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Training Log Archive: Psuba

In the 7 days ending Sep 10:

activity # timemileskm+m
  Urban Orienteering2 1:12:51 8.22(8:52) 13.23(5:30) 23243 /43c100%
  Running4 53:46 6.37(8:26) 10.25(5:15) 26
  Orienteering2 27:48 2.88(9:39) 4.64(6:00) 5104 /104c100%
  Total5 2:34:25 17.48(8:50) 28.13(5:29) 263147 /147c100%
  [1-5]5 2:34:24

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Sunday Sep 10 #

10 AM

Running warm up/down 2:10 intensity: (1 @0) + (5 @1) + (12 @2) + (46 @3) + (1:06 @4) 0.37 km (5:52 / km)
ahr:140 max:155 shoes: Adidas Supernova Glide

Orienteering race (Sprint) 6:17 intensity: (1 @1) + (15 @2) + (8 @3) + (28 @4) + (5:25 @5) **** 1.08 km (5:49 / km) +2m 5:47 / km
ahr:166 max:180 spiked:25/25c shoes: Adidas Supernova Glide

LOK Ultrasprint, course A.

33rd/139 (inc. the 30 sec penalty for the one mistake)

Good fun (as are the others), but made mistakes... it is a good format for sharpening the mind!
- I have missed one of the controls, I believe I went one tree further, I have to say the map was I think slightly off there as the row of trees and the gap in them did not quite line up with the pavement junction on the map quite like it did in reality. That just made it very difficult to count the trees. I only noticed the gap on the 3rd run anyway and as this was my first, hence the mistake.
- Hesitated on 6 (2s),
- mistake of 10s on 8 (directional mistake out of 9, then ran past it and had to turn back), ~7s on 13 (wrong direction out of 12 then the vegetation did not make sense), 2s on 14 (again wrong direction out of control 13),~7s on 18 (out of 17 I got confused with the map as could not fit the terrain for a short while and meandered about. Should have read forward like before but ran out of mental capacity at this point to do so)
- Then as I got to the maze, I slowed down considerably as I had to use the magnifier and work out the order of the controls in the maze. I did not realise until AFTER all the prologue courses that there is an enlargement of the maze in the corner of the map! as I was folding the map it was hidden from my sight and I was significantly slower reading the detail, costing me several seconds for each of the maze controls - although at least here I was getting them right. Let's say 1 sec each is fair so 4s overall on this course (inc. in-out legs).

So an overall loss of 32s + the 30s penalty - 1:02 away from a perfect run for me. That would have been 5:34 which could have been 11th, 1:09 behind the winner so that is the speed difference to Elite.

Orienteering race (Sprint) 6:35 intensity: (10 @1) + (10 @2) + (12 @3) + (1:13 @4) + (4:50 @5) **** 1.12 km (5:51 / km) +2m 5:48 / km
ahr:165 max:181 spiked:25/25c shoes: Adidas Supernova Glide

LOK Ultrasprint course B

32nd/138

Also one mistake on this course (30s penalty).

Time losses:
- 1s each leg in the maze to account for the lupe viewing instead of the enlargement - 4s
- Took quite a while to make sure that I was punching the correct control for #5 - the same question about the gap in the row of trees than before. Probably an additional 3s?
- Had to queue for #11 - 1s
- 10s mistake on 12 - ran past my control to the wrong tree as I struggled with the map proportions of park furniture dimensions vs map size so built the wrong image in my head "the tree after the desk on the other side of the walkway" - well the "after" in reality was about .5m...
- Wrong No 16 - I suspect it was a very similar mistake I made later on the final. Somehow just did not pick the right tree within the group of trees. I think the problem I did not solve quickly is to pick out the best distinctive feature near it and relate to that one. Shame. I did kinda realise that something wasn't right because as I was running on a bearing out of the control I just didn't see the feature I wanted to check - so this cause an additional 1s of hesitation (at least).

So less mistakes but with the miss, still 19+30s - 49s for mistakes.
Would have been good for 14th place (1:15 behind), too slow.

Orienteering race (Sprint) 6:06 intensity: (18 @2) + (18 @3) + (2:44 @4) + (2:46 @5) **** 0.93 km (6:35 / km) +1m 6:33 / km
ahr:161 max:174 spiked:23/23c shoes: Adidas Supernova Glide

LOK Ultrasprint, course C.
43rd / 138


#4 - stopped for 10s at the control as suddenly the trees did not quite make sense i.e. they did not quite align the way the map shown and I wanted to make sure I am not making a mistake.
Maze - this is where the lack of awareness for the enlargement really hit me hard. Had to stop and spend a lot of time trying to work out which control is which in the maze as there was 6 controls crammed in there. Lost about 24 sec in total plus the mistake with one of them as I obviously misappropriated the dots without circles in there.

