Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AlistairH

In the 28 days ending Feb 28, 2014:

activity

time

miles

Running

12:07:41

83.59

(8:42)

134.53

(5:25)

1569

Orienteering

38:22

4.75

(8:05)

7.64

(5:01)

Total

12:46:03

88.34

(8:40)

142.17

(5:23)

1569

averages - weight:74.6kg

1:25

0:00

» now

Friday Feb 28, 2014 #

Note
weight:74.3kg (rest day)

Left knee started day feeling pretty good, bad though walking home. One of those ailments that doesn't like sitting down all day at the office I guess.

Thursday Feb 27, 2014 #

Running 1:25:19 [1] 16.0 km (5:20 / km) +220m 4:59 / km
weight:74.3kg shoes: Asics Gel DS 17 White 8

Didn't think TT hill reps would be a good idea so did another 10 miler. Started at 'E' pace but ran out of energy after 20' and slowed. Left knee also fairly sore - I've got to be careful. Ended up tootling around the Meadows to make up the distance.

Wednesday Feb 26, 2014 #

Running 36:32 [1] 7.3 km (5:00 / km) +80m 4:45 / km
weight:74.3kg shoes: Asics Gel DS 17 White 8

Lunchtime run. Legs stiff from yesterday but loosened off.

Tuesday Feb 25, 2014 #

Running 1:21:26 [2] 16.28 km (5:00 / km) +217m 4:41 / km
weight:74.3kg shoes: Asics Gel DS 17 White 8

Getting going with marathon training. 10 miles at 'easy', more than half on grass. Actually felt fairly good at the beginning, although it got harder work.

Monday Feb 24, 2014 #

Running 27:01 [1] 5.4 km (5:00 / km)
weight:74.3kg shoes: Asics Gel DS 17 White 8

Lunchtime run. Tired.

Sunday Feb 23, 2014 #

Note
weight:75kg (rest day)

Saturday Feb 22, 2014 #

Running 12:00 [1] 2.0 km (6:00 / km)
weight:74kg shoes: Mudroc 290

Warm up/down

Running race 50:00 [5] 12.0 km (4:10 / km)
shoes: Mudroc 290

National XC @ Falkirk. 257th (+32.8%). 2' slower than last year. Disappointed with that - I think I can put 30" down to muddy conditions but basically I'm still tired. Since the autumn, I've done a lot of training and got slower. I need to build more recovery in. Marathon next on schedule won't help but I'd better not do to much and make sure I taper properly.

Friday Feb 21, 2014 #

Note
weight:74kg (rest day)

Thursday Feb 20, 2014 #

Running 26:53 [1] 5.32 km (5:03 / km) +65m 4:46 / km
weight:74kg shoes: Asics Gel DS 17 White 8

Another lunchtime run. Still quite tired.

Wednesday Feb 19, 2014 #

Running 26:04 [1] 5.3 km (4:55 / km) +90m 4:32 / km
weight:74kg shoes: Asics Gel DS 17 White 8

4th consecutive day of short, easy (although easy rather than usual very slow and I'm not sure how easy that is in practice yet). Still don't feel fresh and ready for a XC country race. A few days to go though.

Knees a bit sore last few days (although were worse last week). Doing some lunges and ITB stretches. It usually turns out to be one or the other.

Tuesday Feb 18, 2014 #

Running 25:40 [1] 5.4 km (4:45 / km)
weight:75kg shoes: Asics Gel DS 17 White 8

Distance/time guessed. Another 'E' pace short run.

Monday Feb 17, 2014 #

Running 25:18 [1] 5.23 km (4:50 / km) +90m 4:27 / km
weight:75kg

Lunchtime run.

Sunday Feb 16, 2014 #

Running 27:48 [1] 5.73 km (4:51 / km) +30m 4:44 / km
weight:74.6kg shoes: Asics Gel DS 17 White 8

Tired from yesterday and going to stick to short runs this week to freshen up. In advance of marathon training trying to stop my usual mixture of races/intervals with slow and usually tired running in between, and intending to switch to doing most of my running at a conventional aerobic easy running pace. I've no idea what that pace is for me any more so am going for 'E pace' from Jack Daniels running formula, about 4'45-4'50/k.

Saturday Feb 15, 2014 #

Running race 1:19:34 [5] 9.0 km (8:50 / km) +700m 6:22 / km
weight:74.6kg shoes: Mudroc 290

Dispiritingly poor performance at Carnethy 5. Had been hoping to find I had improved but instead generally dismal. Partly a shoe problem - was with JamBo and Pete at the top of the kips and struggled for any grip on the way down - all over the place with people charging past me. Pretty much repeated on the way down Carnethy. Finished 7 or 8 mins behind them I think. Tired again? I really need to ease up if I want a decent result next weekend.

Friday Feb 14, 2014 #

Running 29:32 [1] 5.47 km (5:24 / km) +77m 5:03 / km
shoes: Asics Gel DS 17 White 8

Thursday Feb 13, 2014 #

Running 1:05:00 [5] 11.23 km (5:47 / km)
weight:74.6kg shoes: Asics Gel DS 17 White 8

TT, but tired. Some intervals, but not fresh.

Wednesday Feb 12, 2014 #

Note
weight:74.6kg (rest day)

Tuesday Feb 11, 2014 #

Running 1:10:22 [1] 12.96 km (5:26 / km)
weight:74.6kg shoes: Asics Gel DS 17 White 8

Legs still feeling trashed from last week's skiing so didn't think I'd manage a decent intervals session. So did a slightly long fairly easy run instead. Opening my account for the East Lothian marathon perhaps, but I'm not planning on doing too much until after the national.

Monday Feb 10, 2014 #

Running 31:42 [1] 5.41 km (5:52 / km)
weight:75.3kg shoes: Asics Gel DS 17 White 8

Lunchtime run, really slow by end.

Sunday Feb 9, 2014 #

Event: ESOC Sprint-O - Prologue/Chase

Orienteering race 20:16 [5] 4.14 km (4:54 / km)
weight:76.6kg shoes: Asics Gel DS 17 White 8

ESOC Sprint-O @ South Queensferry. Prologue. 9th. (+17% to GG) Feeling a bit beaten up from skiing holiday. Was trying to concentrate on keeping my place on the map which will need a lot more work... Hesitant on 1, then OK for a bit. 5th at no. 8 then binned 35" on 9... went right on the path which crossed a bridge. Hadn't realised it lost height en route and up the railroad path was better. Then did OK (6th) on the running race to the end.

Orienteering race 18:06 [5] 3.5 km (5:10 / km)
shoes: Asics Gel DS 17 White 8

ESOC SprintO, Chase. 9th at this part. 8th overall (one person having dropped out). Starting 10-20" behind a pack of 4. Kind of held my place for 3 controls then made a small mistake out of 3 and lost contact, slipping back thereafter. (Distance guessed)

Running warm up/down 27:30 [1] 4.5 km (6:07 / km)
shoes: Asics Gel DS 17 White 8

Reasonable amount of warming up and a warm down after the second race.

Saturday Feb 8, 2014 #

Note
(rest day)

Friday Feb 7, 2014 #

Note

6 day skiing holiday.

« Earlier | Later »