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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Psuba

In the 30 days ending Nov 30, 2016:

activity # timemileskm+m
  Running22 8:49:28 63.46(8:21) 102.12(5:11) 951
  Night Orienteering5 4:08:28 21.55(11:32) 34.68(7:10) 68086 /86c100%
  Orienteering3 3:43:16 19.3(11:34) 31.07(7:11) 79643 /43c100%
  Strength / Conditioning / Drills9 3:01:20 0.38 0.62
  Urban Orienteering3 2:41:10 20.22(7:58) 32.53(4:57) 21925 /25c100%
  Cycling2 1:06:04 7.45(6.8/h) 12.0(10.9/h) 101
  Total28 23:29:46 132.37 213.02 2747154 /154c100%
  [1-5]28 23:19:06

» now

Tuesday Nov 29, 2016 #

4 PM

Running 41:23 [3] 8.63 km (4:48 / km) +190m 4:19 / km

Spari training. Good to get out there with the bunch for once, of course this meant speedier training than I am used to, but I don't mind that. I didn't know the route so tried to follow whomever I could, the Elite guys disappeared early, managed to just about hang on behind Bugic up the hill (OK, he dropped me a little on the uphill sections but I clawed it back on the downhills). Apparently he bailed out somewhat early so I did not get to see the full route - but he was the only one around at the time as we also left behind the pack.

I wish I could spend more training sessions with the guys, but of course that won't happen.

Monday Nov 28, 2016 #

1 PM

Cycling (Commute) 17:05 [3] 3.46 km (12.2 kph) +35m

3 PM

Cycling (Commute) 5:32 [3] 1.05 km (11.4 kph)

Cycling (Commute) 32:18 [3] 5.34 km (9.9 kph) +39m

Cycling (Commute) 11:09 [3] 2.16 km (11.6 kph) +26m

Sunday Nov 27, 2016 #

11 AM

Running warm up/down 6:27 intensity: (3 @1) + (18 @2) + (1:59 @3) + (3:11 @4) + (56 @5) 0.9 km (7:12 / km) +66m 5:16 / km
ahr:151 max:168 shoes: VJ iRock 2016

Orienteering race 1:09:08 intensity: (3 @2) + (1:46 @3) + (56:34 @4) + (10:45 @5) *** 8.36 km (8:16 / km) +323m 6:56 / km
ahr:160 max:171 spiked:21/21c shoes: VJ iRock 2016

QO Galoppen, Quantock North East, Brown course.

(result not known as yet)

Very strange. Felt quite weak, especially compared to previous night, so very slow, which was mainly due to my running speed rather than navigation. Quite visible on my HR which is low for a race, but legs felt tired all the way. Had a few cramps overnight which is unusual as well, so probably I paid the price here for the strength training I started this week. Hopefully though it will pay off next season.

As far as the course is concerned, I am surprised by the planning: I had 5 controls that I also had yesterday evening, and 2 legs that was the same. OK, that was a night event, but still...

Did not make that many mistakes navigationally, except for No. 9 where I ran up the wrong reentrant (bah) and had to circle around losing about 1:30m. The rest of the mistakes were all smaller directional corrections, 20s here, 10s there - sure they add up, but I think the biggest time loss today (apart from No. 9) was my running speed accumulating over the course.

Running warm up/down 7:13 intensity: (31 @2) + (2:52 @3) + (2:32 @4) + (1:18 @5) 0.85 km (8:29 / km) +28m 7:18 / km
ahr:151 max:203 shoes: VJ iRock 2016

Saturday Nov 26, 2016 #


Ha! The sudden sharp pain from time to time recently on my big toe wasn't the blister. I just found and extracted a small thorn. How did it get there?!
8 AM

Running warm up/down 4:51 intensity: (4 @1) + (12 @2) + (4:09 @3) + (26 @4) 0.89 km (5:26 / km) +1m 5:23 / km
ahr:141 max:149 shoes: Saucony Excursion TR8

Running (Parkrun) 25:40 intensity: (5 @1) + (12 @2) + (8:00 @3) + (16:35 @4) + (48 @5) 5.0 km (5:08 / km) +1m 5:08 / km
ahr:149 max:184 shoes: Saucony Excursion TR8

Chatty jog round with Ian, just to flush some of the Lactic Acid from the strength exercises earlier in the week before tonights race. Deliberately slow, except for the last 300m stretching the legs a bit.

Running warm up/down 5:10 intensity: (11 @2) + (1:00 @3) + (3:59 @4) 0.95 km (5:28 / km) +1m 5:26 / km
ahr:147 max:154 shoes: Saucony Excursion TR8

7 PM

Running warm up/down 4:26 intensity: (2 @1) + (41 @2) + (1:00 @3) + (2:15 @4) + (28 @5) 0.71 km (6:14 / km) +49m 4:39 / km
ahr:149 max:171 shoes: VJ iRock 2016

Night Orienteering race 1:05:17 intensity: (3 @2) + (3:32 @3) + (13:46 @4) + (47:56 @5) *** 7.83 km (8:20 / km) +301m 6:59 / km
ahr:168 max:182 spiked:18/18c shoes: VJ iRock 2016

Southern Night Championships, Rams Combe. Course 1 (Short Brown).

2nd M40 / 3rd on course.

