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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Psuba

In the 31 days ending Aug 31, 2016:

activity # timemileskm+m
  Running17 22:27:19 128.74(10:28) 207.19(6:30) 2890
  Orienteering4 3:19:25 16.28(12:15) 26.2(7:37) 49866 /66c100%
  Cycling1 15:50 2.37(9.0/h) 3.82(14.5/h) 45
  Total18 26:02:34 147.39(10:36) 237.21(6:35) 343366 /66c100%
  [1-5]18 25:56:08

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Wednesday Aug 31, 2016 #

7 PM

Running intervals (Moov Sprint Intervals) 1:06:36 intensity: (8 @0) + (2:02 @1) + (9:06 @2) + (10:14 @3) + (35:23 @4) + (9:43 @5) 10.86 km (6:08 / km) +1m 6:08 / km
ahr:149 max:184 shoes: Haglofs Gram XC 2016

First time back to speedwork. Moov Sprint Intervals level 16, 8 intervals. Failed (just). Long cooldown.

New shoes - probably will be OK over time but slightly tight on the right foot in the middle so slightly uncomfortable initially. Settled in reasonably OK by the end.

Disappointed but not surprised to have failed to pass this. Moov is very strict in awarding a pass, having to meet the criteria at least on 3 intervals to pass. As I haven't done speedwork for quite a while it was not surprising that it took me a while to get back into the rhythm. Not to discard the fact that I messed up my head a little by trying to use Spotify run to help moderate the cadence (185, as the Moov target for this level is 185+ as well as 105deg range of motion for 1:15),. That only messed with my form though so switched it off after the 3rd interval, but that combined with being out of it meant I had to bail out of the first two intervals and missed the third. Then I was able to meet the target for 2 but started to rapidly feel my lack of practice here so stopped after 8 feeling I won't do any better. Still, was quite close to meeting the target on a 4 others as I met one or the other metric.
Long jog to get lunch after.
Sciatica making itself felt again (hmmmmm).

Pace for the intervals were, with target in brackets:
3:44 (bailed out), 55 (bailed out), 39 (passed), 34 (99%), 36 (passed), 32 (100%), 43 (99%), 31 (99%)


Tuesday Aug 30, 2016 #

5 PM

Running 55:27 intensity: (8 @0) + (30 @1) + (1:18 @2) + (6:26 @3) + (26:33 @4) + (20:32 @5) 11.05 km (5:01 / km) +91m 4:49 / km
ahr:158 max:176 shoes: Saucony Excursion TR8

Swelling mostly gone so decided to finally go out to test the legs gently.
Very strange initially around the ankle but got better later on - however the sciatica started to play up again after the faster downhill section. That is what you get when you haven't ran for a while and limited stretching.

Route choice - I decided to have a look at how testing the hill is next to Runnymede, but couldn't get through the fields first. Once I got to the actual incline it was a good tester - at least probably the best I can find nearby in a mostly flat area so I think I will try and use it more for hill training if I am staying nearby.

For now, satisfied with this a first session to return to normal training, hoping to return to normal distance and speed training from now on to prep for the autumn season. Also this weekend is BOK blast and back to getting used to the compass again, will probably be rusty initially.

Running warm up/down 10:07 intensity: (6 @1) + (19 @2) + (38 @3) + (5:03 @4) + (4:01 @5) 1.82 km (5:34 / km) +1m 5:33 / km
ahr:159 max:169 shoes: Saucony Excursion TR8

Saturday Aug 27, 2016 #

Note
(injured) (rest day)

Unplanned, but got some strange stupid bugbite on my ankle, so all swollen, itching and uncomfortable.

Thursday Aug 25, 2016 #

7 AM

Running 47:21 intensity: (5 @0) + (8 @1) + (57 @2) + (5:15 @3) + (40:56 @4) 9.11 km (5:12 / km) +55m 5:03 / km
ahr:151 max:164 shoes: Saucony Excursion TR8

Easy session around Virginia Water.

