Training Archive: andrewdIn the 31 days ending 2008-05-31:
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| 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 | T | W | H | F | S | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Saturday May 31 | ||
| Orienteering 51:06 [4]7.3 km (7:00 / km) | |
| ahr:170 max:189 spiked:20/22c shoes: Swoops | ||
| saunter round gullane at ELO Saturday local event.
Score course, 22 controls, got them all within the time limit of 1 hour - but took longer than I thought it would knee felt ok, could feel it but not sore. edit: upped it to a '4', probably ran harder than I should have | ||
| Stretching 10:00 [0] | |
| post run | ||
Friday May 30 | ||
| Stretching 15:00 [0] | |
| busy day and didn't want to run in case of knee probs | ||
Thursday May 29 | ||
| Note | |
| (rest day) | ||
| knee giving me a bit of trouble today, have felt the odd wee twinge over the last week but not enough to worry about, until today. How odd, didn't do much of a run last night... :(
don't think it's ITB problems of last year recurring, at least I hope not! | ||
Wednesday May 28 | ||
| Running 25:00 [2]3.6 km (6:57 / km) | |
| shoes: Asics Gel Kayano 13 | ||
| gentle trot home from work
highlight was running behind two 'larger' women on shandwick place, who seemed incapable of noticing me trying to get passed while humming queen's 'fat bottomed girls'. Resorted to saying 'could leave some space to get passed when you're so slow'. Wished I'd said 'get out the way, just cos you're so fat you take up the whole pavement doesn't mean you have to be so inconsiderate' | ||
| Stretching 10:00 [0] | |
| outside flat after run | ||
Tuesday May 27 | ||
| Stretching 10:00 [0] | |
| Strength 15:00 [1] | |
| (rest day) | ||
| set of leg strengthening exercises | ||
Monday May 26 | ||
| Note | |
| (rest day) | ||
| more of a 'rest week' rather than a 'rest day'
totally shattered after last 2 weeks, been feeling a bit full of the cold since the Lakes weekend and probably shouldn't have run at the weekend, going ot take the week off, perhaps run ESOC long O on Sunday. | ||
| C • active rest 2 | ||
Sunday May 25 | ||
| Orienteering race (Scot Relay) 39:37 [5]**** 5.6 km (7:04 / km) +325m 5:29 / km | |
| ahr:167 max:183 spiked:19/21c shoes: Swoops | ||
| no time for warmup as doing timing.
felt a lot better today, was first leg for ESOC men's open team. Ran hard after missing the first control a bit. Struggled a bit physically but much much better than yesterday. Team wasn't high up in the rankings but we weren't last!! (I was 8th back on my leg) | ||
| Stretching 10:00 [0] | |
Saturday May 24 | ||
| Event: Scottish Championships | ||
| Running warm up/down 10:00 [4]1 km (10:00 / km) +100m 6:40 / km | |
| ahr:162 max:182 shoes: Swoops | ||
| to start, had to push it as was running woefully late | ||
| Orienteering race (Scottish) 2:08:24 [5]***** 10.7 km (12:00 / km) +540m 9:35 / km | |
| ahr:163 max:182 spiked:19/28c shoes: Swoops | ||
| felt rubbish, ran badly, made lots of mistakes, got caught 16mins by duncan g. not good. to top it all off - was last, yay. | ||
| Stretching 15:00 [0] | |
Friday May 23 | ||
| Running 22:00 [2]3.6 km (6:07 / km) | |
| shoes: Asics Gel Kayano 13 | ||
| very easy run home from work | ||
| Stretching 15:00 [0] | |
| post run | ||
Thursday May 22 | ||
| Running 32:00 [2]5 km (6:24 / km) | |
| ahr:139 max:167 shoes: Asics Gel Kayano 13 | ||
| felt good and wanted to go run so slow run + stretch on meadows was on the cards
did a few short speedier sections (because I have no self-control!) hence high max hr.. | ||
| Stretching 20:00 [0] | |
| 10mins in the meadows, 10mins at home | ||
Wednesday May 21 | ||
| Orienteering 34:24 [5]**** 4.35 km (7:54 / km) +250m 6:09 / km | |
| ahr:171 max:180 spiked:13/18c shoes: Swoops | ||
| CATI at Hillend. Forgot how damn steep this was, spent half the time crawling up hills. climb similar to saturday though, so all good. definite goal in the next few months is to improve my hill running.
