Training Log Archive: PsubaIn the 31 days ending Mar 31, 2017:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||
| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||||||||||||||||||||||
Friday Mar 31, 2017 #
7 AM
Cycling (Commute) 9:51 [2] 2.36 km (14.4 kph) +9m
Cycling (Commute) 5:30 [2] 1.45 km (15.8 kph) +1m
1 PM
Cycling (Commute) 16:23 [2] 4.42 km (16.2 kph) +2m
5 PM
Cycling (Commute) 22:12 [2] 6.68 km (18.1 kph) +18m
Thursday Mar 30, 2017 #
11 AM
Cycling (Commute) 13:44 [2] 3.82 km (16.7 kph) +4m
1 PM
Cycling (Commute) 13:26 [2] 3.71 km (16.6 kph) +8m
3 PM
Running warm up/down 7:48 1.17 km (6:40 / km) +27m 5:58 / km
ahr:155 max:171
Orienteering intervals 55:52 **** 8.85 km (6:19 / km) +181m 5:44 / km
ahr:153 max:172 spiked:30/30c
Spari sprint intervals training with artificial imaginary fences.
Fun.
Fun.
Wednesday Mar 29, 2017 #
9 AM
Cycling (Commute) 15:56 [2] 3.14 km (11.8 kph) +24m
Cycling (Commute) 13:04 [2] 3.09 km (14.2 kph)
3 PM
Cycling (Commute) 33:21 9.2 km (16.6 kph) +48m
ahr:120 max:148
Decided to cycle to the midweek O-training race.
The Event Centre wasn't there.
Kept looking around.
It wasn't there.
Camped by a nearby Burger King to get wifi and download the instructions to see if it changed. It was in a completely different part of Budapest. As later I discovered I downloaded the training info from a year ago initially... khm.
The Event Centre wasn't there.
Kept looking around.
It wasn't there.
Camped by a nearby Burger King to get wifi and download the instructions to see if it changed. It was in a completely different part of Budapest. As later I discovered I downloaded the training info from a year ago initially... khm.
Cycling (Commute) 33:08 9.61 km (17.4 kph) +23m
ahr:110 max:142
I contemplated going home but decided that I wanted to visit the norther railway bridge over the Danube which I never crossed but this was the fastest way to get to the (proper) event. So I did.
Orienteering 25:38 ** 4.3 km (5:57 / km) +20m 5:49 / km
ahr:154 max:165 spiked:14/14c shoes: VJ iRock 2016
Jubilee Cup, long course (Farkaserdo)
I initially wanted to run all 3 courses but given the day before AND the my confusion about where to go and so the long cycle ride to get there, I decided to only run one course, the long.
And I was feeling my legs, they just weren't turning over as fast as they should have.
I terms of the course the terrain was much more runnable that the greens usually indicate - some of the middle greens here may have passed for white in some UK maps (incorrectly). So did a fair bit of compass bearing, more than I expected in an urban forest that is usually way undergrown.
Had not problems with most of the controls, albeit did choose a few suboptimal routes as I wasn't pushing past some areas I probably would have in a proper race (no O-pants or gaiters on me). One smaller mistake at No. 6 (I think from memory) where I was lazy with not picking an attack point so started to look for it earlier than I should have, and I suspect No. 11 wasn't quite right and became a bingo control in the middle of nothing so I spent a little bit of time hunting.
No idea about results but this was just about getting a bit more routing in the flow.
I initially wanted to run all 3 courses but given the day before AND the my confusion about where to go and so the long cycle ride to get there, I decided to only run one course, the long.
And I was feeling my legs, they just weren't turning over as fast as they should have.
I terms of the course the terrain was much more runnable that the greens usually indicate - some of the middle greens here may have passed for white in some UK maps (incorrectly). So did a fair bit of compass bearing, more than I expected in an urban forest that is usually way undergrown.
Had not problems with most of the controls, albeit did choose a few suboptimal routes as I wasn't pushing past some areas I probably would have in a proper race (no O-pants or gaiters on me). One smaller mistake at No. 6 (I think from memory) where I was lazy with not picking an attack point so started to look for it earlier than I should have, and I suspect No. 11 wasn't quite right and became a bingo control in the middle of nothing so I spent a little bit of time hunting.
No idea about results but this was just about getting a bit more routing in the flow.
