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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Psuba

In the 31 days ending May 31, 2018:

activity # timemileskm+m
  Running13 14:04:35 79.07(10:41) 127.26(6:38) 1134
  Orienteering2 4:21:06 16.39(15:56) 26.39(9:54) 80446 /46c100%
  Strength / Conditioning / Drills1 1:07:23
  Cycling3 1:05:23 12.0(11.0/h) 19.32(17.7/h) 104
  Total16 20:38:27 107.47 172.96 204246 /46c100%
  [1-5]16 20:21:58

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Sunday May 20, 2018 #

10 AM

Running warm up/down 2:47 [1] 0.44 km (6:23 / km)
ahr:126 max:135 shoes: VJ Integrator 2017

Orienteering race (Black) 2:10:02 intensity: (1:24 @1) + (1:00:53 @2) + (46:52 @3) + (17:51 @4) + (3:02 @5) 13.62 km (9:33 / km) +391m 8:21 / km
ahr:158 max:176 spiked:32/32c shoes: VJ Integrator 2017

Chiltern Challenge, Black.

http://www.tvoc.org.uk/application/documents/event...

Used this as a training session as Jason insisted. Turned out to be a much better area for Orienteering than I thought it would based on the old map. Saw a fox and two deer (two separate occasions), one of them clearly wanted to cross the path I was running on, but was too afraid so kept on running parallel for a while before getting away.

A bit too much undergrowth as they had to rearrange the date from spring, so the reality was greener than the map, my thighs are still tingling from the nettles...

Unfortunately too many mistakes - really, I mean really was poor with compass bearing and some stupid mistakes, especially when I took my eye off the compass and tried to use some of the less distinct features. And by the end when the hilly bit was, my legs were shot (from accumulating yesterday and today) so could not really push on the hills. Didn't help that I probably didn't lace up the Integrators well for the hills and my toes were all squashed and hurting!

All that said surprisingly ended up 5th, I can only imagine the horror the other guys must have had!

Analysis:

3 - ran on a compass bearing OK until about 100m from the control site where I switch to rounding a green patch - which ended up being the wrong one, then didn't look at my compass for a while so I made a 90deg error on the earth wall. 2:30 mistake
6 - was on the line for about 3/4rd of the leg then veered right, have no idea why. Luckily was very clear on where I got to so lost only about 15s
8 - a moment of stupidity, as well as not looking at the compass. Probably should have just ran around on the bridleway mostly, instead ran on bearing as that worked for a few legs before - but the undergrowth was different in this patch, pushed me right and I ended up crossing the bridleway, dismissing the fence (why???) and ran off the map. Luckily didn't get totally lost as after about 2min it became obvious and I came to my senses. Still not good to lose about 2:30 on the leg
9 - bad route choice, ran straight when going around would have been faster, probably 30s
13 - a simple leg but managed to mess up with the brashings. Knew what I was doing just tried to go around it the wrong way so had to back out. Map wasn't very clear. 1m
15 - compass bearing all the way, fairly OK except when closing I lost the control on my right, turned left as a guess and had to bounce back from the track/depression. 1m
18 - long leg, ran mostly across which was a bad choice, lost probably 1:30-3m just on this decision. Then in the circle I used the wrong depression as the attack point and took another 1:30 to figure out what was wrong and get to the right place. So estimating about 3:00 minimum here.
20 - after lots of legs choosing wrongly to NOT run around, this time my mistake was to choose to run around. Then missed the control as the attack point was vague, lost about 1m
23 - oxygen debt - saw the control, then for some reason thought I was at 25 but wanting 24 first, then realised it's 23 I need, so that all lost me about 30sec going up and down needlessly.
26 - bad route choice going across and trying to contour, in the end dropping down and climbing up a reentrant, instead of running up a little and going around. Lost about 1:30
27 - just hesitant/dead legs, 30s
29 - missed the control by a few meters and did a big circle, lost about 5m on this one. I would question the map a little here though. Mapped as if it was already on the down slope but the control was on top of the hillside, so I was contouring a little bit too low relative to the control.


So about 20m worth of mistakes :(
Legs totally shot in the end so was very slow on both descent and ascent.



Running warm up/down 15:02 intensity: (3:01 @1) + (11:33 @2) + (28 @3) 2.01 km (7:28 / km) +6m 7:22 / km
ahr:142 max:161 shoes: VJ Integrator 2017

Saturday May 19, 2018 #

8 AM

Running long (HR control) 3:15:35 intensity: (3 @0) + (2:31:59 @1) + (42:10 @2) + (30 @3) + (20 @4) + (33 @5) 30.51 km (6:25 / km) +123m 6:17 / km
ahr:134 max:178 shoes: adidas adizero Boston 6 EN

Long Z1 - mostly along the coast. Very few people, most probably due to the royal wedding?

