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Attackpoint - performance and training tools for orienteering athletes

Discussion: Sustainable for how long?

in: veinbuster; veinbuster > 2019-03-19

Mar 20, 2019 11:32 AM # 
For beach running, that is a fairly brisk pace.
Mar 20, 2019 12:55 PM # 
I hadn’t given any thought to how my pace might change on a different surface, like a hard packed trail.

I haven’t really set a duration target beyond being able to run on trails between checkpoints in a 60-90 minute Orienteering event. I think I would miss cutoff times with some frequency if I walked the whole course. I’d like to run if I knew where I was going and walk if I was less certain.

So...I envision running 4-7 minutes. 2-3 minutes looking for a CP and resetting my bearings then repeating for 55-90 minutes. I’m ok completing all races with the slowest non DNF.
Mar 20, 2019 4:41 PM # 
Beach running is probably similar to a trail in terms of unreliable footing but with no hills. Lots of orienteers and trail runners walk up hills so you won't look out of place if you do that. I don't think you need to go any faster than you're already going; the next step would be to go at a lower HR and aim for 2 km. Typical 90-minute orienteering courses range from 4-8 km so you'll get *way* more bang for your buck from accurate navigation, which is one of the things I love about the sport. Physical power is helpful but brain power will reduce the amount of physical power you need.
Mar 20, 2019 5:42 PM # 
I was planning to continue with the strict 1km limit until I got 10 runs in, then checking what my heart was running at - it feels like 145-155, but I’m not sure how that translates from bike to foot.

Then I was going to do some combination of:
a) testing what pace keeps me below 145 and maybe 140
b) experiment with repeat intervals - I feel like I could run a kilometre again within 5 minutes. That’s mostly walking off my calves. My heart feels back to normal in a minute (without having timed it).

I think if I can gain 15minutes over walking, I can finish a course on time. Then see if I can gain enough navigation experience over a race series to gain another 15-30 minutes with good decision making - and maybe get down to double the winning time.
Mar 20, 2019 5:53 PM # 
Sounds like a fine plan. About the only thing I can add is that people typically test at a higher max HR for running vs. biking (and lower for swimming). I'm not sure how that fits with your unique needs though.
Mar 20, 2019 8:23 PM # 
My expectation is that the venous deficiency will show sooner running. Clipped in on a bike, I can keep my calves pumping. I am intrigued by the possibility that with the right cadence and stride, I might be able to run farther than I can walk.

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