Training Log Archive: PsubaIn the 7 days ending Mar 1, 2016:
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Tuesday Mar 1, 2016 #
7 PM
Running (Cadence adjustment) 1:08:24 14.62 km (4:41 / km) +73m 4:34 / km
ahr:158 max:169 shoes: Reebok One Cushion Trail
2x Hyde Park loop for Viennese Waltz to adjust cadence. Leg hurts, back and forth between feeling good and fast, and sluggish and tired.
Monday Feb 29, 2016 #
Event: Night League and Club Night
Note
(rest day)
Walking around in Statford - upon-avon.
No more spaces on the Brownsea ferry so did not go to the Night League.
No more spaces on the Brownsea ferry so did not go to the Night League.
Sunday Feb 28, 2016 #
12 PM
Running warm up/down 11:55 1.86 km (6:25 / km) +32m 5:54 / km
ahr:145 max:157 shoes: VJ iRock
Orienteering race 1:38:30 *** 15.24 km (6:28 / km) +168m 6:08 / km
ahr:157 max:169 spiked:23/23c shoes: VJ iRock
Midlands Championships, course 2.
Legs more tired than I thought they would be, but worse - a blister on my foot from about halfway in affected my running quite a bit. Made a few errors, but not as bad as it could have been (will update with more analysis later). Quite a runners course. Ran most of it with no one in sight, gradually caught a youngster from about halfway in (despite my foot), then lost him on the leg to 20 (I chose a better route). One of the last to start and finish.
Need to keep training for longer distances to be prepared for the JK although I suspect it is probably too late for that by now.
Detailed analysis:
Leg 2 - Bad route selection, went N of the line whereas S of the line there would have been a lot more path and easier navigation. Drifted N out of the control to the path before the fence, then drifted N again as I crossed the woodlands to the track. It did not feel like a white forest as mapped with significant undergrowth and the directional mistake cost me at least 1:30 on this leg even though I was OK in the circle.
Leg 4 - Nightmare. I am pretty sure the mapping of the dead oak trees was inconsistent here, I was OK to the corner of the rough open but then went it to a visible dead oak in the light green that was the rightmost as I was looking at it - and it wasn't our control. Ran like a headless chicken to the nearby other dead oak trees (half of which wasn't mapped) before finally retreating to the rough open to try again, this time finding the control immediately based on just the shape of the rough open. 4:50 lost here.
Leg 6 - In control all the time but probably could have run around more as the white forest I cut across wasn't really white, so lost time in the middle of the leg. Chose to stick to the track from then on, had to let a few motorbike riders pass on the track just above the control so lost a few seconds there too. Legs pretty tired by this point unfortunately.
Leg 7 - Again, pretty sure the dead oaks were inconsistently mapped - running on a bearing from the fence corner there were a few dead oak trees about 2/3rd of the way to the control unmapped. Lucky I was pace counting.
Leg 9 - This is where I started to get a glimpse of the youngster in front but I lost him immediately as I made a mistake near the control circle - for some reason I was sure I was looking for a dead oak tree when control was in fact a depression. This meant I drifted S prior to the circle then had to relocate based on the contours (which I could have used as a guiding feature earlier). Lost about 45 sec - 1 min.
Leg 10 - long leg, in control and no mistakes but seems tiredness cost me here based on the splits (not much in it between a lot of people).
Leg 13 - Small hesitation in the circle - 10 sec
Leg 19 - a 30 sec hesitation on the top of the earth bank in the middle of the leg - wanted to make sure I am not dragged to beyond the control by the runner I caught up by this point, but instead I wasted this time figuring out the map.
Leg 22 - ran on a bearing that I am pretty sure was OK but ended up to the right of the control. I noticed the tree to my left but something did not feel right about the relation of these two trees on the map. 10 sec.
All together lost about 8 minutes to navigation - the rest just tired legs and the blister.
Legs more tired than I thought they would be, but worse - a blister on my foot from about halfway in affected my running quite a bit. Made a few errors, but not as bad as it could have been (will update with more analysis later). Quite a runners course. Ran most of it with no one in sight, gradually caught a youngster from about halfway in (despite my foot), then lost him on the leg to 20 (I chose a better route). One of the last to start and finish.