Thursday May 17, 2018 #

7 PM

Running (HR control) 1:16:06 intensity: (1:09:00 @1) + (7:06 @2) 11.86 km (6:25 / km) +51m 6:17 / km
ahr:133 max:148 shoes: Adidas Supernova Glide

Tuesday May 15, 2018 #

5 PM

Cycling 22:01 intensity: (5:52 @1) + (16:09 @2) 6.85 km (18.7 kph) +24m
ahr:142 max:158

To Wsx training

Running intervals 40:40 intensity: (14:38 @1) + (9:42 @2) + (3:49 @3) + (3:39 @4) + (8:52 @5) 5.66 km (7:11 / km) +223m 6:00 / km
ahr:148 max:184 shoes: adidas terrex Agravic

WSX medium summer hills out on the heath.

Only 4 of us - Dale, Jason, Alan and myself. Where is everybody? Lovely summer weather.

Need to get rid of these shoes though, they are half a size too large (my fault for ordering half size up), they are consistently causing my toes to blister up.
Unfortunately don't have the box anymore, although fairly sure I could return them without an issue otherwise.

Anyone interested in a lightly used size 9 adidas Terrex agravic?

Cycling 20:05 intensity: (12:30 @1) + (7:35 @2) 6.77 km (20.2 kph)
ahr:134 max:151

From WSX Training

Monday May 14, 2018 #

9 PM

Strength / Conditioning / Drills 1:07:23 intensity: (11:57 @0) + (55:01 @1) + (25 @2)
ahr:105 max:142

3x full circuits, mostly legwork though.

Sunday May 13, 2018 #

4 PM

Running 1:22:22 intensity: (4:01 @0) + (1:12:46 @1) + (5:35 @2) 5.15 km (16:00 / km) +11m 15:50 / km
ahr:119 max:157 shoes: Haglofs Gram XC 2016

Ramsdown mapping session, so not really running, although there were patches. Probably would be more truthful to log as a walk/hike though.

Anyway. Challenged out on the heath by a member of the public shouting at me "hey what are you doing". Wasn't satisfied with my response "mapping the area". Suggested "maybe you are a drug dealer!". No idea why would a drug dealer be milling around in the middle of a heath in running gear, scribbling on pieces of paper??? Wasn't interested in the conversation so I moved on to other areas, but the guy kept on looking out at me and caught up in the end asking to see my map drafts. I thought about challenging him but there was no secret so ended up showing him what I am doing and it seemed to calm him down. Still I have no idea how he got the idea about me being a drug dealer, at some point I suggested he obviously knew more about drug dealer than I am if he thought what I was doing was typical as I could not figure out why?!

Anyway. The more I am mapping this area the more I feel this would be a good middle distance area, if a bit small.

Running 24:47 intensity: (10:43 @1) + (12:45 @2) + (1:04 @3) + (15 @4) 3.43 km (7:14 / km) +39m 6:51 / km
ahr:139 max:167 shoes: Haglofs Gram XC 2016

Mapping, second part - trails rather than detail.

Saturday May 12, 2018 #

8 AM

Running 39:04 intensity: (6:28 @1) + (20:01 @2) + (2:22 @3) + (2:46 @4) + (7:27 @5) 7.08 km (5:31 / km) +10m 5:29 / km
ahr:151 max:185 shoes: adidas terrex Agravic

Parkrun + wucd as a bit of a fartlek run.

1x 1km efforts targeting 2m/km pace and pushing the uphills & finish, then jog.

See, I am already struggling to keep to the training plan. self-reprimand ordered.

Friday May 11, 2018 #

6 PM

Running (HR control) 1:12:30 intensity: (2 @0) + (1:11:09 @1) + (1:19 @2) 11.82 km (6:08 / km) +51m 6:00 / km
ahr:131 max:142 shoes: adidas adizero Boston 6 EN

Strictly Z1 run on a flat this time.

Monday May 7, 2018 #

10 AM

Cycling (Commute) 11:50 [3] 2.97 km (15.1 kph) +66m

12 PM

Running intervals 36:00 [4] 5.75 km (6:16 / km)
shoes: adidas adizero Boston 6 EN

Physical follow-up test after Jan.

Gradual test of 3m each at increasing paces 8-10-12-14-16-18 km/h with 1m rest in between (tapping out at around 2:30 on the 18km/h speed).


Kept on running slightly longer than last time. However the measurements came back strangely with a lower set of thresholds so will need to adjust training. Faster predicted pace at shorter distances but slower predicted pace at longer distance (above 5K). Probably the result of form peaking around end of March then dropping training distances through last month.

