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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Psuba

In the 30 days ending Sep 30, 2016:

activity # timemileskm+m
  Running22 12:13:39 83.17(8:49) 133.86(5:29) 1289
  Urban Orienteering7 4:02:51 29.94(8:07) 48.19(5:02) 217161 /161c100%
  Orienteering2 3:19:32 13.81(14:27) 22.23(8:59) 48628 /28c100%
  Strength / Conditioning / Drills3 1:06:27 1.19(55:49) 1.92(34:41)
  Total24 20:42:29 128.12(9:42) 206.19(6:02) 1992189 /189c100%
  [1-5]24 20:27:11

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Friday Sep 30, 2016 #

8 AM

Running long 42:33 intensity: (6 @0) + (12 @1) + (1:35 @2) + (11:38 @3) + (29:02 @4) 8.13 km (5:14 / km) +55m 5:04 / km
ahr:147 max:160 shoes: Adidas Supernova Glide

Running long 44:18 intensity: (6 @0) + (19 @1) + (51 @2) + (10:38 @3) + (32:24 @4) 8.1 km (5:28 / km) +61m 5:16 / km
ahr:147 max:158 shoes: Adidas Supernova Glide

Morning steady run to the bakery and back.
I think the early year training on long + cadence is starting to work, average cadence was around 170 without any tempo guidance and HR quite low, around 147 average.

Flu is still there but slowly getting over it now.

Wednesday Sep 28, 2016 #

7 AM

Running warm up/down (Treadmill) 20:02 intensity: (1:04 @0) + (3:30 @1) + (1:24 @2) + (9:53 @3) + (4:11 @4) 2.81 km (7:08 / km)
ahr:131 max:163 shoes: Adidas Supernova Glide

Strength / Conditioning / Drills 21:06 intensity: (3:03 @0) + (13:23 @1) + (4:30 @2) + (10 @3) 0.32 km (1:06:46 / km)
ahr:103 max:130

6 PM

Running tempo 58:43 intensity: (8 @0) + (12 @1) + (23 @2) + (2:41 @3) + (53:18 @4) + (2:01 @5) 12.22 km (4:48 / km) +69m 4:40 / km
ahr:158 max:169 shoes: Adidas Supernova Glide

Windsor long walk up to Guards Polo and back.

Trying to shake off the flu so went out in the hope to get over it.
HR not really getting up, that's not necessarily bad but strange given that I was pushing it a bit (although not 100%). Warm-up/cool down to/from the gates to Windsor Park, but pushing inside. Lots of deer around, especially coming back in the dark (using the headlamp), lots of glowing pairs of eyes looking at me on the road/around it before deciding to trot off once I got too close.

Headwind going up so tailwind coming back down - shows in the pace too.

Helped with the flu but it is still there...

Monday Sep 26, 2016 #

Note
(sick) (rest day)

Travel + got the flu. Damn

Saturday Sep 24, 2016 #

11 AM

Running warm up/down 4:01 intensity: (6 @1) + (13 @2) + (2:07 @3) + (1:35 @4) 0.67 km (5:59 / km) +15m 5:23 / km
ahr:143 max:155 shoes: Inov-8 Oroc 280

Orienteering race (Long) 1:24:21 intensity: (5 @1) + (13 @2) + (5:05 @3) + (38:05 @4) + (40:53 @5) 10.16 km (8:18 / km) +295m 7:15 / km
ahr:163 max:178 shoes: Inov-8 Oroc 280

Slovak Long Distance Championship, M40.

4th: http://obasen.orientering.se/winsplits/online/en/d...

First time in my life that i have run this Karst type terrain. A lot of fun but took time to adjust which shows on the splits. Two big mistakes, just lack of precise map control in those places which cost a lot.

Clearly the locals know this terrain very well. One of them caught me for 10 minutes about 2/3rd of the way in, I got a bit upset and sped up - and kept him behind me comfortably for the rest of the race which was a lot more fun than the first part. Could have carried on for longer if I had to.

