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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Psuba

In the 7 days ending Jan 28:

activity # timemileskm+m
  Running5 6:54:52 41.23(10:04) 66.35(6:15) 728
  Orienteering1 1:33:49 8.05(11:40) 12.95(7:15) 23935 /35c100%
  Cycling1 46:37 7.92(10.2/h) 12.75(16.4/h) 30
  Total5 9:15:18 57.2(9:42) 92.05(6:02) 99735 /35c100%
  [1-5]5 9:15:11

» now

Sunday Jan 28 #

11 AM

Running warm up/down 7:47 intensity: (2:15 @1) + (5:29 @2) + (3 @3) 1.31 km (5:57 / km) +21m 5:30 / km
ahr:141 max:159 shoes: VJ Integrator 2017

Orienteering race (Black) 1:33:49 intensity: (26 @1) + (7:16 @2) + (18:34 @3) + (48:07 @4) + (19:26 @5) *** 12.95 km (7:15 / km) +239m 6:38 / km
ahr:167 max:177 spiked:35/35c shoes: VJ Integrator 2017

Concorde Chase, Black course.

Well that's not what my tired legs were looking for after yesterday - however probably a very good winter training, which was the plan. Physically anyway.
I really was on and off navigationally during the course, never really got the flow. Difficult without sufficient practice, so good to have done this, but I need more, probably slower pace events too.

I thought I ran relatively OK (though not so much in hindsight, probably had a good attitude of forgetting my mistakes during) as I caught up Paul G at #16. We both made a mistake at 19 but I made a smaller one so was ahead, then had different route choices - mine was poorer so he was ahead at 20 again. He made a mistake to 21 and I was ahead again, but then made a small error to 22 and Paul C came steaming bringing Paul G with him. Frankly, I thought I lasted ahead longer than I thought I would. Kept with him for about 2 controls but then out of 24 I made a classic 90 deg error and they both were gone. I did see Paul G briefly ahead exiting 26 but never caught him up again.

Errors were:
#4 hesitated at the gully before the control, I wasn't sure if that was the earthbank as I initially read the gully as a contour on the map. 20s
#8 small directional error into the control, 10s
#9 misread the contours and oversimplified the map as I thought the path I was coming up to was the one beyond the control - in fact it was the one I needed to still cross. So faffed about at the hillside before realising my mistake. 1:10
#10 ran up the wrong reentrant and had to correct on the road beyond the control. Basically both a bad route choice and execution :( at least 1:40
#12, the long leg. OK plan and execution most of the way except for the penultimate junction where I deviated from my plan to run through the rough open and instead cut across the white forest earlier - but that meant running around the green beyond at an acute angle on the road, so probably lost about 30-45s
#13 - wrong route choice, ran up high and then struggled through the bracken to get down to the control. Mind you, mapped as white forest... certainly didn't feel like it. Probably around 45s
#17 - slight directional error, 10s
#19 - not sure the map is correct in this area, I think the control was further away from the path beyond than mapped. Anyway guessed correctly that I was too far to the right but still had been delayed by about 20s
#20 Bad route choice. It didn't help that the path beyond #19 was further from the control than mapped (clearly visible from the GPS track) so as I went through that marsh it took much longer and going out on a compass bearing towards #20 would have been much faster, but I also missed the path N of the marsh in the middle of the leg so I elected to run further out S on the bigger road. This was a much larger detour than should have been so lost about 1:30 altogether on this leg.
#21 wasn't paying attention and missed running up a path that was parallel to the forbidden cycle track and instead climbed the hill in the bracken (not mapped). Cost me about 30s
#22 I had a decent plan but it looks like the map wasn't quite good enough for me to do that and should have instead hedge my bets. On the map it looks like the NW edge of the green from 21 to 22 is just the right line towards 22. So my plan was to follow the same direction after I crossed the road - which, from the look of my GPS track is what I have done. However I bounced back from the road E of 22 - I should have used the patches of vegetation to guide me to the control. Annoying, lost about 20s
#25 A major error, out of 24 I think I had a bit of oxygen debt - onto the first track and I made a 90deg error, I thought I was one track further along and so ran right - basically opposite to where #25 was. By the time I caught myself at the next junction and worked out what happened I lost about 1:30
#28 - Another one of those where I forgot I needed to cross a path before coming to the control, and seeing a similar depression to where #28 was earlier I faffed about in there. Lost about 30s
#29 this climb was where I started to properly feel my legs giving up so had to walk it :( No mistake so can't assign seconds but I did lose them!
#30 I think the map wasn't 100% around this control as well, it was further to E than mapped. Lots of people swirling around trying to find it. I got to it based on the path shape near it (leading lots of people into it) but still lost about 45s
#34 A directional error - pulled too low out of #33 so rounded the med green bits instead of going to the left of them, losing about 20s.

