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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Psuba

In the 31 days ending Jan 31, 2016:

activity # timemileskm+m
  Running22 15:37:29 111.43(8:25) 179.33(5:14) 1125
  Orienteering7 9:19:29 52.7(10:37) 84.82(6:36) 939263 /242c108%
  Strength / Conditioning / Drills6 2:40:10
  Urban Orienteering2 1:45:53 12.21(8:40) 19.65(5:23) 6124 /24c100%
  Total31 29:23:01 176.35 283.8 2125287 /266c107%
  [1-5]31 29:15:19

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Sunday Jan 31, 2016 #

12 PM

Running warm up/down 4:21 intensity: (15 @2) + (21 @3) + (3:45 @4) 0.83 km (5:13 / km) +22m 4:37 / km
ahr:151 max:158 shoes: VJ iRock

Orienteering race (Black) 1:32:51 intensity: (5 @1) + (9 @2) + (4:38 @3) + (1:22:30 @4) + (5:29 @5) **** 13.4 km (6:56 / km) +239m 6:22 / km
ahr:157 max:170 spiked:33/33c shoes: VJ iRock

Concorde Chase, Barossa.

Loved the area, varied, detailed in places, mostly well mapped. I thought the course was also very well planned, had to pick and choose different techniques and adopt to the map - unlike a lot of areas, you could rely on the mapping of the greens and you could actually run through light green etc.

I adopted to the map well I thought, which I am happy about. Also I lasted the distance which is good, but of course was suffering from tired legs from the start due to yesterdays distance. Need to train more for the hills - I clearly lost a lot more time on the legs with climb than those without (and yes, I had to walk some of them). Enjoyed navigation on the course so initially though I only made few mistakes, but looking through the course in hindsight I actually made quite a few errors, amounting to something like 9-10 minutes. Mostly made good routechoices, except for #25 where I should have gone east into the rough open, instead went west through light green and also loosing more height than necessary. Quite hesitant in a lot of places though, however this was mostly due to tiredness and hence not having the mental capacity to plan ahead consistently.

Overall encouraging performance, lots to improve upon, but in a much better place than I was last year in the Concorde Chase I did 1:46 on the Brown (10.5Km), 32 min down on the winner, now 1:32:47 on the Black (11.8km), 32 min down on the winner - but of course a much stronger field.

Running warm up/down 5:01 intensity: (36 @2) + (4:25 @3) 0.83 km (6:01 / km)
ahr:137 max:144 shoes: VJ iRock

Saturday Jan 30, 2016 #

8 AM

Running warm up/down 9:43 intensity: (13 @2) + (38 @3) + (8:52 @4) 2.01 km (4:50 / km) +7m 4:46 / km
ahr:156 max:165 shoes: Reebok One Cushion Trail

Running tempo (Parkrun) 21:05 intensity: (4 @1) + (5 @2) + (7 @3) + (40 @4) + (20:09 @5) 5.02 km (4:12 / km) +12m 4:09 / km
ahr:175 max:182 shoes: Reebok One Cushion Trail

Bournemouth parkrun #130

Very wet and muddy. Slipping and sliding all over the place about 1/3rd of the route. Considering that, not that bad a time. Tried to keep the cadence up but really just started the adjustment programme so probably not a lot of result just yet. Had a bit of stomach trouble from about 1.7km, it passed after about 1k - or rather, the incline caused a different suffering that diverted my attention. nevertheless, pace then dropped and never really got back into the rhythm.

Running warm up/down 10:52 intensity: (9 @2) + (39 @3) + (10:04 @4) 2.01 km (5:25 / km) +6m 5:20 / km
ahr:155 max:162 shoes: Reebok One Cushion Trail

2 PM

Running long 2:08:19 intensity: (8 @0) + (2:55 @1) + (1:34 @2) + (3:50 @3) + (1:58:19 @4) + (1:33 @5) 24.39 km (5:16 / km) +152m 5:06 / km
ahr:157 max:170

Met with Robert to accompany him on his half marathon training run. A steady 5m/km pace most of the way except for the very last 2 kms (last one had the zig-zag going up in it though. Headwing outwards, somewhat less prevalent tailwind coming back.

