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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rcro

In the 7 days ending Jan 26:

activity # timemileskm+m
  Running7 3:35:09 29.34(7:20) 47.22(4:33) 330
  Orienteering - Night1 57:30 4.09(14:04) 6.58(8:44) 220
  S&C1 20:00
  Total9 4:52:39 33.43 53.8 550
averages - sleep:5.5

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Sunday Jan 26 #

11 AM

Note

Having seen CompassSport Cup draw - Gloucester and Quantock are both large clubs, but Harlequins and Southampton are small? Great news for Quantock and clearly some of the larger clubs should look and see how they’ve managed to grow!
12 PM

Running 1:06:42 [3] 13.45 km (4:58 / km) +120m 4:45 / km
slept:5.5 shoes: Mizuno Wave Rider 22 White

Weather wasn't *great* and nobody to run with so had very little motivation to get out and do anything.

Eventually went out for an easy 10k or so towards Glebelands and the weather turned properly foul at the far end. To make it a little more interesting ticked off most of the remaining streets west of Caerleon Road (a few brick surfaced ones parallel to the road still to do). Road were progressively rivers and the due west ones were head on into torrential rain. A few points was ready to bail out and head home but it eased off so carried on.

Hadn't realised that I'd run down Turner Street (and Red Brick Gardens) before. I thought I was unaware those roads even existed so a little bit of duplication.

https://www.strava.com/activities/3045217814
7 PM

S&C 20:00 [3]

Doing a bit less as think this is what's causing my niggles. Definitely less troublesome this weekend.

Saturday Jan 25 #

8 AM

Running warm up/down 8:34 [3] 1.66 km (5:10 / km) +10m 5:01 / km
shoes: Nike Streak 7

Tester for how legs and feet feel today, and in the race shoes. Legs fairly heavy so needed to do quite a few strides. Think I've found where the toilets are - now where the website says!

https://www.strava.com/activities/3040964557
9 AM

Running race (Aberbeeg Parkrun) 18:11 [5] 5.0 km (3:38 / km) +40m 3:30 / km
slept:5.5 shoes: Nike Streak 7

From the warm up legs weren't great but still thought it'd be ok for my hoped for sub-19 time.

Started well and did first k 3:49, second 3:43, turn around 9:25 - so each of those bang on target. Felt surprisingly comfortable - yes, I was going quite fast, but definitely didn't feel like I was giving it everything.

On the way back, 3rd k 3:50 (including hairpin turn) so still happy. Sped up a bit on the down and got into the swing a bit more - 4th k felt speedy and was 3:35 so starting to think I'd be breaking 18:30. Did try hard for the last k, which just happens to be the longest by about 600m, and more so when I saw it was close to 18.

Not quite the fairytale ending as still had 80m or so to go at 18:00 but I'm really pleased with that time as it wasn't an especially quick run - wasn't targetting it, hadn't prepped, not taking it at all seriously, and had two knackered legs and new shoes that I still don't really know how well I'll get on with. I don't *feel* particularly quick either, despite recent training times and what the watch says. Makes me wonder what I could do if it all comes together - 17:52 PB isn't that far away.

https://www.strava.com/activities/3040965946/overv...

5/54 - so quite a high standard!
10 AM

Running warm up/down 5:07 [3] 1.01 km (5:04 / km) +5m 4:57 / km
shoes: Nike Streak 7

Wasn't sure whether to do warm down or not. On balance decided it was a good idea.

https://www.strava.com/activities/3040966364

Followed with photos at Cwm Nant y Groes race. Bit of navigation disaster - got lost finding the event, and needed GPS to find the first checkpoint too (although didn't have a map). Nice walk with Mark and Gill but in hindsight, worn out trainers weren't the best shoe choice.
5 PM

Orienteering - Night race (Kidnalls) 57:30 [3] 6.58 km (8:44 / km) +220m 7:29 / km
shoes: inov8 Mudclaw300 Blk/Gn2

First time orienteering in forest terrain in 6 months, 3rd time since my ankle forced me to give up at the end of 2017. If I'm honest, it's not convinced me to do more!

Can't recall all the control numbers visited as either I've lost my map, or my passenger is looking after it. Went west as not orienteered in those bits before, and 9 years ago (last time orienteering went there) it was supposedly the better side.