Friday Sep 23, 2016 #

7 PM

Running 52:18 intensity: (12 @1) + (42 @2) + (3:36 @3) + (25:30 @4) + (22:18 @5) 10.5 km (4:59 / km) +62m 4:50 / km
ahr:161 max:177

Revovery run with a 4:30 tempo circuit of Margaret Island (about 70-80% effort)

Wednesday Sep 21, 2016 #

7 AM

Strength / Conditioning / Drills 24:22 intensity: (9:52 @0) + (6:15 @1) + (1:21 @2) + (4:49 @3) + (2:05 @4) 1.6 km (15:14 / km)
ahr:104 max:151 shoes: Haglofs Gram XC 2016

6 PM

Running intervals (Moov Speed Endurance) 49:10 intensity: (2 @0) + (8 @1) + (2:21 @2) + (5:45 @3) + (17:06 @4) + (23:48 @5) 9.98 km (4:56 / km) +5m 4:55 / km
ahr:159 max:182 shoes: Haglofs Gram XC 2016

Moov Speed Endurance, level 34. Passed.

After failing the level 35 target last time, ans still having the blister, did not want to aim too high, so set a level 34 target (1.6km intervals @ 4.12 pace or better). Beat it fairly comfortably (after the first interval Moov suggested to try level 36 but I declined...).

Getting quite dark towards the end so did 4 intervals only, but that is roughly in line with Spari training schedule anyway (6x1000 fast).

Will move the target up a notch from next week.

Monday Sep 19, 2016 #

Note
(rest day)

letting the blister heal a bit.

Sunday Sep 18, 2016 #

12 PM

Running warm up/down 3:25 intensity: (41 @1) + (21 @2) + (1:23 @3) + (1:00 @4) 0.35 km (9:39 / km) +20m 7:33 / km
ahr:133 max:159 shoes: More Mile Cheviot 2 - 2016

Orienteering race (Brown) 1:55:11 intensity: (1:26 @1) + (10:44 @2) + (52:26 @3) + (48:12 @4) + (2:23 @5) **** 12.06 km (9:33 / km) +191m 8:51 / km
ahr:144 max:170 spiked:28/28c shoes: More Mile Cheviot 2 - 2016

Wim Galoppen, Brown course.

I can't remember the last time I had such a horrendous run. Probably everything that could go wrong, did.

Orienteering all over the place. I think the map was quite dodgy in a lot of places, but a lot of the mistakes I can't possibly blame on the map. Compass work very hit and miss. To be honest, after missing 1 and 2 I did not have a lot of confidence in either the map and myself so maybe a lot of orienteering mistakes were just down to lack of trust and not having a consistent plan to navigate any more.

Once my blister from yesterday came to cause pain after the first few controls and going through marshes (so wet feet), running speed was gone too and became a hobble. After probably the third of the course was covered with yet more map and orienteering mistakes, it simply became a jogging/walking treasure hunt. Wasn't sure I'll actually complete the course but my pride kept me going so I was completing the course just before it all closed.

Met Annie in the middle who couldn't find one of the controls I did earlier. I just went with her to her next control as it was vaguely in the direction of mine too, just for company. In some ways that may have given me the mental strength to complete the course as did not see anyone for ages before that (having been the last starter by far).

Not even gonna list all the issues with the map and the navigational errors, but suffice to say No. 2 was definitely all wrong, tried 3 different attack points with neither getting me to the control, finally stumbling upon in unexpectedly in a vague area, taking 14 minutes...

Blister really bad by the end. Ah well, socks thrown out straight away.

Need to regroup.

Saturday Sep 17, 2016 #

12 PM

Running warm up/down 1:29 [3] 0.32 km (4:36 / km)
shoes: VJ iRock 2016

Running race 1:31:14 intensity: (33:40 @4) + (57:34 @5) 15.87 km (5:45 / km) +561m 4:53 / km
ahr:163 max:177 shoes: VJ iRock 2016

Uphill to Wells charity off-road relay race
Leg 3 for "The Team", followed by leg 4 for "The Mixed Team".

