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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 30 days ending Apr 30, 2012:

activity # timemileskm+m
  Running37 17:20:15 130.25(7:59) 209.62(4:58) 1990
  Orienteering12 10:59:52 64.4(10:15) 103.65(6:22) 2762211 /254c83%
  Strength and Conditioning4 1:52:00
  Cross Training1 1:00:05
  Total42 31:12:12 194.66 313.27 4752211 /254c83%
  [1-5]42 30:08:46
averages - sleep:7 rhr:70 weight:66.4kg

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Monday Apr 30, 2012 #

8 AM

Strength and Conditioning 20:00 [1]

11 AM

Orienteering 40:39 intensity: (9:09 @1) + (23:31 @2) + (7:59 @3) **** 5.37 km (7:34 / km) +67m 7:08 / km
ahr:133 max:151 spiked:15/16c slept:8.5 shoes: Inov8 O Roc 280

Steady control pick on the nature reserve. Legs aching a bit but orienteering OK. Tried to concentrate on direction.
3 PM

Running 7:31 intensity: (3:41 @1) + (3:50 @2) 1.21 km (6:14 / km) +4m 6:08 / km
ahr:127 max:144 shoes: Inov8 O Roc 280

Orienteering 33:31 intensity: (2:02 @3) + (30:40 @4) + (49 @5) **** 6.04 km (5:33 / km) +41m 5:22 / km
ahr:167 max:175 spiked:13/14c shoes: Inov8 O Roc 280

Evening middle race @ Lannbyberg

After losing 50s at 1 I gradually got into the race and was running reasonably well despite tired legs. Kept it pretty clean, though was very wiggly again with my route on 10 which lost me 20-30s. Finished 3rd behind Philippe Adamski and Pål Skogtjärn and earned myself a 200 Krona Intersport voucher.

Results: http://www.obasen.nu/winsplits/online/en/default.a...

Running 8:14 intensity: (5:27 @1) + (2:47 @2) 1.18 km (6:58 / km) +17m 6:30 / km
ahr:126 max:138 shoes: Inov8 O Roc 280

Sunday Apr 29, 2012 #

10 AM

Running warm up/down 22:56 intensity: (54 @0) + (7:38 @1) + (10:12 @2) + (4:12 @3) 3.38 km (6:46 / km) +31m 6:29 / km
ahr:131 max:153 shoes: Inov8 O Roc 280

Orienteering race 34:54 intensity: (1:10 @0) + (7 @1) + (1:32 @2) + (4:36 @3) + (25:11 @4) + (2:18 @5) **** 5.87 km (5:57 / km) +150m 5:16 / km
ahr:163 max:177 spiked:12/17c shoes: Inov8 O Roc 280

Silva League middle distance H21E (3)

Same area as yesterday. Feeling better in my running today though a poor first half of the course technically let me down. Rubbish compass work from the start (although I corrected myself and spiked the control quite well after) lost me 30s on no.1. Small compass error to no.2 lost me another 20s before the big mistake at no.3. Compass work must have been crap to start with but the ended up following the wrong ridge. At this point I managed to trip and take chunks of skin off my thump and hand and narrowly avoided going face first down a crag; it bloody hurt. After faffing, headless chickening and clearing my map of blood several times I realised i was on the wrong hill. Got to the right one and with abit more faffing later found the control. Gingerly off to 4, there was a massive blob of blood on the map which had got through the map bag because of the fall which made it harder to work out where I was going but got 4 ok. Gradually increased the pace on 5 and 6, small miss on 7 but then really started to run much more fluidly through the terrain and hitting the controls nicely. Just a small miss at 10.

Running warm up/down 7:41 intensity: (18 @0) + (3:14 @1) + (4:09 @2) 1.26 km (6:04 / km) +5m 5:57 / km
ahr:128 max:138 shoes: Inov8 O Roc 280

4 PM

Running 30:17 intensity: (8:11 @1) + (20:30 @2) + (1:36 @5) 5.67 km (5:21 / km) +49m 5:07 / km
ahr:132 max:154 shoes: Nike Air Pegasus+ 27

An easy jog around the nature reserve with a few strides.