I kinda had enough distance for today even though I was not pushing the pace at all for this.

Friday Jan 29, 2016 #

9 PM

Strength / Conditioning / Drills 40:01 [3]

Usual 3x balance ball, elastic band and core exercises. Thrown in a few minutes hula-hoop as well.

Thursday Jan 28, 2016 #

6 PM

Running tempo (Cadence adjustment) 1:00:55 intensity: (3 @0) + (15 @1) + (1:23 @2) + (4:57 @3) + (15:55 @4) + (38:22 @5) 13.17 km (4:37 / km) +92m 4:28 / km
ahr:164 max:176 shoes: Saucony Excursion TR8

Another one with the viennese waltz music to help maintain the cadence. I have tried to push the pace as well at the beginning of the 1st and end of the 2nd lap to test how that works with the cadence. It was working well but as yet I can't maintain both over longer distances. It may be going in the right direction.

No issues with the Shin splints this time.

Wednesday Jan 27, 2016 #

Note

Shin splints are back. Perhaps not as severe, but need to get them rested. Very likely this is the shoe's doing :(

Tuesday Jan 26, 2016 #

5 PM

Running (Cadence training) 40:59 intensity: (21 @1) + (21 @2) + (2:27 @3) + (29:03 @4) + (8:47 @5) 8.07 km (5:05 / km) +23m 5:00 / km
ahr:158 max:170

Run to the Uni for the Wessex training. Used the Viennese waltzes again to train cadence - it looks like they aren't strict tempo because instead of 180 cadence average I got 170 - need to see what I can do with that over the weekend.

It was pissing down hard and quite a bit of wind too, so full in (supposedly) waterproof clothing, but was soaked through completely by the mid session. This also slowed me down so really not a bad pace considering.

Also, shoelaces came undone and some lingering shin splins back - I suspect this particular shoe (Asics gel-Trail Lahar) is a problematic one. GTX also meant it kept the water IN once the socks got soaked so some blisters etc - I suspect the shoe will get only used for short sessions in the rain from now on.

Running intervals (Medium hills) 25:05 intensity: (23 @2) + (1:29 @3) + (12:04 @4) + (11:09 @5) 4.9 km (5:07 / km) +66m 4:48 / km
ahr:162 max:181

Not pushing too much given the conditions, but still gave it a go.

Pace for the intervals:
34-36-33-35s
1:14-16-16-16s
35-36-36-34s

Running (Cadence adjustment) 40:52 intensity: (4 @1) + (2:01 @2) + (5:36 @3) + (32:53 @4) + (18 @5) 7.55 km (5:25 / km) +17m 5:21 / km
ahr:154 max:166

Back home - pshhhh - pshhh says my socks.

Monday Jan 25, 2016 #

6 PM

Running (Cadence adjustment) 33:40 intensity: (12 @0) + (6 @1) + (11 @2) + (1:25 @3) + (28:41 @4) + (3:05 @5) 7.14 km (4:43 / km) +37m 4:36 / km
ahr:160 max:172 shoes: Saucony Excursion TR8

Encouraged by the last experiment on cadence vs. step length, I read on and found advise that if right, means I have been running generally on too low cadence. This means that I should try and adjust it - typically said to try to aim for about 90spm (180). http://fellrnr.com/wiki/Cadence

Whilst that site suggests a metronome, I happen to know that strict tempo Viennese Waltz is exactly 180BPM! So I set out with the tracklist of Viennese waltzes and had this session to kick off the process of adjusting my cadence. This I look to repeat for the next about 4 months, about 2x / week to see the results.

It is strange feeling, and clearly visible from the running dynamics on Garmin where the tracks changed - and quite a few of them are slower than 180 (down to 175). I did not push the pace and interestingly it was still higher than expected, whilst HR remained below Lactate Threshold. So early signs are encouraging. However, I got the Blue Danube just as I got back to the zig-zag and as it changes BPM constantly, it messed up the climb quite a bit.

