Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AliMas

In the 7 days ending Mar 31, 2019:

activity	#	time	miles		km		+m
Running	9	8:12:57	57.37	(8:36)	92.33	(5:20)	1857
Orienteering	3	2:24:40	16.41	(8:49)	26.41	(5:29)	712
Total	11	10:37:37	73.78	(8:39)	118.74	(5:22)	2569

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Sunday Mar 31, 2019 #

Orienteering 32:58 [3] 5.5 km (6:00 / km) +250m 4:53 / km

BUCS Relay at Dumyat - second leg
Cracking run from Timbo sent me out in the lead, wasn't feeling sharp and a wobble on #2 let Ali T and Aidan catch me up, composed myself after this and somehow pulled away from them again (Ali having to walk from a stitch probably had something to do with this). Quite scrappy in general, particularly on the last loop so feel a bit bad for not sending Tam out with more of a lead but hey, second is a good result for the bad boys and it was a mighty fine day with some excellent courses.

Saturday Mar 30, 2019 #

7 AM

Running 18:28 [2] 3.95 km (4:40 / km) +12m 4:36 / km
shoes: Saucony Triumph

1 PM

Running 15:37 [2] 2.7 km (5:47 / km) +172m 4:23 / km

Orienteering 1:04:54 [3] 10.45 km (6:12 / km) +412m 5:11 / km

BUCS at Birnam
Some more disappointing O. Started well and things were going smoothly, caught sight of Alex and Tom (4 & 6 minute men) on the long leg and pretty much got on the back of Carcas before taking a poor high line and spooning the control going too far down and across. Paul got on the back of me after this and we really spooned the next one too after an initially terrible line from me. Sad, 8 mins ish lost to the leaders on those two controls. Struggled to keep it going after this, Jonny came right through me at 16, then got some help from Ben and Tam for a few controls but felt terrible and couldn't hold it all the way to the finish. Quite disappointing to be honest, my map reading capabilities seem to be really quite poor at the moment.

Running 10:27 [2] 1.84 km (5:41 / km) +52m 4:59 / km

Friday Mar 29, 2019 #

2 PM

Running 47:41 [2] 9.9 km (4:49 / km) +85m 4:37 / km
shoes: Saucony Triumph

Pre bucs Meadows in some new mileage footwear.

Thursday Mar 28, 2019 #

6 AM

Running 33:30 [2] 5.78 km (5:47 / km) +124m 5:14 / km
shoes: W Adidas 1000 milers

Crags with Tim, Tam, Alex and Felix.

6 PM

Orienteering 46:48 [3] 10.45 km (4:29 / km) +50m 4:22 / km
shoes: W Adidas 1000 milers

Astley Ainslie sprintervals
Feeling dead and naving badly but excellent course and area. Big thanks to the main man Pedley for providing more top quality training.

Wednesday Mar 27, 2019 #

7 AM

Running 1:48:26 [2] 20.71 km (5:14 / km) +495m 4:41 / km
shoes: W Adidas 1000 milers

Braid Burn then up Allermuir and back via Mortonhall. Good fun and bumped into Tessa on the way down Allermuir which was a nice surprise.

Two easy days now and I'll be primed for bucs.

Tuesday Mar 26, 2019 #

6 AM

Running 42:14 [2] 7.8 km (5:25 / km) +133m 5:00 / km
shoes: W Adidas 1000 milers

Easy KF and Crags with Tim and Sash on a delightfully fresh morning. Feeling quite awake in general but legs still sleepy.

5 PM

Running 22:07 [2] 4.15 km (5:20 / km) +20m 5:12 / km
shoes: W Adidas 1000 milers

Running 30:03 [4] 6.76 km (4:27 / km) +6m 4:26 / km
shoes: W Adidas 1000 milers

2x ~1.2k, 2x ~1km, 2x ~800m, all with ~2.10 recovery on the Meadows.

Nice big group out tonight but somehow still found myself between packs on the 1200s, with Tim, Sasha and Finn up ahead. Luckily their very fast start meant I could run with them a bit on the ks and 800s which was really lovely, and we were joined by Dan Stan on the 8s too. Relieved to feel okay as was having some pre-session doubts as to how the body would hold out...

Running 30:13 [2] 4.94 km (6:07 / km) +22m 5:59 / km
shoes: W Adidas 1000 milers

1.5x 200m before feeling like hip flexor was going to tear so just jogged about instead.

Monday Mar 25, 2019 #

7 AM

Running 46:38 [2] 9.99 km (4:40 / km) +89m 4:28 / km
shoes: W Adidas 1000 milers

Hermitage with Mark, legs feeling used.

C • Upgrade 2

5 PM

Running 1:27:33 [2] 13.81 km (6:20 / km) +647m 5:08 / km
shoes: Adidas Terrex Speed W

Pentlands with Sasha and Tam. Started from Flotterstone and ended up doing some strange contouring round the big ridge which started nice but got a little grotty. Went all the way to end of Scald then up and back over the ridge. Another top trip.

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