Hesitant to 2 Blundered about at 3, saw what the control was on (meant to be a boulder, was a pebble among some undergrowth) but 'knew' it wasn't the control so I carried on, promptly got confused, discovrered a few (1.5) mins later it was actually the control... Long way round to 5 Hesitant at 6 convinced myself I was on the correct re-entrant for 14 when in fact I wasn't. I make the same damn mistake every time I run here. route: (haven't worked out HR colours n stuff well enough yet) http://adalgleish.net/images/hillend.jpg satellite of 3/4/5: http://adalgleish.net/images/hillend345.jpg could see the feature of 3 from the arrow | ||
| Stretching 15:00 [0] | |
| little bit post run then a lot more while watching the football
glad Man U won as I'm definitely not a chelsea fan, gutted for Lampard though. Laughed a lot at Terry at the end. | ||
Tuesday May 20 | ||
| Running 22:25 [3]5.03 km (4:27 / km) +50m 4:15 / km | |
| ahr:147 max:170 | ||
| aiming for 4.30 per km, haven't done any gps-watching as I run before so it was interesting. sucked at even pacing but ended up about right!
this was really just a pre-cursor to some stretching etc http://adalgleish.net/images/5kstreet.jpg dunno what the blip in the northwest of the route is... certainly didn't veer in front of any buses at the time... | ||
| Stretching 20:00 [0] | |
| a good stretch-out | ||
| Strength 25:00 [1] | |
| loads of leg strengthening work | ||
Monday May 19 | ||
| Note | |
| (rest day) | ||
| no time to do much today (at a meeting tonight) + knackered | ||
Sunday May 18 | ||
| Event: Open 5 | ||
| MTB warm up/down 18:00 [2]3.25 km (5:32 / km) +90m 4:52 / km | |
| ahr:119 max:138 shoes: Specialized Hardrock (Bike) | ||
| from assembly to start, the hills suggested a hilly course. this was correct. | ||
| Adventure Race race (MTB Stage) 3:05:16 [5]** 32 km (5:47 / km) +931m 5:03 / km | |
| ahr:132 max:159 spiked:8/8c shoes: Specialized Hardrock (Bike) | ||
| crap on a bike, I am. Although I do have a bit of a cold at the moment.
http://adalgleish.net/images/open5/MTB.jpg (will do a better map once I get the actual map scanned) good fun this, think our plan changed a lot after getting the control descriptions (post-start) and discovered half our route had no controls out.... Doh. could probably have had an extra control or two as we had 25mins to spare at the end. One of the control descriptions was 'under the bridge', it was a fairly deep river - I know this because I didn't touch the bottom when I jumped in to get to the control before the people pissing about on the thin ledge along the side, fully clothed trainers and all. Luckily the sun was out so dried off pretty fast. Hills sucked, but managed to keep up with Heather most of the way | ||
| Adventure Race race (Run Stage) 1:28:28 [4]** 9.26 km (9:33 / km) +412m 7:49 / km | |
| ahr:141 max:158 spiked:7/8c shoes: Asics Gel Kayano 13 | ||
| Run Stage of Open5. Felt a bit tired after the MTB stage so we took this pretty easy (not sure 'easy' for me was so easy for Heather though :D ) We went straight up the big hill first (not Stickle Pike but the peak just south of it).
