Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Psuba

In the 30 days ending Jun 30, 2017:

activity	#	time	miles		km		+m
Running	13	6:36:42	39.28		63.21		1155
Cycling	9	3:20:55	37.87	(11.3/h)	60.95	(18.2/h)	565
Orienteering	1	1:14:18	5.75	(12:55)	9.26	(8:02)	406	23 /	23c	100%
Urban Orienteering	1	40:35	4.87	(8:20)	7.83	(5:11)	3	24 /	24c	100%
Total	21	11:52:30	87.77		141.25		2129	47 /	47c	100%
[1-5]	21	11:51:47

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Thursday Jun 29, 2017 #

6 PM

Cycling 1:25:34 30.73 km (21.5 kph) +227m
ahr:139 max:165

Tuesday Jun 27, 2017 #

6 PM

Running 33:03 5.89 km (5:37 / km) +227m 4:42 / km
ahr:164 max:189

Saturday Jun 24, 2017 #

8 AM

Running warm up/down 5:17 0.98 km (5:23 / km) +2m 5:20 / km
ahr:141 max:151 shoes: Adidas Supernova Glide

Running tempo (Parkrun) 21:16 5.01 km (4:15 / km) +3m 4:14 / km
ahr:171 max:186 shoes: Adidas Supernova Glide

With knee braces.

Tried to take it steady but not slow. The braces were helpful but knee still packed up towards the end and the sharp pain still appeared during cool down.

Running warm up/down 11:24 1.99 km (5:43 / km) +5m 5:39 / km
ahr:152 max:164 shoes: Adidas Supernova Glide

Thursday Jun 22, 2017 #

7 PM

Running 1:05:00 11.94 km (5:27 / km) +81m 5:16 / km
ahr:153 max:172 shoes: Adidas Supernova Glide

Went out for a low key jog with the braces to see how the knee deals with a longer distance. Not well, despite the braces it kept packing up around 6-7km and was lucky to be almost home when it got to the point that I had to stop running due to the sharp pain.

Tuesday Jun 20, 2017 #

6 PM

Running 28:37 5.12 km (5:35 / km) +32m 5:25 / km
ahr:150 max:178 shoes: More Mile Cheviot 2 - 2016

Wessex training - short hills.

Ran with the knee brace.

Did take a shorter session and didn't push that much. Knee was OK but clearly wasn't stressing it.

Sunday Jun 18, 2017 #

11 AM

Running warm up/down 5:25 0.98 km (5:32 / km) +1m 5:30 / km
ahr:138 max:155 shoes: Adidas Supernova Glide

Urban Orienteering race 40:35 *** 7.83 km (5:11 / km) +3m 5:10 / km
ahr:175 max:186 spiked:24/24c shoes: Adidas Supernova Glide

Poole Town Race, Mens Vets.

I was in two minds about going with my knee as it is. Decided to make an appearance but really didn't have a plan for the race, and so ended up messing it up fro all angles. Tried to not push 100% but despite this, the knee only held until about midway through but really sufffered afterwards.

The 30+ degree heat and sun didn't help either and so HR went through the roof also.

As I wasn't in a good mental place I also was making mistakes all over the place - thought #16 was #3 and ran to it then wondered why the code didn't match before figuring out that the line just went through that control, not to it. A few other mishaps including the final control, so lost well over 3 mins just on the mistakes, which is roughly how far I was behind Dale anyway.

Not my finest outing.

Saturday Jun 17, 2017 #

8 AM

Running warm up/down 4:54 0.9 km (5:25 / km) +2m 5:22 / km
ahr:149 max:161 shoes: Reebok One Cushion Trail

Running tempo (Parkrun) 21:30 5.02 km (4:17 / km) +2m 4:17 / km
ahr:177 max:192 shoes: Reebok One Cushion Trail

Parkrun. Knee problems. Need I say more???

Running warm up/down 5:57 0.98 km (6:04 / km)
ahr:155 max:165 shoes: Reebok One Cushion Trail

Tuesday Jun 13, 2017 #

8 AM

Cycling (Commute) 10:25 [2] 3.34 km (19.2 kph) +19m

5 PM

Cycling (Commute) 12:55 [2] 3.4 km (15.8 kph) +38m

Sunday Jun 11, 2017 #

8 AM

Cycling warm up/down 19:49 4.89 km (14.8 kph) +87m
ahr:126 max:145

Running warm up/down 5:34 1.17 km (4:46 / km) +11m 4:33 / km
ahr:160 max:169

10 AM

Running race 30:17 7.14 km (4:15 / km) +29m 4:10 / km
ahr:182 max:187

K&H Marathon Relay with 5 others from my hungarian O-team (Spartacus).

Knee again packed up halfway through which is really visible in the pace. It was also really hot and I had to literally stop at the refreshment point to stretch it out a bit, at which point our Team 2 runner overtook me to in the end finish ahead of me a few minutes.

Luckily the guys running after me are less than half my age, really fit and fast so they brought the relay back to #4 out of about 620! Proud of them but disappointed to have not been able to run healthy. Although to be fair, even with a PB pace we still would have ended up 4th.

Good fun nevertheless.

Splits: http://bsi.raceinfo.hu/result.php?eventid=4&ra...

Photos of the team: http://www.bsi.futofoto.hu/verseny/222-20170611-kh...

3 PM

Cycling 25:14 [3] 5.12 km (12.2 kph) +73m

Saturday Jun 10, 2017 #

9 PM

Running warm up/down 8:07 0.97 km (8:21 / km) +20m 7:34 / km
ahr:116 max:130 shoes: Inov-8 Oroc 280

Orienteering race 1:14:18 *** 9.26 km (8:02 / km) +406m 6:35 / km
ahr:167 max:184 spiked:23/23c shoes: Inov-8 Oroc 280

Hungarian Night Orienteering Championships, Visegrad, M40

Given the state of my knees and the expected race next day I aimed to take this easy from a running perspective but was keen to be as precise as possible to avoid losing a lot of time navigating.
This worked mostly well, really only missed No. 9 but corrected well although it took longer as I was sure to tick off each feature in the green. Quite a few slower routechoices though in hindsight lost me further time, and a few strange bits where the vegetation wasn't quite what I expected so had to skirt round after backing off the green.

8th out of 16 but not that far back in time, 15m off the winner but 10m off a bunch of really good runners, and given that the course was quite a bit about running and the state of my knees I was quite satisfied.

Routegadget: http://rg.mtfsz.hu/cgi-bin/reitti.cgi?act=map&...