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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Psuba

In the 31 days ending Dec 31, 2017:

activity # timemileskm+m
  Running22 20:24:35 135.7(9:01) 218.38(5:36) 2591
  Hike/Walk2 5:04:29 12.54(24:17) 20.18(15:05) 910
  Orienteering4 5:02:14 27.19(11:07) 43.76(6:54) 62799 /99c100%
  Cycling5 3:10:51 38.23(12.0/h) 61.53(19.3/h) 357
  Night Orienteering3 1:59:09 9.14(13:02) 14.72(8:06) 26330 /30c100%
  Urban Orienteering1 47:33 5.55(8:34) 8.93(5:19) 19832 /32c100%
  Total31 36:28:51 228.35(9:35) 367.5(5:57) 4946161 /161c100%
  [1-5]31 36:27:00

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Sunday Dec 31, 2017 #

12 PM

Running hills 1:47:54 intensity: (3 @0) + (40 @1) + (3:56 @2) + (46:43 @3) + (50:59 @4) + (5:33 @5) 19.53 km (5:31 / km) +466m 4:56 / km
ahr:147 max:171

Steady up Janos-hill and back. This time I did push a bit more for a better time on the uphills - no PRs but slightly better times and still not max effort.

Saturday Dec 30, 2017 #

8 AM

Hike/Walk 3:24:48 [3] 13.08 km (15:39 / km) +895m 11:40 / km

The usual pre-NYE hike up Borzsony hills with the gang. My 10th time
1 PM

Hike/Walk 1:39:41 [3] 7.09 km (14:03 / km) +16m 13:54 / km

Friday Dec 29, 2017 #

11 AM

Running hills (HR control) 1:11:00 intensity: (2 @0) + (17 @1) + (56 @2) + (32:24 @3) + (36:57 @4) + (24 @5) 12.56 km (5:39 / km) +409m 4:52 / km
ahr:147 max:166

Shorter easier effort run but still using local hills, to keep the theme of hills training period going while I can before returning to the flatter UK.

Used each of the central Budapest hills (Gellert, Castle, Nap hills), with doubling up on Gellert. Once again keeping HR under control except for keeping up the running motion even if it meant HR going a bit higher for periods.

Struggled quite a bit on this one - probably got out too late so low on energy and felt very weak (uphill to Castle hill with head wind didn't help). Nearly gave up after 3km or so but kept on grinding away and eventually returned to OK feeling. Not the best training session nevertheless. Hopefully they will pay off next year.

Wednesday Dec 27, 2017 #

11 AM

Running hills 2:08:51 intensity: (10 @1) + (1:38 @2) + (15:58 @3) + (1:38:05 @4) + (13:00 @5) 22.26 km (5:47 / km) +594m 5:06 / km
ahr:154 max:176

Steady run up Janos-Hill and Hars-hill.
Tried to keep HR control for most of the time but lower limit for tempo was to keep running, so on steeper inclines HR went up - happy to have been able to keep running on all of the inclines though, clearly my running form starting to come back to what it was a year ago, before I had to take time off due to the knee injury after the marathon.

Tuesday Dec 26, 2017 #

10 AM

Running tempo 1:04:02 intensity: (13 @0) + (5 @1) + (27 @2) + (15:29 @3) + (23:13 @4) + (24:35 @5) 13.04 km (4:55 / km) +63m 4:48 / km
ahr:155 max:173

6k tempo run around Margaret Island running track (wind direction clearly visible from the pace...) with wu/cd.

Sunday Dec 24, 2017 #

1 PM

Running long (HR control) 1:32:29 intensity: (20 @0) + (35 @1) + (1:31 @2) + (14:44 @3) + (1:15:19 @4) 17.17 km (5:23 / km) +119m 5:12 / km
ahr:148 max:156

Another loop around the Maine banks & a few loops of Gunthersburgpark to finish off just before getting out to the family outing to listen to the bells tolling all around town.

Just slightly pacier than it should have been for the target HR but I was afraid that I will be too late getting back so could not hold back enough.

Garmin just about having enough juice to record this - hoping there is a charger in Budapest where I will be heading tomorrow!