Cycling (Commute) 46:20 14.22 km (18.4 kph) +44m
ahr:118 max:136
Back home
Tuesday Mar 28, 2017 #
11 AM
Cycling (Commute) 12:43 [2] 2.44 km (11.5 kph) +18m
1 PM
Cycling (Commute) 11:41 [2] 2.76 km (14.2 kph)
3 PM
Running long 3:27:00 30.17 km (6:52 / km) +968m 5:55 / km
ahr:143 max:163
So in replacing the long run that was supposed to happen on my off day on Sunday, I decided to take advantage of my days off and do a roundtrip in the Buda Hills.
This was aimed at an easy pace long run to try and experiment with nutrition on the longer outing.
I probably was over ambitious with the climb planned though, given that my legs were still feeling both the weekend and the strength training the day before... which I paid for by the time I got to the climb on HHH.
The route was going up to Normafa, then Erzsebet lookout, down and across to Harshegy, then over through Huvosvolgy and up on Harmas-Hatarhegy, then down on the other side to finish with a flatter last 10k over Margaret Island and back to close the loop.
Had the camelback with me with iso fluid, 2 gels and a bar, ended up consuming both the gels and bar but left about half the fluid in. Probably wasn't very well prepared nutrition wise, given this was in the afternoon and I was eating more or less a proper lunch so not really surprised that I was feeling weeker than I should have, had to consume the bar (which was really just there as a safety with me) up to Harshegy as all the energy went at that point. My legs were basically spent by that point so had to walk up the steep bit from the Hatarnyereg to HHH (had probably climbed over 600m by that time) and was way over my estimated time at that point, even accounting for the stoppages to take photos etc. OK, I wasn't rushing, this wasn't about time, but still a bit annoying. Especially as I now had to rush down given that sunset was upon me and I didn't carry any headtorch as I expected to be out of the hills at this point.
Tired and around the 3h mark I ran through Margaret island which was full of joggers at this point, I was slightly encouraged by the fact that I was mostly doing the overtaking even in that state, though to be fair usually I am overtaking EVERYONE there and it wasn't the case this time - again, not unexpected. I was continuing to slow and so happy to close the loop finally.
In terms of nutrition something wasn't quite right, perhaps this iso fluid I was using for the first time isn't really for my stomach as was evident overnight and the next day...
This was aimed at an easy pace long run to try and experiment with nutrition on the longer outing.
I probably was over ambitious with the climb planned though, given that my legs were still feeling both the weekend and the strength training the day before... which I paid for by the time I got to the climb on HHH.
The route was going up to Normafa, then Erzsebet lookout, down and across to Harshegy, then over through Huvosvolgy and up on Harmas-Hatarhegy, then down on the other side to finish with a flatter last 10k over Margaret Island and back to close the loop.
Had the camelback with me with iso fluid, 2 gels and a bar, ended up consuming both the gels and bar but left about half the fluid in. Probably wasn't very well prepared nutrition wise, given this was in the afternoon and I was eating more or less a proper lunch so not really surprised that I was feeling weeker than I should have, had to consume the bar (which was really just there as a safety with me) up to Harshegy as all the energy went at that point. My legs were basically spent by that point so had to walk up the steep bit from the Hatarnyereg to HHH (had probably climbed over 600m by that time) and was way over my estimated time at that point, even accounting for the stoppages to take photos etc. OK, I wasn't rushing, this wasn't about time, but still a bit annoying. Especially as I now had to rush down given that sunset was upon me and I didn't carry any headtorch as I expected to be out of the hills at this point.
Tired and around the 3h mark I ran through Margaret island which was full of joggers at this point, I was slightly encouraged by the fact that I was mostly doing the overtaking even in that state, though to be fair usually I am overtaking EVERYONE there and it wasn't the case this time - again, not unexpected. I was continuing to slow and so happy to close the loop finally.
In terms of nutrition something wasn't quite right, perhaps this iso fluid I was using for the first time isn't really for my stomach as was evident overnight and the next day...
Monday Mar 27, 2017 #
3 PM
Strength / Conditioning / Drills 45:29
ahr:103 max:143
Circuits/Strength training with the Spari bunch.
Slightly cramped gym but on the other hand, good to do this with some company. Having said that, they didn't quite know what to do with me and I tried to avoid getting in their way as well, so probably a bit awkward. To be expected I guess, but I prefer to try and be with the team than be apart.