http://adalgleish.net/images/open5/run.jpg could definitely have got an extra control or two on the top of the hill (either here or an extra one on the bike stage) but we were both pretty buggered by the end of it all, so happy with what we got. Made one navigational error on number 38, a path on the map wasn't actually a path, we were about 20m from the control but went on a roundabout route to get to it, lost about 5mins - not much in the grand scheme of things! time includes our 8mins in transition (I think) | ||
| Stretching 5:00 [0] | |
| post-race, couldn't face any more | ||
| MTB warm up/down 15:00 [2]3.25 km (4:37 / km) +50m 4:17 / km | |
| ahr:128 max:150 shoes: Specialized Hardrock (Bike) | ||
| back to assembly | ||
Saturday May 17 | ||
| MTB warm up/down 11:00 [2]1.6 km (6:52 / km) +70m 5:38 / km | |
| shoes: Specialized Hardrock (Bike) | ||
| warmup - to start of WildBoar24 MTB endurance event
I wasn't actually competing, just helping to set up the timing for Sportident - really just wanted to ride the course ;) Guy who was doing the timing through the night got no sleep, he looked shattered when I saw him today (sunday) | ||
| MTB hills 1:13:11 [4]16.9 km (4:20 / km) +400m 3:52 / km | |
| ahr:151 max:165 shoes: Specialized Hardrock (Bike) | ||
| Ride round the MTB course for the WildBoar 24h endurance event. Pretty crazy course, much more technical than anything I've done before on the bike (it probably wasn't that technical really). Good fun, though I was half an hour behind the fastest lap times....
http://adalgleish.net/images/wildboar24.jpg | ||
| Stretching 10:00 [0] | |
| MTB warm up/down 10:00 [2]1.6 km (6:15 / km) | |
| shoes: Specialized Hardrock (Bike) | ||
| back down the hill to the campsite, then off to stay with friends for Open5 | ||
Friday May 16 | ||
| Running 35:00 [3]7.25 km (4:50 / km) +50m 4:40 / km | |
| ahr:153 max:170 shoes: Asics Gel Kayano 13 | ||
| reminding myself why I hate running before breakfast/work having only eaten a banana... | ||
| Stretching 10:00 [0] | |
| post-run | ||
Thursday May 15 | ||
| Note | |
| (rest day) | ||
| at work till 6.30 then meeting a friend for dinner, so decided on a rest day | ||
Wednesday May 14 | ||
| Running warm up/down 25:00 [1]3.5 km (7:09 / km) | |
| shoes: Asics Gel Kayano 13 | ||
| warmup jog from work to meadows + warmup
gps doesn't like starting near work.. | ||
| Running race 11:50 [5]3.2 km (3:42 / km) +0m 3:42 / km vdot: 52.6 | |
| ahr:180 max:189 shoes: Asics Gel Kayano 13 | ||
| Self-transcendance race in the Meadows
No idea how to pace this + my glutes were moaning (a lot) about Monday night still, so took it easy and tried to stay with Tom, but couldn't - he's quite fast. both laps: 5.55 Think I started too fast and ended up getting passed a lot, then only overtook people in the last 300m or so. Enjoyed it and good to get some racing in - gives me some times to chase. not going to set any targets until I've done a race where I didn't have some niggle on my mind (10k-calf, this-glutes were raging) http://adalgleish.net/images/meadows2mile.jpg | ||
| Running warm up/down 22:30 [2]3.27 km (6:53 / km) | |
| ahr:150 max:162 shoes: Asics Gel Kayano 13 | ||
| some warm down in the meadows, then prizegiving then the route below home:
http://adalgleish.net/images/meadows-home.jpg | ||
| Stretching 15:00 [0] | |
| post run while watching the football, which Rangers lost 2-0, gutted. | ||
Tuesday May 13 | ||
| Climbing 2:00:00 [1] | |
| (rest day) | ||
| first time climing, was fun but I truly suck, was doing 4/4+/5 routes with mediocre success. wasn't terribly confident of the girl on the other end of the rope...