Strength / Conditioning / Drills 32:22 [2]

Plans / elastic band / balance ball & core exercises

Sunday Jan 24, 2016 #

11 AM

Running warm up/down 14:14 [3] 2.4 km (5:56 / km) +50m 5:22 / km
ahr:155 max:170 shoes: VJ iRock

12 PM

Orienteering race (Brown) 1:08:47 intensity: (9 @2) + (12 @3) + (12:23 @4) + (56:03 @5) *** 9.76 km (7:03 / km) +188m 6:26 / km
ahr:169 max:179 spiked:20/20c shoes: VJ iRock

NWO Galoppen West Woods, Brown course

Again technically pretty clean. However, this time much more tired so physically much slower and had hesitated in places mainly due to tiredness rather than confusion. Two incorrect route choices - mainly due to not adapting to mapping issues (mainly the much more extensive presence of brambles than mapped). One of them would simply have been faster running around, but on 8-9 I simply missed a route that would have been much better than mine.

Shin splints are slowly disappearing (thank god), taking the week easy must have helped.

12/32 this time - 12 seems to be the number for the weekend.
Lessons similar to yesterday. Need to be stronger and faster, navigation starts to come together now on these fairly medium complexity terrains.

Saturday Jan 23, 2016 #

11 AM

Orienteering race 54:14 intensity: (9 @2) + (9 @3) + (45 @4) + (53:11 @5) *** 9.38 km (5:47 / km) +133m 5:24 / km
ahr:173 max:182 spiked:26/26c shoes: VJ iRock

BADO Blackwood Forest Level C event, Brown course.

Great area, with sufficient detail and good runability.

Shin splints weren't particularly bothering so it looks like they are healing - still can feel it but not consciously interfering with my race today.

Technically had a near perfect race, probably made 3 micro-route choice issues (all but one are conscious choices if incorrect, rather than navigational mistakes) amounting to about 30-45 sec losses total. Generally good compass use, ahead with navigation without having to slow down or stop, ticking off the features as I ran past them, felt good and in control all the time.
Caught up and passed 1 min man Anya from SOC by control 2, but duly caught by Mark B from BOK by control 4. For about the next 10 controls he kept on pushing on and making smaller errors which meant I overtook him about 2 times before he disappeared in front in the forest for good.
12/46 and really what I was behind is almost pure running. No doubt my subdued week to protect my shin has resulted in my getting out of breath 2/3rd of the way (not doing full warmup probably didn't help), but it did not last long so it is fair to say that this is more or less near my max performance in the woods at this time. Finally getting ranking point that count from a forest event, not just Urban.

Happy that technically it starts to come together, let's see if I can repeat tomorrow. Now need to get the physical shape and speed to the next level.

Thursday Jan 21, 2016 #

5 PM

Running 32:48 intensity: (2 @0) + (6 @1) + (45 @2) + (1:45 @3) + (15:50 @4) + (14:20 @5) 6.78 km (4:50 / km) +17m 4:47 / km
ahr:163 max:178 shoes: Reebok One Cushion Trail

Just a quick session between the daytime and evening sessions of the UK Open.
Shin splits still here, although somewhat better now. I did try to mix it up a bit though, whilst not a proper training but I did throw in some sections where I pushed the pace, a 1+k sub 4:30 and a 1K or around 4m tempo.

Without proper warmup/stretching, too few hours of sleep last nights and what not, didn't feel very easy, but at least I got the legs turning over.

Wednesday Jan 20, 2016 #

7 AM

Running 36:08 intensity: (2 @1) + (11 @2) + (52 @3) + (29:19 @4) + (5:44 @5) 7.48 km (4:50 / km) +29m 4:45 / km
ahr:161 max:169 shoes: Reebok One Cushion Trail

Morning jog before the daily crazyness of UK Open starts.

Quite cold (-4 deg.), frost everywhere. Just got out early to get some distance in the legs but took it steady to not stress the shin splints. It was OK, but noticed that my left leg was definitely more tired than the right - since I was wearing compression sleeves on my right calf for the last day and a half, it could well be that they do actually help recovery and that is the effect I felt... interesting.