Slightly cramped gym but on the other hand, good to do this with some company. Having said that, they didn't quite know what to do with me and I tried to avoid getting in their way as well, so probably a bit awkward. To be expected I guess, but I prefer to try and be with the team than be apart.
Running warm up/down 8:17 1.68 km (4:56 / km) +23m 4:37 / km
ahr:152 max:167
jog round Taban to cross over to stair work
Running intervals 25:23 2.32 km (10:57 / km) +77m 9:24 / km
ahr:139 max:174
Stairwork intervals
Saturday Mar 25, 2017 #
11 AM
Running warm up/down 5:51 1.16 km (5:02 / km)
ahr:144 max:161 shoes: VJ iRock 2016
Orienteering race 1:36:52 *** 12.65 km (7:40 / km) +402m 6:37 / km
ahr:161 max:175 spiked:18/18c shoes: VJ iRock 2016
Hungarian Long Distance Orienteering Championships, M40
Very interesting analysis. Not a very good result - 14th of 24 with a run that really only had 2 (stupid) larger mistakes.
8th - 2:30 lost by going too high up and confused for a while.
10th - also about 2:30 lost by not counting the gullies and so running too early to try and find the control by following contours (that weren't there).
However there were a few other smaller mistakes and quite likely route choice issues, especially on the long leg to No.2.
All that said, I lost considerable times on legs where I was spot on - so clearly running speed was the issue. Looking at the track it isn't the top speed that was causing time loss, I think this has to do with me being able to push myself when running alone. One I was with someone I had no problems running with them and felt that I was faster, but somehow running the hills, climbing the steep hillsides, navigating rock fields and fighting through vegetation alone is just not something I was pushing myself. Looking at the HR track it is clear that I had the physical capacity so this is a mental approach thing that I would need to look into once the marathon is behind me.
Quite disappointed then with the result, even though it wasn't a disastrous run in itself.
Very interesting analysis. Not a very good result - 14th of 24 with a run that really only had 2 (stupid) larger mistakes.
8th - 2:30 lost by going too high up and confused for a while.
10th - also about 2:30 lost by not counting the gullies and so running too early to try and find the control by following contours (that weren't there).
However there were a few other smaller mistakes and quite likely route choice issues, especially on the long leg to No.2.
All that said, I lost considerable times on legs where I was spot on - so clearly running speed was the issue. Looking at the track it isn't the top speed that was causing time loss, I think this has to do with me being able to push myself when running alone. One I was with someone I had no problems running with them and felt that I was faster, but somehow running the hills, climbing the steep hillsides, navigating rock fields and fighting through vegetation alone is just not something I was pushing myself. Looking at the HR track it is clear that I had the physical capacity so this is a mental approach thing that I would need to look into once the marathon is behind me.
Quite disappointed then with the result, even though it wasn't a disastrous run in itself.
Friday Mar 24, 2017 #
8 AM
Cycling (Commute) 13:34 [3] 3.42 km (15.1 kph) +3m
To work
5 PM
Cycling (Commute) 23:36 [2] 6.29 km (16.0 kph) +18m
To work
Cycling (Commute) 21:13 [2] 5.0 km (14.1 kph) +5m
To home
Thursday Mar 23, 2017 #
8 AM
Running tempo 1:23:09 18.07 km (4:36 / km) +46m 4:33 / km
ahr:162 max:173
Margaret island tempo training.
warmup + 6.5k @ approx. 4:10 pace, 5 min recovery, 6.5k similar effort.
warmup + 6.5k @ approx. 4:10 pace, 5 min recovery, 6.5k similar effort.
12 PM
Cycling (Commute) 21:40 [2] 5.08 km (14.1 kph) +21m
To hospital
Cycling (Commute) 24:52 [2] 6.12 km (14.8 kph) +2m
To work
6 PM
Cycling (Commute) 12:53 [2] 2.94 km (13.7 kph) +4m
To home
Wednesday Mar 22, 2017 #
8 AM
Cycling (Commute) 14:23 [3] 3.42 km (14.3 kph) +2m
To work
4 PM
Cycling (Commute) 27:36 [3] 6.3 km (13.7 kph) +21m
To hospital
6 PM
Cycling (Commute) 19:05 [2] 4.48 km (14.1 kph) +6m
To home
Tuesday Mar 21, 2017 #
8 AM
Running 1:33:10 16.85 km (5:32 / km) +409m 4:56 / km
ahr:152 max:166
Running the usual route up to water tower and back. Tempted to continue to the lookout on Janos-hill but had to turn back because I would have been late to work.