The event was run in support of Prostate Cancer UK - they get all the entry fees and any proceeds from the tea / cake stalls at the finish. Naturally, this event is also organised to raise awareness of the cause and the charity.
As someone whose family this topic has closely effected, I have gladly agreed to participate when asked.

Whilst I did have about 7 minutes in between runs at the changeover point, it was just enough for me to mess up my Garmin watch and make the pre-loaded track disappear, so I had to navigate leg 4 entirely based on the map/picture provided by the organisers on their webpage (
http://www.uphilltowells.com/route.aspx)
Naturally, I have started off by overrunning a turnoff point (well, more like "turn left onto a field, paying no attention to the closed gate and open road ahead"). Luckily I was shouted at by a guy running after me.
I have duly ran back and seeing that he already knows the route, I thought I'll check his running speed to see if I can just run with him and follow his lead. Whilst it would have been nice to do that, I felt I was pushing just a bit more than comfortable.
Glancing at my watch I noted that we are running over the terrain with about a 4:15 km pace, which is only very slightly slower than my PB pace of a 5km Parkrun... which of course is run on a much easier terrain. And I do not have a hilly 7km in my legs then.
At this point I knew I wasn't going to run with him all the way, nevertheless tried to stick with him whilst I could. It lasted about 2km until I got to a particularly scenic point, where I slowed down to take some pictures.
From this point on I only caught a few glances of him ahead - and no more after the uphill at Cheddar Gorge.

Beautiful route but ended up with blisters on the arch of my right foot again so the last ~2-3km was quite painful. My iRocks and the trail socks do not seem to work well on hilly terrain in so far as blisters go. AH well at least no blisters on my toes!

Thursday Sep 15, 2016 #

7 AM

Running (Terrain) 35:00 intensity: (20 @1) + (38 @2) + (6:19 @3) + (27:35 @4) + (8 @5) 6.01 km (5:49 / km) +67m 5:31 / km
ahr:152 max:166 shoes: Haglofs Gram XC 2016

A mixed terrain/trail run in the morning to again start getting used to O-terrain.
HR surprisingly low at times relative to how hard it felt. Not sure yet if this was just indicating that I could push more, or that I did not have the fuel yet in the morning to get things going.
8 PM

Running (Recovery) 23:57 intensity: (14 @0) + (16 @1) + (47 @2) + (20:33 @3) + (2:07 @4) 4.45 km (5:23 / km) +18m 5:16 / km
ahr:141 max:153 shoes: Reebok One Cushion Trail

Almost an HR control session, deliberately slow recovery jog in the evening. Once again HR surprisingly low relative to the pace - is this the result of the HR control trainings paying off? Or maybe just that I had low blood sugar?

Tuesday Sep 13, 2016 #

6 PM

Running long 1:13:11 intensity: (9 @1) + (21 @2) + (20:01 @3) + (52:40 @4) 13.15 km (5:34 / km) +76m 5:25 / km
ahr:151 max:165 shoes: Haglofs Gram XC 2016

This was supposed to be a long run, 3-5-3-5-3 km pattern, alternating HR control (sub 145) for 3km with cadence training (180SPM) of 5km.

Went OK initially but then it got VERY dark VERY fast. Low point at around 9km so had to rush back to the hotel and abandon the rest of the training.

Annoying that I haven't been able to compete a proper training session for a while, hope it starts to turn back to normal soon.

Monday Sep 12, 2016 #

5 PM

Running warm up/down 2:43 intensity: (4 @0) + (5 @1) + (8 @2) + (49 @3) + (1:37 @4) 0.5 km (5:24 / km) +1m 5:20 / km
ahr:143 max:153 shoes: Haglofs Gram XC 2016

Urban Orienteering race 12:22 intensity: (2 @0) + (4 @1) + (7 @2) + (11 @3) + (4:09 @4) + (7:49 @5) * 2.72 km (4:33 / km)
ahr:164 max:171 spiked:9/9c shoes: Haglofs Gram XC 2016

Furrow hoppers relay, Short course (ran 1st).

Did not push it, as this wasn't a crucial course.