Watched the sun rise whilst out running and met a fox midway through in Kings Park who wasn't much bothered by me, just kept 5m distance and did its own thing.

Tuesday Jan 19, 2016 #

Note
(rest day)

UK Open taking all day + resting legs to allow shin splints to heal. Right calf in compression all day.

Monday Jan 18, 2016 #

4 PM

Running 1:00:06 intensity: (3 @0) + (8 @1) + (29 @2) + (2:19 @3) + (50:06 @4) + (7:01 @5) 12.01 km (5:00 / km) +67m 4:52 / km
ahr:159 max:171 shoes: Reebok One Cushion Trail

Easy jog to the BIC and back to buy tickets for the UK Open Champs starting tomorrow.

Due to the Shin splints took it quite easy all the way. Shin hurt at the beginning but it started to fade after about 1.5k. Still it was noticeable. It has been K-taped and ran in compression socks so hopefully it helps - will see later about the effects, it tends to hurt some time after the run.

I did a little running dynamics experiment along the beach - while trying to keep the same effort, for 1K I have increased cadence and the next, tried to extend the strides (straighten back leg more before pulling the leg forward).
Results in a table:
focus cadence avg stride length avg HR avg pace
None 158 1.31m 160 4:46
cadence 172 1.29m 163 4:32
straight back leg 159 1.34m 166 (!) 4:43

Strangely, not much positive effect on trying to straighten the back leg - perhaps this may be a longer term training focus. For now, the most efficient way to be faster is simply higher cadence...


7 PM

Strength / Conditioning / Drills 10:00 [2]

Looks like the shin splints affect everything I do - balance exercises etc.
Really poor on the planks with the balance ball as well so cut short

Sunday Jan 17, 2016 #

Note
(injured)

Looks like all the terrain running recently has caught up with me - Shin splints in my right shin.
"Runners are encouraged to avoid running on hills and uneven (...) surfaces" means I need to give a miss for todays O-race at the New Forest for sure, and will see next weekend where we are for those events.

In general it is advisable for rest which is funny as this and next week is supposed to be hard training weeks according to schedule... I will see how I cope with some reduced training with calf compression gear and hope that helps.

Saturday Jan 16, 2016 #

8 AM

Running warm up/down 24:00 [2] 4.5 km (5:20 / km)
shoes: Reebok One Cushion Trail

9 AM

Running tempo 20:50 intensity: (9 @2) + (3 @3) + (37 @4) + (20:01 @5) 4.97 km (4:11 / km) +12m 4:08 / km
ahr:174 max:179 shoes: Reebok One Cushion Trail

Bournemouth Parkrun #128

Beautiful clear weather, but very cold. Legs were OK but just could not get enough oxygen to run faster, so fairly slow relative to effort. Already on km1 I saw people overtaking who usually don't, and split 1 was slower than usual. Looking at the HR and other measurements it is clear that for some reason (which may be the very cold air?) my body was struggling to supply the muscles with the oxygen they wanted.

Other differences to note from the usual "routine":
- No coffee this morning
- Did not have any sugar/glucose based pre-exercise energy boost
2 PM

Orienteering 1:33:45 intensity: (21 @1) + (1:55 @2) + (2:23 @3) + (1:06:13 @4) + (22:53 @5) *** 12.49 km (7:30 / km) +44m 7:22 / km
ahr:161 max:172 spiked:32/32c

Wimborne informal Hurn Forest - Light Green and Orange courses

Decided to do these two instead of the 45 min score and treat it as a technique training exercise all the way through. Didn't even wear a proper O-shoes/pants, just used the old Gore-Tex Asics trail shoe I have. That didn't help of course in a lot of places as it was slipping all over the place, but at least kept most of the water out.