Not a very good start (to say the least), but once Geoff caught me up at 7, the rest of it was actually quite decent. Based on how Geoff left me behind on the British Sprints in the spring, I fully expected him to leave me behind here too, but somehow we ended up changing "leads" until the end of the course, which was quite interesting as a learning experience, but also surprising that I could keep the pace with him. In fact in some cases I seemed to have been running somewhat better, and I had a strong suspicion that he was deliberately holding back. In any case reasonably happy with my running and how I coped with the hills, this area was much more like the Hungarian terrain than most others in England. Not fully - there was still a lot of undergrowth in lots of places, but a lot of the navigation relied on using big landforms which was a similar thing.

1 - from my attackpoint I intended to find the earth wall and follow it to the control - instead the earth wall started a lot further out in the "white" forest, so ended up fighting through the green until I got out in the white bit and circled around for the control. Cost at least 1 min.
2 - Slight directional mistake on compass bearing, 10s
4 - Temporary brain melt - I thought I was going to No. 5 so as I got out to the road I started running right before realising and doubled back. 40s
5 - The nightmare control of the night. 8 min 10s! I would be very interested to learn if anyone knows of a technique by which I could avoid this. I knew the control was going to be tricky (a platform in the middle of the hillside), so I picked a good attackpoint and was very careful with my direction, and I even pace counted. I passed about 1m past the control not seeing it, then knowing I was too far, looked around, saw another control (knoll), located it on the map, ran down a bit to check if there was another knoll to figure out which knoll it was and ended up running past under the control again - this time by about 5m! - scanned the hillside above on the way back, going back to the knoll, using compass bearing again this time direct from the knoll, and this time hit the control spot on. The reason I am upset is that this cost me over 8m (which is more than what I ended up getting from Geoff in the end!), and it looks to me to be sheer luck, considering I was just running past this control this close!
6 - for good measure I ran past this control as well by about 10m. 1:30. Ben caught me up at this point, with Geoff not far behind. I decided to try and run with him for a bit, knowing the young legs will get rid of me soon enough.
7 - Took all of 1 controls for him to get rid of me but to be honest this was again my stupidity. Running around the dark green on the road, then running on bearing from the corner, I saw that Ben was running too far to the right. I kept my bearing for a few seconds longer then the "he is in the top 5 UK ranking so must know what he is doing" thoughts took over, and I gave up my bearing to run right too. At this point I also convinced myself that this was right because of the curvature of the spur... of course I was right first and wrong second! Geoff caught me up at that point cutting across the green and picking up our headlamps, but Ben fixed his error first and by the time the penny dropped for me, he was gone. I spike the control in front of Geoff (just) and expected him to run past here. 40s
9 - Out of 8 Geoff was slightly ahead now and he was running too far left but I did not want to let him go completely so I ran with him instead of going direct. We picked up the path and smaller route choice differences meant I ended up spiking the control ahead of him. Nevertheless I think this could have been faster going direct by about 30s, although I would not classify this a mistake.
10 - running ahead of Geoff on the road, I ran into the forest at what I thought was my attackpoint, the path in the middle of the green. It soon turned out to be simply the ditch slightly before the path, so as Geoff followed, we both had to fight through the dark green before finding the control. 1m - at this point Geoff ran away through the undergrowth (he deals with that better, it is quite clear).
11 - Got to the control ahead of Geoff as he made a mistake running off the wrong road, but made up that mistake by the control. From here on until 14 the recepie was the same - Geoff ran past me in the rough, then I was cleaner into the control and spiked it in front. He kept behind me to 15/16, then again started his engines to 17 overtaking me in the rough. Then again made a directional error out of 17 so I spiked 18 and finish ahead.

Very interesting, although to be honest more as a head to head racing than the course instead.

Left about 13:30 in the course then, of which the most annoying clearly was No. 5 with that 8+min mistake...

Friday Nov 25, 2016 #

7 AM

Running warm up/down (Treadmill) 10:35 intensity: (21 @0) + (12 @1) + (55 @2) + (4:51 @3) + (4:16 @4) 2.17 km (4:53 / km)
ahr:141 max:162 shoes: Haglofs Gram XC 2016

Warm-up at the gym. 1km 5m/km + 1km 4m/km

Strength / Conditioning / Drills 30:02 intensity: (2 @0) + (12:07 @1) + (14:55 @2) + (2:56 @3) + (2 @4) 0.28 km (1:46:53 / km)
ahr:113 max:147 shoes: Haglofs Gram XC 2016

Similar routing than 2 days ago so leg strength mainly + all around.

Thursday Nov 24, 2016 #

6 PM

Running (Treadmill) 37:17 [3] 7.35 km (5:05 / km) +180m 4:31 / km
shoes: Haglofs Gram XC 2016

Gym hill progression treadmill training. Forgot the HR monitor so not much to deduct other than I got bored and stopped earlier than I planned.
1x1km @ 5m/km 0% elev
1x1km @ 5m/km 3% elev
1x1km @ 5m/km 6% elev
1x500m @ 5:30m/km 8% elev
1x500m @ 5m/km 0% elev
1x500m @ 3:30m/km 0% elev
1x1km @ 5m/km 0% elev
1x1km @ 5m/km 3% elev
1x~300m @ 5m/km 6% elev

Running warm up/down 23:36 [3] 4.9 km (4:49 / km) +13m 4:45 / km
shoes: Haglofs Gram XC 2016

Jog to get dinner and back

Wednesday Nov 23, 2016 #

7 PM

Running (Treadmill) 22:40 intensity: (20 @0) + (5 @1) + (1:50 @2) + (6:05 @3) + (7:57 @4) + (6:23 @5) 4.41 km (5:09 / km) +90m 4:40 / km
ahr:151 max:179 shoes: Haglofs Gram XC 2016

Gym session, the now usual hill progression treadmill routine.