felt a bit lethargic / crappy all day, and my glutes were a bit sore from hill running last night. will be fun to do a bit more, couple of times a month maybe! was going to go for a run afterwards but not feeling 100%, so call it a 'rest' day | ||
Monday May 12 | ||
| Running hills 1:13:43 [4]10.97 km (6:43 / km) +676m 5:08 / km | |
| ahr:159 max:177 shoes: Asics Gel Kayano 13 | ||
| enjoyable run on pentland hills with ESOC people (ran whole way with Richard who got ahead at the end as I was tentative down the wet hillside in my trainers - he had swoops on...), first time out with the shiny new GPS, much fun to be had :D
not used to this running on hills lark, need to do more of it not much comment to make about the gps really, it's fun at the moment but need more data before I can start using it more coherently... apparently my resting HR is quite high? meh route: http://adalgleish.net/images/pentlands.jpg | ||
| C • Rest...... 8 | ||
| Stretching 15:00 [0] | |
| half after run, half at home | ||
| Running warm up/down 15:00 [1]1.5 km (10:00 / km) | |
| shoes: Asics Gel Kayano 13 | ||
| jog back up the road to meet other runners finishing, tagged on with mum/dad as they finished | ||
Sunday May 11 | ||
| Event: SOL 2 | ||
| Running warm up/down 15:00 [1]1 km (15:00 / km) | |
| shoes: Swoops | ||
| jogging around the field and then uphill to the start, was a pity we didn't have the further away start as I quite like a forced longer run! | ||
| Orienteering race 1:37:32 [4]***** 9.8 km (9:57 / km) +310m 8:36 / km | |
| spiked:19/27c shoes: Swoops | ||
| Had a bit of a 'mare today, starting at #1... Just couldn't seem to get into the navigation and as a consequence found it hard to get running.
Mistakes: 1 - too far west, too high, took too long to relocate 3 - dropped down too early after not seeing a patch of white on the map (still can't, might be under the circle) 5 - was in wrong re-entrant, just south of control 13 - didn't read bearing well, was too far north, got overtaken by some guy I didn't recognise here (I'd seen him behind me a couple of times in the previous 5 controls) and managed to stay with him until 18 or so 19 - got confused going back into the forest but didn't lose much 20 - managed to really stuff this one up, ended up in the green forest and had to bail out to the west, hitting the ride next to the wall, got to within sight of the control but didn't see it and headed off to the east, hit the fence near the control and still took ages to relocate to the flag... 22 - really hesitant and guffed about in the grot west of the control 25 - hesitant again, mostly wanting to tick off features as I'd made mistakes in this area at the start! not good, rubbish time, move on, Scottish Champs in 2 weeks. RG http://www.fvo.org.uk/cgi-bin/reitti.cgi?act=map&i... | ||
| Stretching 5:00 [0] | |
| Running warm up/down 10:00 [1]1 km (10:00 / km) | |
| shoes: Swoops | ||
| Stretching 15:00 [0] | |
| a good stretch at home | ||
| Strength 30:00 [1] | |
| did some strength work while watching indiana jones
first the usual leg routine then some crunches/sit ups cos I need to built up core strength, need a better routine for this | ||
| C • Core stuff 3 | ||
M21L - Splits | ||
Saturday May 10 | ||
| Event: Scottish Sprint Championships | ||
| Running warm up/down 25:00 [1]3 km (8:20 / km) | |
| shoes: Asics Gel Kayano 13 | ||
| jog around assembly, jog to toilets (miles away), jog to start then some dynamic warmup stuff on path next to start | ||
| Orienteering race 20:55 [5]***** 3 km (6:58 / km) +155m 5:32 / km | |
| spiked:22/23c shoes: Asics Gel Kayano 13 | ||
| I've been in a shocking mood since the finish of this race (due to a vandalised control) but arriving home and discovering the controller has amended my time has put a smile on my face as this was probably the best race I've run in ages. I was 12th overall, less than a minute down on 4th (20:10) which with some extra ability to run up hills I'd be able to make up easily. The top 3 were over a minute clear of 4th so no danger of catching them!