Not pushing too much after the weekend but wanted some miles in the legs.
Not pushing too much after the weekend but wanted some miles in the legs.
4 PM
Cycling (Commute) 20:17 [2] 4.73 km (14.0 kph) +24m
To hospital
6 PM
Cycling 19:56 [2] 4.76 km (14.3 kph) +4m
From hospital
Sunday Mar 19, 2017 #
8 AM
Running warm up/down 36:57 6.14 km (6:01 / km) +5m 5:59 / km
ahr:142 max:159 shoes: Adidas Supernova Glide
Long slow jog from Reading station to the race village to try and get rid of some of the lactic acid from the day before.
Running race 1:33:13 21.2 km (4:24 / km) +99m 4:18 / km
ahr:166 max:177 shoes: Adidas Supernova Glide
Reading Half Marathon.
Ah, anybody wanting to donate:
https://www.justgiving.com/fundraising/Peter-Suba
816th out of 9720 finishers. (top 10% is OK for me)
127th in my category.
The primary objective is achieved - I wanted to run two halfs back to back with sub 4:30 pace as a prep for what I hope to do in one go in just over a month.
It was also a good training for me on road races, as I have never done one of these with so many people, so the whole experience of starting zones, masses of people, fighting over road space, overtaking those ambitiously starting in fast zones, being overtaken by those who have more in them, taking the drinks from the stations rather than taking it with me etc. etc. all good preparation. Very very different from yesterday.
I was ambitiously starting out going with the 1:30 guy, although I suspected it would be too fast for me, but it wasn't unrealistic and it went well initially, though I started to worry about my HR after the first hill as it hovered around 170 which is not sustainable in a marathon (it would be OK for a half). I felt my legs on that incline though from yesterday and that was a warning sign which I hoped would not come into it... but knew it could. Stuck with him in fact at places I went ahead to get a bit more breathing space around me as there seemed to be a lot of people congregating right around the pacemaker so it seemed safer a bit further ahead.
Fantastic support from various groups around the course, particularly pumped by the drumming band underneath the passage we turned back 180 at the Oracle. It really gave energy!
However, at around the 13km mark we hit the second hill and this is where my thighs just called it a day as a result of the accumulated effort over 2 days. I struggled with them from this point, although I hang on just about with the 1:30 pacemaker for the next few KMs but it took a lot more effort now than before. I finally started to suffer at the 10 mile mark and as the pacemaker called it quits here as well, and I felt my legs just not cooperating any more, it became a survival effort and I consciously gave up my 1:30 wish and started to concentrate on not losing the target of finishing with a faster time than yesterday.
Lots of support from the people around reading my name from the CRUK shirt helped, although if I had more energy I surely would have laughed when at this point someone shouted the encouragement "Well done Peter, looking strong" as I was fighting my demons telling me to stop running and start to walk a little bit!
In the end, this was a good time and yet another proof that my lucky number is 13...
Now on to recovery!
Ah, anybody wanting to donate:
https://www.justgiving.com/fundraising/Peter-Suba
816th out of 9720 finishers. (top 10% is OK for me)
127th in my category.
The primary objective is achieved - I wanted to run two halfs back to back with sub 4:30 pace as a prep for what I hope to do in one go in just over a month.
It was also a good training for me on road races, as I have never done one of these with so many people, so the whole experience of starting zones, masses of people, fighting over road space, overtaking those ambitiously starting in fast zones, being overtaken by those who have more in them, taking the drinks from the stations rather than taking it with me etc. etc. all good preparation. Very very different from yesterday.
I was ambitiously starting out going with the 1:30 guy, although I suspected it would be too fast for me, but it wasn't unrealistic and it went well initially, though I started to worry about my HR after the first hill as it hovered around 170 which is not sustainable in a marathon (it would be OK for a half). I felt my legs on that incline though from yesterday and that was a warning sign which I hoped would not come into it... but knew it could. Stuck with him in fact at places I went ahead to get a bit more breathing space around me as there seemed to be a lot of people congregating right around the pacemaker so it seemed safer a bit further ahead.