~1km - 5m/km, 0% elev -> 138BPM ave HR
1km - 5m/km, 3% elev -> 155BPM ave HR
1km - 5m/km, 6% elev -> 171BPM ave HR
0.5km - 5m/km, 0% elev -> HR ramp down to 145BPM
0.5km - 3:30m/km, 0% elev -> HR up to 178BPM (log curve)
+cool down

Strength / Conditioning / Drills 26:00 intensity: (1:31 @1) + (18:43 @2) + (5:40 @3) + (6 @4) 0.34 km (1:17:09 / km)
ahr:122 max:148 shoes: Haglofs Gram XC 2016

Tuesday Nov 22, 2016 #

7 PM

Running warm up/down 3:39 intensity: (12 @2) + (18 @3) + (3:09 @4) 0.79 km (4:38 / km) +4m 4:32 / km
ahr:154 max:162 shoes: Saucony Excursion TR8

Night Orienteering race 35:17 intensity: (6 @1) + (7 @2) + (54 @3) + (10:51 @4) + (23:19 @5) *** 5.74 km (6:09 / km) +39m 5:57 / km
ahr:167 max:179 spiked:15/15c shoes: Saucony Excursion TR8

Wimbledon Common Night-O, long course.


Fun little run, if a little short for a proper training.
Nevertheless, fairly happy with most of my run, one large mistake and three smaller ones (one I only noticed upon looking at my track). But mostly navigated well and selected speed fairly well - could have pushed more, but this isn't really an O-shoe and the mud and standing water out there especially on the tracks meant I was slip-sliding all over the place, and wasn't wearing gaiters which mattered in some areas of undergrowth (admittedly only a few places) so wasn't comfortable with full speed.

5 - this was a 3 minute mistake, basically ran past the path junction that was my planned attack point. I felt that I was in the area so got into the vicinity of the control by using the ground features around, but they were a little vague and that's fatal in Night-O. Ended up going back out to the track, locate the junction and found the control on proper bearing.
2 - This was one I did not notice while running, 90deg mistake out of 1, really stupid in hindsight and could have been a much bigger mistake have I not corrected gradually using compasswork. The positive of this is that I seem to start ingraining some basic O-techniques into my subconscious and this saved me here from a much bigger time loss.
3 - Lost about 25-30sec as again did not see the path junction, however I should have instead followed the stream when it deviated from the path. I corrected fairly fast again, but in order to move ahead I need to move beyond just not making big mistakes (khm, control 5...) and reduce these smaller ones too
12 - decided to go around but fallen on the mud and then lost concentration so looked for the control too early in the ditch. I finally believed it would be a bit further on, wen around the vegetation and there it was - but took me about 45s more than it should have.

So about 4,5m timeloss on mistakes.

Running warm up/down 5:17 intensity: (1:10 @2) + (55 @3) + (3:12 @4) 1.0 km (5:17 / km) +1m 5:15 / km
ahr:147 max:157 shoes: Saucony Excursion TR8

Sunday Nov 20, 2016 #

11 AM

Orienteering race (Brown) 1:12:46 intensity: (5 @1) + (6 @2) + (39 @3) + (31:59 @4) + (39:57 @5) **** 10.52 km (6:55 / km) +250m 6:11 / km
ahr:165 max:177 spiked:22/22c shoes: VJ iRock 2016

Shotover Country Park, Brown course.

Got there in time this time, just as the rain stopped but still cold and muddy out there. Managed to not do a proper warmup (especially mentally) as chatted to JP before the start about the map yesterday. That did not disturb him too much clearly as he set a blistering pace and jaw-dropping time relative to the whole field (including me). I joked that he'll run past me quickly regardless if I start in front and it took him the whole of leg 1 to catch up the 2 minutes - if I wasn't making a big mistake it would have been halfway through to control 2 that he would have taken over, probably on the climb.

Nevertheless, enjoyed the course and the race hugely, quite a good course, with lots of route choice, some detailed terrain and challenging both navigationally and physically. I imagine people who knew the area benefited quite a bit on route choices, it was the first time for me here. It was especially good fun as Jan caught me up at 12 and we had a ding-dong until 18 with each taking the lead for bits as the other had slightly better micro route choices from time to time. We took a completely different route to 19 with him staying up and me going straight (down/up/down/up) that ended with me losing about 40 seconds to him and I didn't see him from that point until the last control (he made a mistake on that one). It was enjoyable since we seem to have similar running speed now. Unfortunately I seems that my orienteering itself is more shaky, especially at the beginning of the course which is why he caught me up in the first place.

So - like I was writing, I enjoyed this hugely and would have been happy to run more. As a plus, this is the first time I can remember for a while where in a proper terrain O-race with climb I managed to run all the hills without breaking down to walking - even if it wasn't always a very fast run. I did however have issues in the areas of undergrowth where I need more strength to keep pushing/running through.

As a negative though, and especially in hindsight, many of my (micro)route choices were questionable or downright bad, so my orienteering technique is still quite shaky in what is a properly detailed terrain, and where it was solid it took me too much slowing down to get it right. I wonder if some of it has to do with my eyesight now? Given I did not see some alleys yesterday on the map, and today there were 3 controls that were within visible range but I stopped, hesitated before spotting the control thereby losing time when it was right in front, it is slightly worrying. Or maybe I simply need to be more agressive. Quick count: 5x stopped too early to check, 0x ran past and had to double back. So probably yeah, need to be more agressive especially where there are catching features.