Urban Orienteering race 14:42 intensity: (15 @2) + (12 @3) + (43 @4) + (13:32 @5) ** 3.02 km (4:52 / km)
ahr:168 max:175 spiked:10/10c shoes: Haglofs Gram XC 2016

Furrow hoppers relay, Long course (ran 2nd).

Pushed on this one as it was expected to be the critical course. Eased off in the end when I saw Dale not in yet for the changeover.

Urban Orienteering race 17:03 intensity: (18 @2) + (17 @3) + (2:26 @4) + (14:02 @5) ** 3.51 km (4:52 / km)
ahr:166 max:176 spiked:10/10c shoes: Haglofs Gram XC 2016

Furrow hoppers relay, Medium course (ran 3rd).

Pushed this one as well - although it was expected to be shorter than the Long one, it actually was longer due to the route to penultimate control coming all the way back to cross the stream. This meant that it turned out to be the critical course for the result (took the longest of the 4 course combinations), which I knew by the time I started off.

A 12 seconds mistake on this one as I overran a junction, and a further maybe 20s lost when I dived into the path in the woods contemplating to maybe cross the stream instead of getting to the bridge before returning to the open path, but nothing major beyond that. Wasn't as fast as I should/could have been though.

In the end we won the relay - both absolute and handicap adjusted (by 36 seconds!): http://www.wimborne-orienteers.co.uk/d7/node/112

This also means that our club won the Relay series for 2016 - nice!

Sunday Sep 11, 2016 #

8 AM

Running warm up/down 7:03 intensity: (53 @2) + (1:52 @3) + (4:18 @4) 1.04 km (6:46 / km) +52m 5:25 / km
ahr:145 max:156 shoes: Adidas Supernova Glide

Urban Orienteering race (Sprint) 27:09 intensity: (17 @1) + (6 @2) + (9 @3) + (4:08 @4) + (22:29 @5) *** 5.68 km (4:47 / km) +17m 4:42 / km
ahr:169 max:177 spiked:20/20c shoes: Adidas Supernova Glide

Could have been a good one, please with my running speed, but a stupid mistake to 11 spoiled the whole run. A few other smaller problems but those did not even combined amount to that single mistake due to lapse in concentration so quite disappointed in the end.

However, the learning is to try and simplify legs even more, took too complex a route probably that cost me.

Saturday Sep 10, 2016 #

10 AM

Running warm up/down 5:39 intensity: (4 @2) + (1:09 @3) + (4:26 @4) 1.01 km (5:34 / km) +1m 5:32 / km
ahr:152 max:162 shoes: Adidas Supernova Glide

Urban Orienteering race 50:20 intensity: (16 @2) + (20 @3) + (9:18 @4) + (40:26 @5) **** 9.74 km (5:10 / km) +7m 5:09 / km
ahr:169 max:177 spiked:21/21c shoes: Adidas Supernova Glide

London City Race, Mens Vets.
22/112.

Very frustrating run - see splits analysis. Lots of mistakes even though running speed was OK. Orienteering all over the place, even if some of the mistakes I can blame on the course print on the map (lots of overprinting lines not being clear if one could get through or not, start triangle not very easy to find etc), the majority of mistakes was clearly mine.

Nowhere near the level of performance than a year ago.

However - very good planning a very good complex area for the race!

Friday Sep 9, 2016 #

8 AM

Strength / Conditioning / Drills 20:59 [3] 0.0 km

6 PM

Running warm up/down 3:01 intensity: (6 @1) + (5 @2) + (2:04 @3) + (46 @4) 0.44 km (6:56 / km) +19m 5:41 / km
ahr:139 max:152 shoes: Adidas Supernova Glide

Urban Orienteering race (Sprint) 30:23 intensity: (4 @1) + (1:27 @2) + (51 @3) + (2:56 @4) + (25:05 @5) *** 5.39 km (5:38 / km) +78m 5:16 / km
ahr:169 max:184 spiked:20/20c shoes: Adidas Supernova Glide

Crystal Palace Park Sprint, Men's Vets course.

22nd/65:
http://www.dfok.co.uk/index.php?option=com_content...