Fantastic support from various groups around the course, particularly pumped by the drumming band underneath the passage we turned back 180 at the Oracle. It really gave energy!
However, at around the 13km mark we hit the second hill and this is where my thighs just called it a day as a result of the accumulated effort over 2 days. I struggled with them from this point, although I hang on just about with the 1:30 pacemaker for the next few KMs but it took a lot more effort now than before. I finally started to suffer at the 10 mile mark and as the pacemaker called it quits here as well, and I felt my legs just not cooperating any more, it became a survival effort and I consciously gave up my 1:30 wish and started to concentrate on not losing the target of finishing with a faster time than yesterday.
Lots of support from the people around reading my name from the CRUK shirt helped, although if I had more energy I surely would have laughed when at this point someone shouted the encouragement "Well done Peter, looking strong" as I was fighting my demons telling me to stop running and start to walk a little bit!
In the end, this was a good time and yet another proof that my lucky number is 13...
Now on to recovery!
Running 1:33:13 21.2 km (4:24 / km) +99m 4:18 / km
ahr:166 max:177
6 PM
Note
Oooh, blisters, yay.
Not that surprising but still, Injinji socks and yet...
Trying out an advice I saw somewhere about threading a piece of well, thread through and leaving it in overnight to make it gentler and quicker to heal. Let's see if it works.
Not that surprising but still, Injinji socks and yet...
Trying out an advice I saw somewhere about threading a piece of well, thread through and leaving it in overnight to make it gentler and quicker to heal. Let's see if it works.
Saturday Mar 18, 2017 #
10 AM
Running warm up/down 11:50 2.2 km (5:23 / km) +45m 4:53 / km
ahr:150 max:165 shoes: Saucony Excursion TR8
Running race 1:34:19 21.15 km (4:28 / km) +191m 4:16 / km
ahr:171 max:184 shoes: Saucony Excursion TR8
New Forest Running Festival, Half Marathon.
3rd (almost 2nd) out of 121:
https://www.stuweb.co.uk/race/1zW/
Nice atmosphere, tried to pace myself given I knew I will have another half the next day.
Mostly ran completely my own pace, most of the time fluctuated between 2nd and 4th places due to weird things happening around me - a poor guy first lost his shoes in a muddy spot which I avoided, he then overtook me, then he was too cautious on a muddy downhill (understandable) where I could easily pass him (presumably because of my orienteering experience), then he tagged onto me, and I kept shaking him down a little but not enough as I then waited for him at every gate we crossed not wanting to shut it in his face. He finally overtook me at around 10km, and ran away, just enough so that when he forgot to turn left on the 1st loop I could not shout enough at him to hear so I "inherited" 2nd place. However, at this point I had someone else coming up to me, who then strangely could not keep up on the downhill and I next saw him only after the finish. From that point I ran alone, looking back at 19km there was no one in sight, so I was completely surprised when looking back with 500m to go I saw a guy running after me with a speed I could not believe. I started to push but younger legs got the better of me - despite me sprinting at sub 3:30 pace, in the end, he just ran past me and overtook me with 50m to go!
It was a bit more suffering than I thought it would be with more climb but especially the strong headwind bothered me quite a lot in the open areas.
Target pace was right on though, I wanted it to be sub 4:30 pace on average, which I achieved and given the course profile I am quite happy. 3rd place and 1st veterans as well.
3rd (almost 2nd) out of 121:
https://www.stuweb.co.uk/race/1zW/
Nice atmosphere, tried to pace myself given I knew I will have another half the next day.
Mostly ran completely my own pace, most of the time fluctuated between 2nd and 4th places due to weird things happening around me - a poor guy first lost his shoes in a muddy spot which I avoided, he then overtook me, then he was too cautious on a muddy downhill (understandable) where I could easily pass him (presumably because of my orienteering experience), then he tagged onto me, and I kept shaking him down a little but not enough as I then waited for him at every gate we crossed not wanting to shut it in his face. He finally overtook me at around 10km, and ran away, just enough so that when he forgot to turn left on the 1st loop I could not shout enough at him to hear so I "inherited" 2nd place. However, at this point I had someone else coming up to me, who then strangely could not keep up on the downhill and I next saw him only after the finish. From that point I ran alone, looking back at 19km there was no one in sight, so I was completely surprised when looking back with 500m to go I saw a guy running after me with a speed I could not believe. I started to push but younger legs got the better of me - despite me sprinting at sub 3:30 pace, in the end, he just ran past me and overtook me with 50m to go!
