Training Log Archive: PsubaIn the 31 days ending Jan 31, 2018:
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Tuesday Jan 30, 2018 #
5 PM
Cycling warm up/down 23:57 6.5 km (16.3 kph) +26m
ahr:139 max:156
To WSX Tuesday training
Running intervals 47:30 9.02 km (5:16 / km) +101m 4:59 / km
ahr:153 max:181 shoes: Adidas Supernova Glide
WU+Med hills+CD
Initially wanted to do 3 reps like last week, but I forgot my bike lock keys (I did carry the lock!!!), which meant I asked Jason to lock my bike together with his. I didn't want to inconvenience him so did only 1 rep with the group before heading back together.
Quite rainy and not very warm either, but Gavin, Becca, Becca, Ian, Kay, Julie, Jason, Andy, Dale all turned up.
Splits for the 4-4-4 reps (short/med/short):
32s/34/34/33
1:11s/11/11/12
32s/33/33/34
Not bad times compared to earlier similar sessions.
Initially wanted to do 3 reps like last week, but I forgot my bike lock keys (I did carry the lock!!!), which meant I asked Jason to lock my bike together with his. I didn't want to inconvenience him so did only 1 rep with the group before heading back together.
Quite rainy and not very warm either, but Gavin, Becca, Becca, Ian, Kay, Julie, Jason, Andy, Dale all turned up.
Splits for the 4-4-4 reps (short/med/short):
32s/34/34/33
1:11s/11/11/12
32s/33/33/34
Not bad times compared to earlier similar sessions.
Cycling warm up/down 22:46 6.4 km (16.9 kph)
ahr:129 max:147
Back from training, with Andy
Monday Jan 29, 2018 #
11 PM
Running (HR control) 50:13 7.41 km (6:47 / km) +62m 6:31 / km
ahr:125 max:143 shoes: Adidas Supernova Glide
Got out of the door VERY late - work+waiting for delivery + various other things and by the time I got out I messed up the cycle of nutrition etc, ran out of glucose very early. After about 2km the symptoms of blood sugar hit me - I was lightheaded, spinning, could jog but if anything happened e.g. if I tripped I probably would have just toppled over. So I started to walk a bit, drank some water, cursed myself for not bringing any emergency food as this was supposed to be an easy HR control jog etc.
I was hoping it would pass but as I got to Boscombe and walked quite a bit I decided there is no point continuing, especially as it started to be very cold (close to freezing) and headed straight back. Jogged back, even lower HR than I expected.
Ah well.
I was hoping it would pass but as I got to Boscombe and walked quite a bit I decided there is no point continuing, especially as it started to be very cold (close to freezing) and headed straight back. Jogged back, even lower HR than I expected.
Ah well.
Sunday Jan 28, 2018 #
11 AM
Running warm up/down 7:47 1.31 km (5:57 / km) +21m 5:30 / km
ahr:141 max:159 shoes: VJ Integrator 2017
Orienteering race (Black) 1:33:49 *** 12.95 km (7:15 / km) +239m 6:38 / km
ahr:167 max:177 spiked:35/35c shoes: VJ Integrator 2017
Concorde Chase, Black course.
9th/24
Well that's not what my tired legs were looking for after yesterday - however probably a very good winter training, which was the plan. Physically anyway.
I really was on and off navigationally during the course, never really got the flow. Difficult without sufficient practice, so good to have done this, but I need more, probably slower pace events too.
I thought I ran relatively OK (though not so much in hindsight, probably had a good attitude of forgetting my mistakes during) as I caught up Paul G at #16. We both made a mistake at 19 but I made a smaller one so was ahead, then had different route choices - mine was poorer so he was ahead at 20 again. He made a mistake to 21 and I was ahead again, but then made a small error to 22 and Paul C came steaming bringing Paul G with him. Frankly, I thought I lasted ahead longer than I thought I would. Kept with him for about 2 controls but then out of 24 I made a classic 90 deg error and they both were gone. I did see Paul G briefly ahead exiting 26 but never caught him up again.
