Training Archive: ndobbsIn the 30 days ending 2008-06-30:
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| S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | |||||||||||||||||||||||||||||||
Sunday Jun 29 | ||
| trail run 54:50 [3] | |
| To Bedlewo today by train, foot and hitching.
Bedlewo is a wee hamlet in the arse end of Polish nowhere which happens to boast a mathematical conference centre... my reason for going there :) Exploratory jog for most of the time... small but nice woods out the back of the gardens. Beyond that, cross a road and there's more trail running to and along a long lake. Back in the gardens, selected two points 20m apart and did some sprint training... acceleration, stopping, pseudo-punching. 15 or 20 times... hot stuff | ||
Friday Jun 27 | ||
| orienteering race 16:14 [5] 2.9 km (5:36 / km) | |
| ahr:180 max:191 | ||
| Czech O Sprint
Sumperk Finnish/Czech selection race, and lots of other internationals present too. The orienteering wasn't super technical. No surprise there. On the only non-obvious major route choice I lost 15 seconds. Many others did too. Mistake at 8, cost 10 seconds. Mistake at 10, cost 3-5 seconds. Route-choice to 13 I again went wrong: Cost 15 seconds. 14 started heading to 15 first... cost 15 seconds. Although 3 seconds were sue to the control not wanting to punch. On 3 I probably lost 5 sceonds by not going through a hedge. Total time lost: 1:05 Time down on winner: 3 minutes. Aaggh Partial excuses: only arrived after a three hour drive and not much sleep a short while before the race, so I was tired and didn't get a proper warm-up. Ways to improve: speed at the control: stopping, punching, accelerating out. Can possibly gain 1s per control. Similarly, running faster, can maybe get 30s faster over the race. Make no mistakes. Garmin distance/speed: 3.93km, 4:10/km Within 1:30 of winner would be v good for me at woc. Dlabaja is a beast! | ||
| orienteering race 59:03 [4] **** 5.8 km (10:11 / km) +175m 8:51 / km | |
| ahr:168 max:184 spiked:10/20c | ||
| Zdarsky Potok
Again a test race. Lots of internationals present and running fast. Tired after the morning's exertions. Counted 10 minutes of mistakes of which only 45 seconds were in the first 10 controls (23 mins). After that I guess I had a mental breakdown. Although the green marshy area around 15 was considerably more technical than the early parts. Actually, there was no respite, no easy legs. Ground was rough too. Went over my left ankle on the downhill to 4. Winner ran 38 I think. Impressive. I'd be aiming for 45 on a good day. | ||
| running warm up/down 20:00 [2] | |
Thursday Jun 26 | ||
| running 1:05:08 [3] | |
| morning run.
train (5+hrs?) to Wroclaw in the evening. | ||
Wednesday Jun 25 | ||
| Note | |
| unplanned rest day. Should be doing semi-fast running. sleep and work a priority :(
1hr+ tomorrow, sprint and middle friday, training polish style sat&sun before heading to bedlewo | ||
Tuesday Jun 24 | ||
| running 41:00 [2] | |
| nad wisle
| ||
Monday Jun 23 | ||
| Note | |
| well-deserved rest day :)
Time to let the body recover... | ||
Sunday Jun 22 | ||
| orienteering race 52:00 [4] 6.1 km (8:31 / km) | |
| ahr:167 max:183 | ||
| Relay.
Eric ran a great first leg, Dave was solid on leg 2. I was tired heading out, took me half the course to warm up. Was sloppy early on too. Second half I felt a bit faster/stronger and was orienteering better. Fun stuff. Or it would have been if I were a little more awake :) Got back home in Poland around midnight. Very tired the next day, feel close to sick. Hopefully another night's sleep will sort me out. | ||
Saturday Jun 21 | ||
| running warm up/down 15:00 [2] | |
| orienteering race 2:39:16 [4] *** 15.7 km (10:09 / km) +665m 8:22 / km | |
| ahr:172 max:198 spiked:18/33c | ||
| O-Festivalen, Chasing Start!