It was a bit more suffering than I thought it would be with more climb but especially the strong headwind bothered me quite a lot in the open areas.
Target pace was right on though, I wanted it to be sub 4:30 pace on average, which I achieved and given the course profile I am quite happy. 3rd place and 1st veterans as well.
Friday Mar 17, 2017 #
7 AM
Running 18:48 4.14 km (4:32 / km) +5m 4:30 / km
ahr:158 max:175 shoes: Adidas Supernova Glide
Shakeout jog in the morning in prep for the weekend
Wednesday Mar 15, 2017 #
6 PM
Running 1:21:59 15.77 km (5:12 / km) +45m 5:08 / km
ahr:144 max:154 shoes: Adidas Supernova Glide
Steady long - or at least planned as such.
Went to the post office expecting to pick up the race pack for Sunday's Reading half marathon - instead, it was the charity collection pack from Cancer Research Uk. That meant 2 things:
1.) I will have to get to Reading early on Sunday (or maybe drive back from work on Friday through Reading?) to get a replacement pack as mine disappeared
2.) I had a large donation giving bucket that I had to carry with me home
So that meant I had to run the rest of the planned long run carrying a bucket in my hand. I duly decided to abandon my plan to run a 2h+ session with 25km+ and cut it short, so finished only after 15k but 12k of that with the bucket in hand. Probably a few people on the promenade thought I was crazy...
Went to the post office expecting to pick up the race pack for Sunday's Reading half marathon - instead, it was the charity collection pack from Cancer Research Uk. That meant 2 things:
1.) I will have to get to Reading early on Sunday (or maybe drive back from work on Friday through Reading?) to get a replacement pack as mine disappeared
2.) I had a large donation giving bucket that I had to carry with me home
So that meant I had to run the rest of the planned long run carrying a bucket in my hand. I duly decided to abandon my plan to run a 2h+ session with 25km+ and cut it short, so finished only after 15k but 12k of that with the bucket in hand. Probably a few people on the promenade thought I was crazy...
Tuesday Mar 14, 2017 #
5 PM
Cycling (Commute) 23:37 6.21 km (15.8 kph) +26m
ahr:137 max:155
To training
Running intervals 38:36 8.03 km (4:49 / km) +28m 4:44 / km
ahr:157 max:178 shoes: Adidas Supernova Glide
Medium hills training.
Got there late so rushing to catch up, meaning subpar warm-up.
Muscles quite tight but got through OK in the end.
Paces:
34-34-35-34s
1:13-12-14-14s
34-36-35-35s
Got there late so rushing to catch up, meaning subpar warm-up.
Muscles quite tight but got through OK in the end.
Paces:
34-34-35-34s
1:13-12-14-14s
34-36-35-35s
Cycling warm up/down (Commute) 21:47 6.18 km (17.0 kph)
ahr:124 max:138
From training
Sunday Mar 12, 2017 #
11 AM
Running warm up/down 3:19 0.68 km (4:54 / km) +5m 4:43 / km
ahr:144 max:157 shoes: VJ Integrator 2017
Orienteering race 1:25:03 ** 11.85 km (7:11 / km) +98m 6:54 / km
ahr:158 max:172 spiked:27/27c shoes: VJ Integrator 2017
CompassSport Cup 2017 Heat, Brown course
Fairly disappointed in hindsight. Really only made 1 mistake (but that was a big one), on control 10 where the map was so off that I was entirely sure the control I saw wasn't the one I was looking for, even went and misread its control number and had to get back to it a few minutes later.
Probably too ambitious on the long leg cutting across the green not wanting to run all the way around.
But putting these aside I was significantly slower than expected relative to the other runners, even on legs where I have not made a mistake. Not fully sure about the reasons, the difference was larger than "usually expected" by recognising they are faster runners! I was actually pushing myself (or felt like I was anyway, although HR says otherwise), but the tussocky hard to run surface just wasn't favouring me. Possibly the travel the day before and the streak of 10+km runs with reasonable effort cost me as well. Really, I would have only been OK with my run if I was about 15 min faster, of which I can attribute about 7-8 minutes to mistakes but the rest is lost somewhere in running.