Errors were:
#4 hesitated at the gully before the control, I wasn't sure if that was the earthbank as I initially read the gully as a contour on the map. 20s
#8 small directional error into the control, 10s
#9 misread the contours and oversimplified the map as I thought the path I was coming up to was the one beyond the control - in fact it was the one I needed to still cross. So faffed about at the hillside before realising my mistake. 1:10
#10 ran up the wrong reentrant and had to correct on the road beyond the control. Basically both a bad route choice and execution :( at least 1:40
#12, the long leg. OK plan and execution most of the way except for the penultimate junction where I deviated from my plan to run through the rough open and instead cut across the white forest earlier - but that meant running around the green beyond at an acute angle on the road, so probably lost about 30-45s
#13 - wrong route choice, ran up high and then struggled through the bracken to get down to the control. Mind you, mapped as white forest... certainly didn't feel like it. Probably around 45s
#17 - slight directional error, 10s
#19 - not sure the map is correct in this area, I think the control was further away from the path beyond than mapped. Anyway guessed correctly that I was too far to the right but still had been delayed by about 20s
#20 Bad route choice. It didn't help that the path beyond #19 was further from the control than mapped (clearly visible from the GPS track) so as I went through that marsh it took much longer and going out on a compass bearing towards #20 would have been much faster, but I also missed the path N of the marsh in the middle of the leg so I elected to run further out S on the bigger road. This was a much larger detour than should have been so lost about 1:30 altogether on this leg.
#21 wasn't paying attention and missed running up a path that was parallel to the forbidden cycle track and instead climbed the hill in the bracken (not mapped). Cost me about 30s
#22 I had a decent plan but it looks like the map wasn't quite good enough for me to do that and should have instead hedge my bets. On the map it looks like the NW edge of the green from 21 to 22 is just the right line towards 22. So my plan was to follow the same direction after I crossed the road - which, from the look of my GPS track is what I have done. However I bounced back from the road E of 22 - I should have used the patches of vegetation to guide me to the control. Annoying, lost about 20s
#25 A major error, out of 24 I think I had a bit of oxygen debt - onto the first track and I made a 90deg error, I thought I was one track further along and so ran right - basically opposite to where #25 was. By the time I caught myself at the next junction and worked out what happened I lost about 1:30
#28 - Another one of those where I forgot I needed to cross a path before coming to the control, and seeing a similar depression to where #28 was earlier I faffed about in there. Lost about 30s
#29 this climb was where I started to properly feel my legs giving up so had to walk it :( No mistake so can't assign seconds but I did lose them!
#30 I think the map wasn't 100% around this control as well, it was further to E than mapped. Lots of people swirling around trying to find it. I got to it based on the path shape near it (leading lots of people into it) but still lost about 45s
#34 A directional error - pulled too low out of #33 so rounded the med green bits instead of going to the left of them, losing about 20s.
Got to clean up my navigation if I want to be competitive! Physical shape starting to come back after the winter months, still some way to go though.
9th/24
Well that's not what my tired legs were looking for after yesterday - however probably a very good winter training, which was the plan. Physically anyway.
I really was on and off navigationally during the course, never really got the flow. Difficult without sufficient practice, so good to have done this, but I need more, probably slower pace events too.
I thought I ran relatively OK (though not so much in hindsight, probably had a good attitude of forgetting my mistakes during) as I caught up Paul G at #16. We both made a mistake at 19 but I made a smaller one so was ahead, then had different route choices - mine was poorer so he was ahead at 20 again. He made a mistake to 21 and I was ahead again, but then made a small error to 22 and Paul C came steaming bringing Paul G with him. Frankly, I thought I lasted ahead longer than I thought I would. Kept with him for about 2 controls but then out of 24 I made a classic 90 deg error and they both were gone. I did see Paul G briefly ahead exiting 26 but never caught him up again.
