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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AlistairH

In the 30 days ending Apr 30, 2010:

activity # timemileskm+m
  Orienteering6 5:35:09 16.65 26.8 495
  Elliptical Trainer10 3:50:00
  Rowing Machine10 3:45:00
  Running4 3:41:02
  Swimming2 50:00
  Strength and Conditioning2 20:00
  Total20 18:01:11 16.65 26.8 495

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Friday Apr 30, 2010 #

Note
(rest day)

Thursday Apr 29, 2010 #

Note
(injured)

Left achilles really quite sore today - day off to rest it so marking this as an injured day.

Coincidentally, went to FASIC for an appointment I booked two weeks ago with a podiatrist. Quite different orthotic prescription this time - not so much to control pronation as to help with movement forward onto ball of foot and to balance front of foot - slight cut out under ball of left foot. He advised me that my calf flexibility was terrible, particularly in my left leg and that I should be sure to get back to eccentric strengthening exercises and stretching (which I had stopped long ago as it seemed to aggravate things). I was shown a calf stretch I haven't seen before which also stretches the base of the foot.

Wednesday Apr 28, 2010 #

Running (Hill) 1:00:00 [3]
shoes: VJ Falcons

Arthur's seat. Having not really hurt on Monday or Tuesday my left achilles got really quite sore after the first climb although it settled later. It seems to be OK up to a moderate gradient but steeper sections just hurt it.

Tuesday Apr 27, 2010 #

Elliptical Trainer 40:00 [1]

Rowing Machine 30:00 [1]

Monday Apr 26, 2010 #

Note
(rest day)

Sunday Apr 25, 2010 #

Orienteering race 1:04:40 [5] 5.1 km (12:41 / km) +145m 11:06 / km
shoes: VJ Falcons

SOL2. Blue Course. 6/43. Wet day at a fairly physical forest. Started off feeling really good, ran fast from the start and made very avoidable errors into and out of 1 (3'00) and then again when catching other runners at 7 (1'40). Lost about 1'00 in control circle at 5.

Happy otherwise - definitely getting faster. Left achilles was quite sore though.

Saturday Apr 24, 2010 #

Elliptical Trainer 15:00 intensity: (11:00 @1) + (4:00 @4)

Rowing Machine 15:00 [1]

Strength and Conditioning 10:00 [3]

Friday Apr 23, 2010 #

Elliptical Trainer 15:00 [1]

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

Rowing Machine intervals 14:00 intensity: (4:00 @1) + (10:00 @5)

5 x 500m (1' rec) rowing intervals av. 1:53.1.

Thursday Apr 22, 2010 #

Running 54:00 [3]
shoes: VJ Falcons

Interlopers terrain run - Blackford and Braid hills - achilles sore early on as I wore dobs on hard paths but better later on grass.

Wednesday Apr 21, 2010 #

Elliptical Trainer 15:00 [3]

Rowing Machine 15:00 [1]

Tuesday Apr 20, 2010 #

Elliptical Trainer 35:00 [1]

Rowing Machine 25:00 [1]

Strength and Conditioning 10:00 [3]

Started some basic strength work. A couple of abs exercises and quads (lunges, quad machine). I think rowing is sorting the calves, hamstrings and glutes and my quads are getting left way behind.

Swimming 20:00 [1]

Monday Apr 19, 2010 #

Note
(rest day)

Sunday Apr 18, 2010 #

Elliptical Trainer 30:00 [1]

Rowing Machine 17:00 [1]

Broke off early - left achilles starting to hurt.

Swimming 30:00 [1]

Saturday Apr 17, 2010 #

Orienteering race 1:00:00 [4]
shoes: VJ Falcons

CATI at Castlelaw. 60min score event. 3rd. Left achilles hurt a bit too much - I'll try not to aggravate it more this week. Thought I was running a bit better on terrain then went over outside of left ankle fairly badly twice on descents.

