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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Psuba

In the 31 days ending Oct 31, 2018:

activity # timemileskm+m
  Running17 17:51:06 111.08(9:39) 178.77(5:59) 1364
  Orienteering2 2:20:07 11.87(11:48) 19.11(7:20) 33621 /21c100%
  Night Orienteering1 56:28 6.41(8:49) 10.31(5:29) 114
  Urban Orienteering1 42:04 4.96(8:28) 7.99(5:16) 8125 /25c100%
  Strength / Conditioning / Drills1 29 0.0(1:37:14) 0.01(1:00:25)
  Total19 21:50:14 134.33(9:45) 216.18(6:04) 189546 /46c100%
  [1-5]19 21:48:20

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Sunday Oct 28, 2018 #

11 AM

Running warm up/down 8:02 intensity: (4:21 @1) + (3:41 @2) 1.22 km (6:35 / km) +21m 6:04 / km
ahr:137 max:153 shoes: VJ Integrator 2017

Orienteering race (Brown) 1:01:17 intensity: (2 @0) + (16 @1) + (1:45 @2) + (14:14 @3) + (19:27 @4) + (25:33 @5) *** 8.63 km (7:06 / km) +111m 6:40 / km
ahr:169 max:180 spiked:21/21c shoes: VJ Integrator 2017

Hampworth Galoppen, last ranking event in the UK this year, so I decided to try and race properly.

Mixed bag really, decent effort on most legs and no *major* mistakes, but this was not a top performance by any means.
- 2-3 stupid detour pushed away from path by vegetation
- 4-5 a bit too much hesitation, didn't read the contours ahead well enough precisely
- 6-7 could have been stronger in my head to keep the direction and pushing through the bracken.
- 8-9 not sure if my route choice was correct. I did go through the bracken in the rough open and it probably was too slow. Route around may have been faster.
- 12 too much hesitation around the fence, not sure the vegetation was well mapped in this area.
- 13-14 again vegetation mapped too vaguely, stopped and hesitated before the control, lost probably about 30s although eventually found the control by simply continuing my compass bearing a bit further.
- 14-15 was discouraged by the undergrowth/bracken around the solar farm so followed the path leading away from it - ended up having to bash through the bracken anyway so probably lost more than what I gained. I am not sure if it may have even been quicker going all the way around on the road, although that probably would have been overkill. Possibly just had to be strong / lucky following the earth wall through the bracken.
- 18-19 stupidly decided to take the map seriously with its med green and lost a ton of time fighting my way through. Going around would have been sensible.
- 20-21 decided to run around but then from the corner of the opening ended up not being strict with my compass and ended up running parallel to the track - losing more time.

11th is not a disaster, and happy with no major mistakes as well as some of my speed, but this was far from perfect. Enjoyed pushing all the way though.

Saturday Oct 27, 2018 #

7 AM

Running warm up/down 12:14 intensity: (2:49 @1) + (8:34 @2) + (38 @3) + (13 @4) 1.87 km (6:32 / km) +4m 6:27 / km
ahr:142 max:168 shoes: adidas adizero Boston 6 EN

Running tempo 20:26 intensity: (8 @1) + (16 @2) + (22 @3) + (1:45 @4) + (17:55 @5) 5.01 km (4:05 / km) +12m 4:02 / km
ahr:175 max:183 shoes: adidas adizero Boston 6 EN

Last Parkrun of the year.

Decided to go for it for the first time probably this year. It became clear after 3K that this would not be sub-20m. A Seasons best (in fact the best time for over a year and a half), but quite a bit off my PB. Not that surprising but an OK time to build on.

Running warm up/down 13:49 intensity: (3:04 @1) + (10:45 @2) 2.08 km (6:38 / km) +5m 6:33 / km
ahr:139 max:152 shoes: adidas adizero Boston 6 EN

Friday Oct 26, 2018 #

6 AM

Running 1:14:42 intensity: (4:42 @1) + (1:09:02 @2) + (58 @3) 13.51 km (5:32 / km) +90m 5:21 / km
ahr:148 max:160 shoes: adidas adizero Boston 6 EN

Z2 run

Wednesday Oct 24, 2018 #

10 AM

Running intervals 35:46 intensity: (8:51 @1) + (17:16 @2) + (1:50 @3) + (1:43 @4) + (6:06 @5) 6.28 km (5:42 / km) +106m 5:15 / km
ahr:148 max:183 shoes: adidas adizero Boston 6 EN

5x hill intervals on the zig-zag at lunch time

Sunday Oct 21, 2018 #

6 PM

Running long (HR Control Z1) 2:38:50 intensity: (1 @0) + (2:24:04 @1) + (14:45 @2) 25.46 km (6:14 / km) +135m 6:05 / km
ahr:134 max:152 shoes: adidas adizero Boston 6 EN

Saturday Oct 20, 2018 #

8 AM

Running 40:47 intensity: (13:46 @1) + (23:40 @2) + (1:13 @3) + (9 @4) + (1:59 @5) 7.13 km (5:43 / km) +10m 5:41 / km
ahr:142 max:182 shoes: Saucony Excursion TR8

Z1 jog during Parkrun, with a bit of tempo at the end.