Wanted to start out confidently and cleanly, which I did - was lying 4th overall at number 5. Perfect route choice on 5-6 marred only by my inability to run. Really struggled up the hill to 7, had misread the map slightly to 8 but no big error I was on the best route anyway, hill to 10, slightly low into 12, nailed 13 (pleased about this as it was a tricky one). Was hesitant into 14 and 15 and had not planned 16 before coming out of 15, oops. Was getting tired now, I'll blame that, but I quickly decided to go West round the uncrossable wall. Running down the path to 16 I had picked in my mind where it would be but then saw it in my peripheral vision - slammed on the brakes and consequently slid about a metre on the wet tarmac! Had to turn and get my footing before punching. I relaxed a bit after this as I could see it was not navigationally difficult. On 19 I had planned to go round the west side of the thicket to avoid getting trapped under branches, which I executed perfectly only to find no control! Uh-oh, where am I? Checked map, no, in the right place. Checked the length of the thicket, no control, scratched head, looked at map - only plausible place was higher up, I found the control on the road just above the thicket - lying on the ground :( I punched it and sped off into the assembly field where I made no mistakes, although I tired a bit on 22. My original split for 19 was 1:20 but most of the top guys were doing it in 25. I knew I had done the leg perfectly and was running hard so was happy to be given 0:28 for it, slower than all the guys who placed near me. I'd say that's fair. Conclusion: good, clean(ish) race. Can't run up hills, must try harder. :D Routegadget: http://www.fvo.org.uk/cgi-bin/reitti.cgi?act=map&i... | ||
| C • Vandalise Control 2 | ||
| Stretching 10:00 [0] | |
| post race | ||
| Running warm up/down 10:00 [1]1 km (10:00 / km) | |
| warm down jog | ||
Sprint - Splits | ||
Friday May 9 | ||
| Running 40:00 [2]8.1 km (4:56 / km) | |
| shoes: Asics Gel Kayano 13 | ||
| easy run home to get the legs moving after bike yesterday and before sprints tomorrow
pretty much the same as: http://www.gmap-pedometer.com/?r=1846488 but I found a way onto the water of leith path a bit sooner near the bottom of dundas street ordered a gps heartrate watch thingy today, exciting times | ||
| Stretching 10:00 [0] | |
| outside flat post-run | ||
Thursday May 8 | ||
| MTB (commute) 14:00 [2]3.6 km (3:53 / km) | |
| shoes: Specialized Hardrock (Bike) | ||
| bit faster / actually looked at my watch today | ||
| MTB long 1:41:00 [4]33.6 km (3:00 / km) | |
| shoes: Specialized Hardrock (Bike) | ||
| bit of ass-to-bike attunement + general cycling fitnes for these adventure races I appear to have signed up for.
don't know how long a 'long' cycle is, but this felt long. maybe because I have the cycling endurance of a cripple, not sure yet. http://www.gmap-pedometer.com/?r=1878662 couple of short stops at halfords and asda (not included in time) but pretty consistent apart from that reckon i could've stayed on the shorefront in portfobello but I was sure it said pedestrians only. got held up in lights and stuff there instead and some guy I had overtaken earlier came out (of the pedestrian bit) in front of me. bastard. fit people on road bikes shouldn't be allowed on the path going round the 'seat :( | ||
| Stretching 10:00 [0] | |
Wednesday May 7 | ||
| MTB (commute) 20:00 [2]3.6 km (5:33 / km) | |
| shoes: Specialized Hardrock (Bike) | ||
| red light, red light, red light, red light, red light, red light
and no, I'm not in Amsterdam | ||
| MTB 27:00 [4]9 km (3:00 / km) | |
| shoes: Specialized Hardrock (Bike) | ||
| decided to get the legs moving up to the O event at Dreghorn
some brutal hills on that bit, and looking at the map afterwards i did a big uphill at the end only to come down again, could've missed it out... http://www.gmap-pedometer.com/?r=1875389 | ||
| Orienteering 42:25 [4]***** 6.8 km (6:14 / km) +100m 5:49 / km | |
| spiked:16/19c shoes: Swoops | ||
| Dreghorn Barracks and Covenanters' Woods
'surprise' course this was really fun! approx route: http://www.gmap-pedometer.com/?r=1875572 3 'blind' controls - map was blanked out, had to use compass/control description (made a mistake on 2nd one, 40secs) 4 corridor controls 5 normal controls (one was optional with a penalty but i was always going to it for some practice) 7 score controls was running reasonably well, still buggered from the weekend though dougt did it in 36 | ||