I suspect the courses were longer than advertised - certainly the Light Green was, so ended up doing more than I planned. Decided to do easy tempo, so wasn't pushing anywhere, despite this there was quite a bit of effort involved because many of the legs took me across the rough and furrow hopping areas. It was, in that sense, a decent terrain run training too.
The courses themselves were not too difficult, and I tried to alternate techniques, sometimes choosing to run on compass bearing when running around (due to terrain) likely would have been faster - but this wasn't about time, rather consistency. Managed to execute mostly well, there were a few bearing hickups, and one mistake of about 15 seconds when I confused some paths at a complicated junction. Other than this was in control most of the time, planned ahead, and memorised routes pretty well. Nevertheless there is more to improve on precision and combinind furros hopping at speed with compass work which I found difficult to do at the same time.

Friday Jan 15, 2016 #

Note
(rest day)

The Solgar nutrient capsules I have won in the Running Heroes draw has arrived.

Will see in a month if it transformed me into a superhero. But hey, it was free!

Thursday Jan 14, 2016 #

7 PM

Urban Orienteering race (Night Score) 58:44 intensity: (26 @1) + (7 @2) + (1:24 @3) + (27:43 @4) + (29:04 @5) 10.91 km (5:23 / km) +56m 5:15 / km
ahr:164 max:174 shoes: Reebok One Cushion Trail

SOC Eastleigh Wessex Night League.

Quite a good turnout and a nice pub as a base with open log fire. Which was needed as it was cold outside and although it did not rain, the whole are is now soaked - so shoes and socks followed suit.



Managed the strategy slightly better than I usually do (that's not saying much), although it was a straight score with a double sided map which predetermined much of the strategy anyway. Did still manage to waste about 4-5 minutes worth of distance with suboptimal route choice.
As a SOC event expected a few speedy youngsters and Rob F did a remarkably good time which is beyond what I could have achieved nowadays even if everything went well.

Nevetheless, running was mixed - felt quite sliggish in the middle (and it was slower than I should be able to do), came back towards the end. Should be doing long warmups for events that really count.

The headlamp was behaving badly at the beginning, it seems its button has a problem or maybe it was just the cold. Once it was properly turned on it was OK all the way, but could not change intensity. Connections were taped this time so thankfully no time wasted with trying to make it come back to life all the time like in the Poole event.

Wednesday Jan 13, 2016 #

2 PM

Orienteering race 1:10:18 intensity: (6 @1) + (32 @2) + (2:12 @3) + (35:17 @4) + (32:11 @5) 10.57 km (6:39 / km) +73m 6:26 / km
ahr:164 max:176 spiked:30/30c shoes: VJ iRock

Orienteering Military League South Pyestock - Brown Course

Map slightly wrong on controls 1&2 so duly lost time there as well as 14. Then I messed up on 18 which was totally my fault, so by that time out of contention. It was a good session for compass training/bearing as many of the legs needed running on bearing which I have executed mostly OK.

Ran this as a lunchtime break.

Orienteering 32:32 intensity: (17 @3) + (32:06 @4) + (9 @5) 5.89 km (5:31 / km) +41m 5:20 / km
ahr:158 max:166 spiked:18/18c shoes: VJ iRock

Orienteering Military League South Pyestock - Long Orange Course

Ran this Non-comp after doing the Brown, just to get the training distance in. Pretty tired by this point but managed to get around before they closed everything off.

Nice if cold weather, though.

Tuesday Jan 12, 2016 #

6 PM

Running intervals (Wessex 1k reps) 41:37 intensity: (1 @0) + (2:01 @1) + (4:19 @2) + (15:30 @3) + (10:04 @4) + (9:42 @5) 7.4 km (5:37 / km) +8m 5:36 / km
ahr:146 max:178 shoes: Reebok One Cushion Trail

Wessex training, got there late so did 3 1k reps only.

3:46, :44, :57, the rest are warm up/down and mulling about with the team between reps. Should really do twice as much and then I would be happy about this pace for now.

Monday Jan 11, 2016 #

7 PM

Running intervals (Short HIIT) 36:23 intensity: (6 @0) + (15 @1) + (4:08 @2) + (6:50 @3) + (16:58 @4) + (8:06 @5) 6.07 km (6:00 / km) +3m 5:59 / km
ahr:151 max:184 shoes: Reebok One Cushion Trail

10x 270m high intensity intervals, 1:15 and 1:30 off (alternating) + warm up / cool down.

