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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Psuba

In the 31 days ending Dec 31, 2016:

activity # timemileskm+m
  Running20 14:16:10 99.34(8:37) 159.87(5:21) 2050
  Hike/Walk2 4:34:11 12.23(22:25) 19.69(13:56) 927
  Orienteering4 4:00:11 21.73(11:03) 34.98(6:52) 677107 /108c99%
  Cycling10 3:18:46 32.66(9.9/h) 52.56(15.9/h) 512
  Strength / Conditioning / Drills5 2:16:38 0.39 0.62 13
  Urban Orienteering2 1:41:54 12.91(7:54) 20.77(4:54) 22151 /51c100%
  Night Orienteering2 1:32:34 8.57(10:48) 13.8(6:42) 18721 /20c105%
  Total35 31:40:24 187.83 302.28 4586179 /179c100%
  [1-5]35 31:30:34

» now

Saturday Dec 31, 2016 #

9 AM

Running warm up/down 4:07 intensity: (3 @0) + (5 @1) + (26 @2) + (41 @3) + (2:52 @4) 0.82 km (5:00 / km) +3m 4:56 / km
ahr:146 max:159 shoes: Inov-8 Oroc 280

Orienteering race 44:23 intensity: (3 @1) + (23 @2) + (59 @3) + (19:49 @4) + (23:09 @5) *** 6.15 km (7:13 / km) +236m 6:03 / km
ahr:164 max:178 spiked:20/21c shoes: Inov-8 Oroc 280

Control Picking in BUEK Cup.

Mass start:

-5C deg, so bloody freezeing to start with. This means my eyes are watering and I did not have a very good start, difficult to see - and I duly kicked something while in full flight to control 1 and I actually took flight only to land flat on the ground. I have destroyed my right big toe, AGAIN, 3rd time in 3 years, just when it has healed. Based on experience this will AGAIN mean a few months of recovery, just what I needed in an Marathon prep period :( Socks fully bloody and I limped all the way through from then on, no chance of being competitive. Not that I would have been otherwise, considering that we had some of the cream of the Hungarian O-team, but I could have competed for the M40+ honours.


That said, I am not sure my strategy was right, as usual with a score type event, although this was more control picking with a twist, a new format for me so taken my time during the run to plan this out. The idea is that you are not allowed to pick two controls after each other if they are connected on the map with each other. You would have to pick another control in between. And I almost managed a decent strategy until I messed up completely when I mistakenly thought I already punched No.55 on the way out, when I planned to do it on the way back. I duly left it, even though it only would have added maybe 30sec to my time as it was almost on my route back anyway. So that will surely mean dropping back in any case.

And.. that said, I had some other setbacks - navigational errors that I could truly not be blaming on stupidity, simply my navigational capability:
- 31 to 40 running on rough bearing then on the path and did not take enough time to be in control, so overran the control and had to double back, lost probably 45s
- 34-52 was overly cautious running on the path too much (although in control all the way)
- 45-50 decided to not run around as the path was overgrown but go across the green on compass bearing, then was lured off course towards the end by something white that I thought was the flag - it wasn't but I had to go back, so another maybe 1m. Also I suspect I was too slow through the green, but that didn't count any more given my toe troubles.
- 51-47 wasn't straight enough so took some extra distance although corrected in time
- 48-49 I knew I should have run up to the railway track and run there but decided I wanted to check I had all the right controls before heading back so took the path down to do that (in vain...) before heading back up to the green to contour around to 49. This took far too long and should have done what I planned initially. Probably lost about 1m there too
-49-42 (yeah, it should have been 49-55-42, but here was my stupidity thinking I already punched 55 on the way out), I changed my mind and switched from the trail to the railway track as it was near instead of running all the way to the bench and crossing the railway line there. Bad decision, the edge of the railway line offered much slower running in the condition of my feet, so lost probably at least 30 sec if not more

Then into the finish...

