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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Psuba

In the 31 days ending Aug 31, 2017:

activity # timemileskm+m
  Running9 8:05:40 53.2(9:08) 85.62(5:40) 1272
  Cycling14 6:47:15 57.77 92.97 630
  Orienteering5 3:40:48 18.15(12:10) 29.21(7:34) 69946 /46c100%
  Total23 18:33:43 129.12 207.8 260246 /46c100%
  [1-5]23 18:33:13

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Thursday Aug 31, 2017 #

5 PM

Cycling (Commute) 22:57 [1] 3.88 km (10.1 kph)

7 PM

Cycling (Commute) 35:31 [2] 5.73 km (9.7 kph) +38m

Tuesday Aug 29, 2017 #

5 PM

Cycling warm up/down (Commute) 20:06 [3] 6.94 km (20.7 kph) +30m


Running intervals 42:15 [4] 7.22 km (5:51 / km) +234m 5:02 / km
shoes: Haglofs Gram XC 2016

Wessex Summer medium hills training.
Warm up + 4x half + 4x full 4x half as usual.
Tough to have another strong session in a row, but that's the only way getting back to normal shape!

Lots of buds out, Sheila/Julie/Becca/Tim/Dale/Gavin/Rob/Andy/Roger/Alan so proper tempo and mini races up the hills.

Cycling warm up/down (Commute) 8:35 [3] 2.11 km (14.7 kph) +6m

To Pub
8 PM

Cycling warm up/down 28:53 [3] 8.39 km (17.4 kph) +41m


Monday Aug 28, 2017 #

6 PM

Running intervals (Speed Endurance) 56:30 [5] 10.45 km (5:24 / km) +25m 5:21 / km
shoes: Haglofs Gram XC 2016

Moov Level 25 Speed Endurance session on the promenade.

Level 4 is 1 mile intervals at sub 4:07 pace with 1:30 off. Had almost 4 intervals, cut the last short to peel off for cool down towards home.

In fact could have probably passed level 26 but wanted to be conservative the first time back on these sessions.

Sunday Aug 27, 2017 #

3 PM

Cycling (Turbo trainer) 22:02 [4] 8.47 km (23.1 kph)

Trainer high turnover session

Saturday Aug 26, 2017 #

8 PM

Running 1:10:52 [4] 13.64 km (5:12 / km) +122m 4:58 / km
shoes: Haglofs Gram XC 2016

After a week off, a "usual" all zig-zag training run out to Bmth pier, then on the way back a 1km sand run to Boscombe pier. Tried to push the uphills to 90% effort, pushing some of the downhills and taking the level sections with a steady 4:30 pace. Eased off for the final bits and was taking the warm up section easy too, so a real mixed/fartlek session.

Sunday Aug 20, 2017 #

9 AM

Cycling 24:25 [3] 6.84 km (16.8 kph) +76m

Orienteering race 19:34 [4] *** 3.2 km (6:06 / km) +2m 6:05 / km

Silvanus Cup, "Tricky" course.

Basically a compass training, with only the surroundings of the controls on the map with big white elsewhere.
Should have easily won it had I not make a nearly 4 min 180 deg mistake - the blue lines are the other way around. Without the ability to tick off collecting features on the blank map, I just ran on bearing until it really didn't make sense any more. Also as my hungarian compass does not have distance markers, I couldn't pace count so could only rely on rough judgement... ah well.

Orienteering race 21:12 [4] 4.07 km (5:13 / km) +2m 5:12 / km

Running 17:56 [4] 3.33 km (5:23 / km) +5m 5:20 / km

Silvanus Cup, Medium course. Starting to really tire at this point as I was pushing all the others.

Cycling 25:05 [3] 6.57 km (15.7 kph) +61m

Friday Aug 18, 2017 #

6 AM

Running 58:10 [4] 11.77 km (4:56 / km) +104m 4:44 / km

Morning out to Margaret island by running up through Castle hill, then one circuit of Margaret island aiming at 4:30 tempo, then back jogging. Getting hot again.
9 AM

Cycling 14:10 [3] 3.4 km (14.4 kph) +41m

3 PM

Cycling 32:07 [3] 7.5 km (14.0 kph) +55m

Cycling 19:57 [3] 5.77 km (17.4 kph) +59m

Thursday Aug 17, 2017 #

7 AM

Cycling 12:14 [3] 3.32 km (16.3 kph) +40m

5 PM

Cycling 13:25 [3] 3.27 km (14.6 kph) +28m

Wednesday Aug 16, 2017 #

3 PM

Orienteering race 17:13 [4] *** 2.81 km (6:07 / km) +91m 5:16 / km

Summer Spartacus Cup, long.

Lost about 1:10 quite early on as I confused roads - the curse of knowing the terrain (but not the map), I simply was certain that the map edge was closer than in reality, not containing a section it actually did.

Not the best shoes for the steep hillsides.

