pinpoint what I may have done to catch it, other than maybe catching it from a few colleagues), after the long preparation. Taking paracetamol, it is not catastrophic at the moment but I am well below my peak level now.
On the other hand, nice to see a group of scouts out running on our POC in Kings Park. Stopped to chat a short while with the scout leaders who were very happy with this and our other POCs, so feels good to contribute.
On to the BOC tomorrow, beware I will pass my germs on, sadly that will not produce a level playing field as the effect can only be felt a few days after...?
Wednesday Apr 27, 2016 #
5 PM
Running warm up/down 9:22 1.76 km (5:19 / km) +15m 5:06 / km
ahr:146 max:159 shoes: Saucony Excursion TR8
Running 41:14 7.89 km (5:13 / km) +62m 5:02 / km
ahr:152 max:164 shoes: Saucony Excursion TR8
Kings Cross Runners Club - to Hampstead Heath and back
7 PM
Orienteering 1:00:00 [2] ** 5.5 km (10:55 / km) +110m 9:55 / km
spiked:15/15c shoes: Saucony Excursion TR8
Hampstead Heath POC, introducing the Kings Cross Runners to Orienteering.
Took 5 of them out to teach them some basics, run as a group and alternating who leads. Thy had fun, although it took longer than I thought it would!
Took 5 of them out to teach them some basics, run as a group and alternating who leads. Thy had fun, although it took longer than I thought it would!
Tuesday Apr 26, 2016 #
6 PM
Running long 1:18:43 17.45 km (4:31 / km) +156m 4:19 / km
ahr:164 max:178 shoes: Saucony Excursion TR8
Running around/in Regents Park. Mixed the planned training with a bit of sight seeing, as earlier sessions here were all done after the park was closed (so just ran the outer ring), this time I wondered all over the park to take in the sights.
Session itself was based on the Spari training schedule, but adjusted somewhat - given that this weekend is the British Long Champs (+relay + urban), and on Wednesday I am introducing the Kings Cross runners club to Orienteering on Hampstead Heath, instead of the Spari session planned for Tuesday, I did one simulating Wednesdays run, so about 80 minutes, in the middle a 1 hr session alternating tempo/easy every 1 minute.
I've set the Garmin to dictate an alternating sub-4m and sub-5m tempo for the duration. The problem was the wind - strong headwind when running N bound, and Regent Park being mainly open I struggled to keep the sub-4m tempo on some of the intervals running northbound.
Otherwise an OK session with some effort, slightly surprised afterwards when I saw the distance covered (for some reason did not expect to run this much, although maths suggest I should have).
It will be easier sessions from now on until the weekend.
Also, just coming down with a cold, hope I can dodge that bullet as most unfortunate timing for the British Long...
Session itself was based on the Spari training schedule, but adjusted somewhat - given that this weekend is the British Long Champs (+relay + urban), and on Wednesday I am introducing the Kings Cross runners club to Orienteering on Hampstead Heath, instead of the Spari session planned for Tuesday, I did one simulating Wednesdays run, so about 80 minutes, in the middle a 1 hr session alternating tempo/easy every 1 minute.
I've set the Garmin to dictate an alternating sub-4m and sub-5m tempo for the duration. The problem was the wind - strong headwind when running N bound, and Regent Park being mainly open I struggled to keep the sub-4m tempo on some of the intervals running northbound.
Otherwise an OK session with some effort, slightly surprised afterwards when I saw the distance covered (for some reason did not expect to run this much, although maths suggest I should have).
It will be easier sessions from now on until the weekend.
Also, just coming down with a cold, hope I can dodge that bullet as most unfortunate timing for the British Long...
Monday Apr 25, 2016 #
Note
(rest day)
Wanted to get out for a run but too much work & catching up with people until after 10pm.
Sunday Apr 24, 2016 #
Event: TVOC Chiltern Challenge
11 AM
Running warm up/down 5:50 0.94 km (6:13 / km) +12m 5:51 / km
ahr:141 max:157 shoes: VJ iRock
Orienteering race (Black) 1:34:28 *** 11.95 km (7:54 / km) +407m 6:45 / km
ahr:162 max:175 spiked:21/21c shoes: VJ iRock
Chiltern Challenge, Black course.
About 5-6 min worth of mistakes, but more importantly consciously chosen more physical or challenging routes (i.e. cross vegetation using compass etc., rather than running around on track) where possible to prepare for the British Long Distance next week, and honestly I wasn't pushing as much as I should/could have. So quite a bit of time lost on simply running/pushing through the terrain (be that climb or undergrowth/green).
Decent little forest, though the planner giving us more or less the same route choice question for the 3rd time (do you go through the valley or around it) started to get a bit repetitive... Otherwise some good route choice legs and nicely breaking up the leg pattern (long/short sections).
Right, so after analysis:
1-2-3 decent enough.
4 - decided to run to the right, down and up the valley. Ran hard down but ran out of steam going up midway through and I think that is where my mediocre approach to the run in general started that cost me a lot of time. It is all in the mind, and I think I need to adjust my mindset for these races as I used to struggle with stamina earlier which meant I had to pace my runs properly - I should now have the stamina which means I need to adjust my "autopilot" in the races to try and run hard for longer. No problem navigationally on this leg, although would quite like to do a few test runs this leg to see which route is fastest for me...
6 - stupid choice for me to climb up the side of the depression to the path above, then just very hesitant across the open white, although straight in the control at the circle I lost about 1 min on this leg
7 - Looking at my track I was OK with my bearing until the very last bit where I went around a green patch (that was arguably not on the map) and had to relocate, probably about 20s lost
10 - ran on bearing from the fence corner, tried to collect features on the way but could not make sense of the veg patches on the map versus those in the area. I pace counted as well as expected to not be very precise with my bearing, and I did run past the control by about 10-20 meters, bounced back almost from the track (pace counting stopped me earlier), but then had to realign myself which wasn't that fast in a diffuse area. Lost about 1 min.