Need to keep training for longer distances to be prepared for the JK although I suspect it is probably too late for that by now.
Detailed analysis:
Leg 2 - Bad route selection, went N of the line whereas S of the line there would have been a lot more path and easier navigation. Drifted N out of the control to the path before the fence, then drifted N again as I crossed the woodlands to the track. It did not feel like a white forest as mapped with significant undergrowth and the directional mistake cost me at least 1:30 on this leg even though I was OK in the circle.
Leg 4 - Nightmare. I am pretty sure the mapping of the dead oak trees was inconsistent here, I was OK to the corner of the rough open but then went it to a visible dead oak in the light green that was the rightmost as I was looking at it - and it wasn't our control. Ran like a headless chicken to the nearby other dead oak trees (half of which wasn't mapped) before finally retreating to the rough open to try again, this time finding the control immediately based on just the shape of the rough open. 4:50 lost here.
Leg 6 - In control all the time but probably could have run around more as the white forest I cut across wasn't really white, so lost time in the middle of the leg. Chose to stick to the track from then on, had to let a few motorbike riders pass on the track just above the control so lost a few seconds there too. Legs pretty tired by this point unfortunately.
Leg 7 - Again, pretty sure the dead oaks were inconsistently mapped - running on a bearing from the fence corner there were a few dead oak trees about 2/3rd of the way to the control unmapped. Lucky I was pace counting.
Leg 9 - This is where I started to get a glimpse of the youngster in front but I lost him immediately as I made a mistake near the control circle - for some reason I was sure I was looking for a dead oak tree when control was in fact a depression. This meant I drifted S prior to the circle then had to relocate based on the contours (which I could have used as a guiding feature earlier). Lost about 45 sec - 1 min.
Leg 10 - long leg, in control and no mistakes but seems tiredness cost me here based on the splits (not much in it between a lot of people).
Leg 13 - Small hesitation in the circle - 10 sec
Leg 19 - a 30 sec hesitation on the top of the earth bank in the middle of the leg - wanted to make sure I am not dragged to beyond the control by the runner I caught up by this point, but instead I wasted this time figuring out the map.
Leg 22 - ran on a bearing that I am pretty sure was OK but ended up to the right of the control. I noticed the tree to my left but something did not feel right about the relation of these two trees on the map. 10 sec.
All together lost about 8 minutes to navigation - the rest just tired legs and the blister.
Running warm up/down 6:41 1.04 km (6:26 / km)
ahr:142 max:151 shoes: VJ iRock
Saturday Feb 27, 2016 #
9 AM
Running tempo 20:38 4.99 km (4:08 / km) +12m 4:05 / km
ahr:170 max:184 shoes: Reebok One Cushion Trail
Bournemouth Parkrun #134
http://www.parkrun.org.uk/bournemouth/results/week...
Great conditions for a PB, but took it relatively easy considering tonights British Championships. Pushed on km 2 (3:48) and 4 (4:01), and sprinted in the end a bit (a sub 3:30 interval, basically). Km 1 was 3:58 with easy start so really a sub-20m 5k would have been on the cards. That is not the point of today, though.
http://www.parkrun.org.uk/bournemouth/results/week...
Great conditions for a PB, but took it relatively easy considering tonights British Championships. Pushed on km 2 (3:48) and 4 (4:01), and sprinted in the end a bit (a sub 3:30 interval, basically). Km 1 was 3:58 with easy start so really a sub-20m 5k would have been on the cards. That is not the point of today, though.
Running warm up/down 10:23 2.01 km (5:10 / km)
ahr:149 max:155 shoes: Reebok One Cushion Trail
7 PM
Running warm up/down 3:36 0.67 km (5:23 / km)
ahr:154 max:162 shoes: VJ Supra
Night Orienteering race 1:43:49 **** 11.73 km (8:51 / km) +190m 8:11 / km
ahr:150 max:175 spiked:32/32c shoes: VJ Supra
British Night Championships, course 2.
Great complicated area, complex course, decent performance but enjoyed immensely. Lots to learn from, but at last I had enough in me to make it a challenge, not a lost cause!
