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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Psuba

In the 31 days ending Dec 31, 2015:

activity # timemileskm+m
  Running16 13:39:02 90.89(9:01) 146.27(5:36) 1520
  Orienteering1 1:02:09 6.14(10:08) 9.88(6:18) 16920 /20c100%
  Urban Orienteering1 57:18 6.97(8:13) 11.22(5:06) 14524 /24c100%
  Strength / Conditioning / Drills2 45:00
  Hike/Walk1 10:00 14.91(40) 24.0(25)
  Total19 16:33:29 118.91 191.36 183444 /44c100%
  [1-5]19 16:28:09

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Thursday Dec 31, 2015 #

12 PM

Running long 1:27:07 [4] 18.2 km (4:47 / km) +84m 4:41 / km

Long run through Kings Park, Queens Park, Meyrick Park, through the upper/lower gardens and then the promenade from Bournemouth Pier to Boscombe Pier and Fishermans walk.

Very windy but the sun was out. Lots of people about. Wanted to see how I cope with a longer exercise - still a bit of cold lingering so not pushing uphills or anything. Did try a bit of a scenic part of Meyrick Park through trails and some forest so slowed down there a bit.

Wednesday Dec 30, 2015 #

Note

Just noticed that I am ranked #1 in my club on the British Orienteering ranking list. Not sure if I should be glad or not - everything is relative. I am sure as hell not satisfied with most of my performances.

Tuesday Dec 29, 2015 #

6 PM

Running 1:00:17 [4] 12.52 km (4:49 / km) +58m 4:42 / km

First day back in Britain, and cold is starting to subside so I thought I'll hazard a run to see what it does to my cold. Still coughing etc, will see tomorrow if this helped or got it worse. Duly noted that I left my Garmin HRM somewhere, probably in Budapest through all the various packing of things between bags. Great.

Due to lack of recent training and cold I took an easy one today, except for trying for about 90% effort for a section back from Bournemouth to Boscombe Pier on the Promenade. I did this with about 4:15 pace which is not bad considering. The promenade is quite overblown with sand so felt almost like a trail run there. They fixed the lights on the Fishermans walk which will be good for HIIT later.

Sunday Dec 27, 2015 #

Note
(sick)

Cold fully developed, but seeing the light at the end of the tunnel. Hopefully should be good to get running again once back in Britain in two days.
Lovely weather in Frankfurt, shame I haven't got any running gear as I probably would now risk venturing out at least in the local park for a jog.
As is, it is christmas meals and family time - not bad. Oh, and later today: Star Wars with sis.
4 PM

Note

Out walking in G√ľnthersburgpark in Frankfurt with family. Strange looking at all the joggers around - it is usually the other way around.

Tuesday Dec 22, 2015 #

Note
(sick)

Great - throatache and coughing. Next time remember to bring change of shoes to avoid staying in wet socks in the cold...

Monday Dec 21, 2015 #

7 PM

Running long 3:02:31 intensity: (1:23 @0) + (11:25 @1) + (37:55 @2) + (1:21:20 @3) + (45:03 @4) + (5:25 @5) 21.88 km (8:21 / km) +623m 7:18 / km
ahr:136 max:174

Winter solstice night half over Pilis mountains.

Community run, so more a chat and an event than a training. Was mostly jogging with G, so most of the time ran together with the slower group, 7-20 people mostly. Lots of stops to wait for each other and walked most of the steeper climbs. I did not know the route so only really ran the 2nd hill as discussed with G that I will catch up with the front then wait for him as a bit of a mini-training. Being a night event, it was cold and very foggy, and mostly boggy under foot and shoe not really fit the circumstances. Fun to do anyway even if it was in no way a fitness or speed test, and managed to not fall asleep after the jetlag from flying the days before!

Saturday Dec 19, 2015 #

1 PM

Running tempo (Treadmill) 27:30 [4] 6.02 km (4:34 / km)
shoes: Reebok One Cushion Trail

Treadmill session in the Samui hotel before checking out. Wanted to do a decent 5k railway session, then tried a fast section which was surprisingly well sustained so ended up with my fastest 1k ever. Now to sustain it for 10k and out on terrain... Hahaha

K's tempo:
5:00, 4:30,20,10, 4:00, 3:30

Strength / Conditioning / Drills 15:00 [2]

Half-hearted attempt at balance and strength exercises

Friday Dec 18, 2015 #

2 PM

Running hills (Treadmill) 58:04 [4] 10.0 km (5:48 / km) +400m 4:50 / km
ahr:152 max:174 shoes: Reebok One Cushion Trail

2 part treadmill session in the Samui Hotel, before/after strength/conditioning exercises.

