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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Psuba

In the 31 days ending May 31, 2017:

activity # timemileskm+m
  Running11 5:08:19 24.88 40.04 585
  Orienteering4 3:21:29 18.01(11:11) 28.99(6:57) 48374 /81c91%
  Cycling11 3:18:09 31.84(9.6/h) 51.24(15.5/h) 558
  Urban Orienteering3 1:00:42 7.88(7:42) 12.68(4:47) 6953 /53c100%
  Total25 12:48:39 82.61 132.95 1695127 /134c94%
  [1-5]25 12:48:23

» now

Wednesday May 31, 2017 #

5 PM

Running 20:09 [3]

Tuesday May 30, 2017 #

8 AM

Running 30:08 [3]

3 PM

Running 40:28 [3] 7.24 km (5:35 / km) +73m 5:19 / km

Running 1:56 [3] 0.44 km (4:27 / km)

Monday May 22, 2017 #

(rest day)

Physio appointment booked for tomorrow afternoon. Fingers crossed.

Sunday May 21, 2017 #

10 AM

Running warm up/down 4:12 intensity: (19 @1) + (45 @2) + (3:08 @3) 0.62 km (6:48 / km)
ahr:133 max:145 shoes: VJ iRock 2016

Urban Orienteering race 14:14 intensity: (9 @1) + (5 @2) + (5 @3) + (46 @4) + (13:09 @5) *** 3.13 km (4:33 / km) +42m 4:16 / km
ahr:173 max:184 spiked:14/14c shoes: VJ iRock 2016

SW Sprint Champs, Prologue.

Knowing there is very little at stake (everyone was going to be in the final, so "only" ranking points at offer) and the state of my knees I decided to make this a training run, plan well ahead and be in touch with the map all the time, slowing down to the needed degree.

Well I was planning so far ahead that I forgot to stick to my plan for earlier and ran from 3 to 5 (because that additional distance to 4 seemed as something I could optimise). If I wasn't planning 7-8 as I ran past #4 I would have noticed and corrected, but I didn't.

The map was a bit suspect in the open area as runnability varied quite a bit (e.g. path between #11 and #12 not mapped, area roughness quite different in between #13 and #12 relative to #14 and #13) which affected route choice and speed.

Anyway thrown away my SW Sprint Champ title so final was now only for pride/ranking points.

Running warm up/down 5:09 intensity: (3 @1) + (11 @2) + (4:06 @3) + (49 @4) 0.76 km (6:45 / km) +6m 6:29 / km
ahr:140 max:151 shoes: VJ iRock 2016

12 PM

Running warm up/down 6:00 intensity: (10 @0) + (40 @1) + (1:28 @2) + (3:42 @3) 0.76 km (7:56 / km)
ahr:127 max:146 shoes: VJ iRock 2016

Jog to start and already my knees started to hurt so much that I had to stop, thinking about going straight back and not even running the final. Convinced myself that I could, if needed, walk the final as an exercise of the mind.

Urban Orienteering race 15:39 intensity: (2 @1) + (7 @2) + (9 @3) + (37 @4) + (14:44 @5) *** 3.45 km (4:32 / km) +24m 4:23 / km
ahr:175 max:184 spiked:13/13c shoes: VJ iRock 2016

Slightly more tricky/route choices than the Prologue.

The knee did bother me but luckily didn't have to stop walking. In exchange made a few mistakes and was just generally running slow as is evident from the splits.
To #3 I ran past the control, had to stop, think through, turn around, 15sec.
Out of #7 I made a 90 deg error and ran down the NW road until I figured something isn't right, oriented the map to compass, turned around... but lost about 30sec there.

Post-race measurement also tells me that there were two suboptimal routechoices:
#6-#7 I took a route that was about 10-15s longer than optimal, also 4-5 probably a few sec suboptimal (not that that decided anything).

Not very happy with this run at all then, losing way too much time on all fronts. Fairly good planning although didn't quite understand the reason for #13 (would have gone that way anyway), also #8 (not having it would have made no difference to the course), then again for a sprint there were very few controls overall, or is it just my impression? The planner made good use of the complicated area that was not crossable in the middle, making us choosing a route 2x there - although that meant I ended up running through the same passage 3x, not sure if that was the optimal route.

