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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Psuba

In the 7 days ending Feb 1, 2016:

activity # timemileskm+m
  Running5 5:47:12 42.74(8:07) 68.79(5:03) 396
  Orienteering1 1:32:51 8.33(11:09) 13.4(6:56) 23933 /33c100%
  Strength / Conditioning / Drills1 40:01
  Urban Orienteering1 39:52 4.94(8:05) 7.95(5:01) 2030 /30c100%
  Total7 8:39:56 56.0 90.13 65563 /63c100%
  [1-5]7 8:39:29

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Monday Feb 1, 2016 #

Event: WIM/WSX Monthly Evening event - Potterne Park
 
6 PM

Urban Orienteering race (Night Score) 39:52 intensity: (16 @0) + (39 @1) + (4 @2) + (2:12 @3) + (24:47 @4) + (11:54 @5) 7.95 km (5:01 / km) +20m 4:57 / km
ahr:160 max:172 spiked:30/30c shoes: Saucony Excursion TR8

Level D - Wessex Night League orienteering - Potterne Park

Fairly short 1 hour score. Didn't warm up and took a while to get going, but still not fast enough in places. Made one mistake & slipped, although caught myself but yanked on my shoulder that was duly hurt for a while. This whole incident was probably what cost me 1st place - hey ho. Wasn't in the best shape of preparedness anyway, but enjoyed the second half of the run.

Sunday Jan 31, 2016 #

Event: BKO Concorde Chase
 
12 PM

Running warm up/down 4:21 intensity: (15 @2) + (21 @3) + (3:45 @4) 0.83 km (5:13 / km) +22m 4:37 / km
ahr:151 max:158 shoes: VJ iRock

Orienteering race (Black) 1:32:51 intensity: (5 @1) + (9 @2) + (4:38 @3) + (1:22:30 @4) + (5:29 @5) **** 13.4 km (6:56 / km) +239m 6:22 / km
ahr:157 max:170 spiked:33/33c shoes: VJ iRock

Concorde Chase, Barossa.

Loved the area, varied, detailed in places, mostly well mapped. I thought the course was also very well planned, had to pick and choose different techniques and adopt to the map - unlike a lot of areas, you could rely on the mapping of the greens and you could actually run through light green etc.

I adopted to the map well I thought, which I am happy about. Also I lasted the distance which is good, but of course was suffering from tired legs from the start due to yesterdays distance. Need to train more for the hills - I clearly lost a lot more time on the legs with climb than those without (and yes, I had to walk some of them). Enjoyed navigation on the course so initially though I only made few mistakes, but looking through the course in hindsight I actually made quite a few errors, amounting to something like 9-10 minutes. Mostly made good routechoices, except for #25 where I should have gone east into the rough open, instead went west through light green and also loosing more height than necessary. Quite hesitant in a lot of places though, however this was mostly due to tiredness and hence not having the mental capacity to plan ahead consistently.

Overall encouraging performance, lots to improve upon, but in a much better place than I was last year in the Concorde Chase I did 1:46 on the Brown (10.5Km), 32 min down on the winner, now 1:32:47 on the Black (11.8km), 32 min down on the winner - but of course a much stronger field.

Running warm up/down 5:01 intensity: (36 @2) + (4:25 @3) 0.83 km (6:01 / km)
ahr:137 max:144 shoes: VJ iRock

Saturday Jan 30, 2016 #

8 AM

Running warm up/down 9:43 intensity: (13 @2) + (38 @3) + (8:52 @4) 2.01 km (4:50 / km) +7m 4:46 / km
ahr:156 max:165 shoes: Reebok One Cushion Trail

Running tempo (Parkrun) 21:05 intensity: (4 @1) + (5 @2) + (7 @3) + (40 @4) + (20:09 @5) 5.02 km (4:12 / km) +12m 4:09 / km
ahr:175 max:182 shoes: Reebok One Cushion Trail

Bournemouth parkrun #130

Very wet and muddy. Slipping and sliding all over the place about 1/3rd of the route. Considering that, not that bad a time. Tried to keep the cadence up but really just started the adjustment programme so probably not a lot of result just yet. Had a bit of stomach trouble from about 1.7km, it passed after about 1k - or rather, the incline caused a different suffering that diverted my attention. nevertheless, pace then dropped and never really got back into the rhythm.

Running warm up/down 10:52 intensity: (9 @2) + (39 @3) + (10:04 @4) 2.01 km (5:25 / km) +6m 5:20 / km
ahr:155 max:162 shoes: Reebok One Cushion Trail

2 PM

Running long 2:08:19 intensity: (8 @0) + (2:55 @1) + (1:34 @2) + (3:50 @3) + (1:58:19 @4) + (1:33 @5) 24.39 km (5:16 / km) +152m 5:06 / km
ahr:157 max:170

Met with Robert to accompany him on his half marathon training run. A steady 5m/km pace most of the way except for the very last 2 kms (last one had the zig-zag going up in it though. Headwing outwards, somewhat less prevalent tailwind coming back.

I kinda had enough distance for today even though I was not pushing the pace at all for this.

Friday Jan 29, 2016 #

9 PM

Strength / Conditioning / Drills 40:01 [3]

Usual 3x balance ball, elastic band and core exercises. Thrown in a few minutes hula-hoop as well.

Thursday Jan 28, 2016 #

6 PM

Running tempo (Cadence adjustment) 1:00:55 intensity: (3 @0) + (15 @1) + (1:23 @2) + (4:57 @3) + (15:55 @4) + (38:22 @5) 13.17 km (4:37 / km) +92m 4:28 / km
ahr:164 max:176 shoes: Saucony Excursion TR8

Another one with the viennese waltz music to help maintain the cadence. I have tried to push the pace as well at the beginning of the 1st and end of the 2nd lap to test how that works with the cadence. It was working well but as yet I can't maintain both over longer distances. It may be going in the right direction.

No issues with the Shin splints this time.

Wednesday Jan 27, 2016 #

Note

Shin splints are back. Perhaps not as severe, but need to get them rested. Very likely this is the shoe's doing :(

Tuesday Jan 26, 2016 #

5 PM

Running (Cadence training) 40:59 intensity: (21 @1) + (21 @2) + (2:27 @3) + (29:03 @4) + (8:47 @5) 8.07 km (5:05 / km) +23m 5:00 / km
ahr:158 max:170

Run to the Uni for the Wessex training. Used the Viennese waltzes again to train cadence - it looks like they aren't strict tempo because instead of 180 cadence average I got 170 - need to see what I can do with that over the weekend.

It was pissing down hard and quite a bit of wind too, so full in (supposedly) waterproof clothing, but was soaked through completely by the mid session. This also slowed me down so really not a bad pace considering.

Also, shoelaces came undone and some lingering shin splins back - I suspect this particular shoe (Asics gel-Trail Lahar) is a problematic one. GTX also meant it kept the water IN once the socks got soaked so some blisters etc - I suspect the shoe will get only used for short sessions in the rain from now on.

Running intervals (Medium hills) 25:05 intensity: (23 @2) + (1:29 @3) + (12:04 @4) + (11:09 @5) 4.9 km (5:07 / km) +66m 4:48 / km
ahr:162 max:181

Not pushing too much given the conditions, but still gave it a go.

Pace for the intervals:
34-36-33-35s
1:14-16-16-16s
35-36-36-34s

Running (Cadence adjustment) 40:52 intensity: (4 @1) + (2:01 @2) + (5:36 @3) + (32:53 @4) + (18 @5) 7.55 km (5:25 / km) +17m 5:21 / km
ahr:154 max:166

Back home - pshhhh - pshhh says my socks.

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