Saturday Apr 28, 2012 #

9 AM

Running 12:23 [2] 2.26 km (5:29 / km) +23m 5:13 / km
shoes: Inov8 O Roc 280

Orienteering race 1:52:34 [4] **** 17.79 km (6:20 / km) +650m 5:21 / km
spiked:12/23c slept:9.5 (injured) shoes: Inov8 O Roc 280

Silva League WRE @ Romossen Vast H21E (3)

A pretty scrappy race with over 10mins of mistakes looking through the splits although it didn't feel that bad at the time. Finished well down the results anyhow. Biggest mistake was around 1:30 on 13, the majority were 20-30s errors here and there. It did feel slow though; my thigh did gradually start to feel sore after 40mins or so and steadily got worse, my right hamstring really started to ache too as a consequence, thing the food poisoning I've been suffering with also hampered me although I felt fine in myself. Was actually hitting most of the controls OK; I was often wondering totally off bearing though and sometimes making parallel error and going further off line e.g. where I hit the wrong hill. It definitely had more long tempo run than race about it. Bit frustrating that a couple of weeks ago I was feeling like I was starting to run well and a niggly injury and illness are stopping it.
C • Eyes on the prize 2

Running 6:17 [1] 0.87 km (7:15 / km) +3m 7:08 / km
shoes: Inov8 O Roc 280

Friday Apr 27, 2012 #

1 PM

Orienteering 48:58 intensity: (6:45 @0) + (10:20 @1) + (27:56 @2) + (3:57 @3) **** 5.17 km (9:29 / km) +30m 9:13 / km
ahr:128 max:150 spiked:9/11c slept:4.0 shoes: Inov8 O Roc 280

Leg looser around a few controls on Naturpassat from Nick's place. Very pleasant in the sun. Orienteering well at times but not at others. Struggling to pick up all the detail on the slightly faded 1:15k scale map I was using. Thigh still improving but still feeling a little drained; probably not helped by the early start and lack of sleep though.

Thursday Apr 26, 2012 #

5 PM

Running 30:00 [3] 6.2 km (4:50 / km)
slept:8.0 (injured) (sick) shoes: Inov8 Roclite 319

Down the canal from work to meet Amy at Boots. Thigh still a little sore and feeling very drained; just severely short of cals over the last few days. Forced a load of pizza down myself when I got home to try and get my strength back ready for Sweden this weekend.

Wednesday Apr 25, 2012 #

9 AM

Note
weight:65.7kg (sick)

Feeling mcuh better than yesterday and back at work though still off my food.

Tuesday Apr 24, 2012 #

9 AM

Note
rhr:70 slept:3.0 (sick)

Started with stomach cramps last night. Think I must have picked up a stomach virus. Bad nights sleep, fever, feel sick, can't eat, aching etc. By coincidence was at the doctors today about my heart anyway. Rest and fluids for virus.

As expected with my heart condition (vertricular tachycardia) I need to totally avoid caffiene particularly prior to races and I've got an ECG booked for a couple weeks just to check everything is ok.
C • Same here - I reckon that f... 4

Monday Apr 23, 2012 #

12 PM

Note
(injured)

Leg far too sore to contemplate running into work this morning but by lucnch time it is starting to feel a bit looser and movement is getting easier. Maybe a bit of an easy trot out tonight all being well.
7 PM

Running 19:21 intensity: (1:39 @0) + (1:15 @1) + (7:59 @2) + (5:27 @3) + (2:34 @4) + (27 @5) 3.9 km (4:58 / km) +11m 4:54 / km
ahr:140 max:181 slept:6.0 shoes: Nike Air Pegasus 27 Trail

Easy jog. Changed my mind a few times as to how far I felt I could actually run on my leg. 20mins was enough. A convoluted route to the station to pick up my car between the heay downpours. Legs good other than my dead leg but not hobbling too badly after a few minutes to get it working. Pretty tired through sleep deprivation though.

