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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Psuba

In the 7 days ending Nov 29, 2015:

activity # timemileskm+m
  Running6 3:16:32 22.2(8:51) 35.73(5:30) 274
  Orienteering1 1:14:56 5.82(12:53) 9.37(8:00) 29624 /24c100%
  Night Orienteering1 31:39 3.36(9:25) 5.41(5:51) 3218 /18c100%
  Total6 5:03:07 31.38(9:40) 50.5(6:00) 60242 /42c100%

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Sunday Nov 29, 2015 #

11 AM

Running warm up/down 5:00 [3] 0.5 km (10:00 / km)
shoes: VJ Supra

Not enough, but got there late and was keen to get running.

Orienteering race 1:14:56 intensity: (28 @2) + (3:15 @3) + (35:19 @4) + (35:54 @5) **** 9.37 km (8:00 / km) +296m 6:55 / km
ahr:163 max:175 spiked:24/24c shoes: VJ Supra

Broadstone Warren SO race, Brown course.

Nice little area and good course I thought. Coped with the hills better than a year ago, so progress there - but not enough still (as seen last week) to challenge for the top spots.

A few areas of the map wasn't overly correct to the terrain, probably winter vegetation changes? Caught up in that once or twice, but can't blame the map really.
Made a few mistakes, probably about 6-8 minutes all together which would have brought me to the "main bunch" of runners ahead all doing about 65-68 minutes. But - these need to be, again, eradicated. About 30% route choice issues, 50% in the circle, not being careful enough! Over 2 minutes lost by running past a control and not seeing it... Duh!

Probably from next year I need to start pushing myself more as well on running / not stopping as much to check, there were several controls I stopped just short of the control to verify where I was. There was also space in the HR data to push more.

Saturday Nov 28, 2015 #

Running (Parkrun) 23:57 [4] 5.0 km (4:47 / km)
ahr:161 max:178 shoes: Reebok One Cushion Trail

Bournemouth Parkrun #120

got there late so not even done the minimal stretching I normally do. Beautiful weather so normally would have chosen to try and run a PB, but due to getting up late and rushing to get there I decided to aim for sub-4min km for 2nd and 4th km and run mid tempo for the others. I met Julie so decided to run with her for the first km, then go for the target.
Managed to stick to plan until 4k (3:50, 4:26, 3:59 for kms 2,3 and 4) but then got bad stomach ache - probably having had coffee too late before the run? so target became to just avoid stopping and jogged to the finish.

Still, reasonably close to plan.
9 AM

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Reebok One Cushion Trail

Friday Nov 27, 2015 #

12 PM

Running long 1:30:00 [3] 16.0 km (5:38 / km) +244m 5:14 / km
ahr:153 max:168 shoes: Reebok One Cushion Trail

Heavy wind on the seaside (headwind mostly). Also started to rain about 20 min in.

Did try out the Nathan backpack for fit and picked up delivery from the post office on the way back. It does not fit, too big... Should have ordered the smaller version, now we need to sew it in if we can. Great.

Running wise did not push, this was more to get back the distances and some hills in one session, if I had to miss the orienteering on Wednesday (near Tidbury) and Thursday (Kent night cup), well there's work that limits the possibilities. Where's my lottery ticket?

Wednesday Nov 25, 2015 #

7 PM

Running intervals 1:07:20 [4] 10.43 km (6:27 / km) +30m 6:22 / km
ahr:146 max:179

14x400m fast intervals 2m off, aiming at sub-3:30m pace intervals (plus warm-up & cool-down).

Slight breeze one direction but mainly calm conditions.

splits for the intervals are

1:24, 22, 22, 19, 25, 23, 25, 25, 20, 24, 26, 25, 26, 25

Tuesday Nov 24, 2015 #

7 PM

Night Orienteering race 31:39 intensity: (15 @1) + (8 @2) + (10 @3) + (10:05 @4) + (21:01 @5) ** 5.41 km (5:51 / km) +32m 5:41 / km
ahr:166 max:177 spiked:18/18c

Wimbledon Common Night-O. Decent middle distance training, though mostly easy technically. Tried to approach it as overspeed training, so duly messed up picking one of the trails to #3 where I had to double back. Probably lost just about the amount that pushed me down from what would have been #2 to #4, but placing wasn't the objective, so an OK session. Also was lucky on #4 as I picked the correct trail but misread the map so wasn't expecting to be there already. Talking to Paul C afterwards I realise he is picking up more details in the surrounding areas than I do whilst running higher speed, so an overspeed training approach is appropriate for me to improve.

Did not have proper O-shoes as well with me and so the slippery muddy trails did not help.

Running warm up/down 15 [3] 1.8 km (8 / km)

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