Friday Dec 30, 2016 #

12 PM

Cycling 11:23 [3] 3.33 km (17.6 kph) +25m

Just to see if there was something worthwhile buying in the Adidas outlet year end sale. There wasn't.
2 PM

Cycling 12:23 [3] 3.26 km (15.8 kph) +38m

Thursday Dec 29, 2016 #

6 AM

Cycling 8:01 [3] 2.72 km (20.4 kph) +11m

8 AM

Hike/Walk 3:02:59 [3] 12.65 km (14:28 / km) +915m 10:37 / km

The usual "Preszilvesztralis Fibrinogen Borgony" with friends.
1 PM

Hike/Walk 1:31:12 [3] 7.03 km (12:58 / km) +11m 12:52 / km

Part 2 - down
5 PM

Cycling 17:48 [3] 4.45 km (15.0 kph) +67m

Tuesday Dec 27, 2016 #

12 PM

Running warm up/down 9:01 intensity: (10 @1) + (7 @2) + (1:20 @3) + (4:14 @4) + (3:10 @5) 1.3 km (6:55 / km) +123m 4:42 / km
ahr:157 max:168

Warm up to Gellert-hill

Orienteering intervals 52:43 intensity: (3:37 @1) + (7:36 @2) + (5:10 @3) + (19:19 @4) + (17:01 @5) *** 6.32 km (8:21 / km) +237m 7:02 / km
ahr:150 max:174 spiked:40/40c

O-Intervals training on Gellert Hill.

Took the opportunity of some sunny (albeit windy) weather and +8C to run the training session I missed last Thursday, using those interval maps. In effect it consisted of 8 intervals of about 5-6 "controls" each. As there was no instruction on the break between intervals I just took this on feeling.

Wasn't fully geared up for this as I have no suitable shoe in Hungary for this: I have an agressive O-shoe but that is with spikes and Gellert Hill has a lot of concrete so this would not have been appropriate. However the trail shoe I have and used is not aggressive enough in treads in a lot of the hillside to give me the traction I would have needed. Well - I managed for a training session anyway. I also did not take a compass which caused me a few directional errors losing time where I should not have, I purely orientated myself on the features, but Gellert hill (and its map) is very detailed so a few smaller mistakes (i.e. which is the tree I should aim for) were creeping in. Also felt my thighs quite a bit especially towards the end - not as fast on the inclines as I suspect my clubmates were when they did it last week!

A good enjoyable session though, definitely felt like I was orienteering and not just running around in a park.

Running warm up/down 9:41 intensity: (3 @1) + (38 @2) + (5:01 @3) + (3:28 @4) + (31 @5) 2.01 km (4:49 / km) +3m 4:46 / km
ahr:144 max:174

With one interval lap on the Czako athletics track thrown in just for fun.

Monday Dec 26, 2016 #

10 AM

Running 38:45 intensity: (2 @0) + (32 @1) + (1:33 @2) + (8:16 @3) + (21:09 @4) + (7:13 @5) 6.85 km (5:39 / km) +267m 4:44 / km
ahr:153 max:175

Gentle morning run through Castle hill, Nap-Hill and Gellert-hill. Unusually warm (12C!), clear sunny day, lots of tourists.

Strength / Conditioning / Drills 20:16 intensity: (2:05 @0) + (12:05 @1) + (6:06 @2)
ahr:104 max:126

! and a half normal circuit. With M!

Sunday Dec 25, 2016 #

(rest day)

Family Christmas and may I just say Rogue One rules. As annoyed as I was last year with Star Wars 7, this one is actually quite good.

Saturday Dec 24, 2016 #

9 AM

Running long 2:16:09 intensity: (4 @1) + (56 @2) + (14:40 @3) + (1:01:04 @4) + (59:25 @5) 27.55 km (4:57 / km) +86m 4:52 / km
ahr:159 max:176

Show has fallen so it looked a good opportunity to enjoy something different. I decided to do the long tempo run as a proper Marathon training, essentially do 2x tempo 10K as the Margaret Island circuit is just longer than 5K, so plan was: warmup there, 2x circuit (~10K) with 4:30 tempo, 1x circuit (~5K) recovery, 2x circuit (~10K) tempo, cool down back home and so this would have been around 32K.

However, I both started a bit lat, and the running track was quite slippery especially the sections with tiles - they were really like ice. This meant maintaining 4:30 pace turned out to be much harder than in normal conditions. I therefore decided to cut the session short and only did 1 circuit on the second tempo run. I probably should have started the tempo half a lap earlier as the 5K recovery was probably too long - I even started to feel cold.