Sunday Apr 22, 2012 #

8 AM

Orienteering race 1:12:44 intensity: (53 @0) + (1:33 @1) + (3:31 @2) + (23:33 @3) + (37:03 @4) + (6:11 @5) **** 12.33 km (5:54 / km) +313m 5:14 / km
ahr:159 max:196 spiked:17/20c slept:7.5 (injured) shoes: Inov8 O Roc 280

Mens Open at Interland - Habay La Neuve

Fairly plesant forest with some thicker sections. Hard to properly analyse how I did as I picked up a dead leg early on and was struggling with it for the rest of the course. Quite pleased to only be 3mins behind Nick and Ian all things considered.

Nice open forest to start with which made spiking the first 2 controls easier than it could have been in pretty vague, runnable forest. On the way to 3 though I ended up on the wrong path when the path I was on got very indistinct and ended up in the wrong block of forest. This is where I tripped on branches and landed with tree stump stuck in my thigh. Got up gingerly, relocated after a minute or so and then hobbled on trying to run it off. Pushing through the pain was ok for a few controls but it didn't let up and started to slow me down. I really noticed it at controls 12/13 where I realised I really was starting to struggle running at anything close to race pace. I lost concentration at this point thinking about it and lost 2-3mins as a consequence. It was nothing more than a slow tempo at this point to the end as I couldn't raise my right leg properly and hills were a big struggle. I did momenterily think about not finishing but decided that running on it would not cause any damage and that I needed to finish in case Ian or Nick didn't for any reason.

Other than the 2min error at 3 and the 2-3mins at 12 and 13 I was fairly clean with just the odd wobble in the areas of thicker birch trees.

It'll be ok in a day or so.

HRM playing up between 7km and 10km by the looks of it.
10 AM

Running warm up/down 15:00 [2] 2.8 km (5:21 / km)
shoes: Inov8 O Roc 280

WU in the heavy rain - nice.

Note
(injured)

No WD, leg seized up soon after stopping running and walking was quite uncomfortable.

Saturday Apr 21, 2012 #

1 PM

Running warm up/down 18:32 intensity: (43 @0) + (1:30 @1) + (14:38 @2) + (1:41 @3) 2.58 km (7:11 / km) +59m 6:27 / km
ahr:136 max:155 shoes: Inov8 O Roc 280

Orienteering race 36:19 intensity: (18 @0) + (3 @1) + (7 @2) + (1:57 @3) + (25:54 @4) + (8:00 @5) **** 6.68 km (5:26 / km) +250m 4:35 / km
ahr:169 max:178 spiked:33/36c slept:7.0 shoes: Inov8 O Roc 280

Urban middle race at Citadelle de Montmedy (HOpen)

Awesome venue for a race with lots of complex route choice. Perhaps not quite as intensive as the Barbican but had a similar almost out of control even at lower speeds feel to it. The first half of the coarse was mainly fairly straight forward after a couple of slightly more complex legs at the start. The second half needed pretty much 100% concentration.

I lost some time in the first half in more basic errors 20s at 2, 14 (though this was partly due to a physically uncrossable wall being marked as crossable) and 17. At the map exchange (well turn over) Supersaint was 1s ahead of me. Lost a few seconds at 22 in RC and ~20s at 23 though not initially seeing the tunnel I required. The next few controls 24-29 were the most complex route choice with lots of tunnels, I kept things simple and did a bit of hoping as it wasn't always clear where tunnels came out but I think this is the section that won me the race. Some short but still tricky legs at the end where it was easy to bin a couple of seconds each but kept it pretty clean. Happy with the performance and the win.

Results:

http://helga-o.com/webres/?lauf=240
C • map? 3

Orienteering warm up/down 26:53 intensity: (6:23 @0) + (14:32 @1) + (5:19 @2) + (39 @3) 3.65 km (7:21 / km) +62m 6:47 / km
ahr:118 max:145 shoes: Inov8 O Roc 280

Jog back around most of the second half of the course with Supersaint checking out a few route choice options. Probably got most of the best routes on the complex legs particurly 29 which was the most difficult leg although at the time it didn't feel like it.