11 - Stupidly left #10 in the wrong direction, then over corrected. Control itself wasn't a problem but probably lost about 20-30 sec on the leg.
12 - decided on a semi-run around path (to the right) to this, but then as I was next to the mid green area (corniferous plantation) I thought I saw some daylight between the trees and started to cut across. Big mistake, I lost my bearing and ended up out in the rough open parallel to the track I would have ran on if I was running around, so lost at least 2 min doing this. No problem with the control itself.
13 - One of the route choices that I was doing partly as part of experimentation - cutting across the hillside in the undergrowth/white/light green patches. Seemingly med green here wasn't as dense as the plantation I got caught up in on the way to #12, but still cutting across was much slower than running around would have been. Did see a deer though, so some result!
14-15-16 no issues, compass bearing + using some big features for heads up orienteering
17 - Stupidly overran the ditch as I miscounted the one below #16, I thought the control would be in the next ditch, even though I did see #17 I did not descend to check the control number, I was so sure it can't be mine. So had to contour back, losing over a minute.
18 - Another choice of cutting through the woods instead of running around on tracks, the same bit of woods as to 13, probably somewhat slower than running around would have been. However, this time I did see two deer in the same patch of wood as before...
19 - Just got enticed into running up on a track that wasn't on the map just before the one that was... and would have led me to near the control. So I had to fight through undergrowth, losing about 30 sec
25 - Probably chose a suboptimal route, wanted to avoid dropping onto the road only to climb up with that, so instead contoured over to the track leading diagonally down, then stupidly ran down on the ridge rather the track itself below the ridge, so a more technical trail = slower run.
To finish: the last surprise of the planner, an actual route choice leg to the finish! Fun.
I think overall I need to adjust my attitude in these races, I now have the stamina mostly to last the distance, need to start pushing in them to get results. Also, in terrain like this I think it pays to run around on tracks more, certainly until I can get my terrain speed up, for races that count I would need to favour running around a bit more than I am doing now. It may be less fun, but more successful.
About 5-6 min worth of mistakes, but more importantly consciously chosen more physical or challenging routes (i.e. cross vegetation using compass etc., rather than running around on track) where possible to prepare for the British Long Distance next week, and honestly I wasn't pushing as much as I should/could have. So quite a bit of time lost on simply running/pushing through the terrain (be that climb or undergrowth/green).
Decent little forest, though the planner giving us more or less the same route choice question for the 3rd time (do you go through the valley or around it) started to get a bit repetitive... Otherwise some good route choice legs and nicely breaking up the leg pattern (long/short sections).
Right, so after analysis:
1-2-3 decent enough.
4 - decided to run to the right, down and up the valley. Ran hard down but ran out of steam going up midway through and I think that is where my mediocre approach to the run in general started that cost me a lot of time. It is all in the mind, and I think I need to adjust my mindset for these races as I used to struggle with stamina earlier which meant I had to pace my runs properly - I should now have the stamina which means I need to adjust my "autopilot" in the races to try and run hard for longer. No problem navigationally on this leg, although would quite like to do a few test runs this leg to see which route is fastest for me...
6 - stupid choice for me to climb up the side of the depression to the path above, then just very hesitant across the open white, although straight in the control at the circle I lost about 1 min on this leg
7 - Looking at my track I was OK with my bearing until the very last bit where I went around a green patch (that was arguably not on the map) and had to relocate, probably about 20s lost
10 - ran on bearing from the fence corner, tried to collect features on the way but could not make sense of the veg patches on the map versus those in the area. I pace counted as well as expected to not be very precise with my bearing, and I did run past the control by about 10-20 meters, bounced back almost from the track (pace counting stopped me earlier), but then had to realign myself which wasn't that fast in a diffuse area. Lost about 1 min.
11 - Stupidly left #10 in the wrong direction, then over corrected. Control itself wasn't a problem but probably lost about 20-30 sec on the leg.
12 - decided on a semi-run around path (to the right) to this, but then as I was next to the mid green area (corniferous plantation) I thought I saw some daylight between the trees and started to cut across. Big mistake, I lost my bearing and ended up out in the rough open parallel to the track I would have ran on if I was running around, so lost at least 2 min doing this. No problem with the control itself.
13 - One of the route choices that I was doing partly as part of experimentation - cutting across the hillside in the undergrowth/white/light green patches. Seemingly med green here wasn't as dense as the plantation I got caught up in on the way to #12, but still cutting across was much slower than running around would have been. Did see a deer though, so some result!
14-15-16 no issues, compass bearing + using some big features for heads up orienteering
17 - Stupidly overran the ditch as I miscounted the one below #16, I thought the control would be in the next ditch, even though I did see #17 I did not descend to check the control number, I was so sure it can't be mine. So had to contour back, losing over a minute.
18 - Another choice of cutting through the woods instead of running around on tracks, the same bit of woods as to 13, probably somewhat slower than running around would have been. However, this time I did see two deer in the same patch of wood as before...
19 - Just got enticed into running up on a track that wasn't on the map just before the one that was... and would have led me to near the control. So I had to fight through undergrowth, losing about 30 sec
25 - Probably chose a suboptimal route, wanted to avoid dropping onto the road only to climb up with that, so instead contoured over to the track leading diagonally down, then stupidly ran down on the ridge rather the track itself below the ridge, so a more technical trail = slower run.
To finish: the last surprise of the planner, an actual route choice leg to the finish! Fun.
I think overall I need to adjust my attitude in these races, I now have the stamina mostly to last the distance, need to start pushing in them to get results. Also, in terrain like this I think it pays to run around on tracks more, certainly until I can get my terrain speed up, for races that count I would need to favour running around a bit more than I am doing now. It may be less fun, but more successful.
Saturday Apr 23, 2016 #
8 AM
Running warm up/down 10:26 2.2 km (4:45 / km) +8m 4:40 / km
ahr:158 max:169 shoes: Inov8 X-Talon 212
Running race (Parkrun) 19:43 [5] 4.95 km (3:59 / km) +3m 3:58 / km
ahr:177 max:184 shoes: Inov8 X-Talon 212
1 year goal met - this is finally a sub-20 min 5K run! Which is also a PB for me.
