Training Log Archive: PsubaIn the 7 days ending Feb 9, 2018:
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Friday Feb 9, 2018 #
7 AM
Running 24:52 4.51 km (5:31 / km) +13m 5:26 / km
ahr:139 max:161 shoes: Adidas Supernova Glide
Shakeout jog with strides
6 PM
Urban Orienteering race 1:04:21 *** 12.44 km (5:10 / km) +48m 5:05 / km
ahr:163 max:175 spiked:24/25c shoes: adidas terrex Agravic
Wessex Night League, Gillingham
Pretty poor performance if I am honest, mainly down to poor strategy - which is what I often do in score events. I was kinda hoping I was getting better in that in the last few events, but this one was planned well in that there were lots of options and the choices did make a lot of difference.
Looking at the order of controls, I was the only one going with the order like this. It didn't help that I also missed out a control at the edge of the map so I never visited it...
I got there late anyway due to work and left my dibber+compass at home so had to borrow them also.
There were also a few errors I have made throughout the run, didn't see a few of the lines properly (is my eyesight getting worse?) during running so ended up having to double back a few times - those errors lost me about 3 minutes even within the strategy I was following.
By the time I was near the 1st of the 2 50 pointers that I left last (with a hope to get bonus points... hahaha), I had about 3 minutes left and seriously thought if I should not even bother going to the last 50 pointer. I did my quick calculation and I figured it is about 50-50 whether I would lose out point wise due to the minutes over the hour, or if I would be better. So I thought - sod it, I'll just give it everything I have and ran on a red line to the 50 pointer and back. This was my fastest section, and in fact at least I did that calculation right: I was just a bit more than 4 minutes over the hour, so if I had been about 10 seconds faster it would have been more points getting the last 50 pointer. As it happens I ended up with exactly the same amount of points than if I didn't go for the last control - but I got a bit more training out of it for myself.
This will drop out in the scheme of the League - Dan also didn't quite get the run to win and Alan couldn't go, so Dan collected another 500 and the League gets yet more tight at the top. I hope I can clean my act up for the next one, I will miss out a few afterwards.
Pretty poor performance if I am honest, mainly down to poor strategy - which is what I often do in score events. I was kinda hoping I was getting better in that in the last few events, but this one was planned well in that there were lots of options and the choices did make a lot of difference.
Looking at the order of controls, I was the only one going with the order like this. It didn't help that I also missed out a control at the edge of the map so I never visited it...
I got there late anyway due to work and left my dibber+compass at home so had to borrow them also.
There were also a few errors I have made throughout the run, didn't see a few of the lines properly (is my eyesight getting worse?) during running so ended up having to double back a few times - those errors lost me about 3 minutes even within the strategy I was following.
By the time I was near the 1st of the 2 50 pointers that I left last (with a hope to get bonus points... hahaha), I had about 3 minutes left and seriously thought if I should not even bother going to the last 50 pointer. I did my quick calculation and I figured it is about 50-50 whether I would lose out point wise due to the minutes over the hour, or if I would be better. So I thought - sod it, I'll just give it everything I have and ran on a red line to the 50 pointer and back. This was my fastest section, and in fact at least I did that calculation right: I was just a bit more than 4 minutes over the hour, so if I had been about 10 seconds faster it would have been more points getting the last 50 pointer. As it happens I ended up with exactly the same amount of points than if I didn't go for the last control - but I got a bit more training out of it for myself.
This will drop out in the scheme of the League - Dan also didn't quite get the run to win and Alan couldn't go, so Dan collected another 500 and the League gets yet more tight at the top. I hope I can clean my act up for the next one, I will miss out a few afterwards.
Thursday Feb 8, 2018 #
6 AM
Running (HR control) 1:24:36 13.92 km (6:05 / km) +174m 5:43 / km
ahr:137 max:153 shoes: Adidas Supernova Glide
Z1 HR control run before work.
Started in the dark, got back after sunrise. Very cold out there.
Don't want to say anything too fast, but compared to previous runs of the exact same route and same target HR, I seem to be getting shorter (so faster) runs as a trend. Let's hope this continues, we'll see in about 2 months time whether the training plan gets me the results I was after. Fingers crossed.
Started in the dark, got back after sunrise. Very cold out there.
Don't want to say anything too fast, but compared to previous runs of the exact same route and same target HR, I seem to be getting shorter (so faster) runs as a trend. Let's hope this continues, we'll see in about 2 months time whether the training plan gets me the results I was after. Fingers crossed.
Tuesday Feb 6, 2018 #
5 PM
Cycling warm up/down (Commute) 26:46 6.95 km (15.6 kph) +23m
ahr:139 max:154
Running intervals 29:57 5.17 km (5:48 / km) +1m 5:47 / km
ahr:149 max:178 shoes: Adidas Supernova Glide
Wessex training - 1k loops
Only 4, again probably should do more reps in the future.