Interval average pace was:
3:08s, 20, 14, 19, 12, 20, 27, 25, 33, 14

Short session of the week with the expectation of what is coming up.

Strength / Conditioning / Drills 27:22 intensity: (2:54 @0) + (18:09 @1) + (6:19 @2)
ahr:103 max:121

Usual - balance ball, core exercises

Sunday Jan 10, 2016 #

12 PM

Running warm up/down 5:38 [2] 1.03 km (5:28 / km) +11m 5:12 / km

Orienteering race 1:26:59 intensity: (2 @1) + (14 @2) + (3:15 @3) + (40:04 @4) + (43:24 @5) 12.84 km (6:47 / km) +167m 6:22 / km
ahr:164 max:174 spiked:30/30c shoes: VJ iRock

Level B - Blackheath & Farley Heath Orienteering event, Black course

First time I ever ran Black, so only wanted to see how I am handling physically. Technically, I have made about 3:10 worth of errors throughout which is not that bad, but this was really a runners course. (Note after reviewing splits: clearly there were more errors in there than I have initially estimated. Probably some of them was route choice where I would have been faster running around on paths - even with adjusting for speed difference, the time loss due to errors could have been above 5 min) About half of that error was near the end (so obviously fatigue caused me to make some errors). I felt like I was OK from a stamina perspective, but clearly not fast enough. Probably could have pushed and gained another 5 minutes or so, but still about 24 minutes behind Nick B. who won (black course and all) so it would not have made a huge difference. Looking at age class results probably should aim to complete a course like this in about 70 minutes realistically, and it feels like doing proper training can get me there. I suspect a lot of the time was lost not on roads but just learning how to run fast over rough terrain (no news there).

Not a hugely challenging area navigationally, although there were a few interesting bits at the edges, and the area allowed for selecting different techniques on different legs, which I think means good planning.

Got myself a VJ iRock in the end so run with that as well, no problems like I have with the 212 or the Falcon, so looks like a keeper.

Garmin told me after the finish that it detected a new Lactate Threshold and adjusted my speed to 4:29 with 166BPM, which is funny because clearly the speed was much lower here on terrain - so real LTHR is clearly a much faster pace and it could have adjusted in the opposite direction.

Saturday Jan 9, 2016 #

12 PM

Running (Test) 27:06 intensity: (4 @0) + (7 @1) + (24 @2) + (1:23 @3) + (18:45 @4) + (6:23 @5) 5.53 km (4:54 / km) +15m 4:50 / km
ahr:160 max:175 shoes: Reebok One Cushion Trail

Took the opportunity of a break in the rain and ran what Garmin's new Forerunner says is its Lactate Threshold determining test.

Probably wasn't a very good time to do it, seems like yesterdays junk food made me weak, the whole run was a bit of a drag. Also had headwind for much of it. Also not dressed in "proper" running gear, felt a bit warm too. Nevertheless - weak all around. Not that surprised then that the LT test gave a bit low reading, but pretty surprised that it bailed on the first interval already, when I was actually running purposely slowly, or at least kept my HR decently down.
The watch recons my LTHR is 4:27m at 166BPM. Seems reasonable but today was definitely worse, my HR was at that height with much lower pace.

Looking at the VO2Max numbers they do come down this week too, from 53 Tuesday to 51 today. Will keep watching, it reflects my personal feel about the exercise but it is not what it should be. I am however now considering that I should hold back from running Black tomorrow and revert back to Brown. Will see how I feel tomorrow.
2 PM

Strength / Conditioning / Drills 30:25 intensity: (3:41 @0) + (10:10 @1) + (13:56 @2) + (2:38 @3)
ahr:110 max:140

Planks, balance ball, push-ups, sit-ups, stretch ribbon

Thursday Jan 7, 2016 #

12 PM

Running long 1:29:47 intensity: (8 @0) + (8 @1) + (38 @2) + (4:07 @3) + (47:51 @4) + (36:55 @5) 17.04 km (5:16 / km) +320m 4:49 / km
ahr:162 max:176

To Westbourne going up all the zig-zags.
Strong headwind going there but wind died down coming back so it did not help.
There is evidence of the wind in how the whole promanade is covered with sand:


Wanted to have a session with some climb now I am getting healthy again, but boy was it hard work...