| Stretching 10:00 [0] | |
| MTB 13:20 [5]5.7 km (2:20 / km) | |
| shoes: Specialized Hardrock (Bike) | ||
| http://www.gmap-pedometer.com/?r=1875397
really pushed it down the hill, then into colinton dell where i went hard on the narrower trails, then along slateford road to the flat at the end | ||
Tuesday May 6 | ||
| Note | |
| (rest day) | ||
| gonna have a rest today, feeling a bit worn out after last 2 days, might do some stretching tonight | ||
| Stretching 10:00 [0] | |
| calves and tibialis (does it not have a normal name?) all achey. annoyingly reminiscent of a few years ago when I couldn't run cos of shin pain. Reckon it's mostly because I was running hard on roads at the weekend. Will stick to the bike and off-road for a few weeks (apart from scottish sprints on Sat) | ||
| C • Tibi-what? 2 | ||
| Strength 20:00 [1] | |
| usual stuff | ||
Monday May 5 | ||
| Running warm up/down 10:00 [1]1 km (10:00 / km) | |
| shoes: Swoops | ||
| some warmup @ the grassy bit next to gullane car park | ||
| C • Rat Race Training 3 | ||
| Orienteering 1:15:00 [4]**** 9.4 km (7:59 / km) +260m 7:01 / km | |
| spiked:24/26c shoes: Swoops | ||
| M21L course from the SOL at Gullane last year (25/03/07)
Had forgotten it enough to make a few mistakes, though had remembered where my big mistake was and didn't make it again! They've felled a large section of the eastern most tip of the forested section, so it's all brashings and grot now :( Ran quite well though legs feeling a bit tired after yesterday's effort. Actual distance run: 10.9km (according to my dad's gps which I carried) Time last year: 81.30, so lopped 6 and a half mins off that and wasn't really pushing it - must be fitter! (couple of mins of that would be my mistake last time) | ||
| Running warm up/down 10:00 [2]1 km (10:00 / km) | |
| shoes: Swoops | ||
| Stretching 10:00 [0] | |
Sunday May 4 | ||
| Event: Great Edinburgh Run 10K | ||
| Running race (Great Edinburgh Run) 40:53 [5]10 km (4:05 / km) +75m 3:56 / km vdot: 50.6 | |
| shoes: Asics Gel Kayano 13 | ||
| Great Edin Run, was vaguely aiming for sub 40 but given recent leg troubles wasn't aiming too high on the day.
Started off at 4mins per km but tired in the middle for a bit and had a nasty stitch in my diaphragm from about 8km to 9.5km, was bent double but trying hard to keep going. knew I wasn't going to hit sub 40 before that : was about a minute off 4mins per k at 8km. Reasonably pleased with the run and time despite other this though! This is technically my new pb for 10k, so something to aim to beat in the next year! (if not then at great run 2009) wish they'd include the climb for these, worked it out for the park + 8-9km from o-maps as 75m | ||
| C • That hill! 2 | ||
| Running warm up/down 30:00 [2]3 km (10:00 / km) | |
| shoes: Asics Gel Kayano 13 | ||
| 15mins of jogging beforehand, then some dynamic warmup stuff
10mins or so of jogging afterwards | ||
| Stretching 10:00 [0] | |
| afterwards | ||
10km - Splits | ||
Saturday May 3 | ||
| Note | |
| so instead of going to either vogrie (local O event) or glentress (MTBO) I decided to stay at home and clean my flat. Dumbass. | ||
| Running 14:00 [2]2.6 km (5:23 / km) | |
| shoes: Asics Gel Kayano 13 | ||
| to get the legs moving a bit today | ||
| Stretching 10:00 [0] | |
Friday May 2 | ||
| Running 33:42 [3]7.34 km (4:35 / km) | |
| shoes: Asics Gel Kayano 13 | ||
| http://www.gmap-pedometer.com/?r=1859549
jaunt to test leg, started very gingerly but felt good so picked up the pace. no point in not doing so really, if I can't run today I wouldn't be able to run on Sunday. Left leg felt 'odd' but wasn't sore at all and seems to be fine now. Might go for a 20min jog tomorrow as well. vaguely looking forward to sunday again looking at the mins per k for this run, which was pretty easy, i was running reasonbly well. This bodes well. | ||
| Stretching warm up/down 15:00 [0] | |
| Strength 35:00 [1] | |
| while watching QoS and Top Gear :D
this is my usual 'itb prevention' circuit with some other stuff added in to build up suppleness/strength in legs | ||
Thursday May 1 | ||
| Stretching 15:00 [0] | |
| Strength 35:00 [1] | |
| lots of leg strength work while watching the football
leg/calf feels ok, still feel it ocassionally. Going to go for a run tomorrow evening if it feels good tomorrow. rangers into the UEFA cup final, left it 'quite' late though.... | ||
