Training Log Archive: PsubaIn the 7 days ending Sep 10, 2016:
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Saturday Sep 10, 2016 #
10 AM
Running warm up/down 5:39 1.01 km (5:34 / km) +1m 5:32 / km
ahr:152 max:162 shoes: Adidas Supernova Glide
Urban Orienteering race 50:20 **** 9.74 km (5:10 / km) +7m 5:09 / km
ahr:169 max:177 spiked:21/21c shoes: Adidas Supernova Glide
London City Race, Mens Vets.
22/112.
Very frustrating run - see splits analysis. Lots of mistakes even though running speed was OK. Orienteering all over the place, even if some of the mistakes I can blame on the course print on the map (lots of overprinting lines not being clear if one could get through or not, start triangle not very easy to find etc), the majority of mistakes was clearly mine.
Nowhere near the level of performance than a year ago.
However - very good planning a very good complex area for the race!
22/112.
Very frustrating run - see splits analysis. Lots of mistakes even though running speed was OK. Orienteering all over the place, even if some of the mistakes I can blame on the course print on the map (lots of overprinting lines not being clear if one could get through or not, start triangle not very easy to find etc), the majority of mistakes was clearly mine.
Nowhere near the level of performance than a year ago.
However - very good planning a very good complex area for the race!
Friday Sep 9, 2016 #
Event: London City Race Weekend
8 AM
Strength / Conditioning / Drills 20:59 [3] 0.0 km
6 PM
Running warm up/down 3:01 0.44 km (6:56 / km) +19m 5:41 / km
ahr:139 max:152 shoes: Adidas Supernova Glide
Urban Orienteering race (Sprint) 30:23 *** 5.39 km (5:38 / km) +78m 5:16 / km
ahr:169 max:184 spiked:20/20c shoes: Adidas Supernova Glide
Crystal Palace Park Sprint, Men's Vets course.
22nd/65:
http://www.dfok.co.uk/index.php?option=com_content...
Very frustrating. A few smaller mistakes but one HUGE mistake, which cost me 4 min+ - would have been 6th without that single one. And to be honest I am not sure what proportion is mine from that 4 minutes. I believe it was a fundamental mistake either with the mapping or control descriptions.
Control 10 was in a fence corner, but on a 3 level area on the top level, which was not mapped as a running level, rather as a canopy. Which also means that the fence corner itself was NOT mapped. The only fence that was mapped was on level 2 - which is where I was heading based on the control descriptions first. As the control wasn't there, I then ran around to get underneath - at least there were further fences underneath and there even was a control a bit further in on a fence corner (not ours). I almost gave up when I looked up finally and I thought - Ah! SO I ran around again to get up and it was of course there.
Not quite sure what I should learn from this though. Truth be told the 3 levels were explained in the final details, but it wasn't that I was not aware of the 3 levels - I simply could not see based on the map how there would be a fence corner. Basically the planner expected us to ASSUME something that was not on the map and go there. Clearly others have figured it out, or at least figured it our faster than I have.
It wasn't a flawless run regardless:
2 - suboptimal route, 20 sec
4 - directional mistake, 15 sec
11 - cut in too early, 10 sec
17 - ran into a dead end, 15 sec
22nd/65:
http://www.dfok.co.uk/index.php?option=com_content...
Very frustrating. A few smaller mistakes but one HUGE mistake, which cost me 4 min+ - would have been 6th without that single one. And to be honest I am not sure what proportion is mine from that 4 minutes. I believe it was a fundamental mistake either with the mapping or control descriptions.
Control 10 was in a fence corner, but on a 3 level area on the top level, which was not mapped as a running level, rather as a canopy. Which also means that the fence corner itself was NOT mapped. The only fence that was mapped was on level 2 - which is where I was heading based on the control descriptions first. As the control wasn't there, I then ran around to get underneath - at least there were further fences underneath and there even was a control a bit further in on a fence corner (not ours). I almost gave up when I looked up finally and I thought - Ah! SO I ran around again to get up and it was of course there.
Not quite sure what I should learn from this though. Truth be told the 3 levels were explained in the final details, but it wasn't that I was not aware of the 3 levels - I simply could not see based on the map how there would be a fence corner. Basically the planner expected us to ASSUME something that was not on the map and go there. Clearly others have figured it out, or at least figured it our faster than I have.
