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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Psuba

In the 7 days ending Jan 8, 2017:

activity # timemileskm+m
  Running4 4:13:49 30.23(8:24) 48.64(5:13) 481
  Urban Orienteering1 38:15 4.27(8:57) 6.88(5:34) 1420 /20c100%
  Strength / Conditioning / Drills1 19:36 0.12(2:41:46) 0.19(1:40:31)
  Total5 5:11:40 34.62(9:00) 55.72(5:36) 49520 /20c100%
  [1-5]5 5:10:52

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Sunday Jan 8, 2017 #

3 PM

Running long 1:36:52 intensity: (5 @0) + (8 @1) + (15 @2) + (4:44 @3) + (1:13:52 @4) + (17:48 @5) 17.59 km (5:30 / km) +164m 5:16 / km
ahr:160 max:175

Long session through St. Cathrene's hill, Ramsdown and then through the estuary. My first semi-terrain run since the toe injury to gently "test the waters". Still running in a 1/2 size larger, not really ideal running shoe. At least the toes felt mostly OK.

I messed up my eating regime during the day as I was tied down with updates to the club new website and did not realise the time. I then had to eat quite late and quite close before I had to leave to get to R. This may be the reason that my HR was all messed up - it was a purposely slow run but my HR was much higher than I would have expected at this tempo normally.

Energy was also lacking and whilst normally I would expect to last this distance without a gel I actually had to have one at around 35 mins! Again probably down to the messed up nutrition through the day.

Got quite dark by the time I got to R due to starting late but good views from St.Cathrene's hill.

Running warm up/down 18:07 intensity: (2:37 @3) + (14:53 @4) + (37 @5) 3.23 km (5:36 / km) +21m 5:26 / km
ahr:155 max:167

Had some lasagna with R+K after we went through some website work updates. I got a lift to the cliff tops from R before I jogged back home as a semi-cool down exercise. I have to say I now felt why I keep the rule about time between eating and running - not a good idea to run after eating!

Running 1:05 intensity: (2 @1) + (10 @2) + (53 @3) 0.19 km (5:42 / km)
ahr:137 max:146

Running 17:02 intensity: (1:32 @3) + (14:53 @4) + (37 @5) 3.04 km (5:36 / km) +21m 5:25 / km
ahr:155 max:167

Saturday Jan 7, 2017 #

9 AM

Running tempo (Parkrun) 23:00 intensity: (7 @2) + (33 @3) + (2:24 @4) + (19:56 @5) 5.01 km (4:36 / km) +13m 4:32 / km
ahr:170 max:179

Very tempting to go to the BOK Event, in the end though I think sanity won and I settled for the Parkrun today. I do prefer Orienteering and from looking at an older map Leigh Wood would have offered some interesting route choice and terrain challenges. However, I think it is better to allow my toe to heal properly and not jeopardise the season, so stuck with less terrain and less risk for kicking something again in the rough and aggrevating the injury.

So this was just a Parkrun, but I was late for that as I could not find my barcode! In the end it turned out to be a modified route for me then, although distance wise almost the same, but I started late from home rather than from the startline, so had to join the crowd from about 600m on, then comb my way through it looking for Ian. I finally caught him up at around 3km, then ran with him to the finish at about 80% effort.

Running warm up/down 5:23 intensity: (1 @1) + (8 @2) + (35 @3) + (4:39 @4) 0.99 km (5:27 / km)
ahr:153 max:161

Thursday Jan 5, 2017 #

8 PM

Running tempo 1:10:52 intensity: (3 @0) + (12 @1) + (26 @2) + (7:58 @3) + (34:03 @4) + (28:10 @5) 14.29 km (4:58 / km) +173m 4:41 / km
ahr:161 max:181

Toe still quite ginger so ran in the half size larger shoe which isn't really a running shoe.

Shouldn't really do this for long so hope that my toe will heal soon to a degree when I can run in a proper running shoe but I do not want to aggravate it yet. However, I wanted also to see if I can do a decent training session with it. Just straight running, no terrain yet. It was OK most of the session although I can feel it a bit afterwards.

The session itself was based on my interpretation for the Spari training session planned for today - that was suggesting 9-10x circuits in Taban - not really sure about the length and profile but I have chosen the all zig-zag routes along the seafront to Bournemouth Pier and back, which has included 7 relatively challenging uphill sections on the zig-zags.
The training was suggesting pushing the uphills, tempo on flat, and easy jog on the downhills, which I have followed, translating "pushing the uphills" into 100% effort, and tempo to aiming at 4:30 pace. And my legs are not liking me at the moment.

Wednesday Jan 4, 2017 #

8 AM

Running warm up/down (Treadmill) 21:28 intensity: (25 @0) + (7 @1) + (43 @2) + (5:22 @3) + (7:47 @4) + (7:04 @5) 4.3 km (4:59 / km) +90m 4:31 / km
ahr:155 max:181

Usual gym warm up treadmill run.

1km @ 5m/km 0% elev -> HR 140 BPM
1km @ 5m/km 3% elev -> HR 157 BPM
1km @ 5m/km 6% elev -> HR 176 BPM
500m @ 5m/km 0% elev -> HR to 150 BPM
500m @ 3:30m/km 0% elev -> HR to 181 BPM
+ cool down

Higher HR than last similar session...

Strength / Conditioning / Drills 19:36 intensity: (1:30 @1) + (3:36 @2) + (12:13 @3) + (2:17 @4) 0.19 km (1:40:31 / km)
ahr:133 max:158

Leg + core

Monday Jan 2, 2017 #

5 PM

Urban Orienteering race 38:15 intensity: (15 @0) + (14 @1) + (7 @2) + (1:19 @3) + (18:40 @4) + (17:40 @5) *** 6.88 km (5:34 / km) +14m 5:30 / km
ahr:162 max:176 spiked:20/20c

Poole Town Race, Wessex Night League.

I wasn't sure if I was going to go out and once I did, I wasn't sure how long I would run. I went out anyway just to see how my injured toe would react, very carefully. I had my walking trainers on which are 1/2 size larger than all my running shoes to give some room for my feet (all of my running shoes were pressing slightly on my swollen toe once I put them on and were painful). I didn't warm up and expected to start slowly and turn back at any point, or come back halfway if things got uncomfortable.

All of this meant I wasn't expecting anything other than some feedback on my feet today, this wasn't a competitive run as far as I a concerned.

I started slow as planned, then after my feet felt OK with the easy pace and my adjusted running style (heel strike and longer paces instead of the one I started to adopt over the last 10 months to move to front foot strike and more rapid pace, which obviously would put more strain on my toes), after about 7-8 minutes I was brave enough to up the pace a little bit, to about 80% effort (still being careful with turns etc that would stress the feet).

Technically speaking, I finally had a good strategy for the score (not sure if this was because of the slower pace allowing me more time to think or just so happens that I am starting to know the area now), and only really had one mistake with some confusion costing me about a minute. Of course, I wasn't anywhere near the pace I would expect without an injury.

Overall with all the precautions my toe lasted the course, which is encouraging but I won't be looking for any tricky ground (like a proper terrain for Orienteering) for a while to allow it to heal.

Ah - finished 4th but of course that means nothing in the context of the injury.

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