Running warm up/down 5:38 [2] 1.03 km (5:28 / km) +11m5:12 / km
Orienteering race 1:26:59 12.84 km (6:47 / km) +167m6:22 / km ahr:164 max:174 spiked:30/30c shoes: VJ iRock
Level B - Blackheath & Farley Heath Orienteering event, Black course
First time I ever ran Black, so only wanted to see how I am handling physically. Technically, I have made about 3:10 worth of errors throughout which is not that bad, but this was really a runners course. (Note after reviewing splits: clearly there were more errors in there than I have initially estimated. Probably some of them was route choice where I would have been faster running around on paths - even with adjusting for speed difference, the time loss due to errors could have been above 5 min) About half of that error was near the end (so obviously fatigue caused me to make some errors). I felt like I was OK from a stamina perspective, but clearly not fast enough. Probably could have pushed and gained another 5 minutes or so, but still about 24 minutes behind Nick B. who won (black course and all) so it would not have made a huge difference. Looking at age class results probably should aim to complete a course like this in about 70 minutes realistically, and it feels like doing proper training can get me there. I suspect a lot of the time was lost not on roads but just learning how to run fast over rough terrain (no news there).
Not a hugely challenging area navigationally, although there were a few interesting bits at the edges, and the area allowed for selecting different techniques on different legs, which I think means good planning.
Got myself a VJ iRock in the end so run with that as well, no problems like I have with the 212 or the Falcon, so looks like a keeper.
Garmin told me after the finish that it detected a new Lactate Threshold and adjusted my speed to 4:29 with 166BPM, which is funny because clearly the speed was much lower here on terrain - so real LTHR is clearly a much faster pace and it could have adjusted in the opposite direction.
Running (Test) 27:06 5.53 km (4:54 / km) +15m4:50 / km ahr:160 max:175 shoes: Reebok One Cushion Trail
Took the opportunity of a break in the rain and ran what Garmin's new Forerunner says is its Lactate Threshold determining test.
Probably wasn't a very good time to do it, seems like yesterdays junk food made me weak, the whole run was a bit of a drag. Also had headwind for much of it. Also not dressed in "proper" running gear, felt a bit warm too. Nevertheless - weak all around. Not that surprised then that the LT test gave a bit low reading, but pretty surprised that it bailed on the first interval already, when I was actually running purposely slowly, or at least kept my HR decently down. The watch recons my LTHR is 4:27m at 166BPM. Seems reasonable but today was definitely worse, my HR was at that height with much lower pace.
Looking at the VO2Max numbers they do come down this week too, from 53 Tuesday to 51 today. Will keep watching, it reflects my personal feel about the exercise but it is not what it should be. I am however now considering that I should hold back from running Black tomorrow and revert back to Brown. Will see how I feel tomorrow.
Running long 1:29:47 17.04 km (5:16 / km) +320m4:49 / km ahr:162 max:176
To Westbourne going up all the zig-zags. Strong headwind going there but wind died down coming back so it did not help. There is evidence of the wind in how the whole promanade is covered with sand:
Wanted to have a session with some climb now I am getting healthy again, but boy was it hard work...
Glorious sunshine though.
and there was (I believe) a male kestrel hovering and then flying about between Boscombe and Bournemouth Pier.