Once again my sciatica screamed at me from about 15K in, so yet more reminder that I need to work on rehab there to get a decent tempo marathon in.

Thursday Dec 22, 2016 #

9 AM

Cycling (Commute) 5:50 [2] 1.31 km (13.5 kph) +26m

To R&B

Cycling (Commute) 4:02 [2] 1.18 km (17.6 kph)

From R&B
12 PM

Cycling (Commute) 18:34 [2] 5.33 km (17.2 kph) +54m

To Garmin, to get a charger for my Forerunner - as I stupidly left the reserve charger back in Bournemouth. Now I have 3 chargers for the 1 watch..

Cycling (Commute) 5:46 [2] 1.04 km (10.8 kph) +5m


Cycling (Commute) 16:59 [2] 4.87 km (17.2 kph) +65m

Back home
3 PM

Running warm up/down 9:08 intensity: (15 @1) + (14 @2) + (1:06 @3) + (4:22 @4) + (3:11 @5) 1.34 km (6:49 / km) +133m 4:33 / km
ahr:157 max:171

Up to start

Running intervals (O-Intervals) 21:14 intensity: (39 @1) + (1:15 @2) + (2:26 @3) + (14:18 @4) + (2:36 @5) 3.25 km (6:32 / km) +66m 5:56 / km
ahr:153 max:173

Spari training - O-Intervals.

Late as I did not get the message but wanted to join the club for this. I also thought it would be traditional intervals so wasn't that prepared. Unfortunately the guys started earlier - well fortunately for me (see later) but not for me as I missed it. Got the maps form Aron so I set off on the intervals. However it got so dark I could hardly see the map by the time I got to the 2nd interval, so I gave up and ran back to the clubhouse. I'll re-run the full training at some point in the next days on my own in good light.

That said, even then it wasn't perfect - interval 1 was a bit messy especially towards the end where I chose to run along the fence in the rough open, which turned out to be a bad choice as it was totally overgrown.

Strength / Conditioning / Drills 25:18 intensity: (1:18 @0) + (15:58 @1) + (8:02 @2)
ahr:105 max:126

About 2 circuits for most of my usual strength exercises in the Spari gym. Good chat - every time I am able to join the gang for a training it is a better experience than my usual training regime alone.

Wednesday Dec 21, 2016 #

9 AM

Running 21:22 intensity: (10 @1) + (39 @2) + (1:17 @3) + (6:44 @4) + (12:32 @5) 4.0 km (5:20 / km) +215m 4:12 / km
ahr:162 max:176

Run up to Normafa - the traditional route from my childhood. Since I had two days off I decided to push this and went for a PB on the Diana steps, but of course Garmin had to die in the middle of that section. Once I recognised I stopped to start Strava instead, but had to esitmate the time for the middle bit afterwards. Felt OK and certainly wasn't feeling the cold even though everywhere it was frost and some snow.

Running 45:22 [4] 9.59 km (4:44 / km) +145m 4:24 / km

Garmin died on the first part of the run, this is the second part recorded with Strava on the phone. No HR information...

Running 3:00 [4] 0.37 km (8:03 / km) +25m 6:01 / km

Missing bit of climb between Garmin dead and starting up Strava.

Sunday Dec 18, 2016 #

7 PM

Running 29:11 intensity: (3 @0) + (15 @1) + (1:04 @2) + (21:46 @3) + (6:03 @4) 5.49 km (5:19 / km) +24m 5:12 / km
ahr:143 max:151

10 PM

Running 26:54 intensity: (13 @1) + (44 @2) + (4:56 @3) + (21:01 @4) 5.35 km (5:02 / km)
ahr:148 max:156

Saturday Dec 17, 2016 #

8 AM

Running warm up/down 4:29 intensity: (2 @1) + (8 @2) + (32 @3) + (3:47 @4) 0.92 km (4:51 / km) +2m 4:48 / km
ahr:151 max:159 shoes: Haglofs Gram XC 2016

Running tempo (Parkrun) 21:28 intensity: (7 @1) + (7 @2) + (7 @3) + (6:00 @4) + (15:07 @5) 5.0 km (4:18 / km) +3m 4:17 / km
ahr:167 max:182 shoes: Haglofs Gram XC 2016

Ran this as a shakeout session, considering the Brighton race later today. Intentionally easy tempo (or felt like it), except for a few short bursts and a faster finish. Looking back at how much effort it took 2 years ago to get this time I've come a long way. On the other hand, seeing how much more effort it is to take 1:30 off this time, it looks daunting trying to get the PB down to around 18:00 if not impossible.