Trying to simulate to a degree the first part of the night hills half next Monday, so had to do some hills to see how I cope considering lack of exercises and not feeling well two days ago.
I changed settings roughly after each K - apart from pressing the stupid emergency stop button accidentally again...

pace/gradient per k:

1 - 5:00 / 0%
2 - 4:30 / 0%
3 - 6:00 / 10%
4 - 6:00 / 10%
5 - 5:00 / 0%
6 - 4:30 / 0%
(S&C gap)
7 - 4:30 / 0%
8 - 6:00 / 10%
9 - 6:00-7:00 /10%
10 - 4:10-4:30 / 0%
3 PM

Strength / Conditioning / Drills 30:00 [3]

Messed around with the balance ball, trying to execute some of the Judith Wyder exercises. Wonder if I will be able to catch up as she seems to have mastered balancing on that ball a lot more than I was able to now with my dancing background... well, it's the first try, and I managed to keep kneeling on the ball for about 20 seconds before falling.

Wednesday Dec 16, 2015 #

Note
(sick)

Probably the result of substandard prawn pad thai the previous evening, spent most day in bed feeling weak, 38 degrees temperature. Blacked out for half a minute in the evening when I got up and went out for dinner in the warm weather. Got better the next day.

Monday Dec 14, 2015 #

1 PM

Running tempo (Treadmill) 13:30 [3] 3.0 km (4:30 / km) +25m 4:19 / km
ahr:154 max:168 shoes: Reebok One Cushion Trail

Samui hotel workout in the middle of holiday. Treadmill 3K with 4:30 pace, with 2.5% incline in the middle. Followed by a 15 mins core strength exercises
2 PM

Running tempo 28:10 intensity: (4 @0) + (6 @1) + (1:36 @2) + (57 @3) + (8:27 @4) + (17:00 @5) 5.61 km (5:01 / km) +3m 5:00 / km
ahr:159 max:177 shoes: Reebok One Cushion Trail

Running on Chaweng Beach - the 33 defree heat and sun got to me after about 4K!
But good to refresh with a fresh coconut (cost 50 Baht - about 1 pound so similar cost than an isotonic drink in the UK).

Friday Dec 11, 2015 #

9 AM

Hike/Walk 10:00 [1] 24.0 km (25 / km)

Sightseeing walk through Bangkok in the 33 degrees heat. Not a training but felt like needed to log as it did take energy out.
7 PM

Running (Treadmill) 31:49 intensity: (22 @0) + (54 @1) + (38 @2) + (2:49 @3) + (17:48 @4) + (9:18 @5) 6.0 km (5:18 / km)
ahr:157 max:177 shoes: Reebok One Cushion Trail

Short session in the hotel gym to get the legs turning over.
Warm-up and coldown and did a little railway session of 1k's: 4:45,4:35, 4:25, 4:15, then did half K at 4:00 before the accidentally pulled the emergency stop cord on the treadmill and did not have the will to fiddle with properly re-starting by then.

Thursday Dec 10, 2015 #

Note
(rest day)

Travel to Thailand

Tuesday Dec 8, 2015 #

6 PM

Running warm up/down 24:34 [2] 3.8 km (6:28 / km) +8m 6:24 / km
ahr:135 max:149

Running intervals (Medium hills) 23:54 intensity: (1 @0) + (13 @1) + (2 @2) + (6:28 @3) + (11:01 @4) + (6:09 @5) 4.97 km (4:49 / km) +109m 4:20 / km
ahr:155 max:176

Wessex training, medium hills.
In pre-Christmas mood already so did not feel like giving 100%: most of the intervals were run at 90% effort, except for last and 3rd-to-last intervals.
Usual set of 4-4-4 for the 150m-300m-150m length uphill intervals.
Times were:
35-35-35-35-1:13-12-12-13-33-31-34-31 sec

Tomorrow travel and holidays upcoming so less to log for a while.
7 PM

Note

Post-training social with the Wessex guys.
Apparently I have made a deep comment / strapline while we were discussing how to get more youngsters into Orienteering. The question was - how to convince parents to not be so over protective of their child and allow them into the woods alone.