It was a beautiful day looking out the window in the morning and given that I wasn't running the last 2 days, but felt good on Wednesday, I decided to go for it. It hurt, but was on target through the 1-2-3-4km splits and just went for it all I could in the last km.
It was a beautiful day looking out the window in the morning and given that I wasn't running the last 2 days, but felt good on Wednesday, I decided to go for it. It hurt, but was on target through the 1-2-3-4km splits and just went for it all I could in the last km.
Hike/Walk (Surveying) 58:43 4.02 km (14:36 / km) +5m 14:31 / km
ahr:116 max:155 shoes: Inov8 X-Talon 212
Bit of warm-up but mainly re-surveying bits of Kings Park for the 9th May training event where I will be planning a pairs O-Intervals session, so some precision is important.
Quite a few vegetation changes as the park maintenance has significantly felled areas, sometimes fully, sometimes in "random" shapes. This will be good for course setting, as long as I can map them correctly...
Quite a few vegetation changes as the park maintenance has significantly felled areas, sometimes fully, sometimes in "random" shapes. This will be good for course setting, as long as I can map them correctly...
Thursday Apr 21, 2016 #
Note
(rest day)
Wednesday Apr 20, 2016 #
6 PM
Running tempo 20:13 4.85 km (4:10 / km) +48m 3:58 / km
ahr:170 max:180
KCRN 5K, in theory the usual event, but today was taken over by Adidas.
So ran in a trial Adidas Supernova Sequence Boost as a good friend of mine earlier was saying great things about it - wasn't really my cup of tea though.
However, the main difference was that instead of the usual 5-7 people, this time there was about 120 of us running - two gentleman attending our run hac attracted the good turnout: we had Wilson Kipchong and Dennis Kimetto with us. Initially thought they were going to run, but in the end they just did the warm-up and then the Q&A afterwards. I am sure they were afraid that they could not keep to our pace! They will have the small matter of going for the win on Sunday in the London Marathon of course.
Even if they didn't run, there were plenty of good runners there, so as we set off this was just a completely different tempo than the usual group run. I just about hung on to the lead group, but clearly they were only doing an equivalent of an easy jog whilst I ran near my PB pace (especially considering the climb). I may have been able to push a bit more if needed, but was just happy to sit at the back of the bunch and occasionally shout at them as they were about to take a wrong turn - I was the only one from the regular group who could hang on near the front.
So ran in a trial Adidas Supernova Sequence Boost as a good friend of mine earlier was saying great things about it - wasn't really my cup of tea though.
However, the main difference was that instead of the usual 5-7 people, this time there was about 120 of us running - two gentleman attending our run hac attracted the good turnout: we had Wilson Kipchong and Dennis Kimetto with us. Initially thought they were going to run, but in the end they just did the warm-up and then the Q&A afterwards. I am sure they were afraid that they could not keep to our pace! They will have the small matter of going for the win on Sunday in the London Marathon of course.
Even if they didn't run, there were plenty of good runners there, so as we set off this was just a completely different tempo than the usual group run. I just about hung on to the lead group, but clearly they were only doing an equivalent of an easy jog whilst I ran near my PB pace (especially considering the climb). I may have been able to push a bit more if needed, but was just happy to sit at the back of the bunch and occasionally shout at them as they were about to take a wrong turn - I was the only one from the regular group who could hang on near the front.
Tuesday Apr 19, 2016 #
6 PM
Running warm up/down 12:06 2.29 km (5:16 / km) +46m 4:48 / km
ahr:145 max:155 shoes: Saucony Excursion TR8
Running intervals (Downhill) 1:14:48 12.15 km (6:09 / km) +235m 5:37 / km
ahr:154 max:182 shoes: Saucony Excursion TR8
Downhill terrain intervals at Hampstead Heath
Also a couple of bits in between to actually get to the downhill areas, check out a control I thought was missing last time on the POC and getting out in the end.
Again trying to follow Spari training plan, all it was saying though was downhill intervals... So I did 5x downhill sprints across the woods first (w/ jog up), then went over to the open area and did 3x downhill sprint over the slightly marshy grass hillside. Wanted to do more but it turned so dark that I had to finish the session.
In the woods it became clear why I had such a deficit last weekend on the downhill leg: my times improved by about 25% over the 5 reps, clearly I am losing a lot there by being hesitant often.
Also a couple of bits in between to actually get to the downhill areas, check out a control I thought was missing last time on the POC and getting out in the end.
Again trying to follow Spari training plan, all it was saying though was downhill intervals... So I did 5x downhill sprints across the woods first (w/ jog up), then went over to the open area and did 3x downhill sprint over the slightly marshy grass hillside. Wanted to do more but it turned so dark that I had to finish the session.
In the woods it became clear why I had such a deficit last weekend on the downhill leg: my times improved by about 25% over the 5 reps, clearly I am losing a lot there by being hesitant often.
9 PM
Running warm up/down 3:33 0.62 km (5:45 / km) +5m 5:32 / km
ahr:142 max:154 shoes: Saucony Excursion TR8
Running warm up/down 5:39 1.02 km (5:31 / km)
ahr:144 max:155 shoes: Saucony Excursion TR8
Monday Apr 18, 2016 #
Note
(rest day)
Sunday Apr 17, 2016 #
10 AM
Running warm up/down 4:42 0.8 km (5:55 / km) +42m 4:41 / km
ahr:150 max:166 shoes: VJ iRock
Orienteering race (Blue) 49:16 *** 7.17 km (6:52 / km) +216m 5:58 / km
ahr:169 max:178 spiked:17/17c shoes: VJ iRock
BOK local event at Black Down (near Cheddar) 6th/46
http://www.bristolorienteering.org.uk/sites/defaul...