Saturday Nov 19, 2016 #

12 PM

Urban Orienteering race 50:26 intensity: (10 @2) + (9 @3) + (4:24 @4) + (45:43 @5) 10.62 km (4:45 / km) +30m 4:41 / km
ahr:170 max:176 shoes: Adidas Supernova Glide

Oxford City Race, Mens Vets (course 2).

10th/64 Mens Vet, 11th/90 on the course

Had a bad night of sleep so overslept, and late for my start again! Lucky that I did not consider this a target race, and with the last two weeks erratic training it was always going to be a write-off from a speed perspective. I was hoping to be in a better place mentally though, rushing did not help at all there. Not a huge amount of chance in the courses for mistakes, most of it was fairly simple with the majority of opportunities for mistakes being route choice ones. Now - wherever there was a chance to make mistakes, about 50% of the time I did make them. Starting with one for #1 which I overran - then several sub-optimal routes in the tricky areas.

My lack of focus is best illustrated by the long leg that happened to mostly coincide with the route I had to take from where I parked to the assembly - I did see many fellow runners going down there incl. Richard so I knew I was going to have to go there. And so when I ran the leg, I have no idea how I ran past that street and ended up taking a longer route around... Looking at the splits and thinking through the routes about 3m timeloss, of which about 35s is a navigational mistake to 1, the rest is route choice, is about right. Many of those route choices consisted of safe/easy route choices which were as a result of oversimplifying the route so that I can concentrate on running - clearly it does not pay off in this environment. Without those mistakes, but not accounting for hesitations etc. and with current speed then, 4th place would have been a realistic aim. The 3 guys at the front of the field have speed that is just not within my current capabilities (which I knew anyway).

At least there were sections where my speed was OK, so I can take away some positives in that respect - this race would in fact be the starting point of making a comeback into reliable running to kick off the winter training (well not fully, that will come after next weekend). There.

Running warm up/down 5:32 intensity: (9 @1) + (1:03 @2) + (4:20 @3) 0.81 km (6:48 / km)
ahr:131 max:140 shoes: Adidas Supernova Glide

Friday Nov 18, 2016 #

8 PM

Running (HR control) 53:36 intensity: (14 @0) + (28 @1) + (1:54 @2) + (43:46 @3) + (7:14 @4) 10.17 km (5:16 / km) +55m 5:08 / km
ahr:142 max:151 shoes: Adidas Supernova Glide

HR control (145) jog to try and loosen the legs a little and start to get used to continuous run again...

Running 3:24 intensity: (27 @3) + (2:57 @4) 0.5 km (6:50 / km)
ahr:154 max:161 shoes: Adidas Supernova Glide

Thursday Nov 17, 2016 #

7 PM

Running (Treadmill) 21:30 intensity: (19 @0) + (20 @1) + (47 @2) + (4:59 @3) + (8:16 @4) + (6:49 @5) 4.3 km (5:00 / km)
ahr:156 max:179 shoes: Haglofs Gram XC 2016

Hotel gym start treadmill hill progression run.
1km - 5m/km 0% elevation
1km - 5m/km 3% elevation
1km - 5m/km 6% elevation
500m - 5m/km 0% elevation
500m - 3:30m/km 0% elevation
+ little cool down.

Felt a lot more difficult than last time and not surprising given the hectic training (or rather lack of) in the last 2 weeks.

Strength / Conditioning / Drills 16:07 intensity: (2:22 @1) + (11:10 @2) + (2:35 @3)
ahr:118 max:137 shoes: Haglofs Gram XC 2016


Running warm up/down 31:20 intensity: (3 @0) + (20 @1) + (1:00 @2) + (10:09 @3) + (19:48 @4) 5.97 km (5:15 / km) +26m 5:08 / km
ahr:150 max:165 shoes: Haglofs Gram XC 2016

HR control (145BPM) cool down jog to get takeaway.

Wednesday Nov 16, 2016 #

(rest day)

Trip to the airport after work, was printing off a map of a past event near Luton and planned to re-run that as a night training after, but it got so late that I decided it would not be worth it (would have made it near midnight to the hotel with work the next day). So a long stretch now without proper training...

Tuesday Nov 15, 2016 #

(rest day)

Family time

Monday Nov 14, 2016 #

6 PM

Running warm up/down (Treadmill) 10:56 intensity: (37 @2) + (2:21 @3) + (7:58 @4) 2.13 km (5:08 / km)
ahr:147 max:154 shoes: Haglofs Gram XC 2016

Usual warmup for a gym session, but legs were very heavy, surprisingly so. Also HR higher by about 10 compared to last time.

Not fully sure why that is - although in the last days I definitely was using less of the protein recovery drinks than before. It was also unusual that I did not run on a Sunday but you'd think an extra day of recovery should have helped, not hindered muscles...?

Strength / Conditioning / Drills 12:41 intensity: (1:58 @0) + (6:57 @1) + (3:46 @2)
ahr:104 max:126 shoes: Haglofs Gram XC 2016

Core & legs

Running 31:29 intensity: (12 @1) + (32 @2) + (4:19 @3) + (26:26 @4) 6.01 km (5:14 / km) +25m 5:08 / km
ahr:149 max:158 shoes: Haglofs Gram XC 2016

Jog to get takeaway and back. Tried to keep steady pace & semi-control HR (didn't fully focus on that, so more wishful thinking than actual HR control). Longer than expected!

Sunday Nov 13, 2016 #

(rest day)

ATP Finals at the O2! Others sweating this time and not me.