Tuesday Aug 23, 2016 #

7 PM

Running 48:03 intensity: (4 @0) + (7 @1) + (26 @2) + (15:46 @3) + (29:56 @4) + (1:44 @5) 9.09 km (5:17 / km) +45m 5:10 / km
ahr:152 max:167 shoes: Saucony Excursion TR8

Shakeout session around Virginia Water.

Roughly 1km warm up + 2km 80% effort + 3km HR zone 3 (sub-145) + 2km 80% effort + 1km cool down.

Thighs still sore from Sunday.

Monday Aug 22, 2016 #

Note
(rest day)

Well deserved methinks

Sunday Aug 21, 2016 #

9 AM

Running long 3:43:55 intensity: (4 @0) + (7 @1) + (3:36 @2) + (46:18 @3) + (2:53:20 @4) + (30 @5) 28.42 km (7:53 / km) +991m 6:43 / km
ahr:150 max:168 shoes: Saucony Excursion TR8

Dorset Doddle 2017, first part.
Accidentally pushed wrong button on Garmin at checkpoint 3, so this is recorded in two parts.

Fantastic scenery, good weather for it, and a pain. Still, the longest run I have ever done (even if it wasn't running all the way), with lots of learnings. And one day later, still unsure if I will ever do something as crazy as this again.



Had a decent (but as it turns out, not good enough) plan for it. Given that this was going to be my longest run I was very cautious with the pace early on. I planned to keep my HR below 150 where I could, yet I found it hard to constrain myself especially on the inclines and put a hard stop for my running at around 160 (which in my normal long runs is the average). This meant a relatively easy first 10 km or so, no problems until Osmington Mills at all. RHF came out to meet me and support (thanks!), which was a great help so I could not cop out before the start. Luckily he did not plan to meet up much later in the course as I was progressing significantly slower later on than I planned...



As the first real hills hit I was still quite OK but as expected started to tire. As I was at the first checkpoint (18km or so) I got to my lowest point of motivation for the whole route - there was still the majority of the route left but I was already tired and started to question whether I will/should complete the whole route. At that point running and walking was a continual back and forth blend, checking my HR to regulate whether I run or walk was becoming a routing but I felt tired either way. I fought on and although the tiredness did not disappear, but it wasn't getting any worse any more through the entire route, I think my refuelling routine with the gels helped as well as the hydration. I consumed 6 gels, 3 bananas, as well as smaller bites in the checkpoints, and drank both at the checkpoints and emptied the tank in my camel back. It was a good plan to put the whole pack on ice the day before, what was a solid frozen block at the beginning of the day thawed continually, so I had a supply of cold water that only ran 3km before the last checkpoint.



The hills and downhills were becoming tougher but maybe even more so I became very aware that often the path was very narrow and right on the cliff edge, so with a strong wind and tired legs there were sections that I could have physically ran but decided to be careful and walked instead - no wanting to end up at the bottom of the cliff!



The upside of this was stunning scenery, some of which I could capture with the GoPro.



There were few people on route, except for around Durdle Door/Lulworth Cove, then random walkers in the Lulworth Ranges. Very empty beyond that, only to become a bit more populated again as I approached Kimmeridge Bay and then towards Swanage.



At around 35km mark I hit a checkpoint together with two men who checked our position apparently we were about 30th out of the 300 starting), they reckoned that was good, then we carried on to-ing and fro-ing as to who was ahead, as I stopped for taking pictures or checking the itinerary for direction but was slightly faster on the running sections, at least for a while. We climbed a few of the stairs (up/down) together, one of them fell over with a paiful face only to declare that this was normal, as he "always gets the cramp on this exact place", then telling me this was his 10th time doing the Dorset Doddle at age 67 (!). I was then banking on not having to check my itinerary any more and just follow them, but of course I could not (see above on the different speed). I managed to stay ahead until about the 44km mark where my thighs, which were throwing curses at me since about the 30km point, gave me an ultimatum: if I take one more running step, they were going to seize up and cramp. Which basically means I messed up nutrition somewhere, very likely not enough electrolytes, probably my salt intake was not enough. This then meant that I just had to resort to walking - there was no way I was going to abandon at this point, even though it was disappointing as the hills became tame now and all the rest of the route was fundamentally runnable, unlike a lot of previous sections.