A couple of mistakes:
3 - hesitant into the control, slightly overrun too, 20s
5 - not precise on compass bearing and mistaken two veg patches so ran underneath the control - 20s
8 - picked incorrect depression and ran further. Should have pace counted so as to notice earlier but didn't, so ran away and then had to come back - 2:10
12 - imprecise compass bearing and then again picked wrong veg to run to, 30 sec
So lost about 3:20 on these, but impressing running from those who managed to do the course 10 minutes faster! I did manage to run most of the uphills, although I confess not in some of the steepest parts and where the ground was really rough AND uphill.
A surprising learning for me when looking at the splits - a lot slower on the downhill leg 5 than those above. Clearly I am much more careful downhill than I should be. Maybe the downhill intervals in the Spari training schedule would do me good? I'll see if I can make it out to Hampstead Heath and find a nice downhill area to practice.
http://www.bristolorienteering.org.uk/sites/defaul...
A couple of mistakes:
3 - hesitant into the control, slightly overrun too, 20s
5 - not precise on compass bearing and mistaken two veg patches so ran underneath the control - 20s
8 - picked incorrect depression and ran further. Should have pace counted so as to notice earlier but didn't, so ran away and then had to come back - 2:10
12 - imprecise compass bearing and then again picked wrong veg to run to, 30 sec
So lost about 3:20 on these, but impressing running from those who managed to do the course 10 minutes faster! I did manage to run most of the uphills, although I confess not in some of the steepest parts and where the ground was really rough AND uphill.
A surprising learning for me when looking at the splits - a lot slower on the downhill leg 5 than those above. Clearly I am much more careful downhill than I should be. Maybe the downhill intervals in the Spari training schedule would do me good? I'll see if I can make it out to Hampstead Heath and find a nice downhill area to practice.
Running warm up/down 7:31 1.33 km (5:38 / km) +7m 5:30 / km
ahr:149 max:159 shoes: VJ iRock
1 PM
Running warm up/down 3:15 0.64 km (5:06 / km) +8m 4:47 / km
ahr:150 max:158 shoes: Saucony Excursion TR8
Urban Orienteering race (Mens Vets) 44:30 *** 8.93 km (4:59 / km) +62m 4:49 / km
ahr:168 max:179 spiked:21/21c shoes: Saucony Excursion TR8
Warminster Urban, Mens Vets (course 2)
5th/26 about 2:30 behind Paul G winning.
Onto 4 I had to wait about 25s for the light to change crossing the road.
14 - mad a wrong turn and had to turn around - about 20s
Probably not the right route choice to 15, ran up the hill, may have been slightly shorter but with the climb I suspect it was slower (note - confirmed by Splitbrowser that runners ahead of me were all faster on this leg except for Dale who went for the same route as me, so I think it is safe to assume others took the route to the left).
Other than this, simply didn't run as fast as I would have without the race an hour previous, legs weren't really cooperating fully.
5th/26 about 2:30 behind Paul G winning.
Onto 4 I had to wait about 25s for the light to change crossing the road.
14 - mad a wrong turn and had to turn around - about 20s
Probably not the right route choice to 15, ran up the hill, may have been slightly shorter but with the climb I suspect it was slower (note - confirmed by Splitbrowser that runners ahead of me were all faster on this leg except for Dale who went for the same route as me, so I think it is safe to assume others took the route to the left).
Other than this, simply didn't run as fast as I would have without the race an hour previous, legs weren't really cooperating fully.
Saturday Apr 16, 2016 #
8 AM
Running warm up/down 5:02 0.93 km (5:24 / km) +2m 5:20 / km
ahr:147 max:154 shoes: Saucony Excursion TR8
Running tempo (Parkrun) 20:27 4.98 km (4:06 / km) +12m 4:03 / km
ahr:172 max:180 shoes: Saucony Excursion TR8
26/434
http://www.parkrun.org.uk/bournemouth/results/week...
Similar to last week my legs are still feeling the training during the week, so decided to aim for sub-4m km in the first 2, then see what happens.
Got that, then played a little with the pace afterwards, in some places tried to pushed and was surprised that I could indeed go faster. Did not push that much though. Also 1st km surprisingly slow relative to last weeks, probably the whole field was slower?
http://www.parkrun.org.uk/bournemouth/results/week...
Similar to last week my legs are still feeling the training during the week, so decided to aim for sub-4m km in the first 2, then see what happens.
Got that, then played a little with the pace afterwards, in some places tried to pushed and was surprised that I could indeed go faster. Did not push that much though. Also 1st km surprisingly slow relative to last weeks, probably the whole field was slower?
Running warm up/down 14:46 2.63 km (5:37 / km) +6m 5:33 / km
ahr:146 max:156 shoes: Saucony Excursion TR8
jog back to join up Kay to the end of her Parkrun
Friday Apr 15, 2016 #
10 PM
Strength / Conditioning / Drills 56:22
ahr:95 max:121
2x full circuit of everything + stretching
Thursday Apr 14, 2016 #
5 PM
Running intervals (Ladder) 1:14:28 [5] 11.33 km (6:34 / km) +28m 6:30 / km
shoes: Saucony Excursion TR8
7x down ladder (400/300/200 1m off + 300m walk)
5x steps
Spari training schedule, was already dreading this one before it was due. The target pace for the intervals (3'10, 3'05, 3'00) are all speeds I have NEVER EVER ran, much less for this distance/number of reps. Also still in London so no track option (well maybe if I planned more I could have, but too much to do to be that precise), chosen to run in Hyde Park, so various incline and walkers etc. to deal with. Decided to give it my best shot anyway.
Turned out my paces were mostly between 3'10 - 3'30, which I am quite please with, given everything. Legs started to seise up from about the 4th rep and pain in right thigh developed.
Could not find a decent length of steps though nearby so just ran the few that I found at the triathlon transition area next to the lake - more a notional effort at the stairs than an effective one.
There was also a "Do a runner with LGN" event on in the middle and some local running club had their circuits on, so plenty of being mindful of other runners - there was even a chap clearly training for speed skating (with roller skates) in full gear by the lake in amongst all the walkers (and runners).
