Training Log Archive: PsubaIn the 7 days ending Sep 12, 2016:
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Monday Sep 12, 2016 #
Running warm up/down 2:43 0.5 km (5:24 / km) +1m 5:20 / km
ahr:143 max:153 shoes: Haglofs Gram XC 2016
Urban Orienteering race 12:22 * 2.72 km (4:33 / km)
ahr:164 max:171 spiked:9/9c shoes: Haglofs Gram XC 2016
Did not push it, as this wasn't a crucial course.
Urban Orienteering race 14:42 ** 3.02 km (4:52 / km)
ahr:168 max:175 spiked:10/10c shoes: Haglofs Gram XC 2016
Pushed on this one as it was expected to be the critical course. Eased off in the end when I saw Dale not in yet for the changeover.
Urban Orienteering race 17:03 ** 3.51 km (4:52 / km)
ahr:166 max:176 spiked:10/10c shoes: Haglofs Gram XC 2016
Pushed this one as well - although it was expected to be shorter than the Long one, it actually was longer due to the route to penultimate control coming all the way back to cross the stream. This meant that it turned out to be the critical course for the result (took the longest of the 4 course combinations), which I knew by the time I started off.
A 12 seconds mistake on this one as I overran a junction, and a further maybe 20s lost when I dived into the path in the woods contemplating to maybe cross the stream instead of getting to the bridge before returning to the open path, but nothing major beyond that. Wasn't as fast as I should/could have been though.
In the end we won the relay - both absolute and handicap adjusted (by 36 seconds!): http://www.wimborne-orienteers.co.uk/d7/node/112
This also means that our club won the Relay series for 2016 - nice!
Sunday Sep 11, 2016 #
Running warm up/down 7:03 1.04 km (6:46 / km) +52m 5:25 / km
ahr:145 max:156 shoes: Adidas Supernova Glide
Urban Orienteering race (Sprint) 27:09 *** 5.68 km (4:47 / km) +17m 4:42 / km
ahr:169 max:177 spiked:20/20c shoes: Adidas Supernova Glide
However, the learning is to try and simplify legs even more, took too complex a route probably that cost me.
Saturday Sep 10, 2016 #
Running warm up/down 5:39 1.01 km (5:34 / km) +1m 5:32 / km
ahr:152 max:162 shoes: Adidas Supernova Glide
Urban Orienteering race 50:20 **** 9.74 km (5:10 / km) +7m 5:09 / km
ahr:169 max:177 spiked:21/21c shoes: Adidas Supernova Glide
22/112.
Very frustrating run - see splits analysis. Lots of mistakes even though running speed was OK. Orienteering all over the place, even if some of the mistakes I can blame on the course print on the map (lots of overprinting lines not being clear if one could get through or not, start triangle not very easy to find etc), the majority of mistakes was clearly mine.
Nowhere near the level of performance than a year ago.
However - very good planning a very good complex area for the race!
Friday Sep 9, 2016 #
Strength / Conditioning / Drills 20:59 [3] 0.0 km
Running warm up/down 3:01 0.44 km (6:56 / km) +19m 5:41 / km
ahr:139 max:152 shoes: Adidas Supernova Glide
Urban Orienteering race (Sprint) 30:23 *** 5.39 km (5:38 / km) +78m 5:16 / km
ahr:169 max:184 spiked:20/20c shoes: Adidas Supernova Glide
22nd/65:
http://www.dfok.co.uk/index.php?option=com_content...
Very frustrating. A few smaller mistakes but one HUGE mistake, which cost me 4 min+ - would have been 6th without that single one. And to be honest I am not sure what proportion is mine from that 4 minutes. I believe it was a fundamental mistake either with the mapping or control descriptions.
Control 10 was in a fence corner, but on a 3 level area on the top level, which was not mapped as a running level, rather as a canopy. Which also means that the fence corner itself was NOT mapped. The only fence that was mapped was on level 2 - which is where I was heading based on the control descriptions first. As the control wasn't there, I then ran around to get underneath - at least there were further fences underneath and there even was a control a bit further in on a fence corner (not ours). I almost gave up when I looked up finally and I thought - Ah! SO I ran around again to get up and it was of course there.
Not quite sure what I should learn from this though. Truth be told the 3 levels were explained in the final details, but it wasn't that I was not aware of the 3 levels - I simply could not see based on the map how there would be a fence corner. Basically the planner expected us to ASSUME something that was not on the map and go there. Clearly others have figured it out, or at least figured it our faster than I have.
It wasn't a flawless run regardless:
2 - suboptimal route, 20 sec
4 - directional mistake, 15 sec
11 - cut in too early, 10 sec
17 - ran into a dead end, 15 sec
Wednesday Sep 7, 2016 #
Running hills (Intervals) 40:15 7.28 km (5:32 / km) +120m 5:06 / km
ahr:163 max:181 shoes: Haglofs Gram XC 2016
Tuesday Sep 6, 2016 #
Running warm up/down 8:38 1.73 km (5:00 / km) +2m 4:59 / km
ahr:153 max:164 shoes: Haglofs Gram XC 2016
Running intervals (Moov Speed Endurance) 1:11:26 13.37 km (5:21 / km) +24m 5:18 / km
ahr:162 max:182 shoes: Haglofs Gram XC 2016
Still not back to the level of fast running capability that I was earlier in the year, will need to keep at it and get some motivation to keep pushing these intervals - bailing out of the 2nd is probably as much down to mental as physical barrier.
HR seemed quite high at around 160 in the end as I was doing 170SPM.