Collecting them whilst I can, nearing 100
11 AM

Urban Orienteering race 42:04 intensity: (41 @1) + (3:13 @2) + (5:38 @3) + (9:48 @4) + (22:44 @5) *** 7.99 km (5:16 / km) +81m 5:01 / km
ahr:169 max:178 spiked:25/25c shoes: Saucony Excursion TR8

Godalming Urban Race, Mens Vets (course 2).

Better running shape than recent races, although shot by the big climb after 2/3rds of the course. 2 silly mistakes costing about 1:40 in total and a map error in the middle making me bump against a fence + dark green that wasn't mapped at the edge of the rough open, causing me to divert and about 1:20 more.

I finished about 1:40 behind the 1st (if the standings didn't change after I left the race which is possible).

Running warm up/down 8:49 [1] 1.0 km (8:47 / km) +6m 8:32 / km
shoes: Saucony Excursion TR8

Thursday Oct 18, 2018 #

7 PM

Night Orienteering race 56:28 [4] 10.31 km (5:29 / km) +114m 5:11 / km

Wednesday Oct 17, 2018 #

7 AM

Running 1:11:14 intensity: (1 @0) + (29:17 @1) + (41:42 @2) + (14 @3) 12.01 km (5:56 / km) +80m 5:44 / km
ahr:138 max:160

Tuesday Oct 16, 2018 #

7 AM

Running 1:06:30 intensity: (4 @0) + (18:51 @1) + (38:12 @2) + (2:34 @3) + (6:36 @4) + (13 @5) 11.83 km (5:37 / km) +66m 5:28 / km
ahr:145 max:172

Sunday Oct 14, 2018 #

9 AM

Running 1:26:21 intensity: (16:36 @1) + (56:01 @2) + (11:54 @3) + (1:50 @4) 13.62 km (6:20 / km) +393m 5:32 / km
ahr:146 max:171

Wednesday Oct 10, 2018 #

8 PM

Running 36:59 intensity: (1:01 @0) + (34:56 @1) + (1:02 @2) 5.8 km (6:23 / km) +31m 6:13 / km
ahr:130 max:140

Tuesday Oct 9, 2018 #

7 PM

Running 1:02:37 intensity: (40 @0) + (6:14 @1) + (44:28 @2) + (8:21 @3) + (2:45 @4) + (9 @5) 10.09 km (6:12 / km) +35m 6:06 / km
ahr:150 max:172

Monday Oct 8, 2018 #

7 PM

Running 2:30 intensity: (20 @1) + (2:10 @2) 0.46 km (5:23 / km)
ahr:146 max:152

Running 1:01:17 intensity: (1:47 @1) + (6:11 @2) + (16:27 @3) + (27:11 @4) + (9:41 @5) 10.52 km (5:50 / km) +112m 5:32 / km
ahr:165 max:179

Sunday Oct 7, 2018 #

11 AM

Orienteering 1:18:50 intensity: (16 @1) + (12:00 @2) + (32:27 @3) + (30:26 @4) + (3:41 @5) 10.48 km (7:31 / km) +225m 6:48 / km
ahr:164 max:175

Saturday Oct 6, 2018 #

3 PM

Running 2:33:51 intensity: (2:03:50 @1) + (30:01 @2) 24.9 km (6:11 / km) +139m 6:01 / km
ahr:135 max:154

Strength / Conditioning / Drills 29 intensity: (5 @1) + (24 @2) 0.01 km (1:00:25 / km)
ahr:145 max:152

Friday Oct 5, 2018 #

12 PM

Running 1:01:11 intensity: (5:47 @1) + (32:22 @2) + (7:59 @3) + (14:08 @4) + (55 @5) 11.11 km (5:30 / km) +55m 5:22 / km
ahr:152 max:175

Thursday Oct 4, 2018 #

1 PM

Running 28:13 intensity: (8:36 @1) + (12:06 @2) + (1:16 @3) + (1:28 @4) + (4:47 @5) 4.51 km (6:16 / km) +3m 6:14 / km
ahr:148 max:183

Monday Oct 1, 2018 #

6 PM

Running 1:06:58 intensity: (5 @0) + (57:59 @1) + (8:54 @2) 10.36 km (6:28 / km) +60m 6:17 / km
ahr:134 max:154

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