Clearly I am faster when motivated to run with others, as the last rep I did alone, and it was slower. The good news is that none of this was at maxHR, although not yet in Z4 which will be the target for sub-4m
Paces:
3:42
3:44
3:50
3:58
Only 4, again probably should do more reps in the future.
Clearly I am faster when motivated to run with others, as the last rep I did alone, and it was slower. The good news is that none of this was at maxHR, although not yet in Z4 which will be the target for sub-4m
Paces:
3:42
3:44
3:50
3:58
Cycling warm up/down 8:02 1.96 km (14.6 kph) +8m
ahr:134 max:146
to Uni
8 PM
Cycling warm up/down (Commute) 22:12 6.38 km (17.2 kph)
ahr:134 max:146
Sunday Feb 4, 2018 #
9 AM
Orienteering 3:58:48 *** 17.3 km (13:48 / km) +991m 10:44 / km
ahr:137 max:158 spiked:8/30c shoes: VJ Integrator 2017
Kong Mini Mountain Marathon, Snowdonia.
My first trip to North Wales. I was going to do a low HR long run today, but wanted to get some climb from somewhere, so elected to come and do this as a low effort long training, not as a race. Epic views, great weather. Lost my map as it fallen out of the backpack pocket, luckily after tracing back my route a pair was kind enough to give me one of their two maps.
Different route choices are needed for this kind of race/terrain which I learnt today - steeper than I thought descents/ascents and rocky places sapped time away quite a bit. Was OK most of the time, but the one major mistake was misreading the stream junction and thinking I overran a control - slightly pulled away by a fellow runner who I thought was doing the same route but apparently wasn't... climbed up in snow and rocky mountain for about half an hour instead of maybe 10 minutes if I was going up later after getting to my control :(
Anyway, this wasn't about racing, so enjoyed myself, just wish it wasn't requiring so much driving!
A bit of Gopro footage: https://www.youtube.com/watch?v=YUyQfX4FJkQ
My first trip to North Wales. I was going to do a low HR long run today, but wanted to get some climb from somewhere, so elected to come and do this as a low effort long training, not as a race. Epic views, great weather. Lost my map as it fallen out of the backpack pocket, luckily after tracing back my route a pair was kind enough to give me one of their two maps.
Different route choices are needed for this kind of race/terrain which I learnt today - steeper than I thought descents/ascents and rocky places sapped time away quite a bit. Was OK most of the time, but the one major mistake was misreading the stream junction and thinking I overran a control - slightly pulled away by a fellow runner who I thought was doing the same route but apparently wasn't... climbed up in snow and rocky mountain for about half an hour instead of maybe 10 minutes if I was going up later after getting to my control :(
Anyway, this wasn't about racing, so enjoyed myself, just wish it wasn't requiring so much driving!
A bit of Gopro footage: https://www.youtube.com/watch?v=YUyQfX4FJkQ
Saturday Feb 3, 2018 #
8 AM
Running (Parkrun) 38:56 [1] 6.89 km (5:39 / km) +6m 5:38 / km
shoes: adidas terrex Agravic
Warmup+parkrun with Ian + cool down
Forgot the HRM but tried to jog slowly, I probably went up to Z2 as Ian dictated the tempo.
Forgot the HRM but tried to jog slowly, I probably went up to Z2 as Ian dictated the tempo.
6 PM
Night Orienteering race (Score) 45:08 *** 7.03 km (6:25 / km) +189m 5:40 / km
ahr:162 max:175 spiked:30/30c shoes: VJ iRock 2016
Wessex Night League, Dinton Park.
1st/27 https://sarumo.org.uk/wp-content/uploads/2018/02/r...
Finally a proper Night-O race that wasn't urban. That said, the park had a fairly straightforward layout, so quite a bit of this night was about being precise with compass bearing - and of course, running incl. covering the climb.
Heavy mud in places and raining :(
Had a decent strategy I thought, but made quite a few errors, mostly directional:
20s (direction) +35s (overran control)+45s (direction)+50s(no sign of the path that was on the map so overran) +10s (direction), so 2:40 altogether, could have had the 500 points to myself (Alan behind me by just 10 seconds so gets the same Night League points). Feel sorry for Alan, yet it is roughly what I had in the previous 2 occasions. To be honest with so many mistakes I would not have deserved much better anyway.
1st/27 https://sarumo.org.uk/wp-content/uploads/2018/02/r...
Finally a proper Night-O race that wasn't urban. That said, the park had a fairly straightforward layout, so quite a bit of this night was about being precise with compass bearing - and of course, running incl. covering the climb.
Heavy mud in places and raining :(
Had a decent strategy I thought, but made quite a few errors, mostly directional:
20s (direction) +35s (overran control)+45s (direction)+50s(no sign of the path that was on the map so overran) +10s (direction), so 2:40 altogether, could have had the 500 points to myself (Alan behind me by just 10 seconds so gets the same Night League points). Feel sorry for Alan, yet it is roughly what I had in the previous 2 occasions. To be honest with so many mistakes I would not have deserved much better anyway.