Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AlistairH

In the 28 days ending Feb 28, 2011:

activity

time

miles

Running

8:48:09

Elliptical Trainer

3:35:00

Rowing Machine

3:20:00

Strength and Conditioning

2:55:00

Orienteering

1:55:07

5.97

9.6

390

Stepper

35:00

Total

21:08:16

5.97

9.6

390

averages - rhr:44

1:40

0:00

» now

Monday Feb 28, 2011 #

Elliptical Trainer 20:00 [1]

Rowing Machine 20:00 [2]

Incl. 5 x 30s sprints/30s easy.

Strength and Conditioning 10:00 [3]
rhr:40

Felt good all day for the recent rest, but not so good when I was actually exercising - quite lacklustre. But hopefully this will sharpen me up to do intervals properly tomorrow. Left hip flexor sore again.

Sunday Feb 27, 2011 #

Note
rhr:41 (rest day)

Saturday Feb 26, 2011 #

Running 45:00 [1]
rhr:41

Geocaching with a friend - several hours including a night cache (with a track laid out with retroreflective pins). Don't usually log walking but it turned into a race walk up hills so I'll call it 45 mins of running equivalent.

Friday Feb 25, 2011 #

Elliptical Trainer 15:00 [1]

Running (Treadmill) 25:00 [3]
shoes: Asics Gel DS 15

5' @ 10 kph, 10' @ 12.5 kph, 10' @ 13.5 kph. Feeling very sluggish but somehow forced myself to do the last bit at a reasonable effort.

Strength and Conditioning 10:00 [3]

Rowing Machine 10:00 [1]
rhr:41

Was going to do circuits but left hip flexor sore after running and generally not with it today so did a few exercises then rowed until my left hip flexor started complaining doing that too.

Thursday Feb 24, 2011 #

Note
rhr:44 (rest day)

Another day off due to factors outside my control... annoying as I've been doing quite well at avoiding those of late. I've been needing any easy week anyway and I've given up planning easy weeks. There is nothing like a planned easy week to guarantee you are ill or injured the following week.

Wednesday Feb 23, 2011 #

Note
rhr:46 (rest day)

15 hour day at work... didn't manage any kind of exercise let alone circuits... right achilles stiff after yesterday.

Tuesday Feb 22, 2011 #

Running warm up/down 30:00 [1]
shoes: Asics Gel DS 15

Running intervals 25:00 [5]
shoes: Asics Gel DS 15

Meadows intervals again - felt good once I got going - 3'46, 3'46, 3'48, 3'45, 3'45 (av. 3'46).

Strength and Conditioning 10:00 [3]
rhr:48

Some stretching and strengthening incl. eccentric quad exercise (22.5kg single leg)l.

Monday Feb 21, 2011 #

Elliptical Trainer 20:00 [2]

Rowing Machine 20:00 [2]

Incl. 5 x 30s hard/30s easy.

Strength and Conditioning 15:00 [3]
rhr:44

MIsc. Just managed 3 x 6 @ 22.5kg on the single leg eccentric quad exercises.

Sunday Feb 20, 2011 #

Note
rhr:46 (rest day)

Starting to add some weight to calf lowering exercises - 4 sets of 15, +5kg for now.

Saturday Feb 19, 2011 #

Orienteering race 1:16:37 [5] 9.6 km (7:59 / km) +390m 6:38 / km
shoes: VJ Falcons 2

Scottish Night Champs. The most fun I've had orienteering in years... turned up not feeling in the mood having had to work today, realised that control descriptions were before the start only once in the first start box, ran back to get them, and generally set off in a bit of a muddle. Bit over-hesitant first couple of controls but really enjoyed being able to run fast (by my recent standards anyway) and it was a great challenge trying to keep it together through a course that didn't let up. Took quite a few safe routes and was trying to switch between flat out running when I knew where I was and quite careful where it was critical, which I sort of managed to do for once.

Parallel error down the wrong set of woodland at 6 but figured out what I'd done without delay. Will be interested to see if my route to 9 was OK (east then due south until NE of control). Wimped out of going straight to 10. Very careful into 15 (in retrospect it was on top of a hill so shouldn't have needed quite as much care, or then again...). Something went a bit wrong coming out of 18 so changed route to make sure I relocated. Ultra-careful half way through 19-20 - the control was easy enough (being on a hill) but that leg could have gone so wrong. Fun, fun, fun.

Friday Feb 18, 2011 #

Elliptical Trainer 20:00 [1]

Rowing Machine 20:00 [3]

Included 5 x 30' hard, 30' easy so calling this intensity 3.

Strength and Conditioning 15:00 [3]
rhr:46

Misc. stuff. Including eccentric quad. weight lowering exercise again 3 x 6 x 20kg. I'll trying doing this regularly and see if this helps my lousy hill descending.

Thursday Feb 17, 2011 #

Running warm up/down 30:00 [1]
shoes: Asics Gel DS 15

Jog to/from FWTN

Orienteering race 38:30 [4]
shoes: VJ Falcons 2

FWTN @ Mary Erskine. Good fun. Felt good running although I wasn't really pushing. Some good sections of nav ruined from time to time by concentration errors/running faster than I was following the map. I do seem to slow down map-reading while running at night even on easy running paths etc. Some problems with distance judgement thinking it was 1:7500. Nope... It was an intriguing 1:3500... Not too bad though. Looking forward to Scottish Night Champs.