Control 1 - drifted North straight out of the start, pushed there by the brambles, so lost at least 30s before got to the path. Should have read the map more carefully...
Control 2 - first big mistake, made me take things more carefully after this. However I just ran past the control at the next junction (not sure the area N of the control was 100% well mapped, but I was careless here and ran on rough feeling just where I should have slowed down). Took me a while to relocate and go back for the control - lost 4:45 here
Control 3 - won this leg (!), probably helped initially by the fact I had to backtrack on the first part of the leg before!
Control 5 - this was clearly a runners leg, no issues with navigation (was careful at the junctions), would be interesting to see if others took the same route.
Control 7 - gunned it to the stone wall (acc. to Garmin 3:16m/km here) but then was very careful, did not jump over but went to the corner and took a bearing, about 1 min from the wall to the control within the circle. Looking at the map in good light could have used the small hill as the navigation feature as the control was just the other side, reachable between two patches of green, but hard to see this at night... maybe could have ran slower through the rough open and read map...? Probably about 15-20sec slower than could have been.
Control 8 - Again took a safe route choice here, getting out to the open, back at the gate and down the hillside. No problems at all with navigation but suspect it would have been faster to contour through the undergrowth??
Control 9 - First contoured out to the clearing ended up higher than I should have (30 sec), then was extra careful running on the path, checking the rock features until I got to the more open strip that I needed to cross. The main error though was on the op of the hill next to the control where I drifted left and took a while to figure out which rock formation was which to relocate and find the control - a further 1:20 lost here (at least 2:00 on this control)
Control 10 - took a very safe route all on paths although would have been much faster to initially run on the spur then the path. Also wasn't sure where in the ditch the control would be so ran further on the path and had to turn around (duly ignored other runners around me who actually found the control earlier but I ran my own race and not paid attention to what they are doing), so about 30 sec lost on this (not counting time lost on route selection).
Control 11 - somehow lost the path as I was running out the control, maybe earlier runners created an indistinct route through the undergrowth which I followed... had to then relocate myself which took some time at the top of the open area (about 1:15 lost here). I then used the rock formations near the control to guide me which worked well for navigation but they had lots of brambles which cost me about another 20-30 sec relative to running around. (Read the map more carefully next time) So lost about 1:40 on this leg.
Control 12 - Made a mess of this - first read the stone wall as a path so had to backtrack (40s), then did not read the route properly until the control so didn't realise the fence was all the way along the clearing, so went in-out-in to the clearing and using the path S of the fence instead of using the path N of control 12. Looked shorter on the map, but took a lot longer in reality - probably another 1 min lost (1:40 all together).
(map exchange)
Control 13 was OK
Control 14 - made a conscious decision to run around the hill instead of over to be safe. Given that there were others climbing it probably was not necessary, but more importantly I committed too late as I started to climb at first. This in itself cost me 20sec... on this short leg that is lethal. Should be more confident in committing to my choices!
Control 15 - felt good, initially slow on the tracks as I had to overtake, but again gunned it once I got out to the open strip (3:07m/km acc. to Garmin), still over a minute behind Paul on the split!
Control 16 - took a bit scenic route, in control all the way but really sub-optimal.
Control 17 - Again - gone through the undergrowth instead of using the path unnecessarily. In control but very much suboptimal - probably started to tire mentally???
Control 18 - No problem with navigation but was stopping to check many times. Didn't simplify the map enough here and should have realised that I have been to the same strip of open about 6 times before! Again, probably mental tiredness.
Control 19 - No issues
Control 20 - Again a bit of scenic route going around the green strip to the N, unnecessary but in control.
Control 22 - In control but stopped a few times to check the junctions - should have been able to simplify the map though as the control was near the stream as the feature to stop me and the contours could have helped if I could/would read them!
Control 23 - Out of Control 22 I changed my mind on the route and backtracked (20 sec), then in control all the way but stopped to make sure a few times. Again could have simplified the map based on contours but didn't.
Control 24 - Won this leg too, probably lucky with the control as a group of people from another course just arrived same time as I did.