Orienteering race 12:04 [3] 1.95 km (6:12 / km) +51m 5:28 / km

Summer Spartacus Cup, middle

Orienteering race 5:17 [3] 0.9 km (5:53 / km) +20m 5:17 / km

Summer Spartacus Cup, short.

Decent sprint training overall if without the route choice challenges.

Tuesday Aug 15, 2017 #

7 AM

Cycling 11:05 [3] 2.44 km (13.2 kph) +43m

Cycling 12:34 [3] 2.51 km (12.0 kph) +48m

Monday Aug 14, 2017 #

6 AM

Cycling 11:49 [3] 3.33 km (16.9 kph) +39m

5 PM

Cycling 15:35 [3] 3.45 km (13.3 kph) +28m

Saturday Aug 12, 2017 #

9 AM

Running warm up/down 10:36 intensity: (28 @2) + (4:28 @3) + (5:40 @4) 1.22 km (8:41 / km) +104m 6:06 / km
ahr:145 max:158 shoes: Inov-8 Oroc 280

Orienteering race 46:21 intensity: (5 @0) + (11 @1) + (6 @2) + (47 @3) + (24:11 @4) + (21:01 @5) **** 5.3 km (8:44 / km) +173m 7:31 / km
ahr:162 max:179 spiked:15/15c shoes: Inov-8 Oroc 280

Hungaria Cup Day 5, M40.

Temperatures dropped to get down to about 24 degrees which is a lot more manageable, and with Saturday not having to worry about work, I was prepared to finally invest into this day and attack the course properly, pushing hard.

This lasted all the way until, mmmm... about 30 seconds. running hard, downhill, branches across and whilst things are a bit hazy, I may have been flipping my map to check control descriptions (as I forgot to take loose descriptions before the start...), anyway gravity took the better and I took a huge tumble, as in, proper head over heels, tumbles and everything. Jumping up I checked the map and realised I can't see half the course, checking why I saw it was completely bloody... so I promptly saw that my right hand has a finger quite twisted and blood pouring. With the adrenalin pumping I wasn't quite feeling it so wasn;t sure how bad it was - as the first two controls were towards the arena I decided to jog on and see how it holds up before giving up and retiring. But at this point, all bets were off.

At around #2 whilst the blood was still flowing, it seemed manageable as I was holding my right hand up (a bit strange running that way), so I have decided to try and complete the course. From this point on, a lot of the challenge was moderating my pace so that the blood wasn't pumping too hard out of my finger and listening to my body fully expecting it to go weak from the blood loss at some point. That did thankfully not come, but of course the pace wasn't anywhere near what I should have had, and made quite a few smaller navigational mistakes and hesitations all the way through. Surprisingly this still was my best placing of the week... seems like temperatures make more of a difference than injury...?

Friday Aug 11, 2017 #

11 AM

Orienteering race 1:01:45 intensity: (4 @0) + (18 @1) + (5 @2) + (26 @3) + (27:49 @4) + (33:03 @5) **** 6.69 km (9:14 / km) +237m 7:50 / km
ahr:165 max:180 spiked:15/15c

Hungaria Cup, day4, M40

A well challenging course with a different terrain, varied but mostly good runnability. I suspect route choice was important in some cases where I may not have been making the best choices. That said, not of lot of navigational mistakes except for #12 where I was tired and went to #13 first so had to climb back.

But that wasn't the real problem. Once again, the heat was - started at the height of the heat so even warmer than the day before. This meant the same thing - slow running to control the HR. Just not used to these temperatures in the UK any more, so could not really push. Too bad.

Thursday Aug 10, 2017 #

10 AM

Running warm up/down 28:34 intensity: (6 @1) + (1:01 @2) + (3:20 @3) + (23:47 @4) + (20 @5) 3.12 km (9:10 / km) +181m 7:06 / km
ahr:153 max:166 shoes: Inov-8 Oroc 280

Warm-up jog from our "hotel" to the start for day 3 of Hungaria Cup. From memory, which meant I took a longer route than was necessary.
Given this was middle of the day with about 32 degrees, I was completely soaked in sweat by the time I got to the start.

Orienteering race 37:22 intensity: (19 @2) + (21 @3) + (3:15 @4) + (33:27 @5) **** 4.29 km (8:43 / km) +123m 7:38 / km
ahr:171 max:183 spiked:16/16c shoes: Inov-8 Oroc 280

Hungaria Cup, day 3, M40.

A really interesting terrain with lots of sinkholes. Technically didn't have a bad run, one serious mistake on 7 and a bit wobbly on a few such as 3 and 15, in hindsight suboptimal on 14.

But this wasn;t the problem: the heat was. Started well but something just wasn't right. I checked my HR after a few controls and it was too 172+ without much effort, basically thanks to the heat. So I adjusted my tempo and really wasn't giving anywhere near 100% for the vast majority of the course. Unsurprisingly not a very good result then, which is a shame because the course and terrain was quite enjoyable.