Friday Apr 20, 2012 #

Note
(rest day)

Hoped to get a bit of a short run in when we got to the accomodation in Brugge but it was already gone half 10 by that point.

Thursday Apr 19, 2012 #

7 AM

Running 23:27 intensity: (17 @0) + (2 @1) + (4:23 @2) + (16:20 @3) + (2:25 @4) 5.09 km (4:37 / km) +16m 4:32 / km
ahr:152 max:168 slept:6.0 weight:66.2kg shoes: Inov8 Roclite 319

ITW. Actually wasn't raining.
12 PM

Running warm up/down 5:00 [2] 1.1 km (4:33 / km) +30m 4:00 / km
shoes: Asics Gel GT-2140

Strength and Conditioning 30:00 [1]
shoes: Asics Gel GT-2140

Core

Running warm up/down 4:30 [2] 1.1 km (4:05 / km)
shoes: Asics Gel GT-2140

6 PM

Running 10:15 intensity: (38 @0) + (30 @1) + (9:00 @2) + (7 @3) 2.24 km (4:34 / km) +5m 4:31 / km
ahr:135 max:144 shoes: Inov8 Road-X 233

Up to the track, a few laps then drills. In the rain naturally.

Running intervals 23:16 intensity: (10:44 @0) + (12:32 @5) 4.39 km (5:18 / km) +2m 5:17 / km
ahr:145 max:170 shoes: Inov8 Road-X 233

Pyramid session

200m (30s), 400m, (1min) 600m (90s), 800m (120s) then back down. First two were fine but was really struggling to get my legs moving after that. Was going to do a 1km in the middle but with feeling crap, my blister really giving me grief and the weather being crap I think this session was enough.

35s, 1:11, 1:49, 2:32, 2:34, 1:53, 1:13, 35

Running 7:50 intensity: (4:16 @1) + (3:34 @2) 1.59 km (4:55 / km)
ahr:130 max:139 shoes: Inov8 Road-X 233

Wednesday Apr 18, 2012 #

7 AM

Running 12:19 intensity: (32 @0) + (31 @1) + (11:16 @2) 2.46 km (5:00 / km) +1m 4:59 / km
ahr:136 max:146 slept:6.5 weight:66.7kg shoes: Nike Air Pegasus+ 28

ITW - wet.
5 PM

Running 9:26 intensity: (19 @0) + (14 @1) + (8:53 @2) 2.3 km (4:06 / km) +16m 3:58 / km
ahr:136 max:148 shoes: Nike Air Pegasus+ 28

HFW - Still very wet.
6 PM

Cross Training 1:00:05 intensity: (49 @0) + (26 @1) + (24:32 @2) + (34:18 @3)
ahr:142 max:153

Legs aching, blister sore, pissing it down. The gym for some cross training was the better decision all round.

Tuesday Apr 17, 2012 #

7 AM

Note
slept:7.5 weight:66.3kg

Legs and back really aching this morning. Taking it easy today before a race tonight.
7 PM

Running warm up/down 8:33 intensity: (43 @0) + (3:24 @1) + (4:26 @2) 1.5 km (5:42 / km) +1m 5:41 / km
ahr:127 max:137 shoes: Inov8 Road-X 233

Calves really tight and blister on the landing point of my left foot made it sore to land, was pretty much a shuffle.

Running race 27:27 intensity: (11 @0) + (5 @1) + (7 @2) + (17 @3) + (19:32 @4) + (7:15 @5) 8.01 km (3:26 / km) +85m 3:15 / km
ahr:171 max:177 shoes: Inov8 Road-X 233

Booths Summer League @ Darley Abbey

Went off in the front group of 4. Was leading for a short while but let the North Derbyshire runner take it on and I dropped into his slip stream. Was comfortable at this point. After crossing the bridge we turned into the park as a marshall shouted something at us (apparently it was turn left up the hill at the jersey). We carried on past where we were apparently supposed to turn and the path turned into a muddy track and then just grass across the river flood plain. Knew the course was supposed to turn somewhere and that we must have past it and I slowed slightly, turned around and everyone was still following us, at least that was something. Hit a track and followed it up the hill and back onto the course. Here two in the pack split off but having just climbed the hill and still having Sunday's race in my legs I didn't have the extra pace to go with them but did create a gap of my own and settled in 3rd.