Errors were:
#4 hesitated at the gully before the control, I wasn't sure if that was the earthbank as I initially read the gully as a contour on the map. 20s
#8 small directional error into the control, 10s
#9 misread the contours and oversimplified the map as I thought the path I was coming up to was the one beyond the control - in fact it was the one I needed to still cross. So faffed about at the hillside before realising my mistake. 1:10
#10 ran up the wrong reentrant and had to correct on the road beyond the control. Basically both a bad route choice and execution :( at least 1:40
#12, the long leg. OK plan and execution most of the way except for the penultimate junction where I deviated from my plan to run through the rough open and instead cut across the white forest earlier - but that meant running around the green beyond at an acute angle on the road, so probably lost about 30-45s
#13 - wrong route choice, ran up high and then struggled through the bracken to get down to the control. Mind you, mapped as white forest... certainly didn't feel like it. Probably around 45s
#17 - slight directional error, 10s
#19 - not sure the map is correct in this area, I think the control was further away from the path beyond than mapped. Anyway guessed correctly that I was too far to the right but still had been delayed by about 20s
#20 Bad route choice. It didn't help that the path beyond #19 was further from the control than mapped (clearly visible from the GPS track) so as I went through that marsh it took much longer and going out on a compass bearing towards #20 would have been much faster, but I also missed the path N of the marsh in the middle of the leg so I elected to run further out S on the bigger road. This was a much larger detour than should have been so lost about 1:30 altogether on this leg.
#21 wasn't paying attention and missed running up a path that was parallel to the forbidden cycle track and instead climbed the hill in the bracken (not mapped). Cost me about 30s
#22 I had a decent plan but it looks like the map wasn't quite good enough for me to do that and should have instead hedge my bets. On the map it looks like the NW edge of the green from 21 to 22 is just the right line towards 22. So my plan was to follow the same direction after I crossed the road - which, from the look of my GPS track is what I have done. However I bounced back from the road E of 22 - I should have used the patches of vegetation to guide me to the control. Annoying, lost about 20s
#25 A major error, out of 24 I think I had a bit of oxygen debt - onto the first track and I made a 90deg error, I thought I was one track further along and so ran right - basically opposite to where #25 was. By the time I caught myself at the next junction and worked out what happened I lost about 1:30
#28 - Another one of those where I forgot I needed to cross a path before coming to the control, and seeing a similar depression to where #28 was earlier I faffed about in there. Lost about 30s
#29 this climb was where I started to properly feel my legs giving up so had to walk it :( No mistake so can't assign seconds but I did lose them!
#30 I think the map wasn't 100% around this control as well, it was further to E than mapped. Lots of people swirling around trying to find it. I got to it based on the path shape near it (leading lots of people into it) but still lost about 45s
#34 A directional error - pulled too low out of #33 so rounded the med green bits instead of going to the left of them, losing about 20s.
Got to clean up my navigation if I want to be competitive! Physical shape starting to come back after the winter months, still some way to go though.
Running warm up/down 4:47 0.61 km (7:52 / km) +4m 7:37 / km
ahr:132 max:142 shoes: VJ Integrator 2017
Saturday Jan 27, 2018 #
8 AM
Running long 2:27:37 24.46 km (6:02 / km) +139m 5:52 / km
ahr:140 max:167 shoes: Haglofs Gram XC 2016
Parkrun + Z1 long run along the promenade.
Not a very nice weather, drizzling rain and wind, picking up quite a bit towards the end.
Sticking to this training plan of slower runs starting to test my patience but I'll stick with it for a few months hoping that it will pay off - I understand the science behind it and how it works for lots of people, but it is frustrating to see my times being much longer on these long runs than they were last year.
Not a very nice weather, drizzling rain and wind, picking up quite a bit towards the end.
Sticking to this training plan of slower runs starting to test my patience but I'll stick with it for a few months hoping that it will pay off - I understand the science behind it and how it works for lots of people, but it is frustrating to see my times being much longer on these long runs than they were last year.
Thursday Jan 25, 2018 #
7 AM
Running (HR control) 1:30:06 14.14 km (6:22 / km) +166m 6:01 / km
ahr:138 max:151 shoes: Adidas Supernova Glide
Z1 run all zig-zags. Same as Monday. Not sure where else to do Z1 runs that are longish and have some hilly stuff in, nearby so I don't have to travel there for workday sessions. I don't want abandon hill work even on simple sessions if possible, given that my training this year is supposed to be more Orienteering-oriented as opposed to last year's marathon prep.
