Training Log Archive: Psuba

Event: Compass Sport Cup and Trophy Heat
 

Will need to do a lot more warm-up in the future. Got into the course halfway in, so this clearly wasn't sufficient as warm-up.

CompassSport Cup Trophy heat, Brown course.

Up against all the M21s of course, so 21/44 is not that bad (especially the times started to tail off after me). In the second half the running started to be closer to those on the top.

A decent performance, 2 notable and a few smaller mistakes. Mostly a course on bearing so mistakes (except for one) are all to do with not being precise. The map though was varies as "white" sometimes did actually mean runnable forest, other times pretty notable undergrowth and heavy going. Also, I understand the area offers limited choices, but I still thought there could have been a more varied test of various orienteering skills and techniques besides bearing. Quite a few controls felt "bingo" controls, especially those that were indistinct small rough open areas.

1 - Almost ran past it, missed it to the right, the rough areas boundary that I used for navigation was clearly out to the right. Not at all sure why that was a rough open... about 15 sec lost
7 - parallel error. Again, the "white" forest was with a lot of fallen trees and undergrowth, and although I was fairly precise, when I got to the fence, I suspected I drifted left as the re-entrant to the right seemed close, not sure why I thought I ended up on its left (stupid in hindsight), but I ran right until I noticed the second stream. I put it together and turned around but not before losing about 1:30.
10 - drifted left and relocated myself out in the rough open with the shooting platform, no problems after that but probably lost about 15 sec
17 - having seen what I thought was the map-marked 3-way stream junction, I ran to the E of it. Turns out it wasn't the junction that was on the map, and I was already just slightly E anyway. Had to correct, but another 50 sec lost. Note that many streams weren't mapped and I was often unsure about the ditches/streams, except for the major ones.
19 - Slightly veered to the right on bearing prior to the control, so had to put myself back - 10 sec

Bournemouth Parkrun #136

More a shakeout session than anything else.
Curious how I would cope after the long run yesterday, I set out to just run a decent tempo and see how I am doing and let off in case I felt like it. It was touch-and-go until 4th km, when the split told me I had to do a 3:55 last km to be under 20 min, which I judged to be unlikely so at that point I eased off.

Also just tested out how my toes would handle the 212 which caused my injuries in the past. It sort of was OK, at the beginning I did feel the pressure but was OK by the end. Probably will keep if for sprint events.

all zig-zag steady long session to Poole and back.
Strange how much the various sites estimate climb with so much difference - Strava estimates 442m, Garmin 309, AP 268m for the exact same track!

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).

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).

Event: London Street-O Race #7: Hampstead
 

LOK Hampstead Street-O (1 hr score)

12th/72: http://londonorienteering.co.uk/wp-content/uploads...

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).