Half way around the 2nd lap a Joe Rainsford was pulling up at quite a speed but I cuold hear his was working hard. This time there were Marshals to send us the right way up the steep hill and at this point Joe came past me. Decided just to stick with him and see if I could beat him in at the end. With ~400 to go I increased the pace and he had no response possibly have spent everything trying to catch me. So happy with the 3rd place finish and wet conditions. Being fresh I'm sure I could have stuck with the front group.

Running warm up/down 10:35 intensity: (2 @0) + (42 @1) + (7:45 @2) + (2:05 @3) + (1 @4) 2.0 km (5:18 / km) +1m 5:17 / km
ahr:137 max:159 shoes: Inov8 Road-X 233

WU tight calves and feeling a bit tired before hand.

Monday Apr 16, 2012 #

7 AM

Running 19:07 intensity: (35 @0) + (21 @1) + (17:04 @2) + (1:07 @3) 4.09 km (4:40 / km) +6m 4:38 / km
ahr:134 max:158 slept:7.5 weight:65.7kg shoes: Nike Air Pegasus+ 28

ITW
12 PM

Running warm up/down 11:10 intensity: (27 @0) + (26 @1) + (10:05 @2) + (12 @3) 2.4 km (4:39 / km) +37m 4:19 / km
ahr:141 max:149 shoes: Asics Gel GT-2140

Strength and Conditioning 30:00 [1]
shoes: Asics Gel GT-2140

Went to the gym for circuits to find out it now starts 30mins earlier so had to do my own thing. A mix of strength and plyometrics.
5 PM

Running 49:43 intensity: (58 @0) + (28:45 @1) + (15:14 @2) + (4:46 @3) 10.08 km (4:56 / km) +272m 4:21 / km
ahr:133 max:153 shoes: Nike Air Pegasus+ 28

Sunday Apr 15, 2012 #

9 AM

Running 17:51 intensity: (4 @2) + (6:39 @3) + (10:57 @4) + (11 @5) 4.35 km (4:06 / km) +2m 4:06 / km
ahr:160 max:174 shoes: Nike Air Pegasus+ 28

Run down to the outlet to meet poo boy
10 AM

Running warm up/down 6:09 intensity: (28 @0) + (1:51 @1) + (3:48 @2) + (2 @3) 1.08 km (5:42 / km) +36m 4:53 / km
ahr:134 max:149 shoes: Nike Air Pegasus+ 28

Orienteering race 35:51 intensity: (9:54 @0) + (4 @1) + (14 @2) + (52 @3) + (2:47 @4) + (22:00 @5) ***** 6.36 km (5:38 / km) +149m 5:03 / km
spiked:21/24c slept:8.0 weight:66.5kg shoes: Inov8 O Roc 280

Black Course Middle race at Hugset

Mostly really good. Running the best I have in a long time and most of my navigation was really good and keeping good map contact. Seam my speed has now really started to return.

Did miss at one by 30-35s hitting a spur to the right and wandering into the control. Got into it in the next few before really crancking up the pace and navigating well. HRM chest strap dropped down and decided to dump it when passing near the finish but this put me off and ended up crossing into the wrong block of forest to 12. Worked out what I had done but had lost 1min by that point. Carried on in the same vein after that until 22 when for some reason I charged off without a plan in the direction of the control and then didn't have a clue where I was and took me a little while to relocate.

Orienteering intervals 25:46 intensity: (28 @0) + (1:46 @1) + (12:04 @2) + (3:18 @3) + (6:57 @4) + (1:13 @5) 3.89 km (6:38 / km) +95m 5:55 / km
ahr:145 max:174 shoes: Inov8 O Roc 280

Went back out with Danger and poo boy for some head to head orienteering reps and then a jog WD around the area.