Once in terrain, my pace really dropped and had no confidence with the ankle. Also catching on every bramble - some of that may be down to technique and being out of practice, rather than the brambles being a major hindrance.

Navigating itself didn't go too well and had a bit of a mare by the Bream Road. Managed the one before (30?) despite the fog and not finding the junction I was going to attack from. Just this one didn't make sense of contours, or anything else and was slightly too low - lots of contour features that I wasn't seeing on the map. Eventually bailed out and went up to path and relocated.

Second half was just going to do the yellow, but found a more interesting route that was mostly path based. Took a bit of confidence to ignore all the unmapped but distinct tracks between 22 and 23 but carried on to the right one. 26 (I think) towards the end looked trivial - a ruin next to a track. Glad I had time spare as the mapped track didn't really exist, but lots of others did! (and a big platform)

I wasn't taking this at all seriously. Forest orienteering isn't my thing. It's nice to come out and have a go, and running around the woods in the dark, occassionally bumping into other people, is quite fun. I don't think I would have enjoyed this so much if I cared about the result.

https://www.strava.com/activities/3042763081

Thursday Jan 23 #

6 PM

Running (usual loop) 23:13 [3] 5.47 km (4:15 / km) +80m 3:57 / km
slept:5.0 shoes: Mizuno Wave Rider 22 White

Easy run in the old shoes. Or at least to start. Definitely felt easy but first k took 4:31 for a new PB (by 1s) so knew it was reasonably good, and maintained it to the bottom, very easy.

Western Avenue and Glasllwch felt harder, but uphill and going what felt steady rather than hard. Last mile it started feeling like I was working, and, as ever, last k or so was more tempo than easy just to get a reasonable time.

Door to door time 23:12:99 - which beats my previous record of 23:13, to some surprise - legs were really heavy and I really wasn't giving it everything. Only 5s off my best on the time trial when I was pushing it last autumn.

Watch give my VO2max at 61, predicted 5k 16:47... clearly have good base fitness but still to be convinced that race pace is quick.

https://www.strava.com/activities/3037040656

Wednesday Jan 22 #

5 PM

Running 23:02 [3] 5.32 km (4:20 / km) +70m 4:04 / km
slept:6.0 shoes: Nike Streak 7

Thought a good time to try out the other new pair of shoes. Definitely lighter, and less cushioning, and feels better running on toes that mid-foot. Will take a bit of getting used to as legs feel knackered now.

Mostly steady but with a few speedy bits to see how they felt, and was generally quicker later on in the run. Couldn't go totally flat out as stomach not feeling 100% and a little uncomfortable.

Undecided which Parkrun I'll do on Saturday - might give these a try on the flat, but if so think should have tomorrow as recovery as well as Friday.

https://www.strava.com/activities/3034162800

Tuesday Jan 21 #

6 PM

Running intervals (FoDAC) 1:10:20 [4] 15.31 km (4:36 / km) +5m 4:35 / km
slept:5.5 shoes: Nike Pegasus 36

FoDAC training, which was good as Simon was there so could speak to him about how he managed to fast track getting to Level 2 in 12 months as I suspect I'm going to have to do the same, possibly at the expense of some things I might want to do :-(

Session was last week's deferred - 1x 6 laps with 1 lap recovery, 4x 2 laps with 1 lap recovery (I took 3/4 lap given my effort), 3x 1 lap with 1/2 lap recovery.

First 6 was chatting to Pete and probably a bit (lot) too slow for 10k pace. Forgot to lap watch at start - from km times, infer about 4:04/k.

Next 4 steadily faster- 3:16, 3:14, 3:11, 3:09. With people for the first, on my own for the rest.

400s all consistent 1:33. Tonight was going to be a test of consistent pacing (rather than getting faster) - and seems to have gone well.

First speedwork session in the new shoes. Relaced before the start because they were digging in. and more comfortable. Still not totally comfortable with them.

https://www.strava.com/activities/3031664424

Have had the cheap watch for a year now - and think it's fully depreciated by usage too. Nothing appreciably better on sale to justify replacing.

Monday Jan 20 #

Note
(rest day)

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