Got to clean up my navigation if I want to be competitive! Physical shape starting to come back after the winter months, still some way to go though.

Running warm up/down 4:47 intensity: (3:48 @1) + (59 @2) 0.61 km (7:52 / km) +4m 7:37 / km
ahr:132 max:142 shoes: VJ Integrator 2017

Saturday Jan 27 #

8 AM

Running long 2:27:37 intensity: (4 @0) + (1:03:24 @1) + (1:19:13 @2) + (4:38 @3) + (18 @4) 24.46 km (6:02 / km) +139m 5:52 / km
ahr:140 max:167 shoes: Haglofs Gram XC 2016

Parkrun + Z1 long run along the promenade.

Not a very nice weather, drizzling rain and wind, picking up quite a bit towards the end.

Sticking to this training plan of slower runs starting to test my patience but I'll stick with it for a few months hoping that it will pay off - I understand the science behind it and how it works for lots of people, but it is frustrating to see my times being much longer on these long runs than they were last year.

Thursday Jan 25 #

7 AM

Running (HR control) 1:30:06 intensity: (42:07 @1) + (47:59 @2) 14.14 km (6:22 / km) +166m 6:01 / km
ahr:138 max:151 shoes: Adidas Supernova Glide

Z1 run all zig-zags. Same as Monday. Not sure where else to do Z1 runs that are longish and have some hilly stuff in, nearby so I don't have to travel there for workday sessions. I don't want abandon hill work even on simple sessions if possible, given that my training this year is supposed to be more Orienteering-oriented as opposed to last year's marathon prep.

Tuesday Jan 23 #

5 PM

Cycling (Commute) 25:00 intensity: (8:59 @1) + (16:01 @2) 6.39 km (15.3 kph) +26m
ahr:139 max:157

Running intervals 1:16:25 intensity: (9:45 @1) + (27:04 @2) + (14:48 @3) + (13:47 @4) + (11:01 @5) 11.91 km (6:25 / km) +234m 5:51 / km
ahr:156 max:182 shoes: Adidas Supernova Glide

WSX Training - winter short hills pyramid intervals x3 rep

The club usually does 1 rep - 4x short, 3x med, 2x almost full, 1x full hill, then back the same way. I always felt that was too short for me so with this training I decided to extended it by doing that same with proper 3x rep, with about 3min rest in between. No one joined... heh heh... After completing the session it felt like just the right amount of reps, suitably tired and the training length seems to be in line with what I should be doing, so I'll probably stick to doing it in the future.

Cycling (Commute) 21:37 intensity: (13:35 @1) + (8:02 @2) 6.36 km (17.7 kph) +3m
ahr:132 max:145

From WSX Training

Monday Jan 22 #

8 PM

Running (HR control) 1:28:10 intensity: (3 @0) + (41:36 @1) + (46:31 @2) 13.93 km (6:20 / km) +164m 5:59 / km
ahr:138 max:149 shoes: Adidas Supernova Glide

Z1 run all zig-zags. Trying to keep jogging on the uphills but keeping the HR down was a challenge.

2 foxes wondering what I was doing near the cliff tops.

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