Need to adjust training with longer distances again but strictly keeping HR low.

Also muscle mass decreased for some reason, so need to force myself to do more cross-training.

So the plan for the next months:
- less speedwork/races
- most training low intensity and increasing distance, NO elevation in them, so the all zig-zag route is out of the rotation for the next few months
- Add back at least 2/week X-training, specifically strength exercises for legs to compensate for lack of uphill running and other muscle groups

Will see what this will do for the Saunders. It will be difficult to keep to this routine, given the packed travel plans (work etc) and the O-races in between (hungarian Night-O and middle distance champs in June), but will just have to restrict myself to only racing these and not having targeted prep training for them.
6 PM

Cycling (Commute) 11:27 [3] 2.72 km (14.3 kph) +14m

Sunday May 6, 2018 #

6 PM

Running (Recovery) 24:09 intensity: (12 @0) + (9:28 @1) + (14:29 @2) 4.01 km (6:01 / km) +42m 5:43 / km
ahr:136 max:158 shoes: adidas adizero Boston 6 EN

Z1 jog to get some stuff and as shakeout before the physical test on Monday

Friday May 4, 2018 #

4 PM

Running intervals 52:26 intensity: (9 @0) + (18:29 @1) + (19:12 @2) + (4:20 @3) + (5:17 @4) + (4:59 @5) 8.38 km (6:16 / km) +57m 6:03 / km
ahr:145 max:176 shoes: adidas adizero Boston 6 EN

15x300m intervals at Czako track with 1:15 off + wu/cd.

Intervals were btw 3:20-3:30 pace consistently - to be honest ran on feeling of targeting 90% effort rather than any set target. Not sure where that leaves me given in March I had 3:30 pace 1kms so I should have expected to come out faster. No one to push me though and probably form declining at the moment anyway.

Thursday May 3, 2018 #

6 AM

Running long (HR control) 1:39:01 intensity: (3 @0) + (34:22 @1) + (1:04:36 @2) 16.76 km (5:55 / km) +91m 5:45 / km
ahr:138 max:152

Z1 jog to Margit Island, 2 laps and back.

GPS did something crazy, I can't fly yet...

Getting hot, summer weather, probably why the tempo was a bit slower at that HR.

Wednesday May 2, 2018 #

6 PM

Running hills 1:16:31 intensity: (2:34 @1) + (57:14 @2) + (7:40 @3) + (6:32 @4) + (2:31 @5) 13.41 km (5:42 / km) +377m 5:00 / km
ahr:153 max:176

Med effort up to water tower and back.
Usual route, handled the climb OK given yesterday's hills in the legs, did not push downhill at all.

Tuesday May 1, 2018 #

8 AM

Running warm up/down 7:35 intensity: (2 @0) + (3:01 @1) + (3:19 @2) + (1:09 @3) + (4 @4) 1.01 km (7:31 / km) +54m 5:55 / km
ahr:143 max:166 shoes: Inov-8 Oroc 280

Orienteering race 59:56 intensity: (1:54 @1) + (26:22 @2) + (19:08 @3) + (9:13 @4) + (3:19 @5) 5.51 km (10:53 / km) +168m 9:27 / km
ahr:157 max:178 shoes: Inov-8 Oroc 280

Vizsla Cup Round 3, Blue course.

http://admin.mtfsz.hu/fajl/get/fajl_id/18415/tipus...

1st but very wobbly. Ran this competitively instead of the Brown because of the instructions re. senior ranking - I pretty much suspect I won't get ranking points anyway because despite the instructions I don't think there will be enough people on the course.

The main purpose was training though and it was quite hit and miss. Different to UK courses (which is good), managed the route choices well (I think) but keeping the direction in the green was not to a very high standard. For about 75% of cases it was good but in several cases it was a miss and I had to correct. Luckily in the case of this Blue course most of the misses were not that serious and I could correct with relatively little time lost - nevertheless not very happy with the performance.

Orienteering 1:11:08 intensity: (5:33 @1) + (41:05 @2) + (18:16 @3) + (5:42 @4) + (32 @5) *** 7.26 km (9:48 / km) +245m 8:23 / km
ahr:153 max:173 spiked:14/14c shoes: Inov-8 Oroc 280

Modified the Brow course which I ran second. Didn't have time to run the full course as I needed to get back to work, so I cut out 3 controls which were already part of Blue anyway. Hence showing up as MP on the results.

Less precise on the directions whilst running the Brown than I was earlier in the Blue. Tiredness / lack of concentration? Misses were bigger too, corrections took longer and done a more roundabout way.

Physically a good training but not very happy with the technical aspects.

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