Tuesday Jan 23, 2018 #
5 PM
Cycling (Commute) 25:00 6.39 km (15.3 kph) +26m
ahr:139 max:157
Running intervals 1:16:25 11.91 km (6:25 / km) +234m 5:51 / km
ahr:156 max:182 shoes: Adidas Supernova Glide
WSX Training - winter short hills pyramid intervals x3 rep
The club usually does 1 rep - 4x short, 3x med, 2x almost full, 1x full hill, then back the same way. I always felt that was too short for me so with this training I decided to extended it by doing that same with proper 3x rep, with about 3min rest in between. No one joined... heh heh... After completing the session it felt like just the right amount of reps, suitably tired and the training length seems to be in line with what I should be doing, so I'll probably stick to doing it in the future.
The club usually does 1 rep - 4x short, 3x med, 2x almost full, 1x full hill, then back the same way. I always felt that was too short for me so with this training I decided to extended it by doing that same with proper 3x rep, with about 3min rest in between. No one joined... heh heh... After completing the session it felt like just the right amount of reps, suitably tired and the training length seems to be in line with what I should be doing, so I'll probably stick to doing it in the future.
Cycling (Commute) 21:37 6.36 km (17.7 kph) +3m
ahr:132 max:145
From WSX Training
Monday Jan 22, 2018 #
8 PM
Running (HR control) 1:28:10 13.93 km (6:20 / km) +164m 5:59 / km
ahr:138 max:149 shoes: Adidas Supernova Glide
Z1 run all zig-zags. Trying to keep jogging on the uphills but keeping the HR down was a challenge.
2 foxes wondering what I was doing near the cliff tops.
2 foxes wondering what I was doing near the cliff tops.
Sunday Jan 21, 2018 #
9 AM
Running warm up/down 5:53 1.08 km (5:28 / km) +3m 5:24 / km
ahr:148 max:157 shoes: VJ iRock 2016
Orienteering race 2:06:04 *** 23.26 km (5:25 / km) +328m 5:04 / km
ahr:163 max:175 spiked:37/37c shoes: VJ iRock 2016
OK Nuts Trophy, Full Blood race (over half marathon, mass start).
Fun format race, although not very conducive at this point in time for my training as clearly this wasn't done at Z1/Z2 HR, whilst also very clearly not competitive in this format with all the M21s etc.
Very muddy, raining or snowing (!) all the way. Had to keep putting up the hood of my waterproof, not so much for the water but to keep the warmth in!
3 loops, was much faster on the first whilst there were people nearby, but after the changeover I was running alone all the way. This meant that I paired back the pace, wasn't even running to the "normal" race HR but somewhat below.
The biggest issue was that I forgot to tape my feet and so, as usually the case when I get a fully wet socks, I got blisters which really bothered me from about halfway in the middle course.
Navigationally, I was OK for most of the race, although there were a couple of hick-ups, probably collected about 3-5 mins worth throughout the entirety of the race, with the biggest mistake in the range of 1 min (90deg error out of a control). Other than this, I was on top of the navigation, not that this was a very tricky area to be honest. Saw lots of deer, including running close by a group laying down under the trees to protect themselves from the snow.
14th / 4th M40, out of about 50, not seen the results yet.
Fun format race, although not very conducive at this point in time for my training as clearly this wasn't done at Z1/Z2 HR, whilst also very clearly not competitive in this format with all the M21s etc.
Very muddy, raining or snowing (!) all the way. Had to keep putting up the hood of my waterproof, not so much for the water but to keep the warmth in!
3 loops, was much faster on the first whilst there were people nearby, but after the changeover I was running alone all the way. This meant that I paired back the pace, wasn't even running to the "normal" race HR but somewhat below.
The biggest issue was that I forgot to tape my feet and so, as usually the case when I get a fully wet socks, I got blisters which really bothered me from about halfway in the middle course.