Knee is very painful now, and I suspect really I need to go see a doctor and probably running will be out of the question for a while :(

Running warm up/down 1:11 intensity: (7 @2) + (1:04 @3) 0.17 km (6:55 / km)
ahr:133 max:140 shoes: VJ iRock 2016

Running warm up/down 6:29 intensity: (4 @1) + (20 @2) + (1:38 @3) + (4:27 @4) 1.05 km (6:10 / km) +7m 5:58 / km
ahr:147 max:156 shoes: VJ iRock 2016

Saturday May 20, 2017 #

8 AM

Running warm up/down 5:31 intensity: (28 @2) + (4:04 @3) + (59 @4) 0.93 km (5:55 / km) +4m 5:48 / km
ahr:142 max:150 shoes: VJ iRock 2016

Running tempo 21:13 intensity: (9 @2) + (12 @3) + (1:41 @4) + (19:11 @5) 5.01 km (4:14 / km) +12m 4:11 / km
ahr:171 max:180 shoes: VJ iRock 2016

Bournemouth parkrun # 199

Someone was running their 250th, kudos!

I thought I'll see how my knee behaves after a weeks rest, but consciously wanted to keep the tempo well below max effort - probably about 80% except for one or two short bursts to keep in reserve for the SW Sprint champs right after.

The knees started to complain at around 4km onwards and unfortunately quite bad afterwards. Well if a week off and ibuprofen didn't help I suspect I'll need to see a doctor :(

Running warm up/down 6:29 intensity: (26 @2) + (4:45 @3) + (1:18 @4) 0.97 km (6:40 / km)
ahr:141 max:152 shoes: VJ iRock 2016

11 AM


Drove to the SW Sprint Champs. Didn't find anyone there. Looked at the printed final details. Recognised that it isn't the 21st today. Drove back...

Sunday May 14, 2017 #

10 AM

Running warm up/down 10:15 intensity: (4 @0) + (9 @1) + (17 @2) + (6:47 @3) + (2:58 @4) 1.65 km (6:12 / km) +54m 5:19 / km
ahr:142 max:151 shoes: VJ Integrator 2017

Orienteering race 53:21 intensity: (4 @1) + (7 @2) + (1:16 @3) + (26:44 @4) + (25:10 @5) *** 7.5 km (7:07 / km) +167m 6:24 / km
ahr:164 max:176 spiked:17/17c shoes: VJ Integrator 2017

SE Championships, Blue course.

Switched down from Black hoping that my knee will last at least that distance. It really didn't, but was sort of OK for patches so wasn't that bad after all. 5th out of 56 although really in my full health I should have been ahead as this isn't my usual field. OK I give Stanley Heap his due as an M16 with young legs he likely could have beaten me healthy, but that he ran the sort of tie I really should normally.

Anyway - fairly well planned course despite the less than optimal terrain, giving us some varied Orienteering challenges - compass bearing to route selection to contouring.

My knee gave me first warning as I started to climb to #6 so dropped to walking losing about a minute or so, as I was spot on navigationally. Then again a firmer warning as I was running up the track on the long leg towards #8 and the terrain changed to brashings, unsurprisingly the high knee running caused a sharp pain - so again I started walking a bit and jogged carefully - still could have been close to winning the leg if I wasn't making a stupid mistake in the circle. I was very loose with my attachpoint and didn't hit the gully spot on, wasn't sure if I was too high or too low, suspected being too high but faffed about trying to figure out rather than just getting out on the trail and run one way - which is what I did in the end, but not before stupidly losing a lot of time. Lost about 2 mins right there.

Navigationally, apart from the big mistake to #8 there were some smaller hickups:
- to 3 not precise on bearing and almost ran past the control, 20s
- to 5 wasn't reading the map properly and forgot to check the control description to see which side of the small hill the control was, so faffed about for about 20s
- to 10 was too tentative on the path so lost about 10s but really should never have hit it as I was climbing too fast, so probably lost more on the direction
- to 11 I was following the direction of the connecting line between the controls, in hindsight it wasn't the line between the centres of the circles but somehow tangential, so I ended going the wrong direction and took quite a while until I believed that the features I could see on the ground are indeed the ones I was seeing on the map as they seemed to far left! Lost at least 50s
- to 12 I am not quite sure how I lost that much time according to the splits, probably took too long to get out on the track!
- to 16 I ran to the wrong bush, 10s

So probably lost about 3:50 sum on errors plus the knee.

Now to rest.