Running warm up/down 5:18 intensity: (17 @2) + (2:29 @3) + (2:32 @4) 0.98 km (5:24 / km) +1m 5:23 / km
ahr:145 max:152 shoes: Haglofs Gram XC 2016

6 PM

Urban Orienteering race 37:54 intensity: (6 @1) + (5 @2) + (6 @3) + (7:26 @4) + (30:11 @5) *** 7.5 km (5:03 / km) +58m 4:52 / km
ahr:169 max:179 spiked:27/27c shoes: Saucony Excursion TR8

Brighton City Race, course 2 (Mens Vets + Women Open)

2nd/19 (28 incl. Women).

Frustrating run, behind on map reading from the start and throughout the first section which meant several mistakes so had to start catching up on the first long leg. Then messed up the 1st butterfly loop in the park. Then coming out of the park, the first long leg I had an OK route choice but in a moment of confusion I crossed the road which I should not have, which meant crossing back again - but the traffic started flowing so I had to wait it out. There was also a mistake at the last section where I was nearly caught out by a dead end. Finished about 30s behind Paul L but wasted so much more than that on my mistakes.

Friday Dec 16, 2016 #

(rest day)

Thursday Dec 15, 2016 #

7 PM

Night Orienteering race (Score) 43:07 intensity: (7 @0) + (11 @1) + (12 @2) + (58 @3) + (24:07 @4) + (17:32 @5) *** 5.18 km (8:20 / km) +164m 7:11 / km
ahr:162 max:177 spiked:21/20c shoes: VJ Supra

Kent Night Cup #13, Blean Wood.


Went there before driving home from London as I figured this will be my last opportunity to run in the woods this year.
My first time in this area but a lovely, mostly runnable woodland, if rather small. The task was odds-evens but not the type that is often run in our club events, rather odd-even-odd-even-odd etc. so had to alternate that and choose the strategy based on that. Also, KNC events are mass start. Had Mark P in a Halden shirt showing up, just coming back from Norway on his way back to Edinborough so when he asked before "whom should I follow" my advice was "nobody - people will try and follow you". And so it proved.

Given the long run yesterday I wasn't going to push the running, my aim was to have a good strategy and be precise on the compass bearings. I think I ended up executing a decent strategy, and most of my compass bearings were OK. Also used pace counting well in a few places. Still made some mistakes - mistakenly punched an even control after an even control so had to go back for it again once I noticed the mistake, also a few issues not finding path junctions a few times, the leaves made it difficult to see those, so a few overruns have happened and added to my time. Despite this, it was a decent run, managed also to leave a few people behind on the climbs even though I did not push that hard, just wanted to keep pedalling and avoid slowing down to a walk too much.

Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: VJ Supra

Wednesday Dec 14, 2016 #

5 PM

Running long 2:16:21 [3] 25.48 km (5:21 / km) +12m 5:20 / km
shoes: Haglofs Gram XC 2016

Forgot the HR strap (bah), planned to run this as HR control but had to judge pace based on experience instead.

Long night run with a head torch mostly along the Thames to Staines to get dinner and then back to the hotel. I got the practice of this so much that carrying a bag of takeaway for 12km no longer bother my arms any more. However, in this longer monotone run my sciatica issues in the right leg did come out and found it difficult to sustain running from about 19km. Need to factor rehab exercises as well from early next year if I want my Marathon to be pain free or even manageable through that distance, which has very little to do with speed, strength or endurance, but looks like will be a key factor.

Tuesday Dec 13, 2016 #

7 PM

Running warm up/down (Treadmill) 26:41 intensity: (18 @0) + (9 @1) + (1:28 @2) + (6:20 @3) + (10:39 @4) + (7:47 @5) 5.23 km (5:06 / km) +90m 4:42 / km
ahr:153 max:180 shoes: Haglofs Gram XC 2016

Usual gym session warmup

1.2km @ 5m/km 0% incline -> 139 HR ave
1km @ 5m/km 3% incline -> 155 HR ave
1km @ 5m/km 6% incline -> 172 HR ave
0.5km @ 5m/km 0% incline -> HR down to 147
0.5km @ 3:30m/km 0% incline -> HR up to 180
+ some cool down and one more short burst @ 3:25.