Fairly disappointed in hindsight. Really only made 1 mistake (but that was a big one), on control 10 where the map was so off that I was entirely sure the control I saw wasn't the one I was looking for, even went and misread its control number and had to get back to it a few minutes later.
Probably too ambitious on the long leg cutting across the green not wanting to run all the way around.
But putting these aside I was significantly slower than expected relative to the other runners, even on legs where I have not made a mistake. Not fully sure about the reasons, the difference was larger than "usually expected" by recognising they are faster runners! I was actually pushing myself (or felt like I was anyway, although HR says otherwise), but the tussocky hard to run surface just wasn't favouring me. Possibly the travel the day before and the streak of 10+km runs with reasonable effort cost me as well. Really, I would have only been OK with my run if I was about 15 min faster, of which I can attribute about 7-8 minutes to mistakes but the rest is lost somewhere in running.
Saturday Mar 11, 2017 #
8 AM
Orienteering 1:30:16 ** 9.97 km (9:03 / km) +373m 7:38 / km
ahr:150 max:168 spiked:12/12c shoes: Inov-8 Oroc 280
Vizsla Cup, Brown course.
Pretty ashamed of this "performance". This was a bit of an odd one for me in terms of where it fit in the training programme and I think that threw my whole run.
I was going to go and mentally prepared for the Megasprint Rallye (first day of the O-Marathon) which would have been a lot more technical and shorter, and completely different terrain. However, that just turned out not to fit the timing for the day (reaching my flight) so had to abandon that. At the same time, I wasn't going to have a hard run the day before the CompassSport Cup. This was well placed in reach of Budapest, but the course profile looked quite different to what I used to. With a lot of climb in it, I decided to take the running very easy and wanted to be precise.
Wel it looks like that is not how my mind works. I seem to not be able to disconnect physical intensity from mental intensity because I was all over the place, and in hindsight, I noticed that this is probably connected with the mindset where I just didn't mind spending time out there. For example, a number of times I was making a mistake, I stopped and spent a lot of time trying to figure out exactly where I was instead of running to a sure catching feature to relocate.
Several mapping inconsistencies did not help but to be fair this was just adding salt to injury and really wasn't the main cause of the vast majority of the time loss.
The terrain was also something that just didn't suit me. Very physical under foot, rocky, steep in places and brashings, so I was taking a lot of care of my ankles and that all cost time when out in those areas (which was the majority of time).
Most of the mistakes were actually due to imprecise compass bearings and just aiming roughly towards the controls or attack points, and of course what can you expect in that case... this.
Pretty ashamed of this "performance". This was a bit of an odd one for me in terms of where it fit in the training programme and I think that threw my whole run.
I was going to go and mentally prepared for the Megasprint Rallye (first day of the O-Marathon) which would have been a lot more technical and shorter, and completely different terrain. However, that just turned out not to fit the timing for the day (reaching my flight) so had to abandon that. At the same time, I wasn't going to have a hard run the day before the CompassSport Cup. This was well placed in reach of Budapest, but the course profile looked quite different to what I used to. With a lot of climb in it, I decided to take the running very easy and wanted to be precise.
Wel it looks like that is not how my mind works. I seem to not be able to disconnect physical intensity from mental intensity because I was all over the place, and in hindsight, I noticed that this is probably connected with the mindset where I just didn't mind spending time out there. For example, a number of times I was making a mistake, I stopped and spent a lot of time trying to figure out exactly where I was instead of running to a sure catching feature to relocate.
Several mapping inconsistencies did not help but to be fair this was just adding salt to injury and really wasn't the main cause of the vast majority of the time loss.
The terrain was also something that just didn't suit me. Very physical under foot, rocky, steep in places and brashings, so I was taking a lot of care of my ankles and that all cost time when out in those areas (which was the majority of time).
Most of the mistakes were actually due to imprecise compass bearings and just aiming roughly towards the controls or attack points, and of course what can you expect in that case... this.
Friday Mar 10, 2017 #
7 AM
Running hills 1:10:38 13.52 km (5:14 / km) +374m 4:35 / km
ahr:155 max:169
Up to water tower and back down, not pushing fully but determined to run all the way up including Diana steps - which I managed.
