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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Urban

In the 7 days ending Dec 1, 2014:

activity # timemileskm+m
  Running6 3:50:48 27.67(8:21) 44.53(5:11) 885
  Orienteering1 1:16:07 5.0(15:14) 8.04(9:28) 321
  Urban Orienteering1 34:14 3.97(8:38) 6.39(5:22) 57
  Total7 5:41:09 36.63(9:19) 58.95(5:47) 1263
  [1-5]7 5:33:55
averages - rhr:34 weight:56.2kg

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Monday Dec 1, 2014 #

3 PM

Running (Road) 29:48 intensity: (11 @1) + (17:12 @2) + (12:25 @3) 6.21 km (4:48 / km) +29m 4:41 / km
ahr:113 max:123 shoes: Adidas SuperNova Glide 3M - 2

Connect - http://connect.garmin.com/modern/activity/64336208...
Late run, went Christmas Tree shopping - success :)
Easy road run - Winter League race tomorrow night. Advantages - you don't get muddy, the pace is easier to control - winner!
averages -
% HRR - 59% / 113 bpm / T.Z. - 2.9
Cad - 176 spm / VO - 8.9 cm / GCT - 230 ms
T.E. - 3.0 / VO2 max - 51.0

Sunday Nov 30, 2014 #

11 AM

Orienteering (Terrain) 1:16:07 intensity: (1 @0) + (18:22 @1) + (34:05 @2) + (21:41 @3) + (1:58 @4) 8.04 km (9:28 / km) +321m 7:53 / km
ahr:108 max:128 shoes: More Mile Cheviot 2

Connect - http://connect.garmin.com/modern/activity/64260075...
Terrain run with map around Knapton in preparation for YHOA Middle Champs end of March next year. Exceptionally runnable, if a little steep in parts, it's going to be an excellent event! Map by Paul Taylor is brilliant, there wasn't a feature that I'd thought about using as a potential control site that I couldn't use, top notch :)
averages (remembering this was very much just a "pootle" round at what seemed like an incredibly slow pace in the most part)
HRR % max - 65% / 108 bpm / T.Z. 2.5
Cad - 160 spm / VO - 8.4 cm / GCT - 283 ms
T.E. - 2.7 / VO2 max - 49.0 (guess that reflects the lack of effort today!)

Saturday Nov 29, 2014 #

Note
rhr:34 weight:56.2kg

There's just no justice, so much for being "good"!
12 PM

Running warm up/down (Warm Up) 19:01 intensity: (5:06 @0) + (6:28 @1) + (7:27 @2) 3.34 km (5:42 / km) +63m 5:12 / km
ahr:98 max:112 shoes: Wave Ascend 8 Purple - 2

Warm Up from Harrogate Town Centre to Jennyfields

Urban Orienteering 34:14 intensity: (33 @0) + (10 @1) + (13:54 @2) + (17:42 @3) + (1:55 @4) 6.39 km (5:22 / km) +57m 5:08 / km
ahr:114 max:130 shoes: Wave Ascend 8 Purple - 2

MSV / WV Course from Jennyfields Urban, end of May this year. All grassed areas very wet so avoided where I could and probably took more circular routes than I would have done if this had been a race, which at least made for a bit more interesting navigation.
Sufficiently different enough from my run on MV 6 months ago to make it a worthwhile Urban training run.
What doesn't help (own fault, being lazy!) didn't create / copy myself separate descriptions to use - ** note to self **(!)
Post QuickRoute - familiarity breeds contempt - went to the wrong "Foot of Steps" - Control 5, oops!
averages - HRR % max. - 70% / 114 bpm / T.Z. - 3.0
Cad. - 178 spm / VO - 8.0 cm / GCT - 234 ms
T.E. - 3.2 / VO2 max - 51.0
QuickRoute - https://app.box.com/s/zbdpu1i85siukb00luad

Running warm up/down (Warm Down) 18:06 intensity: (1:05 @0) + (5:34 @1) + (5:28 @2) + (5:59 @3) 3.33 km (5:26 / km) +65m 4:57 / km
ahr:106 max:122 shoes: Wave Ascend 8 Purple - 2

Jennyfields back to the Town Centre

Friday Nov 28, 2014 #

Note

"Light Bulb" - I get it now (I think!).
Connect shows HR % of max. (not configurable) on the summary page, but you set HR zones to HRR (Heart Rate Reserve - the difference between Resting HR and Max. HR) which is what the Training Zones are calculated on.
I'm "watching" the wrong configuration - it should be % HRR, which then relates directly to Training Zones.
So, let's try that again.....
2 PM