It means that with a better plan I likely would have finished under 7 hours instead of about 7:45, but I still managed to finish and even beat the rain.

Quite proud to have done this in summary, beautiful scenery, but not sure if I want to do this again - I have to note that I was lucky with the weather, it would have been miserable and precarious in the rain, not to mention if the wind was blowing against my direction. Even though there is a part of me that would want to see if I could manage this better and run more of the route, just not sure if it is worth all the time invested, certainly not doing it solo, but even if someone was to join it probably would be quite difficult to find someone with roughly the same tempo so it would be worth sticking together.


Running long 3:49:11 intensity: (15:01 @1) + (53:28 @2) + (1:51:20 @3) + (49:22 @4) 22.45 km (10:13 / km) +669m 8:53 / km
ahr:134 max:157 shoes: Saucony Excursion TR8

Dorset Doddle, second part.

Saturday Aug 20, 2016 #

8 AM

Running warm up/down 5:13 intensity: (6 @1) + (10 @2) + (1:58 @3) + (2:59 @4) 0.95 km (5:29 / km) +2m 5:26 / km
ahr:145 max:154 shoes: Saucony Excursion TR8

Running tempo (Parkrun) 22:15 intensity: (8 @1) + (7 @2) + (6 @3) + (1:52 @4) + (20:02 @5) 5.0 km (4:27 / km) +3m 4:26 / km
ahr:173 max:188 shoes: Saucony Excursion TR8

Easy pace parkrun, aimed to push km3 only but take the rest relatively easy. So difficult to slow down though when people around you are running....

Running warm up/down 5:49 intensity: (7 @2) + (41 @3) + (5:01 @4) 0.97 km (6:01 / km)
ahr:150 max:156 shoes: Saucony Excursion TR8

Thursday Aug 18, 2016 #

7 PM

Running 59:48 intensity: (1 @0) + (25 @1) + (3:02 @2) + (34:02 @3) + (18:52 @4) + (3:26 @5) 10.03 km (5:58 / km) +138m 5:35 / km
ahr:145 max:176 shoes: Adidas Supernova Glide

HR control hills session in prep for the weekend.

An interesting self-experiment. Having realised that I have mostly ran on flat in the last week and the Dorset Doddle will be anything but, I decided to find some incline and see what my body does as I speed up/down. So down to the seafront and headed for the zig-zag, to do uphill ladder intervals, but doing the ladder based on HR. So I did this with a target of 145-155-165-max (175+) - 165-155-145 target. Interesting learnings in terms of most efficient target, which seems to be around 160, wasn't speeding up as much above that as my HR went.
The Night Air was on so lots of people watching the display which I won't see over the next days - Friday = work, Saturday = bad weather, Sunday = Dorset Doddle.

Wednesday Aug 17, 2016 #

7 PM

Running (Moov Running Efficiency) 53:42 intensity: (2 @0) + (13 @1) + (19 @2) + (6:54 @3) + (30:51 @4) + (15:23 @5) 10.32 km (5:12 / km)
ahr:159 max:176 shoes: Saucony Excursion TR8

Moov Running Efficiency level 15 training along the Thames before it got dark.

At this level the target is 188+ SPM in 9 min intervals 30 sec off.
I did 4 of these - warm up + 2 intervals out, then 2 intervals back + cool down.

On the way back caught up a girl who may be an orienteer as she was running in Inov8's (probably 212), and was quite quick to just be a casual jogger.

Lots of bugs.

Monday Aug 15, 2016 #

7 PM

Running long (HR Zone 3) 1:23:40 intensity: (3 @0) + (17 @1) + (33 @2) + (31:36 @3) + (51:11 @4) 15.29 km (5:28 / km) +12m 5:27 / km
ahr:150 max:163 shoes: Saucony Excursion TR8

Long training along the Thames out and back, picking up dinner as well.