Black - Splits

Saturday Apr 14, 2012 #

5 PM

Running 1:15:37 intensity: (26 @0) + (55 @1) + (27:20 @2) + (46:00 @3) + (56 @4) 17.13 km (4:25 / km) +173m 4:12 / km
ahr:144 max:161 shoes: Nike Air Pegasus+ 28

Friday Apr 13, 2012 #

7 AM

Running 31:51 intensity: (22 @0) + (1 @1) + (20:00 @2) + (10:51 @3) + (37 @4) 6.45 km (4:56 / km) +39m 4:47 / km
ahr:141 max:167 slept:6.5 weight:66.9kg shoes: Nike Air Pegasus+ 28

Elongated run to the station and ITW.

Thursday Apr 12, 2012 #

7 AM

Running 19:38 intensity: (30 @0) + (16 @1) + (8:15 @2) + (10:37 @3) 4.23 km (4:38 / km)
ahr:141 max:150 slept:7.0 weight:66.8kg shoes: Nike Air Pegasus+ 28

ITW
12 PM

Running warm up/down 4:29 intensity: (48 @0) + (23 @1) + (43 @2) + (2:32 @3) + (3 @4) 1.15 km (3:55 / km) +30m 3:27 / km
ahr:137 max:163 shoes: Asics Gel GT-2140

Up to the gym

Strength and Conditioning 32:00 [1]
shoes: Asics Gel GT-2140

Core, glutes, hips, thighs and some plyos

Running warm up/down 4:00 intensity: (41 @0) + (38 @1) + (2:25 @2) + (16 @3) 1.15 km (3:28 / km) +5m 3:24 / km
ahr:130 max:151 shoes: Asics Gel GT-2140

Back down the hill to work
5 PM

Running 10:22 intensity: (33 @0) + (24 @1) + (9:25 @2) 2.16 km (4:48 / km) +174m 3:25 / km
ahr:135 max:145 shoes: Nike Air Pegasus+ 28

HFW

Running warm up/down 8:32 intensity: (25 @0) + (16 @1) + (24 @2) + (6:18 @3) + (1:09 @4) 1.81 km (4:43 / km) +5m 4:39 / km
ahr:149 max:168 shoes: Inov8 Road-X 233

Up to the track for intervals as a WU then a few drills etc.

Running intervals 14:00 [5] 5.17 km (2:43 / km) +2m 2:42 / km
ahr:140 max:170 shoes: Inov8 Road-X 233

12 x 400m with ~1:30 recovery. First lap was too laid back but got into the groove after that. Started to chuck it down after the first 4 with both myself and the track sodden by the end. Times held up despite the track getting a little slippy:

75s; missed split (~68); 70; 70; 71; 68; 69; 70; 70; 71; 70; 71.

Based on my my VDot from my latest race I was targetting 72s but ~70s felt fast but comfortable and could have gone on to do a few more at the same pace. Was frezing cold and soaking wet by the end though and glad it was done.

Running warm up/down 5:07 intensity: (6 @0) + (44 @1) + (3:29 @2) + (48 @3) 1.19 km (4:19 / km)
ahr:138 max:145 shoes: Inov8 Road-X 233

Quick escape from the track and home to get warm and dry. Severe hot aches on my hands once in the shower.

Wednesday Apr 11, 2012 #

7 AM

Running 11:02 [2] 2.3 km (4:48 / km) +26m 4:33 / km
slept:6.5 weight:67.1kg shoes: Nike Air Pegasus+ 28

ITW
5 PM

Running 1:00:19 intensity: (9:31 @0) + (25 @1) + (10:06 @2) + (40:17 @3) 13.46 km (4:29 / km) +240m 4:07 / km
ahr:146 max:157 shoes: Nike Air Pegasus+ 28

HFW then out for a run after having my hair cut. Felt suprisingly good.