Very frustrating. A few smaller mistakes but one HUGE mistake, which cost me 4 min+ - would have been 6th without that single one. And to be honest I am not sure what proportion is mine from that 4 minutes. I believe it was a fundamental mistake either with the mapping or control descriptions.
Control 10 was in a fence corner, but on a 3 level area on the top level, which was not mapped as a running level, rather as a canopy. Which also means that the fence corner itself was NOT mapped. The only fence that was mapped was on level 2 - which is where I was heading based on the control descriptions first. As the control wasn't there, I then ran around to get underneath - at least there were further fences underneath and there even was a control a bit further in on a fence corner (not ours). I almost gave up when I looked up finally and I thought - Ah! SO I ran around again to get up and it was of course there.
Not quite sure what I should learn from this though. Truth be told the 3 levels were explained in the final details, but it wasn't that I was not aware of the 3 levels - I simply could not see based on the map how there would be a fence corner. Basically the planner expected us to ASSUME something that was not on the map and go there. Clearly others have figured it out, or at least figured it our faster than I have.

It wasn't a flawless run regardless:
2 - suboptimal route, 20 sec
4 - directional mistake, 15 sec
11 - cut in too early, 10 sec
17 - ran into a dead end, 15 sec


Wednesday Sep 7, 2016 #

7 PM

Running hills (Intervals) 40:15 intensity: (3 @1) + (16 @2) + (3:07 @3) + (20:07 @4) + (16:42 @5) 7.28 km (5:32 / km) +120m 5:06 / km
ahr:163 max:181 shoes: Haglofs Gram XC 2016

Tuesday Sep 6, 2016 #

6 PM

Running warm up/down 8:38 intensity: (11 @1) + (15 @2) + (42 @3) + (7:30 @4) 1.73 km (5:00 / km) +2m 4:59 / km
ahr:153 max:164 shoes: Haglofs Gram XC 2016

Running intervals (Moov Speed Endurance) 1:11:26 intensity: (3:36 @2) + (7:34 @3) + (31:02 @4) + (29:14 @5) 13.37 km (5:21 / km) +24m 5:18 / km
ahr:162 max:182 shoes: Haglofs Gram XC 2016

Back to doing speed endurance sessions. Started to aim for level 35 (1.6km @ pace below 4:07) which I passed back in July, but after passing the first I bailed out of the second and just missed on the 3rd. Moved down to level 32 (i.e. below 4:22 pace which I passed). Did 4 intervals, on hindsight should have done 5, as I have then completed the session with a 170BPM threshold run around Virginia Water anyway so could have just done the 5th interval on the S side and hence covered 8km fast.

Still not back to the level of fast running capability that I was earlier in the year, will need to keep at it and get some motivation to keep pushing these intervals - bailing out of the 2nd is probably as much down to mental as physical barrier.

HR seemed quite high at around 160 in the end as I was doing 170SPM.

Monday Sep 5, 2016 #

Note
(rest day)

Sunday Sep 4, 2016 #

11 AM

Running warm up/down 1:43 intensity: (5 @0) + (5 @1) + (25 @2) + (1:08 @3) 0.23 km (7:32 / km)
ahr:128 max:141 shoes: Adidas Supernova Glide

Not enough! I thought that will be the case but that became obvious as I started the course...

Urban Orienteering race 48:22 intensity: (2 @0) + (9 @1) + (5 @2) + (16 @3) + (6:31 @4) + (41:19 @5) *** 9.3 km (5:12 / km) +105m 4:55 / km
ahr:169 max:179 spiked:32/32c shoes: Adidas Supernova Glide

BOK Blast day 2, Wells Urban race, Mens Vets/ Women Open course

6th/28 Mens Vets, +13 women Open, though Megan Carter-Davies ran a faster time but disq'd, a plausible time though from her so +1 place probably.

No major mistakes though, smallish suboptimal route choices but mainly just this was my pace. Very clear on splitbrowser where I started to slow down, clearly not dealing well with the hills in the end. So again, need to go through the training regime to come back to O-relevance.