So in summary, lost 34+30 sec = 1:04. Without these, it would have been 14th and 38s behind the best time.

A fairly consistent amount of time lost across the prologue courses then.


1 PM

Orienteering race (Sprint) 8:50 intensity: (5 @1) + (7 @2) + (15 @3) + (2:57 @4) + (5:26 @5) **** 1.51 km (5:51 / km)
ahr:164 max:176 spiked:31/31c shoes: Adidas Supernova Glide

LOK Ultrasprint, mass start final, F3 course.
10th/40

More mad as starts were every 15sec, an opportunity for improvement is to put multiple SI units for the control they use on all courses as the butterfly loop's central control. Had to queue there every time I got there, and that's not very nice on this format of a race.

Now that I was aware of the enlargement the times within the maze were much more in line with other runners time on the front.

Made a mistake on #3, same area as another course where I ran to the wrong tree, so clearly bad planning in terms of finding an appropriate nearby distinctive feature.

Time losses (other than running speed):
#10 - 3s, wrong direction out of the maze so had to correct late
#22 - 4s, had to queue behind several people for the butterfly control
#26 - 2s, almost punched #27 before #26 before realising the reverse order and sitched to #26 instead
#28 - 1s, queueing again for the butterfly control, luckily less people this time
#29 - 5s, misread the maze and had to run around to correctly get in.

Mispunched #31 in the maze, not sure why.

Altogether 15+30s mistake, so less than in the prologues but still 45s... That would have been still slower than ideal (e.g. Ollie did it 1m faster with no mistakes).

Nice challenging format, practicing more would definitely be beneficial!




Saturday Sep 9 #

10 AM

Running warm up/down 2:50 intensity: (8 @1) + (59 @2) + (1:36 @3) + (7 @4) 0.36 km (7:50 / km) +20m 6:09 / km
ahr:130 max:148 shoes: Adidas Supernova Glide

Urban Orienteering race 48:49 intensity: (21 @2) + (21 @3) + (3:23 @4) + (44:44 @5) **** 8.83 km (5:32 / km) +219m 4:55 / km
ahr:171 max:181 spiked:21/21c shoes: Adidas Supernova Glide

London City Race, Men's Vets.

Will analyse later - probably left about 4 min in the course for route choice+navigational mistakes in total, of which I only noticed about half during the race. Not surprising really with the Barbican that I could not pick the best routes consistently, but it also shows the mental rust for not racing enough this year so far.

More troubling is how fatigued I was physically and I clearly was suffering and running too slowly for the majority of the race. Again, not surprising given the recent (lack of) training, but still disappointing.

Friday Sep 8 #

6 PM

Running warm up/down 13:49 intensity: (16 @1) + (1:44 @2) + (3:19 @3) + (8:30 @4) 2.12 km (6:32 / km) +2m 6:30 / km
ahr:146 max:161 shoes: Adidas Supernova Glide

Jog from lodging to event centre. Intense rain, bah.

Running warm up/down 3:13 intensity: (3 @1) + (6 @2) + (37 @3) + (2:27 @4) 0.59 km (5:27 / km)
ahr:152 max:162 shoes: Adidas Supernova Glide

Jog to start.
Getting dark, forgot my control description holder, misremembered my start time by 10 minutes so late for it...

Urban Orienteering race 24:02 intensity: (10 @2) + (8 @3) + (4:58 @4) + (18:46 @5) **** 4.4 km (5:28 / km) +13m 5:23 / km
ahr:168 max:181 spiked:22/22c shoes: Adidas Supernova Glide

First urban/sprint race of the season really (I would not count the park races in Hungary a few weeks back as they are very different navigationally).

Quite unsatisfied - probably made about 50% the right route choices when there was material difference, including a huuuge mistake straight to No. 1. So left about 3 min in the course I think.

Also not satisfied physically - not surprising but just a feedback on where I am after missing a lot of training over the summer for the various injuries.

The course was interesting though so quite happy with the challenge. Too bad the race timing was straddling dusk so earlier starters had an advantage over late starters (like me) who had to rely on head torch a lot more and take more care on the wet surface with less visibility.

Thursday Sep 7 #

11 AM

Running tempo 15:38 [3] 3.35 km (4:40 / km) +4m 4:38 / km
shoes: Adidas Supernova Glide

Out to the post office to get new replacement HRM

Running 16:06 intensity: (6 @1) + (12 @2) + (1:38 @3) + (4:37 @4) + (9:33 @5) 3.46 km (4:39 / km)
ahr:164 max:176 shoes: Adidas Supernova Glide

Back home, wearing the new HRM just picked up. Making it back just in time for my next conference call.

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