Took me two-thirds of the first control to fold the map so as I could see the start triangle and the first control. I was running fastish, watching the terrain flow by and checking that the two guys ahead were looking at their maps. Blind faith. By the time I got within a hundred metres I had an idea what was going on... but again on the second leg I was following for lots of it, but took a better route coming into the control as the others had veered left. I slowed down to watch them, took a breather and punched just after. We had overtaken the people starting a minute or two ahead by this stage, but the pace was too much for me. Bad route on the short fourth and then came the butterfly. I hate butterflies. Veered right going to the 5th(9th,12th) control. Corrected, passing the 10th control on the way. No excuse for that mistake as visibility and runnability were excellent. 6789 I got fine, then made a balls of 10, perhaps because I had already seen it. Doh. Maybe 2-3 minutes lost. By 15/16 I was getting well tired. Trundled along to the 21st, nothing too exciting to report. Bad micro-routes and bad execution to the 22nd followed by a mistake in the circle. Not major but another couple of minutes lost. Leaving the control, didn't see that the road crossing where the drinks were was ON a bridge (didn't notice the bridge on the map) so I crossed the road myself and missed out on a valuable drinks stop. Doh. Really knackered by this stage... took a path route to 24 - in a middle I'd have gone straighter. Plodded. Running towards 26 with a couple of other guys.... I cut up to the control later taking a safer "easy" option which should even have been faster... except that I didn't understand one bit of the map and overshot left, losing nearly 2 minutes... Doh. Took the spectator control very slow so as not to miss it :) Walked back up the hill. Walk/jogged the next couple of controls, Then from 30 to the finish I decided to lead the guy who had appeared at 29... since he didn't particularly want to. Upped the pace a little (to a jog!) and navigated well. Nice way to finish the course. Pity about dying physically and the butterfly mistakes. Didn't eat very well the day before. Wonder how big a difference that made. WC race was similar distance and won in 1h41. I might have done it in 2h30 for a little over 900 wre points. Not able for a classic yet. 2h08 would get a WC point (compared to 3h12 in the women's!!). Next year!!! PS running fast for the first 27 minutes with HR in the high 180s. PPS Garmin distance: 18.96km | ||
Friday Jun 20 | ||
| running warm up/down 15:00 [2] | |
| orienteering race 42:06 [4] *** 4.9 km (8:36 / km) +200m 7:08 / km | |
| ahr:178 max:198 spiked:7/18c | ||
| O-Festivalen
Craft Cup H21E Fun! Didn't orienteer too badly, despite only spiking 7 controls... I reckon total time lost to mistakes was around 5 minutes, so it could have been way worse. One big mistake of 1:30, stupid. One bad route, some bad lines, couple of zigzags. Actually, I thought the orienteering was relatively easy (for scandiland) with lots of good visibility... I could do it a lot better with practice. Only got help on one control. It was mostly white forest and not too steep, unlike anywhere I'd been training in the past week. Winner ran 32... 37 was feasible, 35 with a little more training is definitely possible. HR didn't go over 191 until heading into the finish. WC was on earlier in the day. I reckon orienteering similarly I'd have been somewhere around the 50 minute mark. Not great, not awful. Garmin says I ran 5.71km | ||
Thursday Jun 19 | ||
| orienteering 50:00 [3] | |
| WC model course. not too fast, not too good. In hindsight, very useful to make a couple of the mistakes I made - had some very similar hill/cliff combinations in the weekend's races a couple of times which I dealt with much better.
As ever, I orienteer much better in race situation than in training... | ||
Wednesday Jun 18 | ||
| orienteering 45:00 [3] 4.5 km (10:00 / km) | |
| Staviåsen, near Eidsvoll.
Nicer forest this, more ike Sweden, that is, much physically easier... still 5m contours but not so man of them, and less cliffs to cimb. only one real mistake and the map was a little dodgy. easy day tday. same time again cycling there and back | ||
Tuesday Jun 17 | ||
| trail run intervals 20:00 [4] | |
| 5*4
844m, 165 AHR, 4:44/km 1.06km, 168, 3.47 .98, 169, 4:06 .99, 166, 4:02 1.01, 169, 3:57 on trails in staviåsen, reading the map occasionally. uphills and doznhills... almost 4hrs mowing a "lawn" earlier in the day... fun :) legs a little rickety after, esp windscreenwiper rt knee | ||
| running 1:17:27 [2] 12.6 km (6:09 / km) | |
| to abnd from staviasen plus 4*2recovery during the intervals | ||
Monday Jun 16 | ||
| trail run 52:00 [3] | |
| ulfsbakk trail run... time was limited as i had to pack bags, catch a bus to catch a train... and it´s a tough place to orienteer... to i settled for a run, not especially fast but at least I was moving. | ||
Sunday Jun 15 | ||
| orienteering 1:05:00 [3] 5 km (13:00 / km) | |
| vestmark syd
Larvik Cycled there and back (10km total?). Hid the bike and bag and went orienteering in sporadic rain. Up till now had glorious sunshine. Nicer orienteering thqn the previous two days, probably the same amount of climb but spread out a bit more. Couple of mistakes near the circle. Conversation of the day was with a 90 year old woman in a big raincoat who wondered whether I needed help as I studied the map at a trail junction looking for a place to hide the bike. She haad excellent English, knew how to read a map and was out for her daily constituional. | ||