Alternating HR zone 3 with 180SPM each Km.

Had to sacrifice my sweatband :(

Sunday Aug 14, 2016 #

Note
(rest day)

Unintentional rest day. Probably quite tired as I fell asleep Saturday afternoon and slept through most of the night. Lots of things to do so did not go out for a run Sunday then.

Saturday Aug 13, 2016 #

8 AM

Running warm up/down 4:15 intensity: (9 @1) + (6 @2) + (23 @3) + (3:37 @4) 0.9 km (4:44 / km) +2m 4:40 / km
ahr:152 max:162 shoes: Saucony Excursion TR8

Running tempo (Parkrun) 21:04 intensity: (6 @2) + (7 @3) + (24 @4) + (20:27 @5) 5.0 km (4:13 / km) +2m 4:12 / km
ahr:175 max:183 shoes: Saucony Excursion TR8

Unsure how I would fare given recent long distance running focus, so wasn't going to push all the way, just set off to see how it goes.

Felt surprisingly easy initially so decided to push the first km, got a PB on 1 km distance (although never really ran specifically 1k, only as part of longer runs). Eased off after the 1km marker, but probably chose the reduction of effort quite poorly: slowed down well enough to get way behind on time, but not enough to recover, as at about 3.5k the muscles started to suffer, and got a stitch at 4km. Struggled through to about 4.5k before getting rid of the stitch, then accelerated a bit to the finish. With all the trouble during the run not that bad a time.

Running warm up/down 2:31 intensity: (1 @1) + (8 @2) + (45 @3) + (1:37 @4) 0.42 km (6:00 / km)
ahr:145 max:152 shoes: Saucony Excursion TR8

Friday Aug 12, 2016 #

7 PM

Orienteering race 44:04 intensity: (17 @1) + (3:47 @2) + (6:13 @3) + (25:22 @4) + (8:25 @5) ** 5.84 km (7:33 / km) +2m 7:32 / km
ahr:154 max:175 spiked:18/18c shoes: Saucony Excursion TR8

Wessex informal on the Sand Dunes at Studlands.

Got there late after a near 5 hour drive and set off with no warm-up, taking this as a bit of a map memory training exercise. Then wasted 6,5 mins near control 6 in an area quite badly mapped - the control wasn't where it was mapped. Jogged through the rest of the course not pushing it really, only pushed the very last leg. Course design was strange as well with lots of dog legs and as there wasn't a control at most locations just jotting down the POC marker letter, it is difficult to trust the results anyway. Not to mention a question as to whether everyone really stuck to the paths as requested, especially as in some places it wasn't clear which path is mapped and which isn't.

Anyway, a bit of fun and a barbeque after, just too bad I got there late so could not socialise more.

Thursday Aug 11, 2016 #

9 AM

Note
(rest day)

Just realised the Dorset Doddle is next Saturday, not the week after.
Wanted to add one more session with increased distance but not sure if it is wise now considering tapering (?). Maybe a 38-40k session Sunday?
4 PM

Note

So just verified and according to training zone calculator I should have aimed for below 145HR for long runs. I may have been therefore running slightly too fast, although not sure 5 BPM means that much.

Wednesday Aug 10, 2016 #

5 PM

Running long 3:07:48 intensity: (9 @1) + (45 @2) + (15:10 @3) + (2:51:44 @4) 33.21 km (5:39 / km) +92m 5:35 / km
ahr:151 max:163 shoes: Adidas Supernova Glide

Dorset Doddle prep long run.
Tried to stick to HR zone 3 and lots of learnings.
I need to revisit my zones probably - according to my watch zone3 is below 150, but post-run it looks like most of my running is zone 4 which means there is a discrepancy of a few beats. Not sure if it makes that much difference, but could just be the difference between a comfortable vs. uncomfortable last third of the run.