Friday Apr 16, 2010 #

Note
(rest day)

Thursday Apr 15, 2010 #

Note
(rest day)

Achilles tendonitis almost fine despite yesterday's race but a rest day seems sensible.

Wednesday Apr 14, 2010 #

Running race 1:07:02 [5]
shoes: VJ Falcons

Carnethy handicap race at Boghall. Lovely sunny evening and I enjoyed the run - didn't know the route and went through more heather than many runners - was 2nd I think til part way down the last descent and 7th at the end. My achilles tendons survived - I wouldn't say they are up to hill races yet - both hurt sufficiently I'll need to take it easy for a few days, but not as bad as at the Carnethy 5.

Tuesday Apr 13, 2010 #

Elliptical Trainer 20:00 intensity: (15:00 @1) + (5:00 @4)

Rowing Machine 20:00 intensity: (15:00 @1) + (5:00 @4)

Monday Apr 12, 2010 #

Note
(rest day)

Sunday Apr 11, 2010 #

Elliptical Trainer 20:00 intensity: (15:00 @1) + (5:00 @4)

Rowing Machine 25:00 intensity: (4:00 @1) + (21:00 @4)

Feeling a bit livelier so fairly hard 5k row (21'00) and warm down. Rest tomorrow completes a recovery week.

Saturday Apr 10, 2010 #

Running 40:00 [1]
shoes: VJ Falcons

Run on the West Sands at St. Andrews. Still tired.

Friday Apr 9, 2010 #

Elliptical Trainer 20:00 [1]

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

Rowing Machine intervals 14:00 intensity: (4:00 @1) + (10:00 @4)

Still tired from the JK so intensity 4 rowing intervals at a set pace rather than flat out. 5 x 500m in 2'00 with 1'00 rec.

Thursday Apr 8, 2010 #

Elliptical Trainer 20:00 [1]

Rowing Machine 20:00 [1]

Wednesday Apr 7, 2010 #

Note
(rest day)

Tuesday Apr 6, 2010 #

Note
(rest day)

Monday Apr 5, 2010 #

Orienteering race 38:15 [5] 4.9 km (7:48 / km)
shoes: VJ Falcons

JK Trophy Relay for DrongO. 2nd leg. Wish I could have done something useful with Eric's first leg (3 mins down on leaders) but I don't have the speed to compete at the moment... 36/40 - actually, I'll call it 35/40 as Mark had not seen me going through the spectator control and I had to wait a bit at handover... Team was 30th overall. 32/49 of the combined group of JK Trophy and H120+ who ran my gaffle.

Small error on first control ('30), thereafter quite a clean run, just slow. Left achilles sore towards end but it has survived the long weekend fine - I'll call that a result. It's been great to be back at the JK after a long gap.

Sunday Apr 4, 2010 #

Orienteering race 1:22:35 [5] 7.43 km (11:07 / km) +155m 10:04 / km
shoes: VJ Falcons

M35S. Braunton Burrows. 7/17. 4th combined.

12 minute error at 5. Couldn't work out what had happened and had to go a long way to relocate - turned out it was a 180 degree error. So much for trying to use a thumb compass and follow the map... I think I had decided the leg was short enough to just take a bearing and pace. Would have been a good run without that mistake but I think a lot of people had that sort of day! Achilles fine.

Saturday Apr 3, 2010 #

Orienteering race 1:06:43 [5] 6.17 km (10:49 / km) +155m 9:36 / km
shoes: VJ Falcons

M35S. 5/13. Cookworthy Forest. Very muddy. Mediocre run - not particularly good, not particularly bad. Achilles fine.

Friday Apr 2, 2010 #

Event: JK 2010
 

Orienteering race (Sprint) 22:56 [5] 3.2 km (7:10 / km) +40m 6:45 / km
shoes: VJ Falcons

JK Sprint - Bicton College. M35. 12=/24.

Fairly good run - achilles got quite sore from about control 12 so maybe slowed down a bit from there.

Thursday Apr 1, 2010 #

Note
(rest day)

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