Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AlistairH

In the 30 days ending Nov 30, 2009:

activity

time

miles

Running

4:24:21

Rowing Machine

3:21:00

Orienteering

3:04:44

10.39

(17:47)

16.73

(11:03)

510

41c

Strength and Conditioning

1:15:00

Elliptical Trainer

1:00:00

Misc Cardio

30:00

Total

13:35:05

10.39

16.73

510

41c

1:18

0:00

» now

Sunday Nov 29, 2009 #

Orienteering race 40:35 [5] 4.9 km (8:17 / km) +70m 7:44 / km

Green course at Glenalmond. Basically TD3 Park-O with extra mud but good fun. Felt as if I was running rather than plodding for the first time in ages. Glad I went. 2/7.

Saturday Nov 28, 2009 #

Elliptical Trainer 20:00 [3]

Rowing Machine warm up/down 15:00 [1]

Rowing Machine intervals 14:00 [5]

5 x 500m (av. 1:51.7), 1m recovery.

Strength and Conditioning 15:00 [2]

Wednesday Nov 25, 2009 #

Running 24:00 [2]

Easy run around streets. Was going to row but upper back sore so...

Elliptical Trainer 20:00 [2]

Strength and Conditioning 15:00 [3]

Tuesday Nov 24, 2009 #

Running 24:45 [2]

Easy run. Slight achilles tendonitis but not a problem. Followed by...

Rowing Machine (steady) 22:50 [3]

Office > Holyrood Park, up Long Row, down Whinny Hill > Meadowbank gate, back to office. This did significantly aggravate achilles tendonitis for the first time in a few weeks. Felt OK walking around afterwards so might have got away with it but will find out over next few days.

Friday Nov 20, 2009 #

Running warm up/down 23:40 [2]

Easy run around streets warm up before...

Rowing Machine warm up/down 15:00 [2]

Rowing Machine intervals 14:00 [5]

5 x 500m (av. 1:52.9), 1 min recovery

Strength and Conditioning 15:00 [2]

...finished with misc. leg strengthening exercises incl. wobble board. Knees a bit better today.

Thursday Nov 19, 2009 #

Running 23:26 [2]

Easy run around New Town just after rain.

Rowing Machine (Steady) 23:15 [3]

Strength and Conditioning 10:00 [3]

Misc. strengthening, wobble board again. Knees feel a bit swollen but don't actually hurt.

Monday Nov 16, 2009 #

Running warm up/down 25:00 [2]

Rowing Machine 20:00 [2]

Rowing machine - not too hard. Achilles fine, knees a little sore. Don't want a knee injury so kept it easy.

Strength and Conditioning 5:00 [3]

Wobble board. Hopefully useful for postural muscles of ankles/knees which are currently struggling when running off-road/down hills.

Sunday Nov 15, 2009 #

Misc Cardio 30:00 [2]

Helping sister move into a third floor flat...

Saturday Nov 14, 2009 #

Rowing Machine (Steady) 30:00 [3]

Friday Nov 13, 2009 #

Elliptical Trainer warm up/down 10:00 [2]

Rowing Machine warm up/down 15:00 [2]

Rowing Machine intervals 11:00 [5]

4 x 500m (1min recovery) rowing intervals av. 1:55.0

Thursday Nov 12, 2009 #

Running (Easy) 40:00 [1]

Sunday Nov 8, 2009 #

Orienteering race 1:05:57 [4] *** 5.63 km (11:43 / km) +200m 9:57 / km
18c

SoSoL at Barr Wood. 22/65 on Blue. Definitely running faster than a few weeks ago. >4 min parallel error at no. 2, should have been able to relocate faster as there was only one other place I could be, 1.5 min error at no. 3 otherwise errors minor. Happy enough.

Thursday Nov 5, 2009 #

Elliptical Trainer (Warm up) 10:00 [1]

Rowing Machine (Steady/Hard) 20:55 [4]

Strength and Conditioning 15:00 [3]

Misc leg exercises

Wednesday Nov 4, 2009 #

Running ((Road)) 41:00 [1]

Slow run around Inverleith/New Town streets trying not to aggravate achilles tendonitis... felt OK.

Sunday Nov 1, 2009 #

Orienteering race 1:18:12 [5] *** 6.2 km (12:37 / km) +240m 10:34 / km
23c

Tinto Twin/SOL - Blue Course. Rained throughout. Orienteered OKish but slow and lost concentration last few controls. 28/49. 133% of winner's time, 175% of fastest person's min/k... I'm calculating this in the hope that this result can serve as a baseline I can look back on to see improvement...

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