Used 2 gels and only about 4dl refreshments - maybe both not sufficient.
On the graphs and also in reality it felt a slog after about 24-25k, from there on it became nearly impossible to keep HR below 150 and still be running. I managed to finish the last few k's on around 155HR but slowing down below 6min/km.

Became quite dark towards the end. Saw lots of deers in Windsor Great Park. Fought lots of mosquitos on the Thames path towards the end.

Tuesday Aug 9, 2016 #

7 PM

Orienteering race 31:51 intensity: (10 @1) + (6 @2) + (24 @3) + (12:56 @4) + (18:15 @5) ** 5.99 km (5:19 / km) +30m 5:11 / km
ahr:165 max:183 spiked:16/16c shoes: Saucony Excursion TR8

MVOC Level D event, Nonsuch Park, long course.

3rd/29.
http://www.mvoc.org/Events/20160809NonsuchPark/Res...

Late so no warmup and also no compass. Tried to do the majority as a map memory exercise hence made quite a few micro route choice mistakes, partially due to it starting to get dark so having difficulty making out the detail in some of the path sections without a magnifier and also compromised routes as was wearing shorts but the "open" areas were often rough open so decided to run around rather than bashing through the undergrowth. Lost about 1:30-2 mins which is how much I was behind.

Checked HR in the middle of the course and found it surprisingly low relative to how it felt, so clearly left some effort in there too for such a short course. Pushed the run-in to the finish and duly got the HR up to max then.


Running warm up/down 1:34 intensity: (6 @2) + (1:28 @3) 0.23 km (6:45 / km) +6m 5:59 / km
ahr:136 max:143 shoes: Saucony Excursion TR8

Monday Aug 8, 2016 #

Note
(rest day)

Travel day, but wanted to get out from the hotel in the evening for a short sprint interval training. Just as I got out, it started to rain so aborted the session.

Sunday Aug 7, 2016 #

11 AM

Cycling 10:42 intensity: (36 @2) + (9:04 @3) + (1:02 @4) 2.67 km (15.0 kph) +14m
ahr:141 max:149

Testing out the "Bubi" app and system of bike hire in Budapest

Cycling 5:08 intensity: (30 @1) + (1:54 @2) + (2:04 @3) + (40 @4) 1.15 km (13.4 kph) +31m
ahr:129 max:151

Running 1:10 intensity: (4 @2) + (17 @3) + (49 @4) 0.27 km (4:22 / km) +36m 2:37 / km
ahr:150 max:161

Had to get to the underground on time
1 PM

Running (HR Zone 3) 1:12:23 intensity: (7 @0) + (45 @1) + (2:57 @2) + (8:59 @3) + (52:14 @4) + (7:21 @5) 13.47 km (5:22 / km) +200m 5:00 / km
ahr:152 max:173

Too late for a local O-event, but then jogged back home using mostly HR control. Right thighs troubling, sciatica playing up and some tightness in general too. Not too good considering low key week!

Very warm though, 30+ degrees so not a comfortable jog in general.

Thrown in climbing over Gellert hill at the end to put in a small tester for the legs though.

Thursday Aug 4, 2016 #

8 AM

Running long (HR Zone 3) 2:09:17 intensity: (5:27 @0) + (22:29 @1) + (27:09 @2) + (37:47 @3) + (36:25 @4) 15.81 km (8:11 / km) +426m 7:12 / km
ahr:129 max:165

Planned as a long double loop over two hills above Balatonszepezd - ended up doing one only.

Several things went wrong in the planning, wanted to go out early to avoid the heat ended up starting almost an hour late. Also M came along for the first part (which is good), that meant way slower jog than planned so by the time we got to the lookout of Fulop-hill I was almost an hour and a half behind my originally planned schedule.