Tuesday Apr 10, 2012 #

7 AM

Running 19:03 intensity: (41 @0) + (1:25 @1) + (16:57 @2) 3.91 km (4:53 / km) +1m 4:52 / km
ahr:132 max:143 slept:7.0 weight:67.1kg shoes: Nike Air Pegasus+ 28

ITW. Feeling really achy when I got up but my legs felt comfortable once I got going.
5 PM

Running 21:21 intensity: (22 @0) + (32 @1) + (20:27 @2) 4.6 km (4:38 / km) +39m 4:27 / km
ahr:135 max:155 shoes: Nike Air Pegasus+ 28

Loop back home from the station.

Monday Apr 9, 2012 #

10 AM

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Inov8 Roclite 319

Orienteering race 24:39 intensity: (14:55 @4) + (9:44 @5) *** 4.45 km (5:32 / km) +195m 4:33 / km
ahr:172 max:178 spiked:18/18c slept:8.0 shoes: Inov8 O Roc 280

JK Tropht Relay @ Newtyle

2nd Leg. Went off in 9th in towards the back of a fair sized pack. Started to make my way through it as I slogged up the hill to the first 2 controls. By 6 I was all alone but pushed on knowing that the top 3 teams had already formed a lead after the first leg. Caught sight of Schorah climbing up to 12 and tried to close the gap from there to the end. Only mistakes was nearly missing 16 on a spur but looked up just as I was passing it so only lost a couple of seconds and having to go around some crap on the way in to 10. Set Poo Boy off just a few seconds down on ShUOC but Kris on fresher legs put in a good run to widen the gap. Glad to finish with a good run anyway.

Running warm up/down 8:00 [2] 1.5 km (5:20 / km)
shoes: Inov8 O Roc 280

Sunday Apr 8, 2012 #

1 PM

Running warm up/down 12:00 [2] 1.6 km (7:30 / km)
shoes: Inov8 O Roc 280

Orienteering race 1:43:23 intensity: (59 @0) + (11 @1) + (21 @2) + (13:59 @3) + (1:20:18 @4) + (7:35 @5) **** 14.79 km (6:59 / km) +543m 5:54 / km
ahr:165 max:178 spiked:20/29c slept:8.5 shoes: Inov8 O Roc 280

What started reasonably turned into a bit of a poor performance. After hiiting the first 3 confidently I decided to change my plan to 4 and run right through the white forest rather than going left and just following the re-enterant. Hit the wromng re-entrant and lost 1min relocating. Had a wobble at 7 too (~50-60s) but by 8 I was running with Nails (3min man who had recaught me after losing time at 4). I was still feeling reasonably confident until I lost contact going to 12 and had no idea whether I had overshot or undershot the control. It took me a while to relocate and ended losing 4mins and hit the control at the same time as Jagor.

scappy on the next 3 and was caught by Doug coming out of 14. Was just behind Doug up to 17 but think we took different routes to 18. I took the lower more undulating route. Lost a bit of time at 19 (strange control) but was clean until 23 when I started shedding time through tiredness I think. Poor route and execution to 24 lost me ~50s and then lost 1min + each on the downhill legs at the end into 26 and 27. In all the errors totalled ~12mins which is just far too much. Running wise it was decent although I did noticably slow a notch after around control 19/20.

Running warm up/down 8:00 [2] 1.5 km (5:20 / km)
shoes: Inov8 O Roc 280


1 - Splits

Saturday Apr 7, 2012 #

2 PM

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov8 O Roc 280

Orienteering warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 O Roc 280

On the WU map. Didn't quite go as I would have liked.

Orienteering race 33:50 [5] **** 5.9 km (5:44 / km) +200m 4:54 / km
spiked:17/20c shoes: Inov8 O Roc 280

JK Middle @ Dunalistair

Felt like I was in a good place at the start but missed number 1. Started on a bearing but that got ditched through the green, saw a control and ran but it wasn't mine. Quickly relocated and found the control limiting the mistake to only 40-50s. Headless chickened in the direction of 2 with only half a plan. Through the green but then everything fitted and got the control with only 20s or so lost through poor direction. Got my act together from this point and started to flow nicely and staying nicely in map contact. Only small wobbles came when I lost map contact through the denser forest section. Feeling really sluggish after the spectator control but held it together of than poor line on 15 lost my 20s when I hit the track and had to relocate. Solid performance without being anything special but it was nice to get that after yesterdays disaster and no heart problems. :)

Running warm up/down 10:00 [1] 1.6 km (6:15 / km)
shoes: Inov8 O Roc 280


1 - Splits

Friday Apr 6, 2012 #

Event: JK 2012
 
3 PM

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Inov8 X Talon 212 (3)

Warm up around the field and couple of times, drills etc. Feeling good and light.