Strength / Conditioning / Drills 33:58 intensity: (1:57 @1) + (17:57 @2) + (12:55 @3) + (1:09 @4) 0.58 km (58:46 / km) +2m 57:40 / km
ahr:126 max:153 shoes: Haglofs Gram XC 2016

Mostly leg strength + core

Monday Dec 12, 2016 #

(rest day)

Sunday Dec 11, 2016 #

10 AM

Running warm up/down 6:12 intensity: (5 @0) + (1:09 @1) + (42 @2) + (2:16 @3) + (2:00 @4) 1.29 km (4:49 / km) +6m 4:42 / km
ahr:133 max:164 shoes: VJ iRock 2016

Orienteering race (Brown) 1:28:00 intensity: (35 @2) + (3:40 @3) + (56:24 @4) + (27:21 @5) **** 12.64 km (6:58 / km) +112m 6:40 / km
ahr:161 max:176 spiked:25/25c shoes: VJ iRock 2016

Hard to believe after last night’s Night Event in the rain, but today there was glorious sunshine and relatively mild temperatures for a December. Perfect day for an Orienteering race then. A new map for me and having looked at Routegadget beforehand, I decided that the key to today’s race will be to simplify the area well and plan routes that allow for avoiding the detailed tracking of where I am hence slowing down. What I did not know is just how rough some of the rough open areas would be – the physical challenge today came not from the climb (180m over the 10.7km Brown course), but from the strength needed to run through a lot of broken ground, rough undergrowth and such.
The positives – I was there on time (ha!), and it was an enjoyable challenging course. But this wasn’t my day – although nowhere near the catastrophe of some of the recent races, it was a combination of the state of my legs (tired) and random mistakes – I was only able to have the flow for periods. There was always something breaking up the rhythm – either a slight mapping issue causing me to make a mistake (I should be able to handle these by now), my lack of ability to execute the plan of simplification well and slowing down, or just some distraction of some kind.

So, as far as the analysis is concerned, time losses were:
No. 6 (the first long leg) – I just overly generalised the plan for the leg. The route I took in the end, is not that bad – but, unfortunately as a result of the oversimplification, I had to slow down severely in the middle to figure out where I got to in crossing the many tracks. I had a good hunch but wanted to make sure – so stopping and relocating myself a few time cost about 2:30, and I had a really bad approach through rough to the control as well costing me some time.
No. 11 – I was on the correct bearing but I just caught up someone before who veered left and unfortunately I did not have the mental strength to resist the pull – did not fully follow him but deviated sufficiently. Realised quickly enough and corrected but this cost me about 30s
No. 12 – Really bad approach to the control. The map wasn’t 100% here, the rough open was basically hip high gorse, so had to fight through – but worse still, it made me question whether I was in the right place so I hesitated and backtracked a few times – and even on the previous rough open patch was a fight so very slow. Lost about 3 minutes here and got caught up by Kevin F who pulled Dimitry U with him.
No 14 – I tried to avoid the pull of the train so opted to check out to the road earlier and run on it more – unfortunately, the barbed wire fence was an obstacle – took some time to find a safe place to cross and then it took time. By the time I was out on the road already have seen the 3 men train punching the control and I still had a minute and a half to go there.
No. 16 – Not sure what the train ahead did but I caught them up here without seeing them for 2 controls…
No. 18 – I am fairly sure that the pit wasn’t mapped precisely. I ran up the incline next to the ditch, expecting to basically fall into the control – which was nowhere to be seen (the GPS track clearly shows me starting the hunt at the right place). At this point the train in front broke up, I could see most members hunting around me for the control, Kevin was gone, but none of them got the control. As this made me question whether I deviated too far left, I decided to contour to the right in case I was actually tracking the wrong ditch. When I found not other obvious ditch, it became more and more obvious that I was in the right place, I finally bounced back from a patch of marsh with a control and ran back, attacking the control site from above this time and indeed found the very small pit with the control deep inside it. 2 other guys standing 2m from me didn’t see the control, I had to shout it out to them so they would punch (and then follow me). This little loop cost me 2:50s
20 was OK if a bit slow in the middle but I think I chose a good attack point for this and made sure to find it before I dove into the complex area, so although a bit slow in the middle but I thought it was good orienteering.
Altogether about 10 and a half minute lost on mistakes then, I am not sure how much on running speed, though…

