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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Psuba

In the 7 days ending Mar 9, 2016:

activity # timemileskm+m
  Running6 2:38:40 19.16(8:17) 30.83(5:09) 387
  Urban Orienteering2 1:53:18 12.87(8:48) 20.71(5:28) 18952 /60c86%
  Orienteering1 1:26:05 6.12(14:04) 9.85(8:44) 45624 /24c100%
  Total6 5:58:03 38.15(9:23) 61.39(5:50) 103176 /84c90%
  [1-5]6 5:57:43

» now

Wednesday Mar 9, 2016 #

6 PM

Running 26:27 intensity: (11 @0) + (6 @1) + (17 @2) + (10:09 @3) + (15:44 @4) 4.87 km (5:26 / km) +49m 5:10 / km
ahr:147 max:161

Runners Need weekly 5K ran.

Also a test of the On shoes (not sure about the exact model) - they aren't for me - quite hard underfoot and caused some calf pain despite only jogging most of the way around. They said the "cloud" model is a lot softer. Nice people, but for now - this isn't for me. They showed a trial version of a future trail model they will do (not out yet), interesting to see how their cloud concept will work with the lugs for the trail (if at all).

Running 24:19 intensity: (11 @1) + (2:26 @2) + (12:44 @3) + (3:56 @4) + (5:02 @5) 3.82 km (6:22 / km) +24m 6:10 / km
ahr:146 max:179

Runners need extra - 300m intervals, 4x + 1x 600m (there+back) + getting there and back.

Interesting as the intervals were really mainly paced by the "staff" ie. those from the shop + shoe company, I was the only one more or less able to keep up (not quite on the 600m). Sub-3:30 pace intervals, though, so good tempo for me, even if there weren't enough reps (they were all loughing when they asked if anyone were OK to do more and I said I am indeed, as I usually do 14 of them in a session - I think they thought I was joking).

Tuesday Mar 8, 2016 #

6 PM

Running warm up/down 6:01 intensity: (9 @0) + (5 @1) + (18 @2) + (4:08 @3) + (1:21 @4) 1.21 km (4:59 / km)
ahr:140 max:154 shoes: Reebok One Cushion Trail

Urban Orienteering race 1:00:07 [3] ** 10.23 km (5:53 / km) +189m 5:23 / km
spiked:22/30c shoes: Reebok One Cushion Trail

LOK Hampstead Street-O (1 hr score)


So Garmin clearly had issues, no HR data. Also unusually, the start and finish boxes were inside the pub, downstairs, so punched late because I was looking for it outside (it did not affect placing).

I planned to have this as a map memory session, but on hindsight I badly messed up this aspect - I overshot the first control, then I basically gave up trying to memorise the full route to the next control and kept checking the map. The area in the first half was quite tricky so I was slow as well, always checking. Got into the groove and ran a bit better in the second half, but by that point I probably lost my chance to get decent points - although again todays objective should have been the map memory part, which I did not accomplish. Once again - need to be mentally stronger on my goals within the sessions I am doing, this is an important improvement I need to look to do going forward.

Running wise, legs fairly tired still but I could nevertheless get them moving on all the uphills, this may show that there is some positive result of all the hill training recently (alongside the tiredness factor).

Running warm up/down 7:26 [3] 1.25 km (5:56 / km) +59m 4:48 / km
shoes: Reebok One Cushion Trail

Monday Mar 7, 2016 #

7 PM

Running 1:06:32 intensity: (14 @1) + (19 @2) + (13:35 @3) + (51:44 @4) + (40 @5) 13.02 km (5:07 / km) +98m 4:56 / km
ahr:150 max:170

Recovery run.

In the first part I did run as cadence training, and I even added the first few zig-zags, but as legs were noticably heavy, I decided to try and tone it down and slow down to a recovery pace. Surprisingly hard to do! It seems like when I am around the 5m pace, I can just about edge back into zone 3 now, which seems to be a positive effect of cadence training so far. It is very difficult to slow further thought, without feeling too sluggish.

Sunday Mar 6, 2016 #

11 AM

Running warm up/down 18:31 [3] 2.61 km (7:06 / km) +156m 5:28 / km
shoes: VJ iRock

Orienteering race (Brown) 1:26:05 [4] *** 9.85 km (8:44 / km) +456m 7:06 / km
spiked:24/24c shoes: VJ iRock

Tough course physically - perfect prep for the JK (and a confirmation that I am NOT ready).

Left the Garmin at home so have to rely on a Strava track!

Great area, quite different from the New Forest, in parts reminded me of the typical hills and forests in Hungary (except for the fell areas at the top).

Also it was (for a long time) the first decent chance (and a lot of that) to practice contouring - something I have definitely a lot to practice. It also was a confirmation that my iRock is a half size too big - especially a problem when contouring, and probably why the blister on the bottom of my foot from last week came back halfway in.

Not too many mistakes and most of those were relatively small:
#3 Contoured to slightly under the control, but expected it so checked my position relative to the fence corner and corrected back up - probably lost about 20 sec
#6 Just slightly unsure and ended up to the right of the control, but again was safely in the circle and corrected relative to the nearby small tree - probably lost about 15 sec
#11 Went too high up to look at a pit that wasn't mapped, a stupid mistake as I knew it wasn't on the right bearing, earlier than expected AND there was someone running ahead on the right bearing. Lost about 20 sec
#15 Long leg, decided to run straight and over the hill, after all this was a designated hills training session for me. In theory, that is. In practice, I died on the hill and couldn't run it, likely would have been about 2-3 minutes faster to run around mostly on paths and with about 35m less climb based on the contours.
#18 Got dragged slightly downhill near the control by an unmapped path, relocated and found the control in time but lost about 20 sec
#21 The biggest single mistake, overtaken by a guy and wasn't precise enough, overshot the control above it, to the platform near the fence, corrected but lost about 1:20
#23 Tried to be cautious not dropping too early, which meant I was too high and had to take a sharp left - about 30 sec

So all together about 3 min (not counting the route choice time loss), but lost a lot more on the running speed, especially uphill. Besides the overall fitness and speed question, surely last nights Night League effort took quite a bit out, legs felt tired already on the warm-up. Well, just have to push through this now!
12 PM

Running warm up/down 10 [2] 2.0 km (5 / km)
shoes: VJ iRock

Saturday Mar 5, 2016 #

6 PM

Running warm up/down 9:14 intensity: (7 @1) + (13 @2) + (40 @3) + (8:14 @4) 2.05 km (4:31 / km) +2m 4:30 / km
ahr:156 max:164 shoes: Saucony Excursion TR8

Urban Orienteering race 53:11 intensity: (4 @1) + (15 @2) + (14 @3) + (19:54 @4) + (32:44 @5) ** 10.48 km (5:04 / km)
ahr:166 max:176 spiked:30/30c shoes: Saucony Excursion TR8

Wessex Night League final in Southsea, Night Score

Still not 100% but tried to give everything I had. Made some suboptimal route choices and two naviational errors, together worth about 3 minutes - which is almost the amount I finished behind Dale.
That is what I had in me today - this means I didn't win the Night League, but to be fair it would not have been right for me to, as I haven't won a single event anyway.

Feel quite spent afterwards and still a fever of 37.6, not a surprise given yesterday. Just hope I can be OK tomorrow in Wales (even if it will mostly be treated as a training session).

Friday Mar 4, 2016 #


Probably ate something I should not, quite poor all day, fever of 38 deg - no running.

Thursday Mar 3, 2016 #

(rest day)


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