Navigationally, I was OK for most of the race, although there were a couple of hick-ups, probably collected about 3-5 mins worth throughout the entirety of the race, with the biggest mistake in the range of 1 min (90deg error out of a control). Other than this, I was on top of the navigation, not that this was a very tricky area to be honest. Saw lots of deer, including running close by a group laying down under the trees to protect themselves from the snow.
14th / 4th M40, out of about 50, not seen the results yet.
Saturday Jan 20, 2018 #
8 AM
Running warm up/down 5:16 0.91 km (5:46 / km) +2m 5:42 / km
ahr:140 max:149 shoes: Haglofs Gram XC 2016
Running tempo (Parkrun) 21:24 5.04 km (4:15 / km) +12m 4:12 / km
ahr:174 max:182 shoes: Haglofs Gram XC 2016
Parkrun at tempo pace. Very muddy - there was a XC event the day before, so slipping and sliding on quite a bit of the course. Given that not a bad time, most people on the front were 1-2min behind their PB.
I tried to push the tempo for today.
I tried to push the tempo for today.
Running (HR control) 50:33 7.16 km (7:03 / km) +41m 6:52 / km
ahr:135 max:147 shoes: Haglofs Gram XC 2016
Longish cool down / jog with HR control.
Garmin updated the firmware after the parkrun and seemed like the reported HR was higher than before. Not sure if this was genuinely my HR (probably due to lack of sleep/training during the week), or the update messed something up.
Garmin updated the firmware after the parkrun and seemed like the reported HR was higher than before. Not sure if this was genuinely my HR (probably due to lack of sleep/training during the week), or the update messed something up.
Thursday Jan 18, 2018 #
Note
(rest day)
Wanted to get out there running Thu-Fri, but I was too optimistic. Simply no time with the UK Open all day and the accumulated work on Friday. Also, needed the sleep...
Wednesday Jan 17, 2018 #
7 AM
Running (HR control) 1:11:29 11.74 km (6:05 / km) +80m 5:53 / km
ahr:137 max:151 shoes: Adidas Supernova Glide
Managed to get up and get out there before the Uk Open.
Z1 jog with the zig-zags but couldn't do as much as I wanted to as ran out of time.
Z1 jog with the zig-zags but couldn't do as much as I wanted to as ran out of time.
Monday Jan 15, 2018 #
6 PM
Running warm up/down 13:28 2.18 km (6:10 / km) +18m 5:56 / km
ahr:138 max:151 shoes: Adidas Supernova Glide
Long warm-up - there was time as was waiting for recycled maps to come back
Running warm up/down 2:43 0.5 km (5:23 / km) +5m 5:07 / km
ahr:147 max:154 shoes: Adidas Supernova Glide
Urban Orienteering race (Score) 52:37 *** 10.05 km (5:14 / km) +122m 4:56 / km
ahr:162 max:175 spiked:30/30c shoes: Adidas Supernova Glide
BADO Hatch Warren Night League race, 1 hr score.
2nd/50, losing by 11 secs to Dan (argh) https://www.bado.org.uk/results/20180115/results.h...
Map: https://www.bado.org.uk/results/20180115/HatchWarr...
No major flaws in the strategy, but there were 4 factors influencing my run/result:
- Wet/muddy terrain and I did not expect so much parkland so came with flat shoes. I was almost going over in the very first corner, and there were lots of muddy tracks, so I was both cautious in lots of places, as well as just couldn't get traction in others.
- My legs are now getting tired. I definitely felt the weekend hills in my legs at about 60% of the course - at the beginning and end (in the middle there was a section where they felt OK)
- Mistake 1 - cutting across med green to control 113, I didn't account for my veering off to the side so started off on the path in the opposite direction I should have. Lost about 30 secs but probably more if I was going around.
- Mistake 2 - towards the end I clearly got more tired mentally and going to 104 I lost track of the number of junctions for a second and I suddenly thought I overran the control. Turned back, next junction, think, oh no, run the same section again. Lost about 50s
So really winning this should have been within my control - hey ho. League is shaping up to be more and more interesting!