Physically tanked from 17, low point 18-19. In the complex section in the gardens, got stung by a bee on my neck to 22. Not sure why I attract insects these days! Got slightly distracted of course, not sure though if I can claim the reducing performance on that sting from there on. Found the uphill sections from 25 on quite tough, at least did not fry my brain which would have driven me into a mistake - although fairly simple controls from then on, except for 30 where there was a very tempting alleyway and subsequent roads leading into a dead end next to the control but on the other side of an uncrossable wall, which almost fooled me. Just managed to see the dead end before turning into the alley, so did not make the mistake.

Interesting areas on the course, but only about 50% of the course had interesting/route choice/challenging legs, the rest was basically a physical race which I obviously am not quite up for (yet?). Challenge for this season is to move up a bit so I can run these races below a 4:30 pace on average or so.

Saturday Sep 3, 2016 #

11 AM

Running warm up/down 2:19 intensity: (4 @1) + (7 @2) + (19 @3) + (1:49 @4) 0.48 km (4:47 / km) +4m 4:37 / km
ahr:151 max:161 shoes: Inov8 X-Talon 212

Urban Orienteering race (Sprint) 21:28 intensity: (5 @1) + (5 @2) + (7 @3) + (1:05 @4) + (20:06 @5) *** 4.48 km (4:47 / km)
ahr:174 max:181 spiked:19/19c shoes: Inov8 X-Talon 212

SW Sprint champs in Yate, Race 1, Course 1.

First O-race of the season so little rusty even if this was "just" a sprint.
Well down on time relative to the M21s which shows both my lack of physical pace which may be partly due to recent long training as opposed to speed endurance and lack of technique practice. But all in all not catastrophic.

Interesting to see from pace/HR analysis that there was a section where HR went up and pace lowered, then HR went down but I did not pick up pace. So I guess not acquainted back with the feeling of pushing hard. It was about time to practice that.

Technically a decent course, not a very complicated area but the planning probably made the most of it, several route options for most legs and some tricky legs.

Mistakes:
2 - suboptimal route, should have ran around N in the fields but ran through the streets, probably about 50m longer, ~15s
5 - ran around the S edge of the lake, N route probably about 40m shorter, ~10s (actually Andy Monroe did that route and got there faster, which was also a good indication even if he is generally faster than me)
8 - N route would have been faster, but misread the map first thinking there would be a gap through from a dead end so I planned a variation of that S route that wasn't valid. Caught the dead end in time to avoid running into it and switched to the S route in time to not lose time on that, but then started to plan ahead and was so lost trying to decide on the best route on 9-10 that I overran the alley into 8. That mistake was about 40s, the route choice is a further 10s.
10 - probably both routes are equal if my rough measurements are correct. Probably also why it took me so long to contemplate. Chose to run through the park and next to the lake, with the thought that I can punch without slowing down as opposed to taking the W route where I would have had to turn back. In the end that probably did not matter as the control was on a barrier which had to be negotiated anyway, possibly 3-4 second slower as I came but that could not be anticipated from the map.
11 - Saw the opening on the hedge a bit late, originally wanted to run around it to the NW, but realised in time the shorter route. Not soon enough to avoid a curing run to it though, probably 2-3s lost?
18 - The biggest timeloss. I suspect the control wasn't 100% right, it was mapped/CD said SE corner of veg boundary, next to a paved walkway. Even before I got there I took the risk of cutting through middle green from 17, and there was an initial tree across costing me 6-8s to negotiate, probably lost more than won with the route choice. Validated also by Becca's pace who got to 16 just before I did and was a bit further ahead as I came out through the shorter but more complicated route. Once in the control circle, the control should have been visible from the path - it wasn't. So much so that after not finding it in the circle, but seeing a control further down on the road I ran to it to check (different control), ran back, looked around, checked the control description and compass, waved my SI Air card above the bushed just in case the control has fallen down and the touch free would pick it up (it didn't), agreed with Becca that it must have been taken and started to 18 only to run past the control which was slightly inside the vegetation attached to a branch so as it wasn't visible form where it was supposed to be. So not far, but enough to confuse us. According to my Garmin this all has taken about 1 min.

