Training Log Archive: PsubaIn the 7 days ending Jan 17, 2016:
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Sunday Jan 17, 2016 #
Event: SOC Level C & SCOA League
Note
(injured)
Looks like all the terrain running recently has caught up with me - Shin splints in my right shin.
"Runners are encouraged to avoid running on hills and uneven (...) surfaces" means I need to give a miss for todays O-race at the New Forest for sure, and will see next weekend where we are for those events.
In general it is advisable for rest which is funny as this and next week is supposed to be hard training weeks according to schedule... I will see how I cope with some reduced training with calf compression gear and hope that helps.
"Runners are encouraged to avoid running on hills and uneven (...) surfaces" means I need to give a miss for todays O-race at the New Forest for sure, and will see next weekend where we are for those events.
In general it is advisable for rest which is funny as this and next week is supposed to be hard training weeks according to schedule... I will see how I cope with some reduced training with calf compression gear and hope that helps.
Saturday Jan 16, 2016 #
Event: WIM Coaching and Informal
8 AM
Running warm up/down 24:00 [2] 4.5 km (5:20 / km)
shoes: Reebok One Cushion Trail
9 AM
Running tempo 20:50 4.97 km (4:11 / km) +12m 4:08 / km
ahr:174 max:179 shoes: Reebok One Cushion Trail
Bournemouth Parkrun #128
Beautiful clear weather, but very cold. Legs were OK but just could not get enough oxygen to run faster, so fairly slow relative to effort. Already on km1 I saw people overtaking who usually don't, and split 1 was slower than usual. Looking at the HR and other measurements it is clear that for some reason (which may be the very cold air?) my body was struggling to supply the muscles with the oxygen they wanted.
Other differences to note from the usual "routine":
- No coffee this morning
- Did not have any sugar/glucose based pre-exercise energy boost
Beautiful clear weather, but very cold. Legs were OK but just could not get enough oxygen to run faster, so fairly slow relative to effort. Already on km1 I saw people overtaking who usually don't, and split 1 was slower than usual. Looking at the HR and other measurements it is clear that for some reason (which may be the very cold air?) my body was struggling to supply the muscles with the oxygen they wanted.
Other differences to note from the usual "routine":
- No coffee this morning
- Did not have any sugar/glucose based pre-exercise energy boost
2 PM
Orienteering 1:33:45 *** 12.49 km (7:30 / km) +44m 7:22 / km
ahr:161 max:172 spiked:32/32c
Wimborne informal Hurn Forest - Light Green and Orange courses
Decided to do these two instead of the 45 min score and treat it as a technique training exercise all the way through. Didn't even wear a proper O-shoes/pants, just used the old Gore-Tex Asics trail shoe I have. That didn't help of course in a lot of places as it was slipping all over the place, but at least kept most of the water out.
I suspect the courses were longer than advertised - certainly the Light Green was, so ended up doing more than I planned. Decided to do easy tempo, so wasn't pushing anywhere, despite this there was quite a bit of effort involved because many of the legs took me across the rough and furrow hopping areas. It was, in that sense, a decent terrain run training too.
The courses themselves were not too difficult, and I tried to alternate techniques, sometimes choosing to run on compass bearing when running around (due to terrain) likely would have been faster - but this wasn't about time, rather consistency. Managed to execute mostly well, there were a few bearing hickups, and one mistake of about 15 seconds when I confused some paths at a complicated junction. Other than this was in control most of the time, planned ahead, and memorised routes pretty well. Nevertheless there is more to improve on precision and combinind furros hopping at speed with compass work which I found difficult to do at the same time.
Decided to do these two instead of the 45 min score and treat it as a technique training exercise all the way through. Didn't even wear a proper O-shoes/pants, just used the old Gore-Tex Asics trail shoe I have. That didn't help of course in a lot of places as it was slipping all over the place, but at least kept most of the water out.
I suspect the courses were longer than advertised - certainly the Light Green was, so ended up doing more than I planned. Decided to do easy tempo, so wasn't pushing anywhere, despite this there was quite a bit of effort involved because many of the legs took me across the rough and furrow hopping areas. It was, in that sense, a decent terrain run training too.
The courses themselves were not too difficult, and I tried to alternate techniques, sometimes choosing to run on compass bearing when running around (due to terrain) likely would have been faster - but this wasn't about time, rather consistency. Managed to execute mostly well, there were a few bearing hickups, and one mistake of about 15 seconds when I confused some paths at a complicated junction. Other than this was in control most of the time, planned ahead, and memorised routes pretty well. Nevertheless there is more to improve on precision and combinind furros hopping at speed with compass work which I found difficult to do at the same time.
Friday Jan 15, 2016 #
Note
(rest day)
The Solgar nutrient capsules I have won in the Running Heroes draw has arrived.
Will see in a month if it transformed me into a superhero. But hey, it was free!
