Training Log Archive: PsubaIn the 7 days ending Aug 15, 2016:
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Monday Aug 15, 2016 #
7 PM
Running long (HR Zone 3) 1:23:40 15.29 km (5:28 / km) +12m 5:27 / km
ahr:150 max:163 shoes: Saucony Excursion TR8
Long training along the Thames out and back, picking up dinner as well.
Alternating HR zone 3 with 180SPM each Km.
Had to sacrifice my sweatband :(
Alternating HR zone 3 with 180SPM each Km.
Had to sacrifice my sweatband :(
Sunday Aug 14, 2016 #
Event: NGOC League 6
Note
(rest day)
Unintentional rest day. Probably quite tired as I fell asleep Saturday afternoon and slept through most of the night. Lots of things to do so did not go out for a run Sunday then.
Saturday Aug 13, 2016 #
8 AM
Running warm up/down 4:15 0.9 km (4:44 / km) +2m 4:40 / km
ahr:152 max:162 shoes: Saucony Excursion TR8
Running tempo (Parkrun) 21:04 5.0 km (4:13 / km) +2m 4:12 / km
ahr:175 max:183 shoes: Saucony Excursion TR8
Unsure how I would fare given recent long distance running focus, so wasn't going to push all the way, just set off to see how it goes.
Felt surprisingly easy initially so decided to push the first km, got a PB on 1 km distance (although never really ran specifically 1k, only as part of longer runs). Eased off after the 1km marker, but probably chose the reduction of effort quite poorly: slowed down well enough to get way behind on time, but not enough to recover, as at about 3.5k the muscles started to suffer, and got a stitch at 4km. Struggled through to about 4.5k before getting rid of the stitch, then accelerated a bit to the finish. With all the trouble during the run not that bad a time.
Felt surprisingly easy initially so decided to push the first km, got a PB on 1 km distance (although never really ran specifically 1k, only as part of longer runs). Eased off after the 1km marker, but probably chose the reduction of effort quite poorly: slowed down well enough to get way behind on time, but not enough to recover, as at about 3.5k the muscles started to suffer, and got a stitch at 4km. Struggled through to about 4.5k before getting rid of the stitch, then accelerated a bit to the finish. With all the trouble during the run not that bad a time.
Running warm up/down 2:31 0.42 km (6:00 / km)
ahr:145 max:152 shoes: Saucony Excursion TR8
Friday Aug 12, 2016 #
7 PM
Orienteering race 44:04 ** 5.84 km (7:33 / km) +2m 7:32 / km
ahr:154 max:175 spiked:18/18c shoes: Saucony Excursion TR8
Wessex informal on the Sand Dunes at Studlands.
Got there late after a near 5 hour drive and set off with no warm-up, taking this as a bit of a map memory training exercise. Then wasted 6,5 mins near control 6 in an area quite badly mapped - the control wasn't where it was mapped. Jogged through the rest of the course not pushing it really, only pushed the very last leg. Course design was strange as well with lots of dog legs and as there wasn't a control at most locations just jotting down the POC marker letter, it is difficult to trust the results anyway. Not to mention a question as to whether everyone really stuck to the paths as requested, especially as in some places it wasn't clear which path is mapped and which isn't.
Anyway, a bit of fun and a barbeque after, just too bad I got there late so could not socialise more.
Got there late after a near 5 hour drive and set off with no warm-up, taking this as a bit of a map memory training exercise. Then wasted 6,5 mins near control 6 in an area quite badly mapped - the control wasn't where it was mapped. Jogged through the rest of the course not pushing it really, only pushed the very last leg. Course design was strange as well with lots of dog legs and as there wasn't a control at most locations just jotting down the POC marker letter, it is difficult to trust the results anyway. Not to mention a question as to whether everyone really stuck to the paths as requested, especially as in some places it wasn't clear which path is mapped and which isn't.
Anyway, a bit of fun and a barbeque after, just too bad I got there late so could not socialise more.