Probably next few days will be low key as I will spend most time on dance events.
2nd/50, losing by 11 secs to Dan (argh) https://www.bado.org.uk/results/20180115/results.h...
Map: https://www.bado.org.uk/results/20180115/HatchWarr...
No major flaws in the strategy, but there were 4 factors influencing my run/result:
- Wet/muddy terrain and I did not expect so much parkland so came with flat shoes. I was almost going over in the very first corner, and there were lots of muddy tracks, so I was both cautious in lots of places, as well as just couldn't get traction in others.
- My legs are now getting tired. I definitely felt the weekend hills in my legs at about 60% of the course - at the beginning and end (in the middle there was a section where they felt OK)
- Mistake 1 - cutting across med green to control 113, I didn't account for my veering off to the side so started off on the path in the opposite direction I should have. Lost about 30 secs but probably more if I was going around.
- Mistake 2 - towards the end I clearly got more tired mentally and going to 104 I lost track of the number of junctions for a second and I suddenly thought I overran the control. Turned back, next junction, think, oh no, run the same section again. Lost about 50s
So really winning this should have been within my control - hey ho. League is shaping up to be more and more interesting!
Probably next few days will be low key as I will spend most time on dance events.
Sunday Jan 14, 2018 #
9 PM
Running (HR control) 31:48 5.54 km (5:44 / km) +32m 5:35 / km
ahr:137 max:164 shoes: Adidas Supernova Glide
Slow recovery /shakeout jog with 3 strides
Saturday Jan 13, 2018 #
12 PM
Running hills (HR control) 3:01:34 21.85 km (8:19 / km) +1100m 6:38 / km
ahr:147 max:170 shoes: Haglofs Gram XC 2016
Long HR control jog.
I have decided to keep the hill training going for the weekend long run, so decided to run part of the South Coast Path.
I have also got the Nordic sticks ordered recently so I thought this was a good opportunity to test out to see if this would be helpful in the MMs later on in the year (including in 3 weeks time in Wales), or whether they are more a hindrance than a help.
Well, the HR control part was really tough - all the steep uphills blew out the HR so I ended up walking quite a lot (and still...) instead of running :( which meant that I covered much less distance than I originally intended to. As well, in theory, it's not that, but the time that will help train my metabolism and muscles... we'll see!
I have decided to keep the hill training going for the weekend long run, so decided to run part of the South Coast Path.
I have also got the Nordic sticks ordered recently so I thought this was a good opportunity to test out to see if this would be helpful in the MMs later on in the year (including in 3 weeks time in Wales), or whether they are more a hindrance than a help.
Well, the HR control part was really tough - all the steep uphills blew out the HR so I ended up walking quite a lot (and still...) instead of running :( which meant that I covered much less distance than I originally intended to. As well, in theory, it's not that, but the time that will help train my metabolism and muscles... we'll see!
Thursday Jan 11, 2018 #
6 PM
Running warm up/down 5:31 1.05 km (5:16 / km)
ahr:146 max:157 shoes: Adidas Supernova Glide
Urban Orienteering race 49:40 *** 9.44 km (5:16 / km) +27m 5:11 / km
ahr:163 max:172 spiked:28/28c shoes: Adidas Supernova Glide
Southampton City Night Race, Wessex Night League. 1hr score.
I think (results not up yet) I have won this, but can't really be happy for a number of reasons.
Kinda weird - one of the controls was "locked out" by mistake by a security guard, so it wasn't possible to get to it. Which means I wasted time running to the gate. Unfortunately, this meant re-planning on a grand scale - I first of all had to decide whether I should try and get to the control from the other side (not knowing it was also locked on that side) and I judged that it could be the distance that pushes me out of the hour, so I decided not to try. As it turns out, I would have had time to get it (if it wasn't locked from the other side anyway), but that decision meant I have slowed done and for most of the remaining race I kinda ran half-hearted anyway. This is not a very good thing psychologically though: I figured there is no point pushing for some reason - it turns out, this was silly thinking as they invalidated that control and I could have gotten more time between myself and the rest of the field. Ah well.