Orienteering race 19:51 intensity: (3 @0) + (9 @4) + (19:39 @5) **** 3.87 km (5:08 / km) +17m 5:01 / km
ahr:208 max:221 spiked:24/26c slept:8.0 (sick) shoes: Inov8 X Talon 212 (3)

JK Sprint @ Livingston

Oh dear. HR data is right (normal max is ~190). I started feeling my HR pounding in the -1 start box and my HR monitor indicated my HR was shooting up. I thought at the stage it would be ok but as it turned out it clearly wasn't.

Felt sluggish almost from the start but I was putting in every bit of effort I could and breathing very heavily (at VO2 Max). I pushed on kind of hoping I wasn't going as slowly as I thought I was. I actually had a fairly clean run through the housing estate bar a couple of hesitations and a rubbish route to 5. My one and only significant mistake was forgetting to run back down the steps on the other side of the bridge which lost me around 40s. Chepls over took me (2mins) close to the end and at this point I felt like I was running backwards. On finishing I was announced in 45th position, shameful, but it was then that I knew just how bad it had been. I found out at download I had missed 9, which was a bit of a releif tbh. Had I got that it would have been another 50s or so on my time.

I spoke to Dr Sarah R afterwards, I was pretty worried about what happened. Seams that the sports drink I had before I race (High 5 electrolyte tab dissolved in water) had which contained caffeine when mixed with adrenalin really did not agree with my heart and gave me severe pulpetations. (I can't remember the technical terms Sarah told me?) Basically my heart was running very inefficiently and preventing the oxygen being delivered to my muscles. Hense why I ran slowly but spent 18.5mins at VO2Max; a rather extreme way of running a VO2 session. I shouldn't be a problem in furture if I avoid all caffiene but will get myself to the Dr's anyway to check things out.

Not a good way to start the JK anyway.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Inov8 X Talon 212 (3)

Gave it half an hour and went for a jog to see how I felt and a WD. Felt great again, like when warming up.

Thursday Apr 5, 2012 #

Note
(rest day)

Wednesday Apr 4, 2012 #

7 AM

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Nike Air Pegasus+ 28

Run ITW. Blitzerdous conditions but all slushy underfoot - horrible.

Tuesday Apr 3, 2012 #

8 AM

Running 1:02:02 intensity: (35:43 @1) + (17:46 @2) + (8:33 @3) 10.91 km (5:41 / km) +139m 5:21 / km
ahr:124 max:157

Had a site visit near home on a massive site comprising farmland so took the opportunity for a run out.

Monday Apr 2, 2012 #

7 AM

Running 16:49 intensity: (44 @0) + (11:54 @1) + (4:11 @2) 3.01 km (5:36 / km)
ahr:126 max:140 slept:7.5 weight:66.1kg shoes: Nike Air Pegasus+ 28

ITW.
5 PM

Running 41:23 intensity: (47 @0) + (1:12 @1) + (38:08 @2) + (1:16 @3) 7.66 km (5:24 / km) +215m 4:44 / km
ahr:136 max:152 shoes: Nike Air Pegasus+ 28

Slow jog home from Newstead Station. Calves really achy.

Sunday Apr 1, 2012 #

5 PM

Running long 1:26:50 intensity: (20 @0) + (1:46 @1) + (50:01 @2) + (31:25 @3) + (3:18 @4) 17.04 km (5:06 / km) +190m 4:50 / km
ahr:142 max:165 slept:5.0 weight:66.2kg shoes: Nike Air Pegasus+ 28

Tired, calves aching and blister still sore. Took it very steady; like a long recovery run.

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