| trail run 14:00 [2] | |
| running from bike to the start. | ||
Saturday Jun 14 | ||
| orienteering 1:00:00 [1] 3.5 km (17:09 / km) | |
| bus to helgeroa, walked for a couple of hours along the coast via the møl - glacial morraine on the coast, now a geopark - to
guslandsmarka map where I orienteered slowly for well over an hour... aain physically tough, all the time climbing or descending rock. The valleys were green, the rest øostly yelow with scattered trees. pretty. then walked for another hour and a bit back to the klubhytte... the conversation of the day was with a middle-aged pole I met on the road. He had been working in Ireland, job finished so he moved to Norway... and found it amusing that I was an Irishman working in Poland on holiday in Norway... conversation was entirely in Polish... and here was me thinking I´d only get to practise back in Ireland ;) | ||
| C • Agreed... 6 | ||
Friday Jun 13 | ||
| trail run 54:00 [2] 7.3 km (7:24 / km) | |
| trail run from larvik clubhouse to training, reading map along the way, also visited a lake... | ||
| orienteering 1:00:00 [2] 3.4 km (17:39 / km) | |
| hmmm
contour only orienteering on Ulfsbakk. This was tough. Especially the physical side, but that made the map-reading difficult too. couldn´t believe it took so long until i counted the contours... over 200m climb. still no excuse, even if the forest was rough. tired after travelling to norway... didn´t have any real lunch, and decided to go training before eating.. at around 6pm :( | ||
Wednesday Jun 11 | ||
| running warm up/down 39:10 [2] 6.5 km (6:02 / km) | |
| of which 4.7 before in 27 minutes... | ||
| running race 20:56 [5] 6.1 km (3:26 / km) vdot: 60.3 | |
| ahr:187 max:197 rhr:46 | ||
| resting HR was sub49 just before the warmup this evening...
Three laps, flat and just over 2km each according to 305. minutes per km each lap: 3:23 - AHR 177 3:27 - AHR 190 3:26 - AHR 194 didn't feel particularly dead at the end so I guess I can do a little faster yet. At the start one guy raced off ahead... got about ten seconds ahead and stayed that way for the all the first lap. On lap two I started reeling him in, he dropped the pace a little towards the end of it and I overtook him as we started lap 3... tried with Garmin's help to keep a steady pace. Perhaps won by 10 or 20 seconds... yippety doo Afterwards I got intervewed in polish by a guy with a camera... which i later saw had a telly polska sticker on it... this could turn out embarassing :( | ||
| C • Looking good! 5 | ||
Tuesday Jun 10 | ||
| running 39:22 [2] 7.06 km (5:35 / km) | |
| ahr:139 max:173 | ||
| run along the river... supposed to be running a 10km this evening but it seems to have been cancelled.
following discussions today about speed, I decided to see what various notions of fast feel like... got garmin to believe i was running sub 2:45 speed for over 30 seconds... not the sort of speed i could hold for a long distance... yet ;p ridiculous it is that I don't actually know what sort of speed i am capable of running over what distance, and that i haven't been running serious intervals since september. | ||
| Note | |
| more on speed:
During the sprint in the zoo, Garmin says I was sub 3:30 minutes per km for 3:08... in which time i ran 962m... and for 1:29 I was sub 3:15... for 6 minutes sub 3:50... for 6 minutes 4:40-3:50... which leaves 4:30 at slower than 4:40 per km... now whether you believe garmin or not is another matter. | ||
Monday Jun 9 | ||
| running 15:00 [1] 2.38 km (6:18 / km) | |
| ahr:129 | ||
| Easy day after three fine days of racing.
Felt like I'd been drinking or something last night - hot, tired... maybe the weekend was tough... morning jog before a little strength and stretching. | ||
| Note | |
| Regarding Sprint orienteering:
Wojtek said that in Latvia he ran 3:25/km in real distance (including punching etc.) and missed out on qualification for the final by 6 seconds (in 21st place!). This, despite the orienteering not being *that* easy. I was running 4:11/km in the zoo... I am physically capable of running 3:25/km, but how can I start orienteering at that speed? | ||
Sunday Jun 8 | ||
| orienteering race 59:40 [4] 7.3 km (8:10 / km) | |
| ahr:158 max:180 | ||
| 8.6 km according to garmin -> 6:56/km -> not very fast!
Polish Relay Champs, running second leg. First leg runner ran almost the same time as me, so I was on my own for most of it. Saw a couple of runners from other courses occasionally. Top times were around the 45 minutes mark. Running first leg I may have done 52... probably lost 5-6 minutes on not being clean enough or not taking a good enough line... fun orienteering in the rain :) went way off-line in the bi open area with the long grass. at one point heard a wee animal move a couple of metres away. Too small to be a boar I reckoned so I continued. For a moment I thought it was a hare as it bounded out from its hideyhole and ran away, but it was actually a mała sarenka, baby deer... saw another a little further on, smallest I have ever seen, very cute. No parents around... didn't have a 3rd leg long mini-bus ride back to warsaw. 'Twas a fine weekend of orienteering. Sometimes Poland can be great :) | ||
| C • Middle distance 5 | ||
Saturday Jun 7 | ||
| trail run warm up/down 37:00 [1] 4.5 km (8:13 / km) | |
| over 15 before, 21.5 and 2.74km afterwards | ||
| orienteering 1:09:43 [3] ***** 5.69 km (12:15 / km) | |
| ahr:165 max:187 17c | ||
| Wow!