From a training perspective slightly short time spent running though so I will probably doing a longer run tomorrow than originally planned before a real long hilly slow run Saturday.
I think (results not up yet) I have won this, but can't really be happy for a number of reasons.
Kinda weird - one of the controls was "locked out" by mistake by a security guard, so it wasn't possible to get to it. Which means I wasted time running to the gate. Unfortunately, this meant re-planning on a grand scale - I first of all had to decide whether I should try and get to the control from the other side (not knowing it was also locked on that side) and I judged that it could be the distance that pushes me out of the hour, so I decided not to try. As it turns out, I would have had time to get it (if it wasn't locked from the other side anyway), but that decision meant I have slowed done and for most of the remaining race I kinda ran half-hearted anyway. This is not a very good thing psychologically though: I figured there is no point pushing for some reason - it turns out, this was silly thinking as they invalidated that control and I could have gotten more time between myself and the rest of the field. Ah well.
From a training perspective slightly short time spent running though so I will probably doing a longer run tomorrow than originally planned before a real long hilly slow run Saturday.
Wednesday Jan 10, 2018 #
8 PM
Running (HR control) 24:48 4.38 km (5:40 / km) +14m 5:34 / km
ahr:135 max:142 shoes: Adidas Supernova Glide
Shakeout jog
Tuesday Jan 9, 2018 #
7 PM
Running hills 1:39:01 18.43 km (5:22 / km) +208m 5:05 / km
ahr:151 max:176 shoes: Adidas Supernova Glide
Application of the Spari training schedule to local terrain.
20 min WU/CD in zone 1 (note - the zones have not been adjusted in AP before loading the training so the shown zones are off)
then 60 min alternating "terrain loops" with a long one at zone 4 (tempo) and shorter one at zone 2 (easy). "terrain loops" are basically the streets around Boscombe with taking as much up/downhill as reasonable. Some sand in it but mostly just the elevation profile simulating the terrain.
Ended up with 3 big loops and 2 short loops. At the last long loop I had to stop a few times - just did not have the energy (no gel with me and I was past 1hr running at that point with yesterday's race also in my legs).
20 min WU/CD in zone 1 (note - the zones have not been adjusted in AP before loading the training so the shown zones are off)
then 60 min alternating "terrain loops" with a long one at zone 4 (tempo) and shorter one at zone 2 (easy). "terrain loops" are basically the streets around Boscombe with taking as much up/downhill as reasonable. Some sand in it but mostly just the elevation profile simulating the terrain.
Ended up with 3 big loops and 2 short loops. At the last long loop I had to stop a few times - just did not have the energy (no gel with me and I was past 1hr running at that point with yesterday's race also in my legs).
Monday Jan 8, 2018 #
6 PM
Running warm up/down 3:13 0.62 km (5:13 / km) +5m 5:02 / km
ahr:147 max:158 shoes: Adidas Supernova Glide
Urban Orienteering race 48:59 *** 9.71 km (5:03 / km) +17m 5:00 / km
ahr:163 max:173 spiked:24/24c shoes: Adidas Supernova Glide
Wessex Night League, Poole Town Race.
1st/38. Finally a proper win in the bag. To be fair, in terms of performance this is on par with a couple of seconds in the league last season when I was unfortunate to do it on an event where a fast person turned up that wasn't interested in the league - that did not happen today.
That said, I felt quite strong today due to all the recent training on hills and was running quite fast most of the way through. I also did not mess up strategy which I usually do - although a couple of times I almost did...
Far from a perfect Orienteering performance though, quite a few hesitations and momentary lapses, and a couple of mistakes / not seeing the control as well so have left about 1:30-2 minutes in the course from that perspective. I felt I probably pushed the right amount most of the time from a running perspective.
That said, quite happy with today given how much time I gained on the others. No relaxation - upwards and onwards, still in the middle of winter training.