Cycling (Commute) 12:07 [3] 3.31 km (16.4 kph) +6m
4 PM
Cycling (Commute) 26:06 [3] 6.58 km (15.1 kph) +6m
Wednesday Mar 8, 2017 #
6 PM
Running intervals 1:13:41 15.58 km (4:44 / km) +34m 4:41 / km
ahr:155 max:174
Evening run - 2 laps around Margaret Island (no time for more) with 1k/1k alternating targeting 4min/km pace and recovery, plus the warm-up and cool down jog to/from.
Tuesday Mar 7, 2017 #
6 AM
Running 57:35 11.83 km (4:52 / km) +35m 4:48 / km
ahr:152 max:165
Steady level run (getting back to aiming at 180BPM cadence) to Margaret island, 1 lap and back. I was targeting the lap at 4:30 pace which should not be a problem, but felt much harder work than it should be. Probably still a hangover from the weekend race.
Sunday Mar 5, 2017 #
8 AM
Running warm up/down 7:16 1.4 km (5:12 / km) +3m 5:08 / km
ahr:148 max:154 shoes: VJ iRock 2016
Orienteering race 1:16:42 ***** 10.48 km (7:19 / km) +2m 7:19 / km
ahr:153 max:168 spiked:21/21c shoes: VJ iRock 2016
Juniper Cup 2017 Spring, M40 day 2
5th/21 - http://www.astrois.hu/boroka-tavasz/2017/BOR-TAV20...
But lost lots in navigation, so not that happy - clearly lots of others have lost even more. Physically suffering from the tough run yesterday but I wasn't expecting fast running from myself either. The navigational mistakes (estimating about 10 mins) can partially be explained with the maze like very difficult detailed terrain, see routegadget:
http://rg.mtfsz.hu/cgi-bin/reitti.cgi?act=map&...
Well, good practice.
5th/21 - http://www.astrois.hu/boroka-tavasz/2017/BOR-TAV20...
But lost lots in navigation, so not that happy - clearly lots of others have lost even more. Physically suffering from the tough run yesterday but I wasn't expecting fast running from myself either. The navigational mistakes (estimating about 10 mins) can partially be explained with the maze like very difficult detailed terrain, see routegadget:
http://rg.mtfsz.hu/cgi-bin/reitti.cgi?act=map&...
Well, good practice.
Saturday Mar 4, 2017 #
7 AM
Running warm up/down 4:18 0.89 km (4:49 / km) +12m 4:31 / km
ahr:149 max:159 shoes: VJ iRock 2016
Running race 2:12:56 24.31 km (5:28 / km) +783m 4:43 / km
ahr:164 max:176 shoes: VJ iRock 2016
Pilis Trail 2017 Half +
4th / 248 so very good, much better result than expected. Not usually running trail races so had no idea what time to expect, but targeted something between 2:15 and 2:30, having completed in 2:12 - I am chuffed.
I was taking it very steady on the uphill walking most of the steep climbs to avoid bonking, but given that I was OK in the end (in fact I started overtaking people in the last 1/3rd), I probably could have pushed those a bit more. Took my own water + gels so did not stop at the refreshment stations for refuel and managed it well throughout.
Results:
http://sportident.hu/20170304_PilisTrail_reszidok....
I was planning to push to a 4:30 pace / considering climbs it is just an effort-based plan) and I think I sort of managed that too.
4th / 248 so very good, much better result than expected. Not usually running trail races so had no idea what time to expect, but targeted something between 2:15 and 2:30, having completed in 2:12 - I am chuffed.
I was taking it very steady on the uphill walking most of the steep climbs to avoid bonking, but given that I was OK in the end (in fact I started overtaking people in the last 1/3rd), I probably could have pushed those a bit more. Took my own water + gels so did not stop at the refreshment stations for refuel and managed it well throughout.
Results:
http://sportident.hu/20170304_PilisTrail_reszidok....
I was planning to push to a 4:30 pace / considering climbs it is just an effort-based plan) and I think I sort of managed that too.
Friday Mar 3, 2017 #
7 AM
Running 43:58 7.26 km (6:04 / km) +228m 5:14 / km
ahr:147 max:165
Recovery "3 hills" jog Gellert / Nap / Castle hills but taking it quite steady to recover for tomorrow.
Thursday Mar 2, 2017 #
6 AM
Running hills 1:11:52 13.53 km (5:19 / km) +375m 4:40 / km
ahr:158 max:173
Budapest up to water tower and back, "usual" training route from my youth. Seem to be getting somewhat faster going up relative to last times so that is good feedback.