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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rascrutt

In the 30 days ending Apr 30, 2009:

activity # timemileskm+m
  Running14 12:50:52 26.42 42.52 118020 /29c68%
  Circuit training7 6:19:00
  Cycle2 3:05:00
  Climbing2 1:55:00
  Swimming2 1:25:00
  Gym stuff1 25:00
  Total25 25:59:52 26.42 42.52 118020 /29c68%

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Thursday Apr 30, 2009 #

Running 1:00:00 [2]

First planning visit to jog round possible courses for the Scottish Junior Inter-Area Relays.

Wednesday Apr 29, 2009 #

Circuit training 4:00 [4]

Circuit training warm up/down 20:00 [2]

Tuesday Apr 28, 2009 #

Swimming 45:00 [3]

Monday Apr 27, 2009 #

Circuit training 40:00 [4]

Circuit training warm up/down 15:00 [2]

Sunday Apr 26, 2009 #

Running race (Orienteering) 1:03:00 [5] *** 5.4 km (11:40 / km) +280m 9:16 / km
spiked:10/16c

SOL 2. Well-planned course on a challenging and reasonably runnable area. Started well, but then stopped to help a very young orienteer on the verge of tears and proceeded to make a mess of the next three controls, although nav. settled down nicely after that, especially the compass work. Not having the freshest of legs, reckon I was at least 5min off overall.

Saturday Apr 25, 2009 #

Running race (Orienteering) 54:00 [4] 4.5 km (12:00 / km) +140m 10:23 / km

Inverawe, 1st of ECKO's 3-for-2 weekend. Nice little area of mixed terrain but quite hard going in places - straight line climb more like 250m. Felt awful and had to just sit and recover at Download for 5-10min - most unlike me and probably due to lack of hydration on a quite humid day.

Running race (Orienteering) 14:09 [5] 1.7 km (8:19 / km) +85m 6:40 / km

Oban Sprint Race. After drinking a lot of water and having a nap I felt much better. Stepped on the gas for this one, having chosen the short course in order to run as hard as possible for 10-15min. The steep climb to #1 was a bit brutal, though. Overall, good sprint training run.

Friday Apr 24, 2009 #

Cycle 35:00 [3]

Fire Tower Trails. This was meant to be a couple of hours, but by the time I'd finished at the lab and got down to Lochgilphead it was only 35min of skills before tea with Phil. Nice to visit a new area - unfortunately the 7 Stanes spoils you for quality trails.

Thursday Apr 23, 2009 #

Climbing 1:15:00 [2]

Nice session in the Tower. Negotiated a couple of overhangs I hadn't managed before.

Wednesday Apr 22, 2009 #

Circuit training 40:00 [4]

Circuit training warm up/down 20:00 [2]

Tuesday Apr 21, 2009 #

Running 40:00 [3]

Holyrood Park - easy/steady with 5x75s intervals.

Monday Apr 20, 2009 #

Cycle (MTB) 2:30:00 [2]

Tour de Pentlands with some circuitous routes there and back. Nothing too exciting because the bike is a bit broken at the moment. Glorious day brought out large numbers of walkers, dogs, anglers and even a few other bikers

Sunday Apr 19, 2009 #

Running race (Orienteering) 1:15:00 [5] *** 6.1 km (12:18 / km) +250m 10:12 / km
spiked:10/13c

Felt much better after a couple of days rest - pretty exhausted on Thursday. Graythwaite, and another beautiful sunny day for orienteering. This was a good, steady run with no major errors, much needed after the fiascos at the JK, but a look at the splits show that I lost time on the two long legs, probably by not simplifying enough in the vast amount of detail.

Thursday Apr 16, 2009 #

Running 50:00 [3]

Flattish road run round Meadows, Grange and Holyrood Pk. Cool, stiff breeze. Need a couple of days rest.

Wednesday Apr 15, 2009 #

Circuit training 40:00 [4]

Circuit training warm up/down 20:00 [2]

Tuesday Apr 14, 2009 #

Gym stuff 25:00 [2]

Jog to gym, 15 min on rower, 5 min stretches, then to the bouldering room.

Climbing (Bouldering) 40:00 [3]

Some helpful guys got me over a tricky move I'd been struggling with for a few weeks.

Monday Apr 13, 2009 #

Running race (Orienteering) 28:51 [5] 2.9 km (9:57 / km) +65m 8:57 / km

JK Relays. OK run today. The middle leg of M165 seemed to have no gaffles and found myself just running in a train through the forest, which made life quite a bit easier.

Sunday Apr 12, 2009 #

Running (Orienteering) 1:25:00 [5] 6.1 mi (13:56 / mi) +100m 13:16 / mi

JK Day 3. Following yesterday's debacle, I'd psych'd myself up for this and orienteered quite well for 6 controls, then a couple of mistakes and panic set in again. Recovered a bit, but by that time I was way down the field. The last couple of days have proved that loss of concentration and attention to detail and reckless short-cuts are my achilles heel.

Saturday Apr 11, 2009 #

Running race (Orienteering) 1:30:00 [4]

JK Day 2. What a contrast from Day 1. It felt as though my mind was racing along in Sprint mode so that I couldn't slow down and make sensible decisions. As a result, several decisions were wrong, only half the legs were executed in an acceptable way, and eventually I just gave up and jogged back to the Finish, i.e. mp'd.

Friday Apr 10, 2009 #

Running race (Orienteering) 16:36 [5] 2.2 km (7:33 / km) +10m 7:23 / km

JK Sprint. Very happy with this run. Only one small hesitation, at #16, and perhaps a couple of slightly-less-than-optimal route choices. Couldn't get anywhere near the 1st year M60s though and finished 4th/58.

Wednesday Apr 8, 2009 #

Circuit training 40:00 [4]

Circuit training warm up/down 20:00 [2]

Tuesday Apr 7, 2009 #

Swimming 40:00 [3]

Monday Apr 6, 2009 #

Circuit training 40:00 [4]

Circuit training warm up/down 20:00 [2]

Running 1:00:00 [3]

Club social score course. Very good turnout. Ran a bit faster than I wanted/expected but felt pretty comfortable with that afterwards.

Sunday Apr 5, 2009 #

Running race (Orienteering) 1:14:00 [5] 5.2 km (14:14 / km) +250m 11:28 / km

First SOL of the year. Felt really tired to begin when there was some stiff hill-climbing but then recovered a bit, but generally hard work. Lost 2-3 min at one control but otherwise not a bad run navigationally, mainly through a lot of really tricky green. 2nd M60 at C3 but then we got into the dark green and I steadily slipped back down the field - rather disappointed with that - probably due to cautious nav. and general fitness.

Saturday Apr 4, 2009 #

Running race (Orienteering) 18:03 [5] 2.5 km (7:13 / km)

Have rested the last two days to make sure cold is away and a R calf niggle subsides.

British Sprints at Stirling Uni. Race 1. Good steady run. Took a lot of care through the first three, quite tricky controls. Not breathing as deeply as I'd like. 2nd.

Running race 17:13 [5] 2.2 km (7:50 / km)

Race 2. Made a poor route choice on a straightforward leg, 12-13, which cost me 2nd place overall. Really runnning out of puff towards the end. Finished 3rd.

Wednesday Apr 1, 2009 #

Circuit training 40:00 [4]

Circuit training warm up/down 20:00 [2]

Running (Orienteering) 25:00 [3]

FwtD sprint training at Riccarton campus. Beautiful evening. Nice course, good route choice on long legs. But doing this directly after full bore circuits was hard work.

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