Saturday Nov 12, 2016 #

8 AM

Running warm up/down 4:50 intensity: (11 @2) + (1:18 @3) + (3:21 @4) 0.94 km (5:09 / km) +2m 5:06 / km
ahr:147 max:155 shoes: VJ iRock 2016

Running tempo (Parkrun) 20:37 intensity: (8 @1) + (6 @2) + (3 @3) + (37 @4) + (19:43 @5) 5.03 km (4:06 / km) +12m 4:03 / km
ahr:173 max:180 shoes: VJ iRock 2016

Rainy, muddy, windy.

No chance of a PB but secretly hoped to get under 20 - didn't.

Running warm up/down 5:29 intensity: (8 @2) + (3:18 @3) + (2:03 @4) 0.96 km (5:41 / km)
ahr:144 max:150 shoes: VJ iRock 2016

5 PM

Running warm up/down 7:18 intensity: (35 @2) + (45 @3) + (5:45 @4) + (13 @5) 0.85 km (8:37 / km) +78m 5:55 / km
ahr:153 max:167 shoes: VJ Supra

Up to start - believe it or not but getting slightly lost because there were no glowsticks up the path, so in the end just had to assume I had to go all the way up. I was right, but almost ran out of time and last to be off, so no proper stretching or mental prep!

Night Orienteering race 1:01:24 intensity: (45 @2) + (12:31 @3) + (35:45 @4) + (12:23 @5) *** 7.34 km (8:22 / km) +189m 7:25 / km
ahr:155 max:176 spiked:15/15c shoes: VJ Supra

SE Night Championships, Norbury Park


Pretty poor to be honest. Lack of mental prep, getting there the last minute shown (although to be honest happy to even be able to make it, I wasn't sure I'll be able to). Hesitant or making mistakes to most controls, no flow at all.
I also found before the run the source of my sudden sharp pains in my toe - I had a blister that I wasn't aware of. I taped it off so mostly did not affect me except from some contouring sections.

1 - Just confused straight at the first junction so didn't have the confidence to run fast for fear of missing the path junction I needed - hence too slow, even though no actual mistake. 15s
2 - Something wasn't quite right at the first junction I needed, ran off on what I thought was the path I needed, it then ended, which meant I was fighting through med green, got to the mapped ditch, followed it in hope of getting to the path, probably on the wrong side so no path anywhere. Gave up and just decided to fight my way though straight to the valley which worked but not before giving up a lot of time there. 2 mins
3 - got an OK route until right before the control - there was an unmapped large patch of thorny undergrowth at the edge of the clearing where the control was supposed to be. Stupidly thought that the map must be right so this may have been just a narrow patch at the edge of the clearing not worth mapping, tried to push through and got stuck for a very long time. Paul was of course right telling me afterwards that it would have been way better to keep going around it! 3 mins of jungle fight (ouch).
4 - Out of control in the wrong direction (20s) then messed up getting to the open area running off a road 90deg angle. Corrected fairly quickly but not before dropping another about 30s for the roundabout way. Once back on track and running on bearing I hit the control spot on, so shame about the confusions before.
5 - not bad just hesitant
6 - again, good direction but started to wonder around too early (had difficulty with adjusting the step counting for the evasive actions in the forest. Need to practice this a lot to improve the technique).
7 - spot on and finally a decent split relative to others, really what should have been the benchmark for other legs for me to be satisfied about my run in the race
8 - Too early into the forest, expected to trace the edge of the rough open from the path and I saw an area of felling that I thought was the rough open. It wasn't and it was way too early, so wasted about 1 min before getting back out to the track and finding the real spot.
9 - interesting to look at my GPS as my bearing was OK until about 3/4th of the way in the leg then veered right and went past the control, hit another ditch then turned back to find my control. 1:40 lost , quite poor!
10 - More or less straight into the control, interesting to see I have lost a lot of time on this leg without making any mistakes. The only thing I can think of is that I was very hesitant after that directional mistake before as I had no firm attach point so was running on bearing from control 9 and very conscious that I had no catching feature so could have easily ran past the control! I think once again, confidence in step counting would help a lot: must practice!
11 - well, cutting through the green clearly doesn't pay. No real mistakes but took too long to get down to the path. Considered going round to the valley and then down on med green which clearly would have been the right call.
12 - Longer, mostly contouring run around the muddy track, which should have been good for me except that I rolled my ankle 3rd of the way through and very conscious that my shoes were not right for this terrain, so quite cautious most of the way especially downhill at the end.
13 - Didn't see the path junction so wasn't 100% sure if I was on the right one - this led me to be very cautious as I hit the edge of the green, double checking that I wasn't descending without need. Should not have worried as the control was there so wasted about 50s by being undecisive!
14 - This could have been another good leg for me had I not messed up the end - hot a green patch in the field I should have ran past and thought it was the forest corner next to it, turned left ran up the hill to the forest edge before realising my mistake, took about 2 min to work this one out and put it right. Bah.

So about 11-12 minutes of mistakes/issues easily!

Running warm up/down 2:35 intensity: (9 @2) + (48 @3) + (1:38 @4) 0.47 km (5:29 / km)
ahr:146 max:154 shoes: VJ Supra

Thursday Nov 10, 2016 #

7 AM

Running (Treadmill) 10:36 intensity: (28 @0) + (6 @1) + (35 @2) + (5:22 @3) + (4:05 @4) 2.18 km (4:51 / km)
ahr:137 max:153 shoes: Haglofs Gram XC 2016

Strength / Conditioning / Drills 19:12 intensity: (8:56 @1) + (9:23 @2) + (53 @3) 0.0 km
ahr:112 max:141 shoes: Haglofs Gram XC 2016

Wednesday Nov 9, 2016 #

8 PM

Running (Treadmill) 21:35 intensity: (22 @0) + (16 @1) + (1:20 @2) + (6:06 @3) + (8:09 @4) + (5:22 @5) 4.22 km (5:07 / km) +90m 4:37 / km
ahr:148 max:177 shoes: Haglofs Gram XC 2016

hill progression run / test?

