Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Psuba

In the 7 days ending Nov 16, 2015:

activity # timemileskm+m
  Running6 2:37:39 19.26(8:11) 31.0(5:05) 232
  Orienteering1 1:10:20 6.64(10:35) 10.69(6:35) 8228 /28c100%
  Urban Orienteering1 57:31 6.5(8:51) 10.46(5:30) 829 /29c100%
  Total7 4:45:30 32.4(8:49) 52.15(5:29) 32257 /57c100%
  [1-5]7 4:41:14

«»
1:19
0:00
» now
TuWeThFrSaSuMo

Monday Nov 16, 2015 #

Note
(rest day)

Sunday Nov 15, 2015 #

11 AM

Running warm up/down 7:51 [3] 1.61 km (4:53 / km) +14m 4:40 / km
shoes: VJ Supra

Orienteering race 1:10:20 intensity: (3 @1) + (17 @2) + (50 @3) + (21:39 @4) + (47:31 @5) *** 10.69 km (6:35 / km) +82m 6:20 / km
ahr:166 max:178 spiked:28/28c shoes: VJ Supra

SARUM Galoppen on Foxbury plantation. Very wet, mostly rough open terrain, so fast (for most people). Even though I only could count maybe about 3-5 minutes of actual mistakes, still 23 min behind Jamie P. (OK, he is top10), but still 15 min behind what I could probably reasonably expect of myself on top form. Which is strange as it did not feel that bad out there. I am pretty sure this has to do with my (lack of?) running technique over rough terrain - on top of the normal case of just generally not being as fast as the top guys (which could account for half the time loss). I have not pre-entered so had to wait for recycled maps, got Jamie's map in the end - obviously his running capabilities did not transfer to me with the map...

I had the plan of making sure I had a plan for each leg and be strong on using compass bearings which I mostly was OK with so in that sense I achieved my objectives. Nevertheless this distracted from using other techniques, e.g. I made a 30 sec mistake to 27 by running on compass bearing alone when navigating on visible features (veg boundary corner) would have been faster and I could have avoided the mistake.

Saturday Nov 14, 2015 #

8 AM

Running warm up/down 10:13 [1] 2.06 km (4:58 / km)
ahr:157 max:184 shoes: Inov8 X-Talon 212

Parkrun warm-up and cool down. HR monitor starting to run out of battery so not sure about HR measurements.
9 AM

Running tempo (Parkrun) 20:26 intensity: (4:16 @0) + (28 @2) + (43 @3) + (53 @4) + (14:06 @5) 4.92 km (4:09 / km) +3m 4:09 / km
ahr:175 max:205 shoes: Inov8 X-Talon 212

Bournemouth Parkrun #118. Wet, raining, muddy, some wind so not bad time considering. Quite a few people dressed as the 118 chracters so surely there will be some funny pictures. I wore a Paris T-shirt to respect the Paris victims - did not help the run as it soaked with water quickly but that was not the point of course.

Pushed kms 1, 3 and 5 but rain/mud limiting, eased off #2. So km timings:
3:48
4:17
4:11
4:14
3:55

Friday Nov 13, 2015 #

6 PM

Running 1:19:53 intensity: (10 @1) + (7 @2) + (11:56 @3) + (59:35 @4) + (8:05 @5) 15.1 km (5:17 / km) +185m 4:59 / km
ahr:154 max:171 shoes: Reebok One Cushion Trail

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.

Thursday Nov 12, 2015 #

6 PM

Urban Orienteering race (Night Score) 57:31 intensity: (44 @1) + (7 @2) + (2:55 @3) + (22:25 @4) + (31:20 @5) *** 10.46 km (5:30 / km) +8m 5:29 / km
ahr:163 max:178 spiked:29/29c shoes: Inov8 X-Talon 212

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.

Wednesday Nov 11, 2015 #

Note
(rest day)

Train to/from London to work so no running.

Tuesday Nov 10, 2015 #

6 PM

Running hills (Short hills) 28:21 intensity: (5 @1) + (33 @2) + (2:51 @3) + (11:58 @4) + (12:54 @5) 5.61 km (5:03 / km) +11m 5:00 / km
ahr:160 max:180 shoes: Reebok One Cushion Trail

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)
7 PM

Running warm up/down 10:55 [1] 1.7 km (6:25 / km) +19m 6:05 / km
ahr:143 max:158 shoes: Reebok One Cushion Trail

Jog back to the University with the team

« Earlier | Later »