Saturday Dec 23, 2017 #

8 PM

Running 56:21 intensity: (12 @0) + (14 @1) + (58 @2) + (23:30 @3) + (21:01 @4) + (10:26 @5) 10.91 km (5:10 / km) +95m 4:57 / km
ahr:151 max:175

1.5k loops of Gunthersburgpark. Alternated between recovery and tempo pace (4:30m/k)

Friday Dec 22, 2017 #

2 PM

Running long (HR control) 2:16:33 intensity: (1:18 @1) + (5:02 @2) + (1:03:57 @3) + (1:06:16 @4) 24.01 km (5:41 / km) +179m 5:29 / km
ahr:144 max:163

To Schwanheimm and back, aiming at 145 BPM HR and mostly focusing on running technique.

Bit boring.

Thursday Dec 21, 2017 #

10 PM

Cycling (Commute) 12:37 [3] 2.0 km (9.5 kph) +28m

back from watching Star Wars VIII

Wednesday Dec 20, 2017 #

9 AM

Running intervals (Sprint Intervals) 53:57 intensity: (2 @0) + (17 @1) + (5:45 @2) + (17:07 @3) + (20:32 @4) + (10:14 @5) 8.96 km (6:01 / km) +40m 5:53 / km
ahr:149 max:178

Moov Level 16 intervals x10 in drizzling rain in Frankfurt park (so semi-trail).

Monday Dec 18, 2017 #

8 AM

Cycling (Commute) 3:16 [3] 0.94 km (17.3 kph) +3m

Cycling (Commute) 5:10 [3] 1.29 km (15.0 kph)

Sunday Dec 17, 2017 #

12 PM

Orienteering race (Black) 1:43:17 intensity: (1 @1) + (23 @2) + (15:07 @3) + (1:11:55 @4) + (15:51 @5) *** 13.78 km (7:30 / km) +184m 7:02 / km
ahr:156 max:172 spiked:27/27c shoes: VJ iRock 2016

SN Trophy, Ash Vale - black course.

Just about as bad as can be without a major mistake.

Started when I was late in the first place setting off but then ran into an accident on the A31 - so I got to the location 15 minutes after the closing of the start window... With a quick putting on the shoes, they let me start, but no warmup/stretching, no mental prep, and I started off from the bottom of the hill about 300m from where others have started...
The weather was very poor as well with rain etc, everything soaked, which did not help my blisters as my socks were wet within minutes, and probably got the worst of the terrain of everyone, and there weren't many elephant tracks either.

I had very low level of motivation throughout, which is quite visible from the HR which hardly got into the racing zone. It was more of a jogging to be honest.

I did not make any big mistakes, but have made quite a few small ones in the circles and was stopping/checking much more than I should if I am in the zone. At one point I had to work my way around the machines as they were doing heath management right next to two controls.

Anyway - got around and I am sure this will help in the long run with my shape - that was kinda the goal today, it just would have been better if I could have put a better mental framing for the whole event and got something out of it from that perspective too.

Running warm up/down 2:21 intensity: (11 @1) + (28 @2) + (1:42 @3) 0.28 km (8:33 / km)
ahr:130 max:141 shoes: VJ iRock 2016

8 PM

Cycling 49:18 intensity: (2:08 @1) + (24:33 @2) + (21:29 @3) + (1:08 @4) 16.52 km (20.1 kph) +93m
ahr:126 max:159

Saturday Dec 16, 2017 #

8 AM

Running warm up/down 5:00 intensity: (35 @2) + (1:30 @3) + (2:55 @4) 0.91 km (5:29 / km) +2m 5:26 / km
ahr:144 max:154 shoes: Haglofs Gram XC 2016

Running tempo (Parkrun) 22:25 intensity: (8 @1) + (7 @2) + (38 @3) + (6:42 @4) + (14:50 @5) 5.03 km (4:28 / km) +3m 4:27 / km
ahr:166 max:180 shoes: Haglofs Gram XC 2016

Parkrun aiming at 4:30 tempo - not too slow but not 100% given the planned races over the next 2 days, so decided to get back to the tempo I targeted/ran early in the year for my HM/M races. Did that as I was deciding it was time to assess if I am starting to get back in shape now.

Running warm up/down 20:08 intensity: (12 @1) + (1:21 @2) + (14:27 @3) + (4:08 @4) 3.12 km (6:28 / km) +5m 6:25 / km
ahr:141 max:151 shoes: Haglofs Gram XC 2016

HR isn't coming back down as quickly as I would like after a run even when I am jogging. Not fit yet? Lack of sleep?
5 PM

Running warm up/down 5:31 intensity: (1:19 @3) + (4:12 @4) 0.98 km (5:37 / km) +6m 5:28 / km
ahr:149 max:158 shoes: Inov8 X-Talon 212

To start

Urban Orienteering race 38:22 intensity: (4 @1) + (6 @2) + (42 @3) + (4:15 @4) + (33:15 @5) *** 7.16 km (5:22 / km) +185m 4:45 / km
ahr:170 max:182 spiked:24/24c shoes: Inov8 X-Talon 212

Brighton City Race night event, course 2 (Mens Vets).