5x steps
Spari training schedule, was already dreading this one before it was due. The target pace for the intervals (3'10, 3'05, 3'00) are all speeds I have NEVER EVER ran, much less for this distance/number of reps. Also still in London so no track option (well maybe if I planned more I could have, but too much to do to be that precise), chosen to run in Hyde Park, so various incline and walkers etc. to deal with. Decided to give it my best shot anyway.
Turned out my paces were mostly between 3'10 - 3'30, which I am quite please with, given everything. Legs started to seise up from about the 4th rep and pain in right thigh developed.
Could not find a decent length of steps though nearby so just ran the few that I found at the triathlon transition area next to the lake - more a notional effort at the stairs than an effective one.
There was also a "Do a runner with LGN" event on in the middle and some local running club had their circuits on, so plenty of being mindful of other runners - there was even a chap clearly training for speed skating (with roller skates) in full gear by the lake in amongst all the walkers (and runners).
Running warm up/down 10:30 [2] 1.88 km (5:35 / km) +22m 5:17 / km
shoes: Saucony Excursion TR8
Wednesday Apr 13, 2016 #
5 PM
Running long 2:07:57 [3] ** 22.26 km (5:45 / km) +247m 5:27 / km
spiked:14/14c shoes: Saucony Excursion TR8
A real mix.
Jog to the Runners club, then ran the first half of the canal route with the group. Then separated and ran out to Hampstead Heath to test run the medium difficulty POC course in prep for the RC event in two weeks. Quite outdated map, lots of changes including a large area of fenced work site, so had to slightly change the course, also one of the markers is missing.
Then ran back to the hotel via the canal route. A bit of a shower out on the heath but otherwise decent weather.
Ran at just above comfortable pace. Left the HR strap at home so couldn't run on a HR target which is what I planned initially.
Tried to do cadence adjustment when alone and not on the heath.
Had one gel with me which I consumed when I got to the heath, but that was bad planning, seriously ran out of energy at about 100 mins into it.
Jog to the Runners club, then ran the first half of the canal route with the group. Then separated and ran out to Hampstead Heath to test run the medium difficulty POC course in prep for the RC event in two weeks. Quite outdated map, lots of changes including a large area of fenced work site, so had to slightly change the course, also one of the markers is missing.
Then ran back to the hotel via the canal route. A bit of a shower out on the heath but otherwise decent weather.
Ran at just above comfortable pace. Left the HR strap at home so couldn't run on a HR target which is what I planned initially.
Tried to do cadence adjustment when alone and not on the heath.
Had one gel with me which I consumed when I got to the heath, but that was bad planning, seriously ran out of energy at about 100 mins into it.
Tuesday Apr 12, 2016 #
Note
(rest day)
Was undecided as the Feltham Street-O was tempting but would have meant no rest day in the week then.
AS I finished work late and problems with the hotel check-in meant I could not longer get there in time - problem sorted.
Left shin still in slight pain though...
AS I finished work late and problems with the hotel check-in meant I could not longer get there in time - problem sorted.
Left shin still in slight pain though...
Monday Apr 11, 2016 #
6 PM
Urban Orienteering race (Score) 41:44 8.46 km (4:56 / km) +19m 4:53 / km
ahr:163 max:175 shoes: VJ iRock
Fordingbridge, (supposedly) 1 hour score.
2nd/44 behind Paul P who ran a blistering 35 minutes. (Results)
Pushed to about 80% effort, considering the continuous days of training (today was supposed to be a rest day), so comfortably in contact with the map, but still made a few smaller route choice errors. Plus one of the controls wasn't very precise on the map so I thought it would be on the other side of an impassable fence and planned a completely different route - could have shaved about two minutes with the better route + not spending time looking for it.
2nd/44 behind Paul P who ran a blistering 35 minutes. (Results)
Pushed to about 80% effort, considering the continuous days of training (today was supposed to be a rest day), so comfortably in contact with the map, but still made a few smaller route choice errors. Plus one of the controls wasn't very precise on the map so I thought it would be on the other side of an impassable fence and planned a completely different route - could have shaved about two minutes with the better route + not spending time looking for it.
Running warm up/down 4:32 0.76 km (5:56 / km) +2m 5:52 / km
ahr:142 max:158 shoes: VJ iRock
Running intervals (Terrain) 33:06 4.08 km (8:07 / km) +2m 8:06 / km
ahr:155 max:177 shoes: VJ iRock
Spari training schedule was suggesting 30x300m terrain for tomorrow, but given there will be a Street-O in London (if I can get to it after work) I wanted to bring this forward a day. All I could find in the vicinity of todays event was a 150m long marsh so aimed to do it there. Also cut down the number considering the event just prior.
Wanted to do 20x, apparently miscounted and did only 19. 1m off between intervals, managed the majority in between 3:40-3:50 pace.
Wanted to do 20x, apparently miscounted and did only 19. 1m off between intervals, managed the majority in between 3:40-3:50 pace.
Sunday Apr 10, 2016 #
Event: Kingston Urban Race
11 AM
Running warm up/down 4:23 0.84 km (5:12 / km) +2m 5:09 / km
ahr:149 max:157 shoes: Saucony Excursion TR8
Urban Orienteering race (Mens Vets) 35:26 *** 7.17 km (4:56 / km) +29m 4:51 / km
ahr:170 max:179 spiked:27/27c shoes: Saucony Excursion TR8
Kingston Urban race, Mens Vets/Women's Open course.
I hesitated a lot to come here or the Galoppen near Gloucester. In the end I decided to have a bit of fun, haven't run an Urban race in a while even though they tend to do good for my ranking, at least more so than forest events. I do enjoy the forest more regardless! But having done 8 straight weekends of forest races I thought it would be good to mix it up. Plus it did not hurt that my clubmates could give me a ride so did not have to drive!
Decent run except for a few niggles, suboptimal route choices and one stupid mistake, lost about 2:30 or so on those mistakes all together. 34:08 with the exclusion of the timed out control, I reckoned this could be done in under half hour - and checking the printed out interim results I was bang on, Paul C won with 29:30.