Might use this going forwards as a reference to check strength / HR reaction to elevation.

5 min/km steady pace, progressing the elevation:
km 1 - 0% -> AHR 135
km 2 - 3% -> AHR 150 (variance of 3, steady)
km 3 - 6% -> AHR 168 (variance of 5, steady increase)
1/2 km - 0% -> (HR decreased to 143 gradually)
then 1/2 km - 0% but upping pace to 3:30 (HR up to 176)

Strength / Conditioning / Drills 25:07 intensity: (2:42 @1) + (19:03 @2) + (3:22 @3) 0.0 km
ahr:119 max:143 shoes: Haglofs Gram XC 2016

4x circuits

Tuesday Nov 8, 2016 #

7 AM

Running warm up/down (Treadmill) 14:02 intensity: (32 @0) + (8 @1) + (1:42 @2) + (4:16 @3) + (7:24 @4) 2.65 km (5:17 / km)
ahr:141 max:161 shoes: Haglofs Gram XC 2016

ran most of it at a 4% incline

Strength / Conditioning / Drills 15:03 intensity: (35 @0) + (7:40 @1) + (6:11 @2) + (37 @3) 0.0 km
ahr:109 max:141 shoes: Haglofs Gram XC 2016

7 PM

Urban Orienteering race 59:43 intensity: (35 @0) + (5 @1) + (18 @2) + (5:26 @3) + (47:13 @4) + (6:06 @5) 11.38 km (5:15 / km) +81m 5:04 / km
ahr:156 max:172 shoes: Haglofs Gram XC 2016

Primrose Hill Street-O, 1hr score.


I wasn't sure to go and traffic (as expected) was quite bad, so no warm-up yet again. I was also undecided on how to approach this, given where I am in the cycle (major races for the year are done, winter training ahead). In the end I decided to just treat this as a bit of a fartlek running training combined with map memory exercise: plan ahead 2 legs, memorise the current leg. I wasn't worried about results or strategy (and it showed). I have mostly been able to execute this plan.

That said, a couple of frustrating things happened. I started quite slow, undecided on strategy (and not warmed up), so initially changed my mind on the order of controls to take quite a bit. This also distracted my navigation a bit and made a few smaller mistakes - nothing major but if this was a proper race they would have counted.
In two instances the Street-O map was not clear enough and I was lured into dead ends by nature of closed gates (street-O maps don't mark any gates so it looked like you could get though). I definitely lost a few minutes due to this and of course they could have counted for more points. I have also made a stupid error from the last control I visited on the route back to the finish - running roughly the same distance but using another crossing point I could have been running past another 30 points worth control...

That said, my strategy (which admittedly wasn't something I cared about) wasn't the best - doing the SE corner first I could have collected about 50 points more as well. Hence just with a different order (but still same running speed) I could have easily have gotten about 610 points which would have been 6th place. Again - not that it matters much.

Monday Nov 7, 2016 #

(rest day)

Decided not to drive back 1hr+ both ways to the Amesbury night event after all. I think my legs rejoyced.

Sunday Nov 6, 2016 #

9 AM

Running warm up/down 9:50 intensity: (6 @1) + (35 @2) + (1:36 @3) + (7:33 @4) 1.78 km (5:31 / km) +8m 5:24 / km
ahr:150 max:161 shoes: VJ iRock

Orienteering race (Brown) 1:21:22 intensity: (5 @1) + (6 @2) + (4:06 @3) + (56:03 @4) + (21:02 @5) *** 12.19 km (6:40 / km) +222m 6:07 / km
ahr:161 max:175 shoes: VJ iRock

November Classic / Southern Championships, Course 2 / M40.

Ran early so results/split analysis to come later. No elephant track that early and ran most of the course without anyone around. The advantage was that Orienteers have not yet disturbed wildlife as much, so I saw 3 deers passing close by.

As much as I dislike the New Forest for orienteering in general, today was an exception. The terrain was in all its autumn glory and colours, bright sunshine (though cold), and the bracken has mostly died down, although still a challenge and tough running in most of the rough open areas, but at least it wasn't trying to grab and scratch me like in the summer months. Also the map was generally of a high standard, better than most New Forest maps, and although with the 1:15000 scale in places I did have to use the magnifier extensively, it was nice to mostly be able to rely on the map for navigation. Sounds like an obvious thing but unfortunately many maps fail this test to a smaller or larger degree, especially when running off-paths.

In terms of general performance: Technique was mostly OK, used a variety of them and generally on top of navigation for 90-95% of the time. One major mistake but even there I was recovering it better than for example last year in this terrain, several smaller 20-40s mistakes though which all add up but still, heading in the right direction. Running was hindered from the hard running yesterday, felt like I could not push as much as I should have and legs did feel tired. Once again though, compared to running in this tough terrain with marshes and heather in lots of places, compared with a lot of races half a year or a year ago, it did feel like I was running more consistently, hardly ever slowed down to a walk, so it felt like an overall progress was made.

Provisional results puts me 4th/16 in M40L and 18/44 on the course (well M40 is the oldest age group running this). 3rd place was 7 minutes away and should have been realistic with a perfect run and more rest - note the I knew full well this was never going to be a comp with rest given my decision to run yesterday. Even though this was designated as the club championship event, the way the club championship is calculated I don't stand a chance with a few gents not much slower (if at all) but in higher age groups so this wasn't an objective. And although a level A event, I wanted to do well but couldn't justify building my preparation up for this, so the calculation of what performance may be possible is not because I think it would have been realistic today, only to see what would be realistic if I designate the event as a target event.