Good fun mass start as usual.

Varied performance, in a way surprised to come 2nd.

Quite a few suboptimal route choices but from the splits it looks like others made the same mistake or similar in some cases.

The ones that counted really were the split going up from the seaside to the hill where I missed the alley I wanted to use and then running into a dead end, and a momentary confusion/madness just before the butterfly. I was running ahead/together with Kevin at that point but I lost map contact and stopped to figure out where I was. Probably a bad decision to not trust him/them at that point in the race having the same control and follow him instead of stopping. Lack of experience in head to head racing I am afraid. So as I stopped to relocate it took me about 40s just in that instance - I lost by 30s in the end. That said, like I mentioned, several other suboptimal route choices, some deliberate to make navigation / running surface more dependable.
Not very strong running the uphill sections, kept losing time in those, but quite happy with my speed on level/downhill sections and speed of decision making/navigation in general.

Got a couple of blisters on both of my small toes - been a while since I used these pair of X-Talons, clearly not a good combination with the Inov-8 socks I had given how tight they are.

Running warm up/down 4:08 intensity: (2 @1) + (33 @2) + (2:06 @3) + (1:27 @4) 0.62 km (6:42 / km) +11m 6:10 / km
ahr:140 max:150 shoes: Inov8 X-Talon 212

Urban Orienteering race 9:11 intensity: (4 @1) + (6 @2) + (32 @3) + (5:24 @4) + (3:05 @5) *** 1.77 km (5:11 / km) +13m 5:00 / km
ahr:162 max:170 spiked:8/8c shoes: Inov8 X-Talon 212

Lanes supersprint.

Well this was supposed to be fun, but a.) I was told the controls were SIAir enabled and they weren't, so I have spent quite a few seconds in the first 3 controls, going back after not hearing the beep and getting the dibber from my wrist to dib. Also, quite a few drunken people in the lanes, one large chap enjoyed actively blocking me in one of the lanes, in the end I had to physically move him to the side... He thought it was funny. Lots of people still there so some innocent walkers-by I had to walk behind for a while with no chance of overtaking. Not angry with the latter, upset with the drunken guy deliberately blocking me though.

I think I ended up 3rd anyway.
10 PM

Cycling 27:44 intensity: (33 @1) + (2:24 @2) + (23:28 @3) + (1:19 @4) 9.52 km (20.6 kph) +37m
ahr:136 max:162

Just turning the legs over after the long drive

Friday Dec 15, 2017 #

Note

Company X-Mas party so work+travel and got home 2am. Not very good prep for the weekend races...

Thursday Dec 14, 2017 #

7 PM

Running long (HR control) 2:07:05 intensity: (12 @0) + (12 @1) + (19 @2) + (25:21 @3) + (1:36:02 @4) + (4:59 @5) 22.65 km (5:37 / km) +290m 5:16 / km
ahr:150 max:171 shoes: Adidas Supernova Glide

Long HR control jog, up/down all zig-zags to get some climb in outwards.

Tuesday Dec 12, 2017 #

6 PM

Cycling 1:32:46 intensity: (47 @1) + (24:11 @2) + (52:52 @3) + (14:18 @4) + (38 @5) 31.25 km (20.2 kph) +197m
ahr:135 max:170

Wanted to go to WSX training, but had to inflate tires (and oh my, does the bike ride a lot better with properly inflated tires) and faffed about decided to go straight to where the team was out (not to the Uni) but not knowing which week it is, I first checked the km loop location before continuing to the hills location. Really got to the training to see the guys cool down. Said hi and continued on a longish route to substitute running with a longer cycle ride if things evolved this way. Used the rollercoaster streets behind the Uni to do a bit of leg strengthening before coming out to Poole and back on the promenade. Lots of sand there so had to be quite careful not to slip.

