Training Log Archive: PsubaIn the 7 days ending Jul 31, 2016:
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Sunday Jul 31, 2016 #
3 PM
Running warm up/down 6:36 1.12 km (5:55 / km) +48m 4:51 / km
ahr:145 max:153
Urban Orienteering race (Sprint) 18:35 ***** 3.0 km (6:12 / km) +156m 4:55 / km
ahr:171 max:182 spiked:24/24c
Hungaria Cup day 2, M40 Sprint in Lillafured
2/16, 46s down on the winner.
Good performance, it looks like lots of good quality sprint races in the UK prepared me well for this race. It was also physical though, lots of climb in a sprint which contributed to my only really poor route choice (probably caused by oxygen debt) to 18 which lost me about 40s, almost the full difference to 1st place.
But great area, very complicated and enjoyable challenge ran right after the WOUC race.
2/16, 46s down on the winner.
Good performance, it looks like lots of good quality sprint races in the UK prepared me well for this race. It was also physical though, lots of climb in a sprint which contributed to my only really poor route choice (probably caused by oxygen debt) to 18 which lost me about 40s, almost the full difference to 1st place.
But great area, very complicated and enjoyable challenge ran right after the WOUC race.
Saturday Jul 30, 2016 #
Event: WUOC 2016
11 AM
Running warm up/down 6:36 1.13 km (5:49 / km) +45m 4:51 / km
ahr:155 max:167 shoes: Inov-8 Oroc 280
To start
Orienteering race 58:53 **** 5.68 km (10:22 / km) +158m 9:06 / km
ahr:159 max:178 spiked:22/22c shoes: Inov-8 Oroc 280
Hungaria Cup day 1, M40 Middle distance.
11th/15, 22:20 down on winner (!)
Very enjoyable varied course and terrain, unfortunately made a right mess of it. In control for most of the race but the few controls where I wasn't, I lost a lot of time. This duly blew any chances of being in contention at all for the rest of the week in the overall.
3 - 2 min lost. Ran past the control and had to figure out and double back. Several mistakes on this leg - not used to the 1:4000 map yet so ran past my planned attack point and also did not read the control description so was looking for a crag instead of a rocky pit.
8 - lost about 10 mins (!). Poor route choice to start with, ran up to go around the green but lost more time that way an wasn't in control really into the control which I should have been careful about in the middle of the green. Then ran past the control about 4-5 times from different attack points and directions, I suspect there was some mapping inconsistency/errors there: a shooting platform not mapped, a wet pit that was either not mapped or further south than mapped, and a path mapped as a linear white forest in the middle of the green without veg boundary - and the control was next to it. Felt like a bingo control in the end, but clearly others had less problems with it than I did.
10 - just lack of confidence circling about in the green to find the pit now, losing about half a min
14 - 3 min lost, right next to the control but did not understand the map properly so circled around quite a bit until the penny dropped.
The remaining 7 minutes are a combination of smaller errors, lack of confidence and not pushing any more very much. A poor day 1 although not the fault of the course and the area as it was a great middle distance course.
Maybe a bit of a compensation that I managed to place 2nd in the Hungarian TempO Championship that took place during the day. Don't know much more as results are not yet published online and I missed the result ceremony but got handed the medal the next day...
11th/15, 22:20 down on winner (!)
Very enjoyable varied course and terrain, unfortunately made a right mess of it. In control for most of the race but the few controls where I wasn't, I lost a lot of time. This duly blew any chances of being in contention at all for the rest of the week in the overall.
3 - 2 min lost. Ran past the control and had to figure out and double back. Several mistakes on this leg - not used to the 1:4000 map yet so ran past my planned attack point and also did not read the control description so was looking for a crag instead of a rocky pit.
8 - lost about 10 mins (!). Poor route choice to start with, ran up to go around the green but lost more time that way an wasn't in control really into the control which I should have been careful about in the middle of the green. Then ran past the control about 4-5 times from different attack points and directions, I suspect there was some mapping inconsistency/errors there: a shooting platform not mapped, a wet pit that was either not mapped or further south than mapped, and a path mapped as a linear white forest in the middle of the green without veg boundary - and the control was next to it. Felt like a bingo control in the end, but clearly others had less problems with it than I did.