Will see in a month if it transformed me into a superhero. But hey, it was free!
Thursday Jan 14, 2016 #
7 PM
Urban Orienteering race (Night Score) 58:44 10.91 km (5:23 / km) +56m 5:15 / km
ahr:164 max:174 shoes: Reebok One Cushion Trail
SOC Eastleigh Wessex Night League.
Quite a good turnout and a nice pub as a base with open log fire. Which was needed as it was cold outside and although it did not rain, the whole are is now soaked - so shoes and socks followed suit.
Managed the strategy slightly better than I usually do (that's not saying much), although it was a straight score with a double sided map which predetermined much of the strategy anyway. Did still manage to waste about 4-5 minutes worth of distance with suboptimal route choice.
As a SOC event expected a few speedy youngsters and Rob F did a remarkably good time which is beyond what I could have achieved nowadays even if everything went well.
Nevetheless, running was mixed - felt quite sliggish in the middle (and it was slower than I should be able to do), came back towards the end. Should be doing long warmups for events that really count.
The headlamp was behaving badly at the beginning, it seems its button has a problem or maybe it was just the cold. Once it was properly turned on it was OK all the way, but could not change intensity. Connections were taped this time so thankfully no time wasted with trying to make it come back to life all the time like in the Poole event.
Quite a good turnout and a nice pub as a base with open log fire. Which was needed as it was cold outside and although it did not rain, the whole are is now soaked - so shoes and socks followed suit.
Managed the strategy slightly better than I usually do (that's not saying much), although it was a straight score with a double sided map which predetermined much of the strategy anyway. Did still manage to waste about 4-5 minutes worth of distance with suboptimal route choice.
As a SOC event expected a few speedy youngsters and Rob F did a remarkably good time which is beyond what I could have achieved nowadays even if everything went well.
Nevetheless, running was mixed - felt quite sliggish in the middle (and it was slower than I should be able to do), came back towards the end. Should be doing long warmups for events that really count.
The headlamp was behaving badly at the beginning, it seems its button has a problem or maybe it was just the cold. Once it was properly turned on it was OK all the way, but could not change intensity. Connections were taped this time so thankfully no time wasted with trying to make it come back to life all the time like in the Poole event.
Wednesday Jan 13, 2016 #
2 PM
Orienteering race 1:10:18 10.57 km (6:39 / km) +73m 6:26 / km
ahr:164 max:176 spiked:30/30c shoes: VJ iRock
Orienteering Military League South Pyestock - Brown Course
Map slightly wrong on controls 1&2 so duly lost time there as well as 14. Then I messed up on 18 which was totally my fault, so by that time out of contention. It was a good session for compass training/bearing as many of the legs needed running on bearing which I have executed mostly OK.
Ran this as a lunchtime break.
Map slightly wrong on controls 1&2 so duly lost time there as well as 14. Then I messed up on 18 which was totally my fault, so by that time out of contention. It was a good session for compass training/bearing as many of the legs needed running on bearing which I have executed mostly OK.
Ran this as a lunchtime break.
Orienteering 32:32 5.89 km (5:31 / km) +41m 5:20 / km
ahr:158 max:166 spiked:18/18c shoes: VJ iRock
Orienteering Military League South Pyestock - Long Orange Course
Ran this Non-comp after doing the Brown, just to get the training distance in. Pretty tired by this point but managed to get around before they closed everything off.
Nice if cold weather, though.
Ran this Non-comp after doing the Brown, just to get the training distance in. Pretty tired by this point but managed to get around before they closed everything off.
Nice if cold weather, though.
Tuesday Jan 12, 2016 #
6 PM
Running intervals (Wessex 1k reps) 41:37 7.4 km (5:37 / km) +8m 5:36 / km
ahr:146 max:178 shoes: Reebok One Cushion Trail
Wessex training, got there late so did 3 1k reps only.
3:46, :44, :57, the rest are warm up/down and mulling about with the team between reps. Should really do twice as much and then I would be happy about this pace for now.
3:46, :44, :57, the rest are warm up/down and mulling about with the team between reps. Should really do twice as much and then I would be happy about this pace for now.
Monday Jan 11, 2016 #
7 PM
Running intervals (Short HIIT) 36:23 6.07 km (6:00 / km) +3m 5:59 / km
ahr:151 max:184 shoes: Reebok One Cushion Trail
10x 270m high intensity intervals, 1:15 and 1:30 off (alternating) + warm up / cool down.
Interval average pace was:
3:08s, 20, 14, 19, 12, 20, 27, 25, 33, 14
Short session of the week with the expectation of what is coming up.
Interval average pace was:
3:08s, 20, 14, 19, 12, 20, 27, 25, 33, 14
Short session of the week with the expectation of what is coming up.
Strength / Conditioning / Drills 27:22
ahr:103 max:121
Usual - balance ball, core exercises