Saturday May 13, 2017 #

1 PM

Orienteering race 40:56 intensity: (1 @1) + (11 @2) + (11 @3) + (2:40 @4) + (37:53 @5) ** 6.3 km (6:30 / km) +97m 6:02 / km
ahr:173 max:185 spiked:18/18c shoes: VJ Integrator 2017

West Sussex Orienteering Weekend - Angmering Park, Middle Distance, Brown course.

Very tentative with my knee after only a day+ of taking Ibuprofain for my suspected knee inflammation. Knee mostly held up but I was quite careful especially with the uneven ground through the brashings and the NE area with a steep slope where the control was actually below uneven ground that was covered with undergrowth... Knee alert.

That said, only made a few actual errors, although most legs were simple, mainly compass bearing exercise (which I sometimes got right, sometimes not so much). I wasn't fast, however, and I think several times I took suboptimal micro route choices. I felt weak, not a surprise after recent weeks (lack of) training given my knee, I can imagine I lost quite some time on the dead running leg across the fields, and the physically demanding areas.
Still quite surprised to only be 15th out of 40 something, though a lot of people were on 38-39 minutes so probably a lot of people ran fairly error-free on this rather simple course and 2 minutes would have meant a lot of places.
The top guys were just simply too fast.
5 PM

Urban Orienteering race 30:49 intensity: (2 @1) + (11 @2) + (4 @3) + (1:26 @4) + (29:06 @5) *** 6.1 km (5:03 / km) +4m 5:02 / km
ahr:172 max:181 spiked:26/26c

Chichester Urban, Mens Vets.

Slow and started to feel my knees from about halfway. But clearly in an urban race I usually do around 4:45 average pace, this one over 5m without any big climbs so I wasn't just feeling it, there is evidence. Hopefully will get over this in a few weeks and then get back to shape over the summer.

Interesting area, shame about the variable quality of planning. Some really interesting and tricky legs but also some fairly substandard ones, notably two controls were just inviting people to commit rule violations (reaching over) when I think it wasn't really necessary to plan those controls/legs that way. Placing the controls in a slightly different location would have helped even if I am not convinced the legs were fully thought trough in any case. Quite a few dog legs.

Not many mistakes but one of them hurt quite a bit - I misread the control description on one where it wasn't clear which part of a fence/wall the control was supposed to be (I read another control's description) so duly went the wrong place and had to double back and run around.

No idea about the result because I left before the fast guys started to come back, but I imagine they would have been quite a bit faster.

Knee feeling quite a bit timid now after the race, hopefully, it will go by tomorrow - I have downgraded from Black to Blue with a hope that my knee will last that long. I'll only go if it isn't playing up in the morning.

Wednesday May 10, 2017 #

7 AM

Cycling 12:18 [3] 3.38 km (16.5 kph) +39m

4 PM

Cycling 15:53 [3] 4.29 km (16.2 kph) +45m

Cycling 5:42 [3] 1.22 km (12.8 kph) +3m

Tuesday May 9, 2017 #

3 PM

Running intervals 1:15:12 intensity: (2 @0) + (7:10 @1) + (9:53 @2) + (13:31 @3) + (26:58 @4) + (17:38 @5) 9.25 km (8:08 / km) +208m 7:18 / km
ahr:147 max:182

Spari training - terrain intervals + track intervals

Ran with a purpose to see how my knees react. They were OK for the first few then started to play up so I bailed a few sessions then ran next to the steps instead of. Then in the track session with high knees it started to really hurt. Bailed that, back to straight running.
Were reasonably OK for the session.

Then it started to hurt after the session again. I think this may mean it is inflammation rather than mechanical, which I think is a good thing, I need to rest it more and take inflammatory meds. Back to taking taking lots of rest.

Monday May 8, 2017 #

9 AM

Cycling (Commute) 12:37 [1] 2.72 km (12.9 kph) +39m

11 AM

Cycling (Commute) 22:28 [2] 6.19 km (16.5 kph) +52m

5 PM

Cycling (Commute) 12:44 [2] 3.33 km (15.7 kph) +41m

Saturday May 6, 2017 #

8 AM

Cycling 24:08 [2] 6.27 km (15.6 kph) +105m
ahr:137 max:162

Back home from Sz. Knee better on the bike than off it. Difficult to walk.
11 AM

Running 4:01 intensity: (6 @1) + (16 @2) + (1:06 @3) + (2:33 @4) 0.6 km (6:44 / km) +40m 5:03 / km
ahr:146 max:162

Orienteering race 1:08:35 intensity: (3 @1) + (1:33 @2) + (9:00 @3) + (29:15 @4) + (28:44 @5) *** 8.45 km (8:07 / km) +187m 7:18 / km
ahr:160 max:178 spiked:16/23c (injured) shoes: Inov-8 Oroc 280

Honved cup, M21A.