I was contemplating entering the Mens Open beforehand, in the end opted for my age group, in hindsight I probably should have gone for the Open, as I found the course on the short side. I did fade towards the end, mind you, but regardless I felt this to be too short.
There were a few tricky areas on the map, probably not as many as some of the more quirky areas elsewhere in the UK. The course setter did try and use these areas - the problem of course having a race Sunday midday, especially in as good a weather as it was, is that there will be lots of shoppers etc, especially in the trickier, more intricate areas, so clearly they tried to avoid, having too many controls/legs near the river.
I did find it odd that whilst there was a timed out crossing of a busy road midway through the course, there wasn't a similarly timed out crossing of the same busy road about 2/3rd on the way coming back (just before control 19)... so you were relying on some luck getting there when the lights were green (I may have lost some seconds there). You then had to cross the same road again with no timed out bit on the way to the last bit, but it wasn't as much down to luck as before, simply because one had to run the length of the road for a while so you could choose your crossing time when there was a gap in the cars. Nevertheless, I did hear my clubmates talking about seeing someone running the length of that section in the middle of the road in between the traffic flowing both ways.
Trialled the SIAC system on this race, I must say I liked it, a lot easier to get a flow not having to fiddle with finding the exact point for the dibber, just tap the box and go. Won't invest in a SIAC card just yet though, not enough races having them yet for me to be worth replacing my unit that I bought about a year and a half ago only.
Time losses noted on the course splits.
Looking at the results, 12th again (out of 66 on the course), this has been my position in the last 4 races in England... should I play the lottery with this number?
Deep in thoughts (photo by Mark Howell, SN):
I hesitated a lot to come here or the Galoppen near Gloucester. In the end I decided to have a bit of fun, haven't run an Urban race in a while even though they tend to do good for my ranking, at least more so than forest events. I do enjoy the forest more regardless! But having done 8 straight weekends of forest races I thought it would be good to mix it up. Plus it did not hurt that my clubmates could give me a ride so did not have to drive!
Decent run except for a few niggles, suboptimal route choices and one stupid mistake, lost about 2:30 or so on those mistakes all together. 34:08 with the exclusion of the timed out control, I reckoned this could be done in under half hour - and checking the printed out interim results I was bang on, Paul C won with 29:30.
I was contemplating entering the Mens Open beforehand, in the end opted for my age group, in hindsight I probably should have gone for the Open, as I found the course on the short side. I did fade towards the end, mind you, but regardless I felt this to be too short.
There were a few tricky areas on the map, probably not as many as some of the more quirky areas elsewhere in the UK. The course setter did try and use these areas - the problem of course having a race Sunday midday, especially in as good a weather as it was, is that there will be lots of shoppers etc, especially in the trickier, more intricate areas, so clearly they tried to avoid, having too many controls/legs near the river.
I did find it odd that whilst there was a timed out crossing of a busy road midway through the course, there wasn't a similarly timed out crossing of the same busy road about 2/3rd on the way coming back (just before control 19)... so you were relying on some luck getting there when the lights were green (I may have lost some seconds there). You then had to cross the same road again with no timed out bit on the way to the last bit, but it wasn't as much down to luck as before, simply because one had to run the length of the road for a while so you could choose your crossing time when there was a gap in the cars. Nevertheless, I did hear my clubmates talking about seeing someone running the length of that section in the middle of the road in between the traffic flowing both ways.
Trialled the SIAC system on this race, I must say I liked it, a lot easier to get a flow not having to fiddle with finding the exact point for the dibber, just tap the box and go. Won't invest in a SIAC card just yet though, not enough races having them yet for me to be worth replacing my unit that I bought about a year and a half ago only.
Time losses noted on the course splits.
Looking at the results, 12th again (out of 66 on the course), this has been my position in the last 4 races in England... should I play the lottery with this number?
Deep in thoughts (photo by Mark Howell, SN):
Saturday Apr 9, 2016 #
8 AM
Running warm up/down 9:47 [2] 2.0 km (4:54 / km)
shoes: Saucony Excursion TR8
9 AM
Running tempo (Parkrun) 20:19 4.99 km (4:04 / km) +12m 4:02 / km
ahr:174 max:182 shoes: Saucony Excursion TR8
Bournemouth Parkrun #140
17/386
Glorious day, some breeze, but conditions perfect for a PB. Well, for most people. My legs are still shot from two days back, but I thought I give it a shot. OK 1st km, slowed on the 2nd more than I should have, OK on the 3rd (considering the climb), but by the end of the 4th I was 10s down on what I think I needed to be to achieve my target of sub 20m (and a PB). So at that point I eased off slightly - not too much but enough to give up on it, and so ended up 15s down on my PB.
I think with all the training recently I have improved my stamina and strength, but not my speed. I can see the results positively in an Orienteering race, but in events like this I seem to still have the upper limit of somewhere around the 4m/km mark for sustained pace.
At the moment, happy with the improvement on stamina and strength for the climbs, and I think that remains the objective for this year. I will see later in the year if I can switch to improving pace and get closer to, ultimately around 17-18m.
17/386
Glorious day, some breeze, but conditions perfect for a PB. Well, for most people. My legs are still shot from two days back, but I thought I give it a shot. OK 1st km, slowed on the 2nd more than I should have, OK on the 3rd (considering the climb), but by the end of the 4th I was 10s down on what I think I needed to be to achieve my target of sub 20m (and a PB). So at that point I eased off slightly - not too much but enough to give up on it, and so ended up 15s down on my PB.
I think with all the training recently I have improved my stamina and strength, but not my speed. I can see the results positively in an Orienteering race, but in events like this I seem to still have the upper limit of somewhere around the 4m/km mark for sustained pace.
At the moment, happy with the improvement on stamina and strength for the climbs, and I think that remains the objective for this year. I will see later in the year if I can switch to improving pace and get closer to, ultimately around 17-18m.