The provisional results site did not publish splits so can't analyse that, but based on my track and thinking:

1 - Chose to tun mostly on the tracks, ran around the area marked with undergrowth in the middle of the leg, in actual fact there probably was not as much undergrowth so could have been somewhat faster cutting across. Wanted to be safe instead, nevertheless probably lost 20s + 10s in the control circle where I was too far left.
2 - Did not simplify the map in the control circle enough so stopped to read through the details. Should have used the corner of the woods as the main target which is what I did in the end but not before the hesitation costing me 20s
3 - long leg through the rough open, lost my mental strength in a few spots through it and broke down my running into walk but not as much as in earlier races (nevertheless lost some time). In the control circle I again had to stop and use the magnifier to check that there were two earth banks, one of them just next to the control circle so difficult to see. The map was perfect, I just needed that extra 20s to read out the 1:15000 details.
4 - simplified this leg well, surprised to come across the control somewhat earlier than expected, I think this was on a spur when the control description said re-entrant. I was expecting it to be a few meters beyond. No time lost, but this surprised me.
5 - a few hesitations - on crossing the stream with some earthbanks I was (too?) careful, then stopped short of the control on an unmapped indistinct stream. I think in this area there were a few more water ditches than mapped, slightly difficult to figure out which were chosen to be mapped and which were not. 20s
6 - slightly too high on the spur, had to correct - 10s I think the vegetation was mapped a bit too sparingly in this area, thankfully the contours helped
8 - contoured onto the road out of 7, although still surprised as I got to it higher than I expected it.
9 - started to tire somewhat on this uphill even though it wasn't particularly steep... chose a conservative attack point which was wise as the depression with the control wasn't obvious, even though it definitely was longer to run.
10 - The first directional mistake that cost me considerable time. Veered right and ended up being caught by the stream - this surprised me as I was expecting the ride and the stream was further south. Had to stop and think it through to relocate so lost some time correcting myself. 40s
11 - Happy with simplifying my path run to pace counting due to no obvious attack point. This should not be normally noted, but I was quite poor so far with using that technique so a bit of patting myself on the back hopefully will keep me using it more
12 - The biggest mistake of my run. Veered right all the way on the long bearing, the first mistake was not checking my position as I crossed the road on the hilltop (oxygen debt?), I felt I should but then I just ran on. Then, I passed what I thought were the small open areas to the left of the line but which were in fact unmapped openings and "corrected myself", veering more to the right. I felt something was wrong when I ran far enough but wasn't sure where I ended up. In hindsight I hit the areas mapped as semi-open but my mind was still thinking I was further NE, so could not put 2 and 2 together fast enough. I then decided to get out to the corner of the opening where the wet ditch finally made sense (there were a few similar corners around) and got me the control. 4 minutes lost, which is quite bad but considering I lost about 18 early in the year (or was it last year) in a very similar area and circumstance, I need to give a bit of credit as well for a better recovery approach. Clearly not yet good enough though, but wonder if there is something better when the surrounding area is quite vague.
13 - Messed up the final approach from the semi-open area (not sure why?) by going too far right. 20s
19 - lost my direction as I crossed the final wooded area before the opening with the control which cost me about 15s

So probably just under 7m of mistakes.

Running warm up/down 2:21 intensity: (6 @2) + (2:15 @3) 0.37 km (6:24 / km) +2m 6:15 / km
ahr:139 max:145 shoes: VJ iRock

Running warm up/down 7:26 intensity: (3 @1) + (34 @2) + (6:49 @3) 1.03 km (7:13 / km) +2m 7:09 / km
ahr:136 max:145 shoes: VJ iRock

Saturday Nov 5, 2016 #

8 AM

Running warm up/down 5:05 intensity: (3:00 @3) + (2:05 @4) 0.93 km (5:28 / km) +2m 5:24 / km
ahr:145 max:149 shoes: Reebok One Cushion Trail

Running tempo (Parkrun) 23:43 intensity: (7 @1) + (6 @2) + (27 @3) + (19:11 @4) + (3:52 @5) 5.03 km (4:43 / km) +12m 4:40 / km
ahr:156 max:184 shoes: Reebok One Cushion Trail

Bournemouth Parkrun #170.

A pacing event for most, but for me, given the two upcoming races this weekend, this was a shakeout session. HR-control for the first 3kms, then 4x strides in the last 2 kms.

Still, my 50th Parkrun... Shall I go for the T-Shirt or wait for my 100th?

Running warm up/down 5:31 intensity: (23 @2) + (5:08 @3) 0.95 km (5:50 / km) +1m 5:47 / km
ahr:136 max:142 shoes: Reebok One Cushion Trail

2 PM

Urban Orienteering race 51:01 intensity: (3 @1) + (5 @2) + (16 @3) + (14:19 @4) + (36:18 @5) **** 10.53 km (4:51 / km) +109m 4:37 / km
ahr:168 max:181 spiked:25/25c shoes: Adidas Supernova Glide

Salisbury City Race, course 2 (Mens Vets).

3rd/57 Mens Vets, 4th/75 on the course.

A few small niggles, not had time to warm up (again, note to self: try and leave more time when planning to get to events especially when not constrained by work!), but on the main ran well and no major mistakes other than a few smaller ones (listed later). Overall plan for the comp mainly worked well, so can't be unhappy. Will see tomorrow how much it took out of me.