1st/38. Finally a proper win in the bag. To be fair, in terms of performance this is on par with a couple of seconds in the league last season when I was unfortunate to do it on an event where a fast person turned up that wasn't interested in the league - that did not happen today.
That said, I felt quite strong today due to all the recent training on hills and was running quite fast most of the way through. I also did not mess up strategy which I usually do - although a couple of times I almost did...
Far from a perfect Orienteering performance though, quite a few hesitations and momentary lapses, and a couple of mistakes / not seeing the control as well so have left about 1:30-2 minutes in the course from that perspective. I felt I probably pushed the right amount most of the time from a running perspective.
That said, quite happy with today given how much time I gained on the others. No relaxation - upwards and onwards, still in the middle of winter training.
Running warm up/down 19:36 2.77 km (7:04 / km) +2m 7:03 / km
ahr:138 max:156 shoes: Adidas Supernova Glide
Collecting controls
Saturday Jan 6, 2018 #
8 AM
Running 2:41:43 20.91 km (7:44 / km) +847m 6:26 / km
ahr:145 max:174
BUEK 20 hiking event as ran together with G at his pace.
So this was feeling like a low/med intensity training but as it was a longer one with hill it wasn't quite lightweight
So this was feeling like a low/med intensity training but as it was a longer one with hill it wasn't quite lightweight
Friday Jan 5, 2018 #
Note
Perfromance test results
Resting HR 47
Blood Glucose 5.0 mmol/L
Resting Lactate: 0.9 mmol/L
VO2max: 55.0 ml/kg/min
================
Zones HR Pace
RL/LDL - 137 Slower than 5:50
MDL 138 - 158 5:50 - 4:32
TDL 159 - 165 4:32 - 4:16
ETL 166 - 171 4:16 - 4:00
ITL 172 - 179 4:00 - 3:41
SB 180 - max Faster than 3:41
Resting HR 47
Blood Glucose 5.0 mmol/L
Resting Lactate: 0.9 mmol/L
VO2max: 55.0 ml/kg/min
================
Zones HR Pace
RL/LDL - 137 Slower than 5:50
MDL 138 - 158 5:50 - 4:32
TDL 159 - 165 4:32 - 4:16
ETL 166 - 171 4:16 - 4:00
ITL 172 - 179 4:00 - 3:41
SB 180 - max Faster than 3:41
11 AM
Cycling (Commute) 10:31 2.39 km (13.6 kph) +19m
ahr:120 max:143
Running intervals (Treadmill) 27:03 [3] 3.85 km (7:01 / km)
Stress test to find personal zones.
12 PM
Running warm up/down (Treadmill) 10:00 [2] 1.3 km (7:42 / km)
3 PM
Cycling (Commute) 24:33 6.22 km (15.2 kph) +9m
ahr:120 max:142
Cycling (Commute) 22:35 4.98 km (13.2 kph) +39m
ahr:114 max:133
Thursday Jan 4, 2018 #
5 PM
Running 38:29 7.13 km (5:24 / km) +60m 5:11 / km
ahr:145 max:172
Gentle low intensity shakeout jog with 3 strides to prep for the test tomorrow
Strength / Conditioning / Drills 16:27 0.19 km (1:25:14 / km) +48m 38:13 / km
ahr:78 max:107
Wednesday Jan 3, 2018 #
Note
(rest day)
Compulsory rest before performance step test on Friday
Tuesday Jan 2, 2018 #
3 PM
Running intervals 34:32 6.81 km (5:04 / km) +145m 4:35 / km
ahr:153 max:176
3+1x loop of Taban. No time for more today.
1st one warm-up
then uhills - strong
level - medium effort (4:30)
downhill - recovery
1st one warm-up
then uhills - strong
level - medium effort (4:30)
downhill - recovery
Monday Jan 1, 2018 #
1 PM
Running tempo 1:27:23 17.03 km (5:08 / km) +32m 5:05 / km
ahr:146 max:168
Lots of warm-up as I did HR control run to Margaret island to meet up with a another facebook group member and then completed a lap at her pace below the HR control target. I then set off for a lap (5k) of tempo (around 4:10 pace). Then back home