Friday Apr 8, 2016 #
7 PM
Running (Cadence adjustment) 19:42 4.0 km (4:56 / km) +5m 4:54 / km
ahr:149 max:158 shoes: Reebok One Cushion Trail
3km cadence training with Viennese Waltz (haven't done it for a while even though I wanted to consistently do 2 such sessions a week until end of April to see the effects) + 1km simple shakeout.
Left shin ache is still there + both legs very heavy after the Canova session yesterday.
Left shin ache is still there + both legs very heavy after the Canova session yesterday.
9 PM
Strength / Conditioning / Drills 26:39
ahr:80 max:105
usual exercises + stretching, my legs are feeling yesterdays Canova circuits!!!
Thursday Apr 7, 2016 #
6 PM
Running 1:02:32 10.88 km (5:45 / km) +17m 5:42 / km
ahr:137 max:178
2,5x4x500/100 Canova Circuits.
Spari training schedule, which I think is based on the Canova circuits. It was supposed to be a track session but no track here, so... ran by the canal, around cyclists etc. Also sporadic rain.
Supposed to be 500m sub 3:40 pace + 100m plyo 4x, then 900m jog, then start again, this 2,5x so all together 10 repeats.
For the plyo I alternated between high knee / squat jumps / ankle jumps / "indian" hops (did try back kicks but just could not get the motion comfortable).
Boy it was hard work. VERY difficult to track my pace because Garmin was giving me crazy feedback, usually too slow, at one point claiming my pace was sub 22m/km, so I had to rely on my feeling as to the pacing, which wasn't helped by the wind, the walkers, those feeding the ducks etc etc.
Managed the paces of:
3:37, 3:47, 4:09, 3:46
3:52, 3:54, 4:02, 3:49
4:03, 3:55
Doing the plyo instead of a break between intervals makes it really hard as the plyo seems to have taken as much energy as the intervals, so it was a continuous effort basically.
Spari training schedule, which I think is based on the Canova circuits. It was supposed to be a track session but no track here, so... ran by the canal, around cyclists etc. Also sporadic rain.
Supposed to be 500m sub 3:40 pace + 100m plyo 4x, then 900m jog, then start again, this 2,5x so all together 10 repeats.
For the plyo I alternated between high knee / squat jumps / ankle jumps / "indian" hops (did try back kicks but just could not get the motion comfortable).
Boy it was hard work. VERY difficult to track my pace because Garmin was giving me crazy feedback, usually too slow, at one point claiming my pace was sub 22m/km, so I had to rely on my feeling as to the pacing, which wasn't helped by the wind, the walkers, those feeding the ducks etc etc.
Managed the paces of:
3:37, 3:47, 4:09, 3:46
3:52, 3:54, 4:02, 3:49
4:03, 3:55
Doing the plyo instead of a break between intervals makes it really hard as the plyo seems to have taken as much energy as the intervals, so it was a continuous effort basically.
Wednesday Apr 6, 2016 #
6 PM
Running 1:21:55 16.49 km (4:58 / km) +134m 4:46 / km
ahr:141 max:176
80 min training, trying to match the Spari training plan as well as I could.
Included the 5K Kings Cross Runners club run with the group, then 10 min hill loop aiming for about 5m/km pace (was slightly faster), then a run along the Regents canal to London Zoo and back.
Got there in time to see the hyenas in group tearing apart what looked like a runner who did not stick to the training plan. Or maybe just their evening meat, hard to identify from the state it was in hung from above. Also some interesting bits running through Camden Market and past the Pirate Castle
http://www.thepiratecastle.org/
Never been to these parts before.
Slight pain in my left shin since the weekend, hope it goes soon - bothers me more when I start running, but can feel it during the day too.
Included the 5K Kings Cross Runners club run with the group, then 10 min hill loop aiming for about 5m/km pace (was slightly faster), then a run along the Regents canal to London Zoo and back.
Got there in time to see the hyenas in group tearing apart what looked like a runner who did not stick to the training plan. Or maybe just their evening meat, hard to identify from the state it was in hung from above. Also some interesting bits running through Camden Market and past the Pirate Castle
http://www.thepiratecastle.org/
Never been to these parts before.
Slight pain in my left shin since the weekend, hope it goes soon - bothers me more when I start running, but can feel it during the day too.
Tuesday Apr 5, 2016 #
7 PM
Running intervals 46:29 7.41 km (6:16 / km) +221m 5:27 / km
ahr:150 max:178
16x200m hill intervals, 1:30 off including the jog back down (so usually about 20s breather).
Trying to follow the Spari training schedule as close as I can, which was supposed to be 16x300m terain intervals, but difficult to find terrain within London, so the best/closest I could manage was a 200m incline with uneven surface and trees planted to add some uneven ground.
Difficult from the tracks to determine exact pace and exact climb covered due to GPS inaccuracy and short distance, but the intervals were managed with about a 4 min/km pace.
Trying to follow the Spari training schedule as close as I can, which was supposed to be 16x300m terain intervals, but difficult to find terrain within London, so the best/closest I could manage was a 200m incline with uneven surface and trees planted to add some uneven ground.
Difficult from the tracks to determine exact pace and exact climb covered due to GPS inaccuracy and short distance, but the intervals were managed with about a 4 min/km pace.
Sunday Apr 3, 2016 #
2 PM
Running 53:02 10.78 km (4:55 / km) +265m 4:23 / km
ahr:158 max:173
Revfulop hills trail run - just a quick one to keep the legs moving whilst out to take care of family things at the weekend house
Saturday Apr 2, 2016 #
9 AM
Running warm up/down 16:11 2.35 km (6:53 / km) +133m 5:22 / km
ahr:157 max:174 shoes: Inov-8 Oroc 280
To start
Orienteering race (Middle) 44:28 **** 4.65 km (9:33 / km) +107m 8:34 / km
ahr:171 max:185 spiked:18/18c shoes: Inov-8 Oroc 280
Nograd Grand Prix, Middle distance, M40
2nd / 8
More analysis to come
2nd / 8
More analysis to come
Running warm up/down 10:33 1.89 km (5:35 / km) +1m 5:35 / km
ahr:150 max:156 shoes: Inov-8 Oroc 280
Back to assembly
Friday Apr 1, 2016 #
Event: Nógrád Grand Prix
7 PM
Running warm up/down 9:51 1.96 km (5:02 / km) +24m 4:44 / km
ahr:156 max:170 shoes: Inov-8 Oroc 280
Night Orienteering race 1:04:09 *** 6.96 km (9:13 / km) +245m 7:50 / km
ahr:163 max:181 spiked:12/12c shoes: Inov-8 Oroc 280
Nograd Grand Prix, Night event M35
3rd/8, but very poor performance navigationally.