Control 25 - ran with the group on this leg although I let them run ahead and checked my own route - which was a good comparison as I had to stop before the small hill prior to the control to figure out what the map was showing whilst the others were running continuously. I have to get more used to reading the map at night and running at the same time! (or is it confidence).
Control 26 - took a different route than the group ahead but got there in front of them. However, this does not mean I was fast - I was going around the marsh to the right and the vegetation was extending somewhat more than I expected so had to come around looking for the control more than I expected and I lost some time here.
Control 27 - another leg where I gunned it to near the circle, and I was OK until that point. There I crossed the stream and lost confidence on where I was, I started to think I was W of the circle when I was still S of it - wasted about 1:50 on this stupidly.
Control 28 - A properly stupid route choice here - looked to cross the stream but seemed "too wet" so backtracked, climbed up the back to the bridge, ran across there and came back to the control from the other side. I was in control all the time but had to stop and check a few times and really a completely wasteful route choice in the climb department as well as distance. Very scenic though! I don't even want to calculate this extra time.
Control 29 - Had no issues with this but somehow lost 40 sec to Paul on this short leg so must have been starting to get tired (checking map too much?)
Control 30 - Under the bridge this time and in control, but again probably too much checking the map?
Control 31 - No issues and finally not losing too much time
Control 32 - was just about how to get through the maze of veg patches and earth features quickly which I didn't do too well.
Great complicated area, complex course, decent performance but enjoyed immensely. Lots to learn from, but at last I had enough in me to make it a challenge, not a lost cause!
Control 1 - drifted North straight out of the start, pushed there by the brambles, so lost at least 30s before got to the path. Should have read the map more carefully...
Control 2 - first big mistake, made me take things more carefully after this. However I just ran past the control at the next junction (not sure the area N of the control was 100% well mapped, but I was careless here and ran on rough feeling just where I should have slowed down). Took me a while to relocate and go back for the control - lost 4:45 here
Control 3 - won this leg (!), probably helped initially by the fact I had to backtrack on the first part of the leg before!
Control 5 - this was clearly a runners leg, no issues with navigation (was careful at the junctions), would be interesting to see if others took the same route.
Control 7 - gunned it to the stone wall (acc. to Garmin 3:16m/km here) but then was very careful, did not jump over but went to the corner and took a bearing, about 1 min from the wall to the control within the circle. Looking at the map in good light could have used the small hill as the navigation feature as the control was just the other side, reachable between two patches of green, but hard to see this at night... maybe could have ran slower through the rough open and read map...? Probably about 15-20sec slower than could have been.
Control 8 - Again took a safe route choice here, getting out to the open, back at the gate and down the hillside. No problems at all with navigation but suspect it would have been faster to contour through the undergrowth??
Control 9 - First contoured out to the clearing ended up higher than I should have (30 sec), then was extra careful running on the path, checking the rock features until I got to the more open strip that I needed to cross. The main error though was on the op of the hill next to the control where I drifted left and took a while to figure out which rock formation was which to relocate and find the control - a further 1:20 lost here (at least 2:00 on this control)
Control 10 - took a very safe route all on paths although would have been much faster to initially run on the spur then the path. Also wasn't sure where in the ditch the control would be so ran further on the path and had to turn around (duly ignored other runners around me who actually found the control earlier but I ran my own race and not paid attention to what they are doing), so about 30 sec lost on this (not counting time lost on route selection).
Control 11 - somehow lost the path as I was running out the control, maybe earlier runners created an indistinct route through the undergrowth which I followed... had to then relocate myself which took some time at the top of the open area (about 1:15 lost here). I then used the rock formations near the control to guide me which worked well for navigation but they had lots of brambles which cost me about another 20-30 sec relative to running around. (Read the map more carefully next time) So lost about 1:40 on this leg.
Control 12 - Made a mess of this - first read the stone wall as a path so had to backtrack (40s), then did not read the route properly until the control so didn't realise the fence was all the way along the clearing, so went in-out-in to the clearing and using the path S of the fence instead of using the path N of control 12. Looked shorter on the map, but took a lot longer in reality - probably another 1 min lost (1:40 all together).