Thursday Aug 11, 2016 #
9 AM
Note
(rest day)
Just realised the Dorset Doddle is next Saturday, not the week after.
Wanted to add one more session with increased distance but not sure if it is wise now considering tapering (?). Maybe a 38-40k session Sunday?
Wanted to add one more session with increased distance but not sure if it is wise now considering tapering (?). Maybe a 38-40k session Sunday?
4 PM
Note
So just verified and according to training zone calculator I should have aimed for below 145HR for long runs. I may have been therefore running slightly too fast, although not sure 5 BPM means that much.
Wednesday Aug 10, 2016 #
5 PM
Running long 3:07:48 33.21 km (5:39 / km) +92m 5:35 / km
ahr:151 max:163 shoes: Adidas Supernova Glide
Dorset Doddle prep long run.
Tried to stick to HR zone 3 and lots of learnings.
I need to revisit my zones probably - according to my watch zone3 is below 150, but post-run it looks like most of my running is zone 4 which means there is a discrepancy of a few beats. Not sure if it makes that much difference, but could just be the difference between a comfortable vs. uncomfortable last third of the run.
Used 2 gels and only about 4dl refreshments - maybe both not sufficient.
On the graphs and also in reality it felt a slog after about 24-25k, from there on it became nearly impossible to keep HR below 150 and still be running. I managed to finish the last few k's on around 155HR but slowing down below 6min/km.
Became quite dark towards the end. Saw lots of deers in Windsor Great Park. Fought lots of mosquitos on the Thames path towards the end.
Tried to stick to HR zone 3 and lots of learnings.
I need to revisit my zones probably - according to my watch zone3 is below 150, but post-run it looks like most of my running is zone 4 which means there is a discrepancy of a few beats. Not sure if it makes that much difference, but could just be the difference between a comfortable vs. uncomfortable last third of the run.
Used 2 gels and only about 4dl refreshments - maybe both not sufficient.
On the graphs and also in reality it felt a slog after about 24-25k, from there on it became nearly impossible to keep HR below 150 and still be running. I managed to finish the last few k's on around 155HR but slowing down below 6min/km.
Became quite dark towards the end. Saw lots of deers in Windsor Great Park. Fought lots of mosquitos on the Thames path towards the end.
Tuesday Aug 9, 2016 #
Event: MV Summer Evening Series
7 PM
Orienteering race 31:51 ** 5.99 km (5:19 / km) +30m 5:11 / km
ahr:165 max:183 spiked:16/16c shoes: Saucony Excursion TR8
MVOC Level D event, Nonsuch Park, long course.
3rd/29.
http://www.mvoc.org/Events/20160809NonsuchPark/Res...
Late so no warmup and also no compass. Tried to do the majority as a map memory exercise hence made quite a few micro route choice mistakes, partially due to it starting to get dark so having difficulty making out the detail in some of the path sections without a magnifier and also compromised routes as was wearing shorts but the "open" areas were often rough open so decided to run around rather than bashing through the undergrowth. Lost about 1:30-2 mins which is how much I was behind.
Checked HR in the middle of the course and found it surprisingly low relative to how it felt, so clearly left some effort in there too for such a short course. Pushed the run-in to the finish and duly got the HR up to max then.
3rd/29.
http://www.mvoc.org/Events/20160809NonsuchPark/Res...
Late so no warmup and also no compass. Tried to do the majority as a map memory exercise hence made quite a few micro route choice mistakes, partially due to it starting to get dark so having difficulty making out the detail in some of the path sections without a magnifier and also compromised routes as was wearing shorts but the "open" areas were often rough open so decided to run around rather than bashing through the undergrowth. Lost about 1:30-2 mins which is how much I was behind.
Checked HR in the middle of the course and found it surprisingly low relative to how it felt, so clearly left some effort in there too for such a short course. Pushed the run-in to the finish and duly got the HR up to max then.
Running warm up/down 1:34 0.23 km (6:45 / km) +6m 5:59 / km
ahr:136 max:143 shoes: Saucony Excursion TR8