Glorious sunshine though.


and there was (I believe) a male kestrel hovering and then flying about between Boscombe and Bournemouth Pier.

Wednesday Jan 6, 2016 #

6 PM

Running (Easy) 25:54 intensity: (20 @0) + (4 @1) + (9 @2) + (47 @3) + (24:32 @4) + (2 @5) 5.02 km (5:09 / km) +23m 5:03 / km
ahr:156 max:166

Steady 5k jog just to turn the legs over.

Strength / Conditioning / Drills 20:00 [3]

Balance ball exercises + fitness ribbon

Tuesday Jan 5, 2016 #

6 PM

Running warm up/down 20:09 [2] 3.02 km (6:40 / km)
shoes: Reebok One Cushion Trail

Running intervals (Medium hills) 22:59 intensity: (31 @3) + (9:14 @4) + (13:14 @5) 5.04 km (4:34 / km) +123m 4:04 / km
ahr:167 max:185 shoes: Reebok One Cushion Trail

Took it easy after the last two days, apart from the last reps.

Splits for the 4-4-4 reps (short/med/short):
36s/37/37/36
1:17s/18/18/11
37s/37/37/32

quads started to loosen up a little finally at the cool down.

Monday Jan 4, 2016 #

6 PM

Running warm up/down 32:07 [3] 4.14 km (7:45 / km)
shoes: Reebok One Cushion Trail

Collecting controls on the cool down

Urban Orienteering race 47:09 [4] *** 8.74 km (5:24 / km) +5m 5:23 / km
spiked:24/24c shoes: Reebok One Cushion Trail

Poole Town Night Race, 1 hour score.

Not the best performance again. Yesterdays intervals still felt and so I have struggled to keep the pace up. Lots of hesitations - not quite sure if it was "real" hesitation or just wouldn't feel like pushing.

Further, I tried a different way of carrying the headlamp battery - as a result I broke its clip (yay) and struggled with the connection all the way through, had to reconnect a number of times. Next time I need to use tape as prep!

Dale in the end collected the controls 4 minutes faster than me, about 40 sec of that would have been my looking for the misplaced control which he stumbled across by mistake and I couldn't find, the rest really is all of the above.

Sunday Jan 3, 2016 #

4 PM

Running intervals (14x400) 1:04:13 intensity: (41:26 @3) + (22:47 @5) 10.5 km (6:07 / km) +10m 6:05 / km

14x 400m intervals, 2 min off. Aiming for 3:30m tempo in the intervals.

Managed 3:17, 23,16,32,23,25,30,32,25,34,33,35,29,54 - although the last interval had a sharp bend in it where I had to slow down considerably in the wet conditions so probably does not count.

Just got out in the window without the rain - was miserable before and again after (decided not to go to the TVOC event with 4.5 h travel for a 35 minute run in the rain). Everything was wet though.

I did feel the results of the cold and lack of training in the middle, really struggled from about half way through. Should be getting back to training now.

Friday Jan 1, 2016 #

11 AM

Running warm up/down 2:38 [2] 0.48 km (5:30 / km) +6m 5:10 / km
shoes: VJ Supra

12 PM

Orienteering race (Score) 1:00:03 [5] ** 10.49 km (5:43 / km) +55m 5:35 / km
spiked:74/53c shoes: VJ Supra

SARUM New Years score at Copehill Down.

Great event in the secret village and around. Weather quite rubbish with winds and rain towards the end.
As usual with score, I got the strategy wrong and spent way too much time out in the fields - got almost all controls but did not have enough time to cover the village in the end. Should have got the points for the village first then gone out as far as I could!

Running wise it was OK considering I am still coming out from the cold. Saw a group of deers out in the open running around me (us) for a while.

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