Monday Dec 11, 2017 #

5 PM

Night Orienteering 26:49 intensity: (8 @0) + (4:12 @1) + (4:43 @2) + (5:01 @3) + (10:31 @4) + (2:14 @5) * 2.68 km (10:00 / km) +58m 9:01 / km
ahr:138 max:171 shoes: Haglofs Gram XC 2016

Placing controls
6 PM

Note

Wessex Night League Hillbourne that I planned and organised.
Very cold but luckily for all of us no rain. Seems like people enjoyed themselves with the quirky format I invented.
8 PM

Night Orienteering 21:12 intensity: (3 @0) + (1:12 @1) + (5:10 @2) + (3:02 @3) + (10:24 @4) + (1:21 @5) * 2.6 km (8:08 / km) +57m 7:20 / km
ahr:142 max:170 spiked:6/6c shoes: Haglofs Gram XC 2016

Collecting controls

Sunday Dec 10, 2017 #

12 PM

Running warm up/down 3:18 intensity: (9 @2) + (27 @3) + (2:42 @4) 0.5 km (6:33 / km) +2m 6:27 / km
ahr:155 max:164 shoes: VJ iRock 2016

Orienteering race (Brown) 1:13:54 intensity: (32 @2) + (2:11 @3) + (52:19 @4) + (18:52 @5) *** 11.08 km (6:40 / km) +219m 6:04 / km
ahr:161 max:173 spiked:17/17c shoes: VJ iRock 2016

Running warm up/down 7:52 intensity: (9 @1) + (2:37 @2) + (2:31 @3) + (2:35 @4) 0.88 km (8:56 / km) +2m 8:51 / km
ahr:135 max:153 shoes: VJ iRock 2016

6 PM

Running 25:40 intensity: (22 @2) + (9:06 @3) + (16:12 @4) 4.48 km (5:44 / km) +21m 5:36 / km
ahr:147 max:155

Saturday Dec 9, 2017 #

8 AM

Running warm up/down 4:12 intensity: (6 @2) + (25 @3) + (3:41 @4) 0.89 km (4:43 / km) +2m 4:41 / km
ahr:153 max:160 shoes: Haglofs Gram XC 2016

Running tempo 20:45 intensity: (5 @2) + (8 @3) + (40 @4) + (19:52 @5) 4.98 km (4:10 / km) +12m 4:07 / km
ahr:173 max:180 shoes: Haglofs Gram XC 2016

Running warm up/down 7:55 intensity: (19 @2) + (1:55 @3) + (5:41 @4) 1.38 km (5:44 / km) +13m 5:29 / km
ahr:146 max:154 shoes: Haglofs Gram XC 2016

2 PM

Running warm up/down 2:08 intensity: (4 @1) + (8 @2) + (23 @3) + (1:33 @4) 0.4 km (5:17 / km) +5m 4:58 / km
ahr:147 max:155 shoes: VJ iRock 2016

Orienteering race (Score) 52:50 intensity: (4 @2) + (36 @3) + (27:50 @4) + (24:20 @5) *** 8.45 km (6:15 / km) +50m 6:05 / km
ahr:164 max:173 spiked:26/26c shoes: VJ iRock 2016

Running 2:19 intensity: (2:01 @3) + (18 @4) 0.36 km (6:26 / km)
ahr:142 max:149

Friday Dec 8, 2017 #

5 AM

Running 43:13 intensity: (1 @0) + (12 @1) + (1:32 @2) + (5:37 @3) + (31:42 @4) + (4:09 @5) 8.66 km (4:59 / km) +5m 4:59 / km
ahr:154 max:169 shoes: Haglofs Gram XC 2016

9 PM

Running intervals (hill intervals) 32:45 intensity: (4 @0) + (11 @1) + (2:13 @2) + (9:58 @3) + (14:15 @4) + (6:04 @5) 6.3 km (5:12 / km) +103m 4:49 / km
ahr:150 max:177 shoes: Adidas Supernova Glide

Wednesday Dec 6, 2017 #

6 PM

Running long (HR control) 1:30:52 intensity: (7 @0) + (22 @1) + (1:14 @2) + (23:02 @3) + (1:06:07 @4) 17.14 km (5:18 / km) +17m 5:16 / km
ahr:148 max:159 shoes: Haglofs Gram XC 2016

Sunday Dec 3, 2017 #

9 AM

Running warm up/down 5:34 [3] 0.9 km (6:09 / km) +20m 5:33 / km
shoes: VJ iRock 2016

Orienteering race 1:12:13 [4] *** 10.46 km (6:54 / km) +175m 6:22 / km
spiked:29/29c shoes: VJ iRock 2016

TVOC day event, Penn Hill.

Not yet fully gotten rid of my jet lag so I was getting there quite early for myself, elected to get out and run early as well. So didn't see that many people in the woods.