(map exchange)
Control 13 was OK
Control 14 - made a conscious decision to run around the hill instead of over to be safe. Given that there were others climbing it probably was not necessary, but more importantly I committed too late as I started to climb at first. This in itself cost me 20sec... on this short leg that is lethal. Should be more confident in committing to my choices!
Control 15 - felt good, initially slow on the tracks as I had to overtake, but again gunned it once I got out to the open strip (3:07m/km acc. to Garmin), still over a minute behind Paul on the split!
Control 16 - took a bit scenic route, in control all the way but really sub-optimal.
Control 17 - Again - gone through the undergrowth instead of using the path unnecessarily. In control but very much suboptimal - probably started to tire mentally???
Control 18 - No problem with navigation but was stopping to check many times. Didn't simplify the map enough here and should have realised that I have been to the same strip of open about 6 times before! Again, probably mental tiredness.
Control 19 - No issues
Control 20 - Again a bit of scenic route going around the green strip to the N, unnecessary but in control.
Control 22 - In control but stopped a few times to check the junctions - should have been able to simplify the map though as the control was near the stream as the feature to stop me and the contours could have helped if I could/would read them!
Control 23 - Out of Control 22 I changed my mind on the route and backtracked (20 sec), then in control all the way but stopped to make sure a few times. Again could have simplified the map based on contours but didn't.
Control 24 - Won this leg too, probably lucky with the control as a group of people from another course just arrived same time as I did.
Control 25 - ran with the group on this leg although I let them run ahead and checked my own route - which was a good comparison as I had to stop before the small hill prior to the control to figure out what the map was showing whilst the others were running continuously. I have to get more used to reading the map at night and running at the same time! (or is it confidence).
Control 26 - took a different route than the group ahead but got there in front of them. However, this does not mean I was fast - I was going around the marsh to the right and the vegetation was extending somewhat more than I expected so had to come around looking for the control more than I expected and I lost some time here.
Control 27 - another leg where I gunned it to near the circle, and I was OK until that point. There I crossed the stream and lost confidence on where I was, I started to think I was W of the circle when I was still S of it - wasted about 1:50 on this stupidly.
Control 28 - A properly stupid route choice here - looked to cross the stream but seemed "too wet" so backtracked, climbed up the back to the bridge, ran across there and came back to the control from the other side. I was in control all the time but had to stop and check a few times and really a completely wasteful route choice in the climb department as well as distance. Very scenic though! I don't even want to calculate this extra time.
Control 29 - Had no issues with this but somehow lost 40 sec to Paul on this short leg so must have been starting to get tired (checking map too much?)
Control 30 - Under the bridge this time and in control, but again probably too much checking the map?
Control 31 - No issues and finally not losing too much time
Control 32 - was just about how to get through the maze of veg patches and earth features quickly which I didn't do too well.
Friday Feb 26, 2016 #
1 PM
Running (Cadence adjustment) 36:10 7.51 km (4:49 / km) +14m 4:46 / km
ahr:155 max:174 shoes: Reebok One Cushion Trail
about 5K + 3x30sec intervals in lunch break
Mainly to get the lactic acid flushed out, plus get the weekly cadence adjustment run done.
Mainly to get the lactic acid flushed out, plus get the weekly cadence adjustment run done.
Wednesday Feb 24, 2016 #
6 PM
Running hills (Tower running) 1:11:03 11.9 km (5:58 / km) +820m 4:26 / km
ahr:145 max:175 shoes: Reebok One Cushion Trail
Kings Cross Runners Need session.
5K jog to Guy's Hospital to tower run (660 Steps!) and 5K back after.
Ran up to 31st floor 2x.
Interesting experience, very dry air/throat after the stairs, more so than normally experienced in hill intervals.
Considering the taper for this weekends British Night Champs I wasn't pushing the tempo upstairs but was trying to maintain steady cadence and just avoid breaking down into a walk.
5K jog to Guy's Hospital to tower run (660 Steps!) and 5K back after.
Ran up to 31st floor 2x.
Interesting experience, very dry air/throat after the stairs, more so than normally experienced in hill intervals.
Considering the taper for this weekends British Night Champs I wasn't pushing the tempo upstairs but was trying to maintain steady cadence and just avoid breaking down into a walk.