Abandoned the run after about 2/3rd of the course. My first DNF for I don't even remember how long, my knees have packed it in and I got to the point where it was difficult to even walk. Decided to not run the last loop (including going up the steep hillside to #15 and walk/jog to the finish instead.

Farily OK run up until that point except for #4 where a directional error took me out of the map and took time to convince myself that the distinct feature I was seeing really wasn't on the map.

Otherwise, a few smaller mistakes and losses. The "white" forest would have been but for the huge amount of fallen branches which meant it was mainly a high knee exercise and a few route choices of using paths was the wrong one as paths had more trees lying across than the forest around in some places.

Saw a pack of boar, (6) running across about 10m from me, that was the highlight of the day.

Running 8:58 intensity: (1:32 @2) + (4:08 @3) + (3:18 @4) 0.99 km (9:01 / km) +21m 8:10 / km
ahr:140 max:158

4 PM

Cycling 30:02 [2] 7.66 km (15.3 kph) +43m

To Sz

Friday May 5, 2017 #

7 AM

Cycling (Commute) 10:47 [2] 3.13 km (17.4 kph) +41m

3 PM

Cycling (Commute) 15:43 [2] 3.82 km (14.6 kph) +29m

Cycling (Commute) 10:34 [2] 2.56 km (14.5 kph) +54m

10 PM

Running 9:47 [2] 1.69 km (5:48 / km) +21m 5:27 / km

Jog to try and catch the last tram. Didn't make it.

Thursday May 4, 2017 #

10 AM

Cycling (Commute) 12:26 [2] 3.35 km (16.2 kph) +40m

5 PM

Cycling (Commute) 12:47 [2] 3.33 km (15.6 kph) +29m

Tuesday May 2, 2017 #

6 PM

Running (Terrain 1k loops) 51:11 intensity: (2:00 @1) + (10:13 @2) + (8:05 @3) + (15:35 @4) + (15:18 @5) 7.9 km (6:29 / km) +139m 5:57 / km
ahr:149 max:182 shoes: Saucony Excursion TR8

Wessex Tuesday training.

4x1k long terrain loops out in the heath.

Good to get out there with the group on the heath, even if I was late due to work so ran the last 1k loop alone to make up for the first one I missed.

Pushed quite hard on the first 2, overtaking everyone, I did then ran the 3rd tucking behind Alan. The 4th alone was the most difficult and really just was clear that the legs aren't 100% back yet.

Quite decent tempo, mainly on the first 3 loops and was fairly OK on the uphill sections too. Died spectacularly on the 4th.

My right knee kinda seized up at the end and after the training which is not a good sign. It started to do this after yesterday's session but I was hoping to have shaken it. Not quite, and I find it hard to move in the evening. Next few days will have less training (travel etc) so hope the rest will take care of it because this is something new.

Monday May 1, 2017 #

6 PM

Orienteering 38:37 intensity: (5 @1) + (11 @2) + (6 @3) + (9:19 @4) + (28:56 @5) *** 6.74 km (5:44 / km) +33m 5:36 / km
ahr:168 max:179 spiked:23/23c shoes: VJ iRock 2016

Wessex club night, Holton Lee.
Mass start 3x loop mixed race.

Good use of a relatively small area, well planned by Jon. The only complaint is with the decision to have courses run in a random direction as legs weren't equally challenging depending on which direction they were run. Plus the map wasn't accurate in places, but to be honest that hardly lost time for me.

I have, however, made many many mistakes and felt a bit like a beginner out there at times. Lost at least 3-4 minutes cumulatively. Starting at 1, 2... spending 1:30 behind the wrong building... just embarrassing really.

Managed to avoid the rain, but did not avoid the thorns, including one that nestled into one of my toes early on and kept stinging throughout, then by the third loop the "usual" blister appeared as there were a few marshy areas early on soaking my shoes which I wasn't really prepared for.

2nd/19 but very surprised not seeing only Dale and not at least 3-4 people when I got to the finish after such a poor run.

Would have been quite fun if not for my stupidity and toe/blister.

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