I mentioned that the only way they will learn how to find themselves is by getting lost first.

Monday Dec 7, 2015 #

5 PM

Running warm up/down 17:52 [3] 3.5 km (5:06 / km)

6 PM

Urban Orienteering race 57:18 intensity: (27 @1) + (43 @2) + (1:52 @3) + (27:56 @4) + (26:20 @5) ** 11.22 km (5:06 / km) +145m 4:48 / km
ahr:163 max:173 spiked:24/24c

Wessex Night League at Boscombe.

Quite sure the climb was more than

As usual, not planned it very well but also exacarbated with a stupid 2 minutes mistake. Also wasted too long at the site of a control that wasn't out at all, so about 3 minutes lost (on top of the bad planning). 5th place this way - disappointing. At least running was OK - although not super strong and the Saucony is definitely slippery.

Sunday Dec 6, 2015 #

11 AM

Running warm up/down 5:12 [3] 1.0 km (5:12 / km)
ahr:147 max:163 shoes: VJ Supra

Orienteering race 1:02:09 intensity: (13 @2) + (36 @3) + (23:30 @4) + (37:50 @5) *** 9.88 km (6:18 / km) +169m 5:48 / km
ahr:166 max:175 spiked:20/20c

Level C - Kings Garn Gutter SOC League, Brown course.

Officially 8.8k/180m climb course.

Started slow as usual, lost about 1min in the first 4 controls. Probably another 1:30 throughout the rest, but reasonably controlled considering, the rest of time loss is really on the running. About 9m down on Tim M overall so that is not a bad result, even if the initial time loss is annoying.

Saturday Dec 5, 2015 #

9 AM

Running warm up/down 16:20 [2] 3.09 km (5:17 / km) +6m 5:14 / km
ahr:141 max:162 shoes: Inov8 X-Talon 212

Running 20:50 intensity: (1 @1) + (8 @2) + (8 @3) + (2:31 @4) + (18:02 @5) 5.01 km (4:10 / km) +2m 4:09 / km
ahr:169 max:178 shoes: Inov8 X-Talon 212

Finished #13. Extremely windy, at the uphill section and open areas sometimes it felt like I was running in one place. Tried to do this an all-out run, not segmented it like previous weeks. Seemed like no one wanted to go for it, usually a pack runs away at the beginning - about 500m in I found myself in the lead which was strange, I wasn't running faster than usual. Then the usual suspects started to take over but it looks like no one liked the gale force winds. Good time considering.
This is probably the only type/length of running I should wear the X-Talons though - just about got through without major issues to my toe.

Friday Dec 4, 2015 #

3 PM

Running tempo 1:17:28 intensity: (48 @0) + (5:36 @1) + (11:51 @2) + (7:06 @3) + (46:28 @4) + (5:39 @5) 14.37 km (5:23 / km) +119m 5:11 / km
ahr:147 max:170

Strong wind on the promenade. Very weak at the beginning, consumed a gel at around 20 mins and it slowly seemed to work - much better second half.

Wednesday Dec 2, 2015 #

7 PM

Running tempo 56:55 intensity: (2 @0) + (5:23 @1) + (42 @2) + (3:42 @3) + (45:20 @4) + (1:46 @5) 12.04 km (4:44 / km) +46m 4:38 / km
ahr:153 max:167

Includes warm up/down.

Aimed at 80% effort for the promenade - looks like I got that right.
A simpler straight forward tempo run without twists and climbs.

Tuesday Dec 1, 2015 #

12 PM

Running 41:27 intensity: (2:40 @0) + (17 @1) + (21 @2) + (3:38 @3) + (30:59 @4) + (3:32 @5) 8.3 km (5:00 / km) +5m 4:59 / km
ahr:152 max:173 shoes: Reebok One Cushion Trail

5K medium tempo + 3x30 sec strides

Just to get rid of some lactate acid

strides pace was 3:08, 11, 02
6 PM

Running hills 45:32 intensity: (3 @1) + (5:54 @2) + (12:43 @3) + (15:47 @4) + (11:05 @5) 6.95 km (6:33 / km) +32m 6:24 / km
ahr:150 max:180 shoes: Reebok One Cushion Trail

Wessex training - short hill reps

Pyramid session 4-3-2-1-1-2-3-4 of 40-70-100-140m (and back)
Times (uphill only)
8s,8,8,15,14,14,23,23,35,35,22,23,15,15,15,8,8,8,8s

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