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Training Log Archive: Psuba

In the 7 days ending Jan 21:

activity # timemileskm+m
  Running4 2:50:46 17.78(9:36) 28.62(5:58) 161
  Orienteering1 2:06:04 14.45(8:43) 23.26(5:25) 32837 /37c100%
  Urban Orienteering1 52:37 6.24(8:26) 10.05(5:14) 12230 /30c100%
  Total4 5:49:27 38.48(9:05) 61.93(5:39) 61067 /67c100%

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Sunday Jan 21 #

9 AM

Running warm up/down 5:53 intensity: (23 @1) + (5:30 @2) 1.08 km (5:28 / km) +3m 5:24 / km
ahr:148 max:157 shoes: VJ iRock 2016

Orienteering race 2:06:04 intensity: (15 @1) + (32:07 @2) + (51:28 @3) + (36:29 @4) + (5:45 @5) *** 23.26 km (5:25 / km) +328m 5:04 / km
ahr:163 max:175 spiked:37/37c shoes: VJ iRock 2016

OK Nuts Trophy, Full Blood race (over half marathon, mass start).

Fun format race, although not very conducive at this point in time for my training as clearly this wasn't done at Z1/Z2 HR, whilst also very clearly not competitive in this format with all the M21s etc.

Very muddy, raining or snowing (!) all the way. Had to keep putting up the hood of my waterproof, not so much for the water but to keep the warmth in!

3 loops, was much faster on the first whilst there were people nearby, but after the changeover I was running alone all the way. This meant that I paired back the pace, wasn't even running to the "normal" race HR but somewhat below.

The biggest issue was that I forgot to tape my feet and so, as usually the case when I get a fully wet socks, I got blisters which really bothered me from about halfway in the middle course.

Navigationally, I was OK for most of the race, although there were a couple of hick-ups, probably collected about 3-5 mins worth throughout the entirety of the race, with the biggest mistake in the range of 1 min (90deg error out of a control). Other than this, I was on top of the navigation, not that this was a very tricky area to be honest. Saw lots of deer, including running close by a group laying down under the trees to protect themselves from the snow.

14th / 4th M40, out of about 50, not seen the results yet.

Saturday Jan 20 #

8 AM

Running warm up/down 5:16 intensity: (1:12 @1) + (4:04 @2) 0.91 km (5:46 / km) +2m 5:42 / km
ahr:140 max:149 shoes: Haglofs Gram XC 2016

Running tempo (Parkrun) 21:24 intensity: (17 @1) + (15 @2) + (44 @3) + (2:12 @4) + (17:56 @5) 5.04 km (4:15 / km) +12m 4:12 / km
ahr:174 max:182 shoes: Haglofs Gram XC 2016

Parkrun at tempo pace. Very muddy - there was a XC event the day before, so slipping and sliding on quite a bit of the course. Given that not a bad time, most people on the front were 1-2min behind their PB.
I tried to push the tempo for today.

Running (HR control) 50:33 intensity: (28:15 @1) + (22:18 @2) 7.16 km (7:03 / km) +41m 6:52 / km
ahr:135 max:147 shoes: Haglofs Gram XC 2016

Longish cool down / jog with HR control.

Garmin updated the firmware after the parkrun and seemed like the reported HR was higher than before. Not sure if this was genuinely my HR (probably due to lack of sleep/training during the week), or the update messed something up.

Thursday Jan 18 #

Note
(rest day)

Wanted to get out there running Thu-Fri, but I was too optimistic. Simply no time with the UK Open all day and the accumulated work on Friday. Also, needed the sleep...

Wednesday Jan 17 #

7 AM

Running (HR control) 1:11:29 intensity: (36:45 @1) + (34:44 @2) 11.74 km (6:05 / km) +80m 5:53 / km
ahr:137 max:151 shoes: Adidas Supernova Glide

Managed to get up and get out there before the Uk Open.

Z1 jog with the zig-zags but couldn't do as much as I wanted to as ran out of time.

Monday Jan 15 #

6 PM

Running warm up/down 13:28 intensity: (6:27 @1) + (7:01 @2) 2.18 km (6:10 / km) +18m 5:56 / km
ahr:138 max:151 shoes: Adidas Supernova Glide

Long warm-up - there was time as was waiting for recycled maps to come back

Running warm up/down 2:43 intensity: (21 @1) + (2:22 @2) 0.5 km (5:23 / km) +5m 5:07 / km
ahr:147 max:154 shoes: Adidas Supernova Glide

Urban Orienteering race (Score) 52:37 intensity: (54 @1) + (12:34 @2) + (16:31 @3) + (17:38 @4) + (5:00 @5) *** 10.05 km (5:14 / km) +122m 4:56 / km
ahr:162 max:175 spiked:30/30c shoes: Adidas Supernova Glide

BADO Hatch Warren Night League race, 1 hr score.

2nd/50, losing by 11 secs to Dan (argh) https://www.bado.org.uk/results/20180115/results.h...
Map: https://www.bado.org.uk/results/20180115/HatchWarr...

No major flaws in the strategy, but there were 4 factors influencing my run/result:
- Wet/muddy terrain and I did not expect so much parkland so came with flat shoes. I was almost going over in the very first corner, and there were lots of muddy tracks, so I was both cautious in lots of places, as well as just couldn't get traction in others.
- My legs are now getting tired. I definitely felt the weekend hills in my legs at about 60% of the course - at the beginning and end (in the middle there was a section where they felt OK)
- Mistake 1 - cutting across med green to control 113, I didn't account for my veering off to the side so started off on the path in the opposite direction I should have. Lost about 30 secs but probably more if I was going around.
- Mistake 2 - towards the end I clearly got more tired mentally and going to 104 I lost track of the number of junctions for a second and I suddenly thought I overran the control. Turned back, next junction, think, oh no, run the same section again. Lost about 50s

So really winning this should have been within my control - hey ho. League is shaping up to be more and more interesting!

Probably next few days will be low key as I will spend most time on dance events.

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