Saturday Dec 10, 2016 #

8 AM

Running warm up/down 4:39 intensity: (7 @1) + (7 @2) + (50 @3) + (3:35 @4) 0.93 km (4:59 / km) +2m 4:56 / km
ahr:147 max:155 shoes: Haglofs Gram XC 2016

Running tempo 21:43 intensity: (1 @0) + (9 @1) + (8 @2) + (14 @3) + (6:34 @4) + (14:37 @5) 5.21 km (4:10 / km) +3m 4:09 / km
ahr:167 max:181 shoes: Haglofs Gram XC 2016

Something wasn't right with the GPS here. I wish I could run with a 2:44 tempo that the track reports but... no. The extra 200m distance also indicates those GPS errors.

Running warm up/down 5:37 intensity: (13 @2) + (4:01 @3) + (1:23 @4) 0.88 km (6:23 / km)
ahr:141 max:153 shoes: Haglofs Gram XC 2016

4 PM

Night Orienteering race 49:27 intensity: (1:01 @0) + (1:01 @1) + (5 @2) + (1:29 @3) + (29:13 @4) + (16:38 @5) 8.62 km (5:44 / km) +23m 5:40 / km
ahr:159 max:174 shoes: More Mile Cheviot 2 - 2016


OK, I wasn't sleeping much. Wasn't warming up, wasn't mentaly preparing and just started anyway.
But I knew I messed up planning on Monday, so this time spent a long time coming up with the right strategy for the score (order of controls) before starting to run. And then... I messed up executing the strategy. And then I made navigational mistakes (roughly 3,5 min worth). So I just gave up trying and jogged round from halfway to spare my legs for tomorrow.

But it is annoying when I finally have the capacity to win, I am messing it up time and time again, and on stupid things really.

Friday Dec 9, 2016 #

8 AM

Running warm up/down 11:50 intensity: (11 @0) + (8 @1) + (12 @2) + (3:52 @3) + (7:27 @4) 2.41 km (4:55 / km) +24m 4:41 / km
ahr:146 max:159 shoes: Haglofs Gram XC 2016

Strength / Conditioning / Drills 26:17 intensity: (4:25 @0) + (17:01 @1) + (4:51 @2)
ahr:101 max:122

Wednesday Dec 7, 2016 #

8 PM

Running (Recovery) 33:11 intensity: (5 @0) + (39 @1) + (1:25 @2) + (12:15 @3) + (18:41 @4) + (6 @5) 6.49 km (5:07 / km) +4m 5:06 / km
ahr:145 max:166 shoes: Haglofs Gram XC 2016

Running warm up/down 2:39 intensity: (6 @0) + (7 @1) + (5 @2) + (36 @3) + (1:45 @4) 0.54 km (4:55 / km) +1m 4:52 / km
ahr:142 max:152 shoes: Haglofs Gram XC 2016

Monday Dec 5, 2016 #

5 PM

Running warm up/down 17:04 intensity: (9 @2) + (1:09 @3) + (15:46 @4) 3.51 km (4:52 / km) +3m 4:50 / km
ahr:153 max:160 shoes: Adidas Supernova Glide

Urban Orienteering race (Score) 1:04:00 intensity: (19 @1) + (7 @2) + (57 @3) + (14:12 @4) + (48:25 @5) 13.27 km (4:49 / km) +163m 4:33 / km
ahr:168 max:181 spiked:24/24c shoes: Adidas Supernova Glide

Wessex Night League, Boscombe, 1hr score.

Strategy kills me every time. This time was no different. Had a bad strategy which meant I had to run up the clifftop 2x (4x if we count the need to go up/down in the Gardens). Switching over in the NE corner would have saved me 1.8km relative to what I needed to run and some climb, too. Add that to a few other mistakes - I overran the last control whenI knew I was pushed for time and the loosely mapped building site threw me (control was actually hung on the site fence and not the end of the beach huts) for another minute or so, and stupidly chose a much longer way around a blocked road that was mapped as passable than I should have. I was duly beaten in the results by people who ran less than me (but of course finished in less time), so once again running speed means very little without a good plan. Speaking of which, running speed was OK until I started to struggle halfway around, I think yesterday's race + not a very proper prep nutrition wise may be to blame. I wasn't slow but did not have the strength/speed of the beginning.