Running warm up/down 19:17 intensity: (10 @1) + (2:10 @2) + (12:03 @3) + (4:54 @4) 2.17 km (8:54 / km) +70m 7:40 / km
ahr:140 max:156

Back to the hotel but added some extra climb as I was hoping to take the big road all the way - which kept climbing and climbing... not the most enjoyable in the ~34-35 deg heat.

Tuesday Aug 8, 2017 #

6 PM

Running 1:05:25 intensity: (12 @0) + (10 @1) + (33 @2) + (5:39 @3) + (39:49 @4) + (19:02 @5) 10.39 km (6:18 / km) +273m 5:34 / km
ahr:159 max:180

After work, still in the heat. Tried to run the usual Balaton circuit at Revfulop - up to the lookout and then around the hill trails back down. Of course managed to get lost and ended up forced to go straight through the woods, collecting about 10000 spiders with their webs. Not a pleasant experience, at times through what would be med green on an orienteering map, without terrain gear (e.g. short socks). I could have ran around on tracks to find my way back but really that wasn;t an option as the sun have started to set and I did not have any lights with me, so had to get out of the forest before it got dark.

Positives - I did see two different packs of boar.

I am starting to think this woods could actually be an interesting Orienteering terrain. Although I am sure the competitors would hate the spiders.

Saturday Aug 5, 2017 #

8 PM

Running warm up/down 5:53 intensity: (7 @1) + (21 @2) + (34 @3) + (4:51 @4) 1.06 km (5:33 / km) +2m 5:31 / km
ahr:152 max:164

Running race 1:50:12 intensity: (4 @2) + (1:16 @3) + (6:51 @4) + (1:42:01 @5) 21.25 km (5:11 / km) +154m 5:00 / km
ahr:173 max:181

Budapest Night Run half marathon.

Ran this as a very tentative, experimental race.

Only entered a day before - wasn't sure if I was gonna be in Hungary at all before, so wasn't looking for anything - this was just suggested and the start/finish being 2 minutes from my flat I figured at least it isn't a lot of logistical effort.

However, I knew I was not in shape, haven't ran anything even close to this distance since the Marathon in May, but the knee started to get better so I figured I'll treat this as an exploration to see how far I can go. Duly didn't prepare properly either on the day (eating etc).

It went OK at first going uphill to the castle, but then then downhill the other side, although faster as expected, it wasn't as free flowing as it would have been with proper training. Then came the banks of the Danube, first southm then turning back all the way to the "Island" entry, then all the way back to the finish. A rather boring long section but that wasn't the issue from the races perspective. What was an issue were two additional factors on top of my lack of shape:
1. temperature. With about 32 degrees C at night, my body wasn't handling this well. Kept checking the HR and had to keep slowing to keep it in check - so whilst the tempo was OK up until about 6-7km, from there on I gradually slowed to manage it. Frustrating as otherwise, I seemed to have been surprisingly OK - lungs and legs were not complaining much. So I stopped at each refreshment point just a little to drink+pour water on myself and stretch a little. That is, until about 15km point where I had to stop a bit longer to properly stretch my legs as the hamstring came tighter as it usually does. This was the point where the 5 min/km pacers passed me to my great annoyance because there wasn't much I aimed for but I wanted to finish ahead of that pacer. Ah well.
2. energy intake. I messed it up - so far in the half-M's I've ran I took my own gel and measured it exactly when, so at about 10km points I took it. On this day, I didn't take any with me so relied on race refreshment. This meant two things: the gels they provided was unknown to me, and it was also not at the point I usually take the gel. They offered it at 8.5km, which I used, and then at around 17km where I figured I won't need it any more as there isn't much difference between 10km and 8.5km, plus I took on a bit of ISO drink and a piece of banana at other refreshment points. But I did not factor in the additional effects of the heat and clearly the timing I usually had was very finely balanced, so... I ended up hitting the wall at around 19km. Something I usually don't do any more, but this time proved different. I guess it may also be due to the fact that I was somewhat slower than usual - in all of my previous half-M races I have finished by this time. So I had to in fact stop again just under the chain bridge (with the finish practically in sight), use that stop to stretch a little and then pick myself up and limp in.

The good news was that my knee held up which was to be honest, slightly more than I expected. I have fully expected to potentially having to abandon the race, so positive is that I have completed it.

On the other side - what idiot thought that a good finisher present is a bottle of wine which they give you without any carrying equipment??? With all the sweat and tiredness I have struggled to carry it home...

Tuesday Aug 1, 2017 #

8 PM

Cycling (Indoor trainer) 49:40 intensity: (9 @0) + (41 @1) + (5:53 @2) + (19:06 @3) + (21:56 @4) + (1:55 @5)
ahr:144 max:167

Cycling (Indoor trainer) 27:05 intensity: (15 @2) + (12:15 @3) + (14:34 @4) + (1 @5) 9.06 km (20.1 kph)
ahr:148 max:166

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