Training Log Archive: PsubaIn the 7 days ending Jul 20, 2016:
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Wednesday Jul 20, 2016 #
Note
(rest day)
Tuesday Jul 19, 2016 #
7 PM
Urban Orienteering race 56:46 ** 10.07 km (5:38 / km) +28m 5:33 / km
ahr:163 max:181 spiked:28/28c shoes: Saucony Excursion TR8
Warmup + race (SLOW Elthorn Park Race, long course) + cooldown.
Race time for the long course was 38:59, 12th/78
http://obasen.orientering.se/winsplits/online/en/d...
Some good planning in places but an unfortunate long boring run along the canal that connected the two parks with the meat of the courses.
33 degrees and with running every day for the past days I got tired pretty quickly so slower than ideal. Nevertheless the plan was to focus on technique, Plan-Simplify-Memorise: plan ahead 2 controls, simplify and memorise the route to the next. I probably did manage to achieve this about 30% of the course, less so as I got tired and routine started to kick in or got slightly confused and needed to check if I was in the right place. Good practice nevertheless.
2 mistakes - dove into the white forest thinking it was the track I wanted on route to 7, turned out to be a dead end, dropped about 1:40, and slight diversion in the latter park going to a vegetation patch, otherwise no issues (fairly easy course to be honest). Probably a few suboptimal route choices of the left/right nature.
Race time for the long course was 38:59, 12th/78
http://obasen.orientering.se/winsplits/online/en/d...
Some good planning in places but an unfortunate long boring run along the canal that connected the two parks with the meat of the courses.
33 degrees and with running every day for the past days I got tired pretty quickly so slower than ideal. Nevertheless the plan was to focus on technique, Plan-Simplify-Memorise: plan ahead 2 controls, simplify and memorise the route to the next. I probably did manage to achieve this about 30% of the course, less so as I got tired and routine started to kick in or got slightly confused and needed to check if I was in the right place. Good practice nevertheless.
2 mistakes - dove into the white forest thinking it was the track I wanted on route to 7, turned out to be a dead end, dropped about 1:40, and slight diversion in the latter park going to a vegetation patch, otherwise no issues (fairly easy course to be honest). Probably a few suboptimal route choices of the left/right nature.
Monday Jul 18, 2016 #
8 PM
Running (HR Zone 3) 58:25 10.15 km (5:45 / km) +71m 5:34 / km
ahr:147 max:158 shoes: Saucony Excursion TR8
HR Zone 3 (Aerob) training 10k.
Starting a series of sessions over the next weeks based on heart rate control in prep for the Dorset Doddle which John recommended and I now entered. However never having ran that far I realise I need to adjust my training to be able to cope with longer distances too. As this is about running economy and not speed, I will form now on at least until that day include a lot of running economy sessions.
This being the first it felt quite slow - but wasn't in hindsight as slow as it felt.
As I finished I almost did not feel any tiredness which I guess is the point of controlling HR so low. I am sure this will change as soon as I go to longer distances.
Starting a series of sessions over the next weeks based on heart rate control in prep for the Dorset Doddle which John recommended and I now entered. However never having ran that far I realise I need to adjust my training to be able to cope with longer distances too. As this is about running economy and not speed, I will form now on at least until that day include a lot of running economy sessions.
This being the first it felt quite slow - but wasn't in hindsight as slow as it felt.
As I finished I almost did not feel any tiredness which I guess is the point of controlling HR so low. I am sure this will change as soon as I go to longer distances.
Sunday Jul 17, 2016 #
11 AM
Orienteering race (Relay) 38:40 *** 4.94 km (7:50 / km) +162m 6:44 / km
ahr:165 max:180 spiked:10/10c
Devon relays Haytor, runs 1 and 2 (Green + Yellow)
A mistake at the start - the map seemed to indicate running between the rocks was in line with the direction to the 1st control, I duly veered off course. Having been conscious of what the compass told me I did not spend too much being lost at least and corrected within a reasonable window. Strange to have gone to "lake" controls without the lake being there, though.
Then hesitant into the third control, just did not read the contours very well initially and took some time to figure it out, luckily again I adjusted fairly fast, on reflection I think this is improvement relative to what I used to do in similar circumstances. Had no real problems from there on although did have time losses as I tried to figure out the best way through undergrowth in places that wasn't obvious from the map.
Lovely area though and won the relay.
Did not push more than 80% physically except for run 3 (next session)
A mistake at the start - the map seemed to indicate running between the rocks was in line with the direction to the 1st control, I duly veered off course. Having been conscious of what the compass told me I did not spend too much being lost at least and corrected within a reasonable window. Strange to have gone to "lake" controls without the lake being there, though.
Then hesitant into the third control, just did not read the contours very well initially and took some time to figure it out, luckily again I adjusted fairly fast, on reflection I think this is improvement relative to what I used to do in similar circumstances. Had no real problems from there on although did have time losses as I tried to figure out the best way through undergrowth in places that wasn't obvious from the map.
Lovely area though and won the relay.
Did not push more than 80% physically except for run 3 (next session)
Orienteering race (Relay) 12:53 1.8 km (7:08 / km) +59m 6:09 / km
ahr:168 max:182 spiked:5/5c
Devon Haytor Relays, run 3 (Yellow on map 2).
Should have taken Orange instead as Dale struggled with it (hindsight is a wonderful thing). Nevertheless as far as my run is concerned there were no issues (I would not have expected one on a Yellow course), except where the map did not detail a small valley so I hesitated before moved on to the adjacent one with the control in.
Should have taken Orange instead as Dale struggled with it (hindsight is a wonderful thing). Nevertheless as far as my run is concerned there were no issues (I would not have expected one on a Yellow course), except where the map did not detail a small valley so I hesitated before moved on to the adjacent one with the control in.
Saturday Jul 16, 2016 #
9 AM
Running long 1:47:31 20.23 km (5:19 / km) +116m 5:10 / km
ahr:156 max:170
Fancied a longer, slower jog through promenade and Bournemouth Gardens.
Blisters on left toes really started to hurt, had to stop at Boots to get plasters. They came off by the finish :(
Blisters on left toes really started to hurt, had to stop at Boots to get plasters. They came off by the finish :(
Friday Jul 15, 2016 #
10 PM
Strength / Conditioning / Drills 38:02
ahr:90 max:120
Usual balance ball, core and leg strength exercises.
Thursday Jul 14, 2016 #
7 PM
Running intervals (Moov) 54:33 11.06 km (4:56 / km) +44m 4:50 / km
ahr:161 max:183 shoes: Saucony Excursion TR8
Moov Speed Endurance level 35 intervals at Windsor Long Walk. Passed.
Only did 4 (due to race the day before etc).
Avg paces for the 1.61km intervals:
4:07, 4:06, 3:57, 4:04
Not bad considering the undulating nature and that I had to stop in two of them to cross the road to wait for traffic.
Only did 4 (due to race the day before etc).
Avg paces for the 1.61km intervals:
4:07, 4:06, 3:57, 4:04
Not bad considering the undulating nature and that I had to stop in two of them to cross the road to wait for traffic.