Update - 6th of 35, and looking at the splits: it shows that on most of my legs I was the fastest. Granted, most of the people ahead have run a different order of controls, but even so, it is quite obvious that I had the speed to win this. By Gavin's comments both of the "obvious" routes were around 11km so I have indeed ran an extra 2km. Even if I am counting them with 4min kms, that would have been 8m less which would indeed have been a clear win. And I have stood out as the only person (certainly at the front end) choosing this absolute tragic strategy. Disappointing.

Running warm up/down 20:31 intensity: (4 @1) + (28 @2) + (7:30 @3) + (12:29 @4) 3.51 km (5:51 / km) +33m 5:35 / km
ahr:147 max:159 shoes: Adidas Supernova Glide

Sunday Dec 4, 2016 #

11 AM

Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: VJ iRock 2016

12 PM

Orienteering race 55:05 intensity: (6 @1) + (23 @2) + (1:06 @3) + (12:27 @4) + (41:03 @5) *** 9.88 km (5:35 / km) +92m 5:20 / km
ahr:167 max:176 spiked:22/22c shoes: VJ iRock 2016

Level C SOC competition, Ashurst Wood & Matley Heath, Brown course.

Mostly a practice in compass bearing, which I failed a few times. Felt a bit like quite a few bingo controls to be honest with limited nearby guiding features and some of those duly caught me out. I tried to approach this with a bit of aggressiveness in terms of running, and after messing up the first control (one of those "bingo" ones), I was angry enough to do just that. A fairly good performance then from a running perspective even though I keep saying that I don't like New Forest terrain, and this was very typical - lots of running through heather and marshes.

1 - ran past control, was hoping the lend forms were going to help giude me to the control near the end of the leg but they really didn't look like they were on the map or very vague, so ran by about 30m, then I bounced back from the clearing ahead and then the track on the left. 1:50
4 - check the control description of the control, ran past, then realised it was mine so had to go back - 5s
7 - another bingo control, in theory a pit in white open forest, in practice underground around it so ran past it by 10m. Land forms here limited my mistake so turned back - 40s
10 - I knew the control was there and still ran past it my 1m. 5s
15 - the marsh and then the crossing was a lot deeper than I thought so faffed about getting through and around, losing me about maybe 30s all together (possibly a bit more)
17 - not very precise on compass bearing although I knew I was going to be guided in to the control by the vegetation. Nevertheless, probably lost about 10s by not being straight

So about 3:20 lost which is not that bad.
4th/29 about 4:30 min behind the (M21) winner:

Saturday Dec 3, 2016 #

7 AM

Running warm up/down 16:59 [3] 3.44 km (4:56 / km) +83m 4:24 / km

2 loops of Taban as a warm-up.
It has been a while since I ran this loop, probably a year ago so not surprising to notice that the inclines were easier now. Nevertheless, good to see feedback of progress.

Strength / Conditioning / Drills 30:49 [3] 0.04 km (12:13:44 / km) +11m 5:17:42 / km

Usual, mostly leg.
12 PM

Cycling (Commute) 16:45 [3] 4.25 km (15.2 kph) +64m

Cycling (Commute) 14:45 [3] 4.25 km (17.3 kph) +3m

Friday Dec 2, 2016 #

3 PM

Cycling (Commute) 18:53 [3] 4.04 km (12.8 kph) +59m

Cycling (Commute) 16:33 [3] 4.24 km (15.4 kph) +3m

Thursday Dec 1, 2016 #

8 AM

Cycling (Commute) 15:24 [3] 4.25 km (16.6 kph) +40m

10 AM

Running long 2:37:34 [3] 24.12 km (6:32 / km) +693m 5:43 / km

Borzsony hills trails, long with G. His tempo so not pushing very hard and lots of stops. Nice snowy hills initially but then it turned to rain and that wasn't very nice.
3 PM

Cycling (Commute) 15:40 [3] 4.02 km (15.4 kph) +54m

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