3 - Took a slightly longer route than optimal, 5s
7 - wrong turn on one of the junctions, 20s
8 - I realised too late that I can run through the fielsd to get to the control and don't have to run around to the left, which meant I was already on the path and had to cut across the rough open, so lost some seconds by the slightly longer route and less optimal running surface. 10s
12 - running all the way next to the main road probably would have been slightly shorter - 5s
15 - ran around to the right and only realised then that the control was on the other side of the wall. I did it in time to avoid running into a dead alley but this way around was slightly longer, probably 5s?
16 - several smaller niggles on this route, slightly confused after the underpass, then the pavement was blocked by people walking so had to squeeze through the cars to get around them, then again the underpass next to the river was full with people so had to slow down. Probably 15s?
17 - Although I knew the route doubling back would have been shorter, wanted to avoid the people in the underpass so ran around the other side, probably 5s slower?
18 - started to tire at this point as the splits show, but no errors so can't justify giving myself seconds here!
21 - This was an easy control but that meant I spent most of the leg planning ahead, could not believe there wasn't a simpler solution to 24, so I was both running slower and so into the planning that I ran past the control and had to turn back. 10s

So probably a sum of just over a minute of mistakes, which is not bad. Probably need to do more endurance tempo training though over the winter as it is clear that I am slowing towards the end.

Friday Nov 4, 2016 #

7 AM

Running (Treadmill) 12:45 intensity: (16 @0) + (15 @1) + (21 @2) + (5:34 @3) + (4:59 @4) + (1:20 @5) 2.51 km (5:05 / km)
ahr:147 max:173 shoes: Haglofs Gram XC 2016

Strength / Conditioning / Drills 17:05 intensity: (5:34 @1) + (9:37 @2) + (1:54 @3)
ahr:116 max:146 shoes: Haglofs Gram XC 2016

Thursday Nov 3, 2016 #

7 AM

Running (Treadmill) 12:19 intensity: (44 @0) + (1:00 @1) + (1:20 @2) + (5:03 @3) + (4:12 @4) 2.43 km (5:04 / km)
ahr:134 max:160 shoes: Haglofs Gram XC 2016

Hotel morning gym - progression run as warm-up

Strength / Conditioning / Drills 20:03 intensity: (3:48 @0) + (10:43 @1) + (4:58 @2) + (34 @3)
ahr:102 max:133

7 PM

Night Orienteering race 44:01 intensity: (3 @0) + (13 @1) + (23 @2) + (1:38 @3) + (30:05 @4) + (11:39 @5) *** 6.6 km (6:40 / km) +71m 6:20 / km
ahr:159 max:175 spiked:27/27c shoes: Haglofs Gram XC 2016

Kent Night Cup Kidbooke, score event.

4th/53 :

Just about made it there on time, so no warm-up.
Again suspicious when they said "changeover control is where it was last year" and everybody knew.... so I'll be at a disadvantage as everyone knows the area except me...

Did not push running too much, although maybe I could have done as I was slowly getting dropped by the two guys who ended up in 1st and 3rd, but as it was fundamentally a training exercise for me, probably learned more by running alone. Even won a few splits later on. A few wobbles nevertheless especially at the beginning, took a while to get used to the 1:4000 map. Two real mistakes navigationally and one suboptimal choice of getting the sequence of controls. Quite a few people also were climbing uncrossable fences that I did not risk and instead run around, of course losing some time.

Felt short.

Tuesday Nov 1, 2016 #

6 PM

Running warm up/down 3:45 intensity: (5 @1) + (10 @2) + (1:23 @3) + (2:07 @4) 0.69 km (5:26 / km) +10m 5:04 / km
ahr:145 max:157 shoes: Haglofs Gram XC 2016

Night Orienteering race 42:29 intensity: (15 @1) + (8 @2) + (3:25 @3) + (21:48 @4) + (16:53 @5) ** 7.17 km (5:56 / km) +81m 5:36 / km
ahr:161 max:174 spiked:11/11c shoes: Haglofs Gram XC 2016

Richmond Night-O, long course.

Wobbly start, OK mid section, bloody huge mistake on the last control.

Didn't push the running but tried to do a decent tempo, wanted to focus more on technique, which worked for the most of the course. Clearly wasn't mentally prepared very well taking off which is why I had overshot the attack points both for controls 1 and 2. I was deliberately choosing not to do the safe but longer routes going around on tracks, but was not successful in adjusting my technique to the night (i.e. wasn't pace counting enough).

Wasn't making any huge mistakes but was losing time over the first 6 controls (except for No. 4) due to smaller corrections I had to do and hesitations.
More or less ran a back-and-forth direct race with a lady from 5 to 10, sometimes me being in front, sometimes she was in front. My smaller mistakes 8-10 allowed her to get a bit of a gap but I messed up 11 so she got completely clear there.

The map was a bit out of date, which did not help but this wasn't causing me more than hesitations until control 11. As I mentioned have messed that up royally though, making a parallel error on the valley but more importantly this was a combination of relying on vegetation (undergrowth edge) as an attack point which I should not have as I knew at this point the map was out of date. I also should have paid more attention to the fact that I was reaching the road before earlier than I originally planned so when I ran as much distance as I felt I should, I wasn't as far as I originally planned. A 4:30 mistake just there alone...

Not too happy therefore as at this speed I really should have been more precise.

Running warm up/down 3:40 intensity: (7 @2) + (1:56 @3) + (1:37 @4) 0.66 km (5:31 / km) +1m 5:28 / km
ahr:144 max:155 shoes: Haglofs Gram XC 2016

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