Polish Middle distance champs. Hats off to Wojtek for a fantastically tough course. It was wonderful. First three controls were all uphil, 3rd was a longish leg (7:30 for the fastest, 9:43 for me) to get my HR up to its max for the race... following which he dropped us into a patch of green with the odd patch of yellow and lt green inside and a couple of rocks. I said to myself it was going to be tricky, and slowed down as I neared the circle. Left the path knowing exactly where I was, rounded the first green patch carefully, then lost it... just headed in the general direction, veered off, didn't trust myself that it was further down... came back out, went back in, found it second time round without any real pbs here, but lost 5 minutes in the process. Doh. Not the only one to have done so either... many lost time here. Next control I only take part of the blame for losing 2 minutes on... map didn't give us a good picture of the terrain, actually went within a couple of metres of the control (pit in light green, lots of small trees in long grass... early start so no tracks either).... came back out, verified i went in in the right place... found it. that was uphill, so was 6... on a rocky spur sveral contours big... then across rocky ground into mostly light green across a bland slope. Stopped for a minute to let 10+ boar go by... knew where i was (yellow+boulder), 125m across slope to control and i messed it up - stopped short. doh. probably 2 minutes lost (fastest 3:14, me 7:39... pussyfooted in the stones). afterwards it got easier, still physically tough and required concentration and a bit of drive to run through rough ground and through green and up a hill... really intense course. brilliant! except for losing 10-15 minutes... :( Place 16th of 37 | ||
| Note | |
| regarding course length: Wojtek was planning for internatinoal standard (in particular with WOC in Cz in mind). So could Thierry G have done this in 36?
Kowalski ran 49 I think and said he made maybe 8 minutes of mistakes (despite this being "home" terrain). It's definitely reasonable to think TG or Smola could have run 37-38... which isn't far from 36. So why the hell was I nearly 70 minutes? :( I'll have to come up with an answer in the next month... | ||
| C • 1 | ||
Friday Jun 6 | ||
| orienteering race 16:21 [5] **** 2.72 km (6:01 / km) | |
| ahr:185 max:197 | ||
| 3.89km according o Garmin (4:12/km)
Polish Sprint Champs, Wroclaw ZOO! I think I remember seeing elephants and something which could have been a giant boar... the orienteering was technical enough that I had to concentrate on the map-reading. Great course, a couple of really nice route choices helped by the irregular layout of the animal enclosures. Probably lost 10-12 seconds on mistakes and maybe 10 seconds on a route choice. 8th place, 1:24 behind Maciej Grabowski who won. However Kowal ran almost a minute faster but ran past the control at the end of the bridge without punching.... Interestingly, MG only beat me by 35 seconds or so in a 5km race (17:2x v 18:01) the week before... so obviously I'm not orienteering as fast as I can run - I lost a minute but only counted up to 20 seconds time lost. Either I'm hesitating too much or not pushing hard enough. Need to train more! | ||
| running warm up/down 20:00 [3] | |
| mostly before | ||
| Note | |
| Apparently the organisers got in a little trouble after some people decided to take a shortcut through the zebra enclosure. The zebras didn't appreciate this too much, nor did the zoo manager.
Possibly the first and last race there. | ||
Wednesday Jun 4 | ||
| running 42:30 [2] 7 km (6:04 / km) | |
| ahr:124 | ||
Tuesday Jun 3 | ||
| running 1:00:00 [3] 12 km (5:00 / km) | |
| ahr:152 max:180 | ||
| river run.
tired today, but more lack of sleep due to too much daylight preventing me from recovering from the weekend. Physically rested - my HR after standing still for a while wiating for Garmin to wake up was 60-61... and able to run reasonable fast without hurting too much... started slowish, then sed up after ten or fifteen minutes... reached 6km mark in 32 and decided I could make it back in 60... which I did, averaging 4:39/km back... part of this on trails and there's also the wee uphill into town, so a fair bit was under 4:20... felt nice, not hurting... although the rt calf is, as ever, a little tight. | ||
Sunday Jun 1 | ||
| running 21:50 [1] 3.3 km (6:37 / km) | |
| ahr:124 | ||
| tourist jog. found out where hala wibrowska was... went through a couple of parks... looked at some photos of how this part of Warsaw was once upon a time...
incredible the waste of fine buildings... we should get the green party to ban wars... | ||