10 - just lack of confidence circling about in the green to find the pit now, losing about half a min
14 - 3 min lost, right next to the control but did not understand the map properly so circled around quite a bit until the penny dropped.
The remaining 7 minutes are a combination of smaller errors, lack of confidence and not pushing any more very much. A poor day 1 although not the fault of the course and the area as it was a great middle distance course.
Maybe a bit of a compensation that I managed to place 2nd in the Hungarian TempO Championship that took place during the day. Don't know much more as results are not yet published online and I missed the result ceremony but got handed the medal the next day...
Friday Jul 29, 2016 #
5 PM
Running 43:42 8.4 km (5:12 / km) +53m 5:03 / km
ahr:158 max:174
Shakeout run to pick up the hire car
Thursday Jul 28, 2016 #
Note
(rest day)
Travel after work so no training
Wednesday Jul 27, 2016 #
6 PM
Running long (HR Zone 3) 2:44:43 30.01 km (5:29 / km) +195m 5:19 / km
ahr:151 max:166 shoes: Saucony Excursion TR8
2 loops around Windsor Park.
A mix of techniques for long distance training:
5K with 180spm + 10K in zone control in zone 3 (sub 150, for some reason Attackpoint does not align with Garmin, need to sort it out). This twice, clearly.
Was OK but tight on time doing this after work, so got very dark in the forest towards the end (no headlamp with me), of course managed to kick a root right at the very end with the toe where I had the injury earlier in the year, great.
Faded slightly later than the last 30K training, 20k there, 25k now (clearly visible on the HR/pace combo graph).
Which is not bad considering this was a.) more hilly than the last one and b.) had a fairly intensive few days before even if the last day was an easy run - but not a rest day like last time.
A mix of techniques for long distance training:
5K with 180spm + 10K in zone control in zone 3 (sub 150, for some reason Attackpoint does not align with Garmin, need to sort it out). This twice, clearly.
Was OK but tight on time doing this after work, so got very dark in the forest towards the end (no headlamp with me), of course managed to kick a root right at the very end with the toe where I had the injury earlier in the year, great.
Faded slightly later than the last 30K training, 20k there, 25k now (clearly visible on the HR/pace combo graph).
Which is not bad considering this was a.) more hilly than the last one and b.) had a fairly intensive few days before even if the last day was an easy run - but not a rest day like last time.
Tuesday Jul 26, 2016 #
6 PM
Running (HR Zone 3) 50:17 9.28 km (5:25 / km) +29m 5:20 / km
ahr:142 max:157 shoes: Adidas Supernova Glide
Easy jog to pick up some stuff and back, used this as an opportunity for a recovery/zone control run.
Also first run trying out the Adidas that I found on sale (my road shoes needed replacing anyway), good initial impressions.
Also first run trying out the Adidas that I found on sale (my road shoes needed replacing anyway), good initial impressions.
Monday Jul 25, 2016 #
7 PM
Running intervals (Canova circuits) 1:18:45 12.58 km (6:16 / km) +17m 6:13 / km
ahr:146 max:177 shoes: Saucony Excursion TR8
6x Canova circuits with warmup / cooldown on Stanwell Moor.
Was originally intending to do 10 (4/4/2) but seeing the distance needed to get to the moor and get back from it, combined with the fatigue from the race yesterday decided to shorten it.
Also somewhat constrained in the fast sessions (500m) as quite a few of the intervals meant running through narrow paths, duck under branches, and in one case trying not to fall off of a wooden ledge above a marsh whilst getting battered by nettle... so quite an orienteering-flavoured interval session.
Was originally intending to do 10 (4/4/2) but seeing the distance needed to get to the moor and get back from it, combined with the fatigue from the race yesterday decided to shorten it.
Also somewhat constrained in the fast sessions (500m) as quite a few of the intervals meant running through narrow paths, duck under branches, and in one case trying not to fall off of a wooden ledge above a marsh whilst getting battered by nettle... so quite an orienteering-flavoured interval session.