Jegor started 1 m ahead, saw him as there were a few doglegs to begin with going 1-2 as I was going to 1, then 3-4 as I was going to 3, of course not again until download :)

I was starting probably too cautiously, saw someone from RAFO starting a minute behind catching me up to #5 - I was probably choosing too safe a route to #4 and then messing up route choice to #5, so he was then following me through the next few controls where I did not make any more mistakes. As I was getting nearer to the timed out road crossing I made a conscious decision to speed up, and setting myself a goal to get rid of him after the crossing or at least let him ahead at the crossing without losing time, so he wasn't getting a toe. He wasn't interested in setting off first from the control after the crossing, so I decided to try and push ahead from him on the long leg, and I managed to get to the woods far ahead so he didn't see me - never saw him again. Mini mission accomplished! Unfortunately from here I started to feel physically that I wasn't on top form (holiday and all + last 4 days running), so probably started to slow down (from Splitbrowser, this is where I was the highest position in the field). Slow in the undergrowth relative to people ahead, and then I made a directional error vegetation pushing me coming out of 15 to the path N. Quick to relocate, but still quite a bit of time lost here relative to the leg length (about 30s). Lost time on 17 which is surprising as I wasn't really making a mistake but likely made a route choice error to go through stuff - probably others were faster curving around vegetation. ALso lost about 1 min to No. 18 - not entirely sure what happened there, I was both step counting and looking for the green patches - for some reason I must have gone one patch further as I had to run backwards once in the med green to get to the control. Annoying.
No more mistakes from here on, but was really feeling my legs so was simply too slow.

Saturday Dec 2, 2017 #

5 PM

Running warm up/down 19 [3] 0.02 km (17:36 / km)
shoes: VJ iRock 2016

Night Orienteering race 1:11:08 [4] 9.43 km (7:33 / km) +147m 7:00 / km
spiked:24/24c shoes: VJ iRock 2016

Southern Night Championships, Penn Wood.

Various things happened but all boiled down to what starts to become my trademark for races, got there just in time, as in... I got to the start exactly when I was called up. So much for proper warmup/stretching...

That didn't really help to begin with. I started in the rain so it was difficult to see (and my eyes watered up often anyway in the cold). Nevertheless, 1-2 was reasonably safe (but not very fast), I have messed up the route to 3 though. Not yet in the mindset so I faffed about in the undergrowth not keeping direction so took a long time to get out to a road - it was OK from there to 3 but I lost probably 1:30 minutes just there. What followed was another mess-up to #4, I didn't have a perfect attackpoint, and dived into the woods from the open area a bit too late, expecting the fence behind the control to stop me if I have overshot things and then relocate from the fence corner. Would have worked if I wasn't so far ahead that I ended up only getting to the fence after a few kinks in it... took a while till I believed I was that far away and ran all the way back with the fence to the control. Lost about 4:40 mins there! From here on I started to do more pace counting which I should have done from earlier on to avoid such big mistakes, and so was a bit safer most of the controls. A couple of smaller misses towards the S of the map - amounting to maybe 1 min but nothing compared to the big losses. Then a 2:30 loss that I will attribute to the map: coming down the hill back towards the N part of the map I simplified my task to "run downhill and take the first path left", unfortunately there was an unmapped path leading into the OOB forest at the edge of the map... Clearly the mapper didn't think it made any difference, but as another path further up the hill was mapped, I wasn't expecting to find anything there and so took it. Taken a while until it got suspicious and then to figure out what happened before I had to trace my path back!
No real big mistakes from that point on, one may argue with some of my suboptimal routes (I was taking it safe), but as I wasn't making mistakes in the night I was OK with the last part of the course - apart from my physical shape, even though at the last bit I could keep up with some M18 youngsters.

So about 8:40 just from the big mistakes, that would have got me close to Geoff, which is surprising given my shape. Not sure what Paul did to miss a few of the last controls!

Friday Dec 1, 2017 #

8 PM

Running 1:19:58 intensity: (24 @0) + (7:32 @1) + (17:22 @2) + (26:48 @3) + (24:57 @4) + (2:55 @5) 9.44 km (8:28 / km) +110m 8:00 / km
ahr:137 max:171 shoes: Haglofs Gram XC 2016

Test "ran" the 11 Dec event to check my planning for the control placings. Didn't run the order in which I expect people to do so, but tried to make sure the obvious things are correct. I'll do a few minor adjustments on the map and control placings.

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