Training Log Archive: Psuba

New workout type - ran to Bournemouth centre but instead of running along the coast and back, I ran each zig-zag, so up/down all the way and back to introduce hills and a bit of heart rate pressure diversity. Surprisingly fun although some of the zig-zags not lit and my light fit cap had very dim light so took it carefully. Happy to see that I got steady 4:30 k tempo on the flat coming back without pushing and no problems running all the zig-zags up (albeit did not push the tempo) so strength seem to be slowly increasing.

Event: SOC Wessex Night League Event
 

Marchwood Night score urban.
We actually got touchfree EMIT to use, which was nice - although I am sure they were not very happy as one of the controls was stolen (and I wasted a minute looking for it).

After Monday I was determined to actually have an approach worked out for this and is was to try and run very hard as much as I can, and see what it does to my ability to read map and generally how I cope with Oxygen debt. This worked mostly as I was doing decent tempo most of the time, going sub 4m sections throughout the session. I did have a few hitches with navigation and one mistake that cost me 3 minutes when I tried to go through a gate that was marked as open on the map but was locked in reality, so I had to double back.

In the end got all controls, but still almost 6 min behind winner (got 5th out of 37 people). Nevertheless happy to have done this according to plan and contributed to progress, so the session wasn't a waste like Monday.

Train to/from London to work so no running.

Warm-up to try and find the team, luckily run into Becca who was also late and know where everyone was, so got to them and able to join doing the short hills winter session (road).

Pyramid hills of 4-3-2-1-1-2-3-4 repeat of about 50m-70m-100m-150m hill sections.
Making the hills with about 4m pace, ranging btw 3:57-4:10 (3:37 outlier, and slower in the first 5 intervals)

Jog back to the University with the team

Event: WIM/WSX Monthly Evening event Shillingstone
 

Wessex Night League Shillingstone.

13/49, http://www.wimborne-orienteers.org.uk/wim/15%20Clu...

Unsure what it was in the end - did not push that much and also did not really have a good plan. I did miss out one control and had to go back for it in the end, probably cost me almost 10 minutes. At least then I pushed so the pace was surprisingly good at that section! Also had a problem with the headlamp in the beginning.
I was however up since 4am and driven 7 hours to/from work, and did not have time to warm up. That's all the excuses...

Need to figure out what I want from these next time before the event.

Event: GO Middle Distance Event
 

Puttenham Middle Distance race - https://www.facebook.com/photo.php?fbid=1015447747...

9th/79, http://www.guildfordorienteers.co.uk/go_web/result...

Decent run even with the mistakes. Drizzle although the promise was good weather... Had to run with borrowed compass as I left my thumb compass at home...
Distracted to #1 as a dog that was walked started to bark at me at the path, also did not quite work out the mapping style yet. Can't help but feel it was placed a bit high (looking at the GPS track suggest that also. 30s lost. #3 was mostly OK but slow approaching as undergrowth worse than map indicated, probably a different route would have been better. Was hesitating in the circle to #9, again pit not quite placed how the map indicated so took 20s looking around to find it. I am also quite sure 11 was lower than map indicates but it wasn't a problem as I ran past it and noticed anyway. Probably went out to path too early to 11 and sloppy with compass at the end so imprecise, altogether lost probably 20 sec on leg. Too low on 18, although area was diffuse I should have corrected sooner. Lost 1:15 and got caught up by a couple of runners. From here on in tempo got high, but I ran my own race and took different route choices, ran well with a few micro mistakes only until the last control, where my mind went blank (the runners who caught me left me behind on the previous control due to different route choice) and I though I was a control earlier, got confused and lost about 1:30 before realising and running to the finish proper. So altogether about 4 min lost on navigation (maybe a few seconds more), the rest on running which is not bad considering my aim was to limit mistakes and not the highest tempo. Also I managed to run all uphill sections (even if slowly) so no walking sections, which is decent.

Brown - Splits