So all in all, lost about 2:25 on avoidable navigation/control hunting.
Would have been more respectable time but nowhere near JP's time of around 15 mins...
1 PM

Running warm up/down 4:14 intensity: (3 @1) + (18 @2) + (36 @3) + (3:17 @4) 0.77 km (5:29 / km) +3m 5:23 / km
ahr:149 max:160 shoes: Inov8 X-Talon 212

Urban Orienteering (Sprint) 21:02 intensity: (10 @2) + (7 @3) + (1:01 @4) + (19:44 @5) *** 4.36 km (4:50 / km) +11m 4:46 / km
ahr:173 max:184 spiked:20/20c shoes: Inov8 X-Talon 212

SW Sprint champs in Yate, Race 2, Course 1.

Technically mostly easier than Race 1, except for the last bit in the school complex.

Of course the rain had to get going with a big downpour just as we started. Did forget about it pretty quick once out in the course though and it stopped anyway, not even sure how far into the course, probably not very late.

Managed almost the same average pace as Race 1, clearly this is my current race pace.

Planned better and mostly handled it OK except for one big mistake to 18 (see below).

1 - took a slightly longer but less complicated route to the W but consciously did that so I can start planning ahead without worrying about turns. I am comfortable with that so won't even start counting lost seconds here.
6 - caught Jolyon for 1m here, he made a 180 error there too which I could see approaching 6. Lost him on the way to 8.
10 - suboptimal route, in the end ran around to E, W would have been shorter, probably about 15-20s
15 - did not read CD so messed about locating the control on the bench, it was as CD indicated in the NE corner but looked around everywhere before checking that. 20s
18 - caught out by the fence, planning ahead too early to the finish and not realising that I can't pass between buildings because of the fence next to 18. This was my route wasn't the optimal any more and also had to correct myself to run around the hedge to the W of it. Probably lost about 25s all together.

Sum of about 1m loss, which is not that bad, but still slow.

In the end, 1st M40 (out of 2.. haha), and a Wessex in-house race as only Jolyon was present in that category. Slightly annoyed that I could not be faster than the M35s if I need to concede so much speed to the M21s.

Friday Sep 2, 2016 #

8 PM

Running 26:19 intensity: (22 @0) + (41 @1) + (1:17 @2) + (2:29 @3) + (21:30 @4) 5.01 km (5:15 / km) +30m 5:06 / km
ahr:150 max:165

Shakeout session before the sprint race tomorrow, to get rid of some lactic acid and stretch the muscles.

Raining at the start so used the old GTX Asics shoe - sure felt heavy compared to the ones I am using recently.

Thursday Sep 1, 2016 #

8 PM

Running warm up/down 8:45 intensity: (8 @0) + (13 @1) + (17 @2) + (6:21 @3) + (1:46 @4) 1.68 km (5:13 / km)
ahr:138 max:150 shoes: Adidas Supernova Glide

Running intervals (20x200m) 52:13 intensity: (42 @1) + (9:53 @2) + (12:55 @3) + (18:55 @4) + (9:48 @5) 7.73 km (6:45 / km) +26m 6:39 / km
ahr:147 max:178 shoes: Adidas Supernova Glide

Starting to blend back into the O training schedule of my hungarian club Spari, so this is a toned down version of the schedule set for tomorrow. It would be 25x200m but given my transition back & yesterdays shaky start back to speedwork, wanted to start off with caution.

Down at the seafront, out / back sections with wind, and portions of the promenade was sandy so not perfect conditions, but not a big concern.

Felt quite weak initially (low blood sugar?) but that went away after a few intervals. Accordingly (or is it because of lack of such practice?) the first few intervals were weaker quite a bit. Surprising to see the wind effect relatively limited, certainly had to fight against the wind quite a bit, and it is visible from the splits which were against the wind but not as much as it felt.

Paces were
3:40, 28, 25, 18, 05, 19, 02, 22, 00, 11, 06, 10, 00, 13, 2:58, 2:57, 2:58, 3:14, 07, 04

So splits are 35-40 sec except for the first.

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