Got on from that point with controlling the HR zone so a slow tempo anyway, but it got weird when I diverted from the "usual" route to the one I planned for this longer loop using the web to find tracks. These turned out to be long unused tracks, did not see a soul the whole way but did have to fight about 1000000 spiders and spiderwebs - ended up running about 5K with my hand in front of my face to collect the webs there and not with my face. Very unpleasant. That then coupled with the fact that due to me being late it was 33 degrees and baking sun by the time I got down out of the forest to the section by Balaton, and much of the morning was gone at this point so decided to abort the session and finished with the single loop instead. Not that big a tested for the legs in the end but the body got an overall workout anyway.

Upside: seeing a grey fox (?) and a deer up close in the forest.

Tuesday Aug 2, 2016 #

10 AM

Running warm up/down 6:17 intensity: (2 @0) + (7 @1) + (15 @2) + (1:05 @3) + (4:48 @4) 0.94 km (6:39 / km) +38m 5:33 / km
ahr:147 max:155 shoes: Inov-8 Oroc 280

To start

Orienteering race 1:21:05 intensity: (14 @0) + (7 @1) + (1:03 @2) + (2:51 @3) + (38:36 @4) + (38:14 @5) *** 9.06 km (8:57 / km) +320m 7:37 / km
ahr:163 max:178 spiked:19/19c shoes: Inov-8 Oroc 280

Hungaria Cup day 4, M40 Long distance.

7th/15, 12 min down on winner.
an OK run, although accumulated about 6min mistakes throughout. Physically managed well except for the long climb at the start of the long leg which was more about willpower than physical ability.
Mistakes:
2 - both a route choice mistake and a confusion - decided to climb down into the reentrant and run up it but it was very muddy and lots of fallen trees to climb over. Climbed back up a bit later and followed its side but then the map did not make full sense and took a while until I confirmed where I was. No problem finding the control itself but lost over 2 min here if not more. Should have run up and traced the edge of the reentrant which had better runability and control.
4 - faffing about in the control circle, climbing over stuff as I was taking it from below. Should have run up around the crag again avoiding fallen trees, slippy mud etc. In control navigationally but poor decisions on route costing about 1 min.
6 - poor direction on compass bearing ending up above the control so had to correct - about 20s
7 - got near the control circle OK but lost confidence figuring out how high I was in the reentrant, should have used the clue in the visibility of the semi open ear near the control to guide me. I did that in the end but lost almost 1 min faffing about.
9 - long leg, happy with my route choice but lost time at both ends of the leg fighting the green / undergrowth, probably about 1 min. 18:53 (mine) vs 15:23 best time on the leg, with the losses at both ends the rest would be easily down to my lack of willpower to push running all the way up the first hill...
16 - surprisingly won this last long-ish leg, which included climb as well as compass bearing, so clearly not pushing hard enough in the early parts of a course.
18 - poor direction out of control taking a long fighting route out to the track through middle green instead of going out direct, so losing probably about 40s here.


Enjoyable, varied course with true long distance character.



Monday Aug 1, 2016 #

3 PM

Running warm up/down 9:53 intensity: (7 @1) + (11 @2) + (3:20 @3) + (6:15 @4) 1.6 km (6:12 / km) +79m 4:58 / km
ahr:151 max:165 shoes: Inov-8 Oroc 280

Orienteering race 42:25 intensity: (1 @0) + (14 @1) + (5 @2) + (10 @3) + (17:02 @4) + (24:53 @5) **** 5.31 km (7:59 / km) +146m 7:01 / km
ahr:167 max:185 spiked:13/13c shoes: Inov-8 Oroc 280

Hungaria Cup day 3, M40 Middle distance.

5/15, 5:30 down on the winner.

Slow start, strong last 2/3rd of the course. Once again an enjoyable varied course with differing challenges.

Lost about a minute each on controls 2 and 3 without an actual orienteering mistake so this was mostly about running speed in difficult terrain (rocky/green) and lack of pushing harder where I could have.
Then a few micro-routechoice mistakes were accountable for the lest of time loss as well as pure running speed, but from about control 3 I managed to race MZ who caught me up there, he sometimes disappeared only to appear from somewhere. We both ran our own race but it was reassuring to see that most of the time I was able to match his speed uphill and in the clear, should give me confidence.

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