Sharp pain in left achilles at one stage - haven't felt that for a while - probably due to running in dobs on tarmac at night. Felt OK jogging back home though. No more tarmac until Tuesday.

Wednesday Feb 16, 2011 #

Note
rhr:46 (rest day)

Tuesday Feb 15, 2011 #

Elliptical Trainer warm up/down 10:00 [1]

Running warm up/down 30:00 [1]
shoes: Asics Gel DS 15

Running intervals 25:00 [5]
shoes: Asics Gel DS 15

Meadows Intervals. 5 x 1k. 3'54, 3'51, 3'52, 3'50, 3'51. (av. 3'51.6). Fairly sore still from circuits yesterday. Fairly good - achilles didn't hurt - have definitely improved from starting these sessions - but diminishing returns will start to kick in now...

Strength and Conditioning 10:00 [3]
rhr:46

Back to gym - some stretching and eccentric quad exercises - 3 x 6 x 20kg per leg.

Monday Feb 14, 2011 #

Elliptical Trainer 20:00 [1]

Strength and Conditioning 25:00 [3]

Circuits + trying out eccentric exercises on the leg extension machine in the gym. Lowering 25kg one leg at a time - left leg couldn't complete 3 sets of 6. That's quite dire, so... should be easy to improve then...

Rowing Machine 20:00 [2]

Note
rhr:46

Sunday Feb 13, 2011 #

Elliptical Trainer 20:00 [2]

Rowing Machine 20:00 [2]

Recovery session today.

Note
rhr:45

Saturday Feb 12, 2011 #

Running race 1:20:39 [5]
rhr:41 shoes: VJ Falcons 2

Carnethy 5... nice sunny day (for January...) +59.6%. 287/473. Enjoyed the run and much better than last year BUT it's still clear my hill running is way behind my flat running - I kept seeing the same people. Got to the top of Scald Law and ran past a lot of people - then watched them all run past me again descending from the kips... maybe not quite as bad as before on descents but it's pretty clear that hills (particularly descents) are my weakest point by a long, long way. Once I'm used to doing long reps again, hills have to be next priority.

Note
rhr:41

Friday Feb 11, 2011 #

Note
rhr:42 (rest day)

Thursday Feb 10, 2011 #

Elliptical Trainer 20:00 [2]

Rowing Machine 30:00 [2]

Stepper 15:00 [1]
rhr:40

Wednesday Feb 9, 2011 #

Strength and Conditioning (Circuits) 40:00 [3]
rhr:45

ESOC Circuits. Feeling better every week. L. hamstring and r. achilles still sore today. Not too bad but will take it easy to the weekend - also last week kind of failed as a rest week as I had more total hours than any of the preceding 3 weeks.

Tuesday Feb 8, 2011 #

Elliptical Trainer warm up/down 10:00 [1]

Running warm up/down 30:00 [1]
shoes: Asics Gel DS 15

Running intervals 27:00 [5]
shoes: Asics Gel DS 15

Meadows Intervals, 5 x 1k: 3'56, 3'54, 3'52, 3'48, 3'40. (av. 3'50) 0 out of 10 for even pacing but feels good to see improvement starting to kick in. Left hamstring and right achilles quite sore after last one.

Note
rhr:43

Monday Feb 7, 2011 #

Note
(rest day)

Sunday Feb 6, 2011 #

Elliptical Trainer 20:00 [2]

Rowing Machine 20:00 [2]

Strength and Conditioning 15:00 [3]
rhr:46

Would have done more but left hip flexor hurting a bit rowing and not interested in getting injured now while things are going in the right direction.

Saturday Feb 5, 2011 #

Running 1:40:30 [3]
shoes: VJ Falcons 2

Flotterstone Inn > South Black Hill along the ridge and back. Looked at the view seeing as there won't be time to next week... Didn't feel particularly good starting out - walked more than usual on the uphills. But happy with the time - only 3 mins longer than a hard run back in October that only went as far as Scald Law. Trying to put effort into the descents.

Friday Feb 4, 2011 #

Note
(rest day)

Well, this is meant to be an easier week.

Thursday Feb 3, 2011 #

Elliptical Trainer warm up/down 15:00 [1]

Running (Treadmill) 25:00 [2]
shoes: Asics Gel DS 15

5' @ 11kph, 20' @ 12.5kph

Rowing Machine 20:00 [1]

Wednesday Feb 2, 2011 #

Elliptical Trainer warm up/down 15:00 [1]

Rowing Machine 20:00 [1]

Strength and Conditioning (Circuits) 25:00 [3]

Left hip flexor sore so skipped a couple of exercises on the 3rd circuit.

Stepper 20:00 [1]

Tuesday Feb 1, 2011 #

Elliptical Trainer warm up/down 10:00 [1]

Running intervals 55:00
shoes: VJ Falcons 2

Meadows intervals... 4 x 4'02-4'05 then somehow managed 3'51 for the last. Perhaps showing first signs of improvement? Felt quite good - achilles fine (major result).

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