Running (Trail) 31:49 intensity: (15 @0) + (5:24 @1) + (19:07 @2) + (7:03 @3) 6.02 km (5:17 / km) +148m 4:43 / km
ahr:108 max:119 shoes: Mizuno Wave Harrier 3 Blue

Connect - http://connect.garmin.com/modern/activity/64141886...
Pace felt ok to good! Main time in Zone 2 - 19:07 which is where I guess it should be for a recovery run!
ave HRR % max - 65% / 108 bpm / T.Z. - 2.5
ave Cad. - 176 spm
ave VO - 8.1 cm
ave GCT - 234 ms
T.E. - 2.4
VO2 max - 51.0



Thursday Nov 27, 2014 #

2 PM

Running long (Trail) 1:00:54 intensity: (7 @0) + (1:13 @1) + (14:11 @2) + (26:54 @3) + (18:29 @4) 10.66 km (5:43 / km) +345m 4:55 / km
ahr:119 max:134 shoes: Yellow Adidas Swoop - 2

Connect - http://connect.garmin.com/modern/activity/64079304...
Dull, damp, misty afternoon. Knew it would be muddy and slippy in parts but actually not as bad as I thought! Ran a "good" steady pace, keeping tabs on ave. % HR max. which pretty much reacted as expected, although on a few sections it seemed to be reading high, but there again, I've not really watched it that closely previously.
ave HRR % max - 75% / 119 bpm / T.Z. - 3.5
ave Cad. - 177 spm
ave. VO - 8.1 cm
ave. GCT - 234 ms
T.E. - 3.7
VO2 max. - 51.0
Interesting, maybe I don't "get" the correlation between % HR max. and HR Zones - I thought they would align in AP, but Connect says ave. % HR max. at 80% whereas in AP most time - 26:54 is in Zone 3, which I would class as a "3" effort. Actually, I wonder if that really matters now as AP (now I'm subscribed) lists the "efforts" separately anyway.....D'oh!

Wednesday Nov 26, 2014 #

2 PM

Running (Road / Trail mix) 38:02 intensity: (22 @1) + (10:01 @2) + (25:25 @3) + (2:14 @4) 7.83 km (4:51 / km) +73m 4:38 / km
ahr:116 max:127 shoes: Mizuno Wave Ascend 6 - 1

Connect - http://connect.garmin.com/modern/activity/64034799...
OaB Weedley Springs via Drewton Manor. Market Place, main Mkt. Wt. road past Drewton Stray and then R. to Weedley. Same (reverse!) back.
Wanted a low level 40 minutes / 8k ish, so job done!
Probably worked a little harder because of good underfoot trail conditions and time spent on tarmac during run. Undulating rather than hilly, also keeping track of HR % max. aiming at 70-80 for a good "3".
ave HRR % max - 72% / 116 bpm / T.Z. - 3.2
ave Cadence - 177 spm
ave VO - 8.2 cm
ave GCT - 229.8 ms
Training Effect - 3.2
VO2 max - 51.0 - thought it might show improvement!

Tuesday Nov 25, 2014 #

2 PM

Running tempo (Trail) 33:08 intensity: (7 @0) + (11 @1) + (32 @2) + (7:08 @3) + (25:09 @4) + (1 @5) 7.15 km (4:38 / km) +162m 4:10 / km
ahr:128 max:137 shoes: Wave Harrier 3 Black

Connect - http://connect.garmin.com/modern/activity/63975136...
OK - back onto HR + Running Dynamics. Since donating to AP want to use the available features and should help to analyse training and racing in more detail...in theory!
Mixed bag of emotions, needs a bit more looking at perhaps.
Tuesday Tempo - went out (too?) hard and stuck with it as best I could. Reading % max. HR on the run is a very good incentive (for me) so obviously aiming to keep it as high as possible. Majority in Zone 4 - 24:39 out of 33:08 so a good %
The 7:20 in Zone 3 is probably downhill sections - closer inspection will reveal all.
Generally not too bad underfoot, certainly drying out, but greasy sections along the OR towards the turn and up/down Bev.Rd to/from LW
So, what's it mean? A bit disappointed to "only" get 33:08 - need to compare it to previous efforts.
This is going to get interesting (for me, anyway) once I start to gather more info.
ave HRR % max - 83% / 128 bpm / T.Z. - 4.3
ave Cadence - 180 spm
ave VO - 8.2cm
ave GCT - 224.0 ms
Training Effect - 4.7
VO2 max - 49.0
Interesting that VO2 max only came in at 49.0 - well down on what I'd expect (around 54.0) but this may settle in the next few runs (a week?).

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