It wasn't a flawless run regardless:
2 - suboptimal route, 20 sec
4 - directional mistake, 15 sec
11 - cut in too early, 10 sec
17 - ran into a dead end, 15 sec
Wednesday Sep 7, 2016 #
7 PM
Running hills (Intervals) 40:15 7.28 km (5:32 / km) +120m 5:06 / km
ahr:163 max:181 shoes: Haglofs Gram XC 2016
Tuesday Sep 6, 2016 #
6 PM
Running warm up/down 8:38 1.73 km (5:00 / km) +2m 4:59 / km
ahr:153 max:164 shoes: Haglofs Gram XC 2016
Running intervals (Moov Speed Endurance) 1:11:26 13.37 km (5:21 / km) +24m 5:18 / km
ahr:162 max:182 shoes: Haglofs Gram XC 2016
Back to doing speed endurance sessions. Started to aim for level 35 (1.6km @ pace below 4:07) which I passed back in July, but after passing the first I bailed out of the second and just missed on the 3rd. Moved down to level 32 (i.e. below 4:22 pace which I passed). Did 4 intervals, on hindsight should have done 5, as I have then completed the session with a 170BPM threshold run around Virginia Water anyway so could have just done the 5th interval on the S side and hence covered 8km fast.
Still not back to the level of fast running capability that I was earlier in the year, will need to keep at it and get some motivation to keep pushing these intervals - bailing out of the 2nd is probably as much down to mental as physical barrier.
HR seemed quite high at around 160 in the end as I was doing 170SPM.
Still not back to the level of fast running capability that I was earlier in the year, will need to keep at it and get some motivation to keep pushing these intervals - bailing out of the 2nd is probably as much down to mental as physical barrier.
HR seemed quite high at around 160 in the end as I was doing 170SPM.
Monday Sep 5, 2016 #
Note
(rest day)
Sunday Sep 4, 2016 #
11 AM
Running warm up/down 1:43 0.23 km (7:32 / km)
ahr:128 max:141 shoes: Adidas Supernova Glide
Not enough! I thought that will be the case but that became obvious as I started the course...
Urban Orienteering race 48:22 *** 9.3 km (5:12 / km) +105m 4:55 / km
ahr:169 max:179 spiked:32/32c shoes: Adidas Supernova Glide
BOK Blast day 2, Wells Urban race, Mens Vets/ Women Open course
6th/28 Mens Vets, +13 women Open, though Megan Carter-Davies ran a faster time but disq'd, a plausible time though from her so +1 place probably.
No major mistakes though, smallish suboptimal route choices but mainly just this was my pace. Very clear on splitbrowser where I started to slow down, clearly not dealing well with the hills in the end. So again, need to go through the training regime to come back to O-relevance.
Physically tanked from 17, low point 18-19. In the complex section in the gardens, got stung by a bee on my neck to 22. Not sure why I attract insects these days! Got slightly distracted of course, not sure though if I can claim the reducing performance on that sting from there on. Found the uphill sections from 25 on quite tough, at least did not fry my brain which would have driven me into a mistake - although fairly simple controls from then on, except for 30 where there was a very tempting alleyway and subsequent roads leading into a dead end next to the control but on the other side of an uncrossable wall, which almost fooled me. Just managed to see the dead end before turning into the alley, so did not make the mistake.
Interesting areas on the course, but only about 50% of the course had interesting/route choice/challenging legs, the rest was basically a physical race which I obviously am not quite up for (yet?). Challenge for this season is to move up a bit so I can run these races below a 4:30 pace on average or so.
6th/28 Mens Vets, +13 women Open, though Megan Carter-Davies ran a faster time but disq'd, a plausible time though from her so +1 place probably.
No major mistakes though, smallish suboptimal route choices but mainly just this was my pace. Very clear on splitbrowser where I started to slow down, clearly not dealing well with the hills in the end. So again, need to go through the training regime to come back to O-relevance.
Physically tanked from 17, low point 18-19. In the complex section in the gardens, got stung by a bee on my neck to 22. Not sure why I attract insects these days! Got slightly distracted of course, not sure though if I can claim the reducing performance on that sting from there on. Found the uphill sections from 25 on quite tough, at least did not fry my brain which would have driven me into a mistake - although fairly simple controls from then on, except for 30 where there was a very tempting alleyway and subsequent roads leading into a dead end next to the control but on the other side of an uncrossable wall, which almost fooled me. Just managed to see the dead end before turning into the alley, so did not make the mistake.
Interesting areas on the course, but only about 50% of the course had interesting/route choice/challenging legs, the rest was basically a physical race which I obviously am not quite up for (yet?). Challenge for this season is to move up a bit so I can run these races below a 4:30 pace on average or so.