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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Psuba

In the 7 days ending Nov 22, 2015:

activity # timemileskm+m
  Running6 4:03:07 29.03(8:22) 46.73(5:12) 132
  Orienteering1 1:21:58 6.7(12:14) 10.79(7:36) 243
  Night Orienteering1 1:09:42 5.47(12:45) 8.8(7:55) 13820 /20c100%
  Total6 6:34:47 41.21(9:35) 66.31(5:57) 51320 /20c100%
  [1-5]6 6:34:39
averages - rhr:46

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MoTuWeThFrSaSu

Sunday Nov 22, 2015 #

Event: OK Nuts Trophy
 
10 AM

Running warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Inov8 X-Talon 212

Orienteering race (Missing first section) 14:17 [4] 2.0 km (7:09 / km) +65m 6:09 / km
shoes: Inov8 X-Talon 212

Orienteering race 1:07:41 intensity: (2:00 @3) + (1:03:26 @4) + (2:15 @5) 8.79 km (7:42 / km) +178m 7:00 / km
ahr:158 max:168 shoes: Inov8 X-Talon 212

OK Nuts Brown course.

Garmin rebooted so first section is in separate entry.

Basically a clean run, in hindsight a few route choices could have been better running around, so about 2-3 minutes lost, the rest of loss versus winner is simply running speed and tiredness: as HR is hardly in the red zone!

However, the shoes will be relegated to shorter and flatter runs, tight on the toes and they hurt.

Brown - Splits

Saturday Nov 21, 2015 #

Event: Southern Night Champs
 
9 AM

Running warm up/down 10:54 [3] 2.01 km (5:25 / km)
ahr:150 max:160 shoes: Reebok One Cushion Trail

Running tempo (Parkrun) 21:14 intensity: (7 @2) + (6 @3) + (3:16 @4) + (17:45 @5) 5.0 km (4:15 / km) +3m 4:14 / km
ahr:171 max:180 shoes: Reebok One Cushion Trail

Very windy, but sunny - wet underfoot. Again tried to go for sub-4m kms 1,3 and 5, and very nearly did it considering the conditions. Tried to slow down a lot in kms 2 and 4. A lot of the usual front runners were absent, so was surprised to be at #2 spot at the 1km mark, but of course slowed down straight after. Much prefer to keep energy for tonights and tomorrows race! Will see if that worked.
6 PM

Running warm up/down 10:00 [3] 2.0 km (5:00 / km) +30m 4:39 / km
shoes: VJ Supra

Night Orienteering race 1:09:42 intensity: (14 @2) + (5:10 @3) + (45:48 @4) + (18:30 @5) *** 8.8 km (7:55 / km) +138m 7:21 / km
ahr:160 max:173 spiked:20/20c shoes: VJ Supra

Southern Night Championships.
2nd in M40 - but 11 mind behind Paul C... Did make a few mistakes though, so can not expect better unless I clean up my runs. However not bad for a first proper night competition. The Lucifer headlights worked very well.

Friday Nov 20, 2015 #

Note
rhr:46

10 AM

Note

The Lucifer MkIII headlamps have arrived today, in time for the Southern Night Champs tomorrow. Will see how it works, might try it out on a short jog tonight.
5 PM

Running 22:31 intensity: (7 @0) + (7 @1) + (9 @2) + (1:47 @3) + (20:21 @4) 4.44 km (5:04 / km) +5m 5:03 / km
ahr:151 max:163 shoes: Reebok One Cushion Trail

Tested the new Lucifer lights and got the legs turning over. Just burnt off some of the lactic acid from yesterday, no attempt at any tempo work.

Thursday Nov 19, 2015 #

5 PM

Running long 2:03:05 intensity: (8 @1) + (4:29 @2) + (10:10 @3) + (1:43:52 @4) + (4:26 @5) 23.24 km (5:18 / km) +68m 5:13 / km
ahr:155 max:169

It was a while ago since I ran this long but it was time to start raising endurance especially if I am doing a trail half marathon late December. But, as it turns out this shoe and sock combination will.bot work at this distance - probably should switch to the injinji and a different shoe. Held on decently but really started to bore in the end - tiring as expected, could have pushed faster in several sections but that is not what this session was about.

Saw a large ocean liner lights probably leaving Poole whilst running on the coast and a fox crossing the road on the way back - but no wildlife in the parks...

Lots of runners on the coast today, looks like everyone was waiting out the rain during the day and had their sessions in the evening.

Tuesday Nov 17, 2015 #

6 PM

Running intervals (Medium hills) 45:23 intensity: (1 @0) + (9 @1) + (5:22 @2) + (4:27 @3) + (23:11 @4) + (12:13 @5) 9.04 km (5:01 / km) +26m 4:57 / km
ahr:154 max:181

Wessex training session, medium hills.

4-4-4 reps of about 150m-320m-150m moderate incline sections (all out intensity).
30-26-29-29s, 1m:07s-05-12-10, 30-28-30-31s

so pace is 3:05-3:35 (150m), and 3:42-3:51 (320m) average.

Monday Nov 16, 2015 #

Note
(rest day)

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