Some of it felt like an April fool's day joke... but unfortunately most of it really was down to me. Approach the whole race as a fun event, and got that, were it not for the frustration caused by the amount of mistakes.
Physically OK despite the climb that I am not used to in the UK.
Controls
1 - Drifted left although the compass was clearly indicating "go right" but for some mental reason I wasn't paying that much attention, both seeing lights to my left and the slope pushed me left. Paid the price, 3:10 lost
2 - Cost me 40 seconds to fight across a rough patch with high wires above, caught in the thorny bit... should have done that in 10.
3 - Probably chose a suboptimal route in hindsight, the safest route of going round on the track, but messed it up towards the end and hesitant finding the right ditch on the slope as the attack point of the rough open edge wasn't quite shaped the way the map shows. Lost about 1:50
4 - the long leg, won this one but regardless could have done better - was only managing the last uphill to about halfway, which dropped from about 7m/km to about 14 m/km, so lost about 1m on that section due to stamina (still better than would have been a year ago when I could not have attacked that hill at all). Also drifted right due to compass issue (talk about it later), but relocated based on the features so only about 15 sec lost.
5 - contoured to this control (no compass use), slow at the last section as had to check the map often in a complex area
6 - Compass issue strikes again but lost only minimal time - cutting across the field I tried to use the compass and it told me to keep running on the track... I navigated by the features instead.
7 - Compass issue again, bearing from the attack point and the compass told me to stay too high (to the right), but it did not feel right relative to the map so I checked what is to my left and saw the control. No time lost but I started to be curious about the compass here.
8 - Compass issue again. Same thing, compass took me to the right of the real line. I was suspicious so didn't run too far, turned back and relocated myself based on the features and found the control. 50s lost.
9 - On the climb I now verified the compass bearing and the direction of the ditch and found that the compass indeed wasn't pointing at the correct North... The I had to stop to tie my shoelaces - stupid me forgot to tape them before the start! 40s lost + the bearing from the attach point again took me too far right. I half expected it so bounced back from the veg boundary and checked to my left - there the control was. Lost about 15 s nevertheless.
11 - Carelessly ran too far on the path above the control as could not see the path bend as per the map that I wanted to use as attack point. Corrected myself by contouring back to the control but not before losing about 1m
12 - The icing on the cake - misread the map thinking that there is a path in between two fenced enclosures, which instead was just the fence in between the enclosures. So I had to run back around the enclosure, losing 1:20
So summary of 9:50 time loss, over 12 minutes if I was pushing more with the running which I could have easily done with a bit more motivation. That would have been a more acceptable time for this course (and I would have won), but still would have not been sufficient against the top of the class if they ran.
3rd/8, but very poor performance navigationally.
Some of it felt like an April fool's day joke... but unfortunately most of it really was down to me. Approach the whole race as a fun event, and got that, were it not for the frustration caused by the amount of mistakes.
Physically OK despite the climb that I am not used to in the UK.
Controls
1 - Drifted left although the compass was clearly indicating "go right" but for some mental reason I wasn't paying that much attention, both seeing lights to my left and the slope pushed me left. Paid the price, 3:10 lost
2 - Cost me 40 seconds to fight across a rough patch with high wires above, caught in the thorny bit... should have done that in 10.
3 - Probably chose a suboptimal route in hindsight, the safest route of going round on the track, but messed it up towards the end and hesitant finding the right ditch on the slope as the attack point of the rough open edge wasn't quite shaped the way the map shows. Lost about 1:50
4 - the long leg, won this one but regardless could have done better - was only managing the last uphill to about halfway, which dropped from about 7m/km to about 14 m/km, so lost about 1m on that section due to stamina (still better than would have been a year ago when I could not have attacked that hill at all). Also drifted right due to compass issue (talk about it later), but relocated based on the features so only about 15 sec lost.
5 - contoured to this control (no compass use), slow at the last section as had to check the map often in a complex area
6 - Compass issue strikes again but lost only minimal time - cutting across the field I tried to use the compass and it told me to keep running on the track... I navigated by the features instead.
7 - Compass issue again, bearing from the attack point and the compass told me to stay too high (to the right), but it did not feel right relative to the map so I checked what is to my left and saw the control. No time lost but I started to be curious about the compass here.
8 - Compass issue again. Same thing, compass took me to the right of the real line. I was suspicious so didn't run too far, turned back and relocated myself based on the features and found the control. 50s lost.
9 - On the climb I now verified the compass bearing and the direction of the ditch and found that the compass indeed wasn't pointing at the correct North... The I had to stop to tie my shoelaces - stupid me forgot to tape them before the start! 40s lost + the bearing from the attach point again took me too far right. I half expected it so bounced back from the veg boundary and checked to my left - there the control was. Lost about 15 s nevertheless.
11 - Carelessly ran too far on the path above the control as could not see the path bend as per the map that I wanted to use as attack point. Corrected myself by contouring back to the control but not before losing about 1m
12 - The icing on the cake - misread the map thinking that there is a path in between two fenced enclosures, which instead was just the fence in between the enclosures. So I had to run back around the enclosure, losing 1:20
So summary of 9:50 time loss, over 12 minutes if I was pushing more with the running which I could have easily done with a bit more motivation. That would have been a more acceptable time for this course (and I would have won), but still would have not been sufficient against the top of the class if they ran.