Training Log Archive: AlistairHIn the 30 days ending Sep 30, 2010:
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Thursday Sep 30, 2010 #
Note
(rest day)
At a conference.
Wednesday Sep 29, 2010 #
Elliptical Trainer 20:00 [1]
Stepper 25:00 [2]
Tuesday Sep 28, 2010 #
Elliptical Trainer 10:00 [1]
Rowing Machine 15:00 [2]
Monday Sep 27, 2010 #
Elliptical Trainer 20:00 [1]
Rowing Machine 20:00 [1]
Sunday Sep 26, 2010 #
Orienteering race 1:40:00 [4]
shoes: VJ Falcons
Brown SOL @ Tentsmuir. DNF.
Not good. Needed to be back in 100 mins in time to leave for a family function. So - got 1 wrong (2.5 mins), blew 3 in style (8+ mins), 4-12 was better, errors at 13, 15... had to cut back from 17 to get back in time so DNF. Just couldn't/didn't concentrate today. Forgetting to pace/vague attack points/imprecise in low visibility etc. Try again next week.
Left achilles was also quite sore - might just be a side effect of having progressed the calf strengthening to single leg (which is to be expected).
Not good. Needed to be back in 100 mins in time to leave for a family function. So - got 1 wrong (2.5 mins), blew 3 in style (8+ mins), 4-12 was better, errors at 13, 15... had to cut back from 17 to get back in time so DNF. Just couldn't/didn't concentrate today. Forgetting to pace/vague attack points/imprecise in low visibility etc. Try again next week.
Left achilles was also quite sore - might just be a side effect of having progressed the calf strengthening to single leg (which is to be expected).
Saturday Sep 25, 2010 #
Note
(rest day)
Friday Sep 24, 2010 #
Running 1:10:00 [3]
shoes: Asics Gel DS 15
Run over AS from office at dusk - Salisbury Crags, Whinny Hill and back to office. Trying to pick feet up/drive knees forward to take stress off achilles tendons when picking up feet. That and/or the new orthotics seemed to be helping.
Thursday Sep 23, 2010 #
Elliptical Trainer 20:00
Was going to do more but sore r. hip flexor after some fast sections (185 cadence) so decided not to risk it.
Wednesday Sep 22, 2010 #
Elliptical Trainer 20:00
Rowing Machine 20:00
Stepper 30:00 [1]
Tuesday Sep 21, 2010 #
Note
(rest day)
Switching eccentric calf strengthening exercises to one leg at a time. Right leg - no problem. Left leg - struggling.
Monday Sep 20, 2010 #
Note
(rest day)
Feel better for yesterday rather than worse. Still not 100% though.
Sunday Sep 19, 2010 #
Orienteering race 1:19:52 [4] 8.25 km (9:41 / km) +275m 8:18 / km
(sick) shoes: VJ Falcons
SoSoL @ Cloberfield. Brown Course 4/13 (won by Godders in 56'10).
Still not entirely well. Thought about not going, particularly as it was a rather wet day, but then thought what the heck. Ran at enthusiastic training rather than race pace and probably overdid the path route choices. Wore a helly and carried a bumbag with cagoule/hat/gloves/jelly beans (which rattled irritatingly) in case I didn't feel too good, but was absolutely fine and enjoyed the course. It's (almost) always worth going... No major errors - a few significant hesitations in the sections with lots of short legs.
Still not entirely well. Thought about not going, particularly as it was a rather wet day, but then thought what the heck. Ran at enthusiastic training rather than race pace and probably overdid the path route choices. Wore a helly and carried a bumbag with cagoule/hat/gloves/jelly beans (which rattled irritatingly) in case I didn't feel too good, but was absolutely fine and enjoyed the course. It's (almost) always worth going... No major errors - a few significant hesitations in the sections with lots of short legs.
Saturday Sep 18, 2010 #
Rowing Machine 20:00
(sick)
Still ill. Still bored of being ill. Rowed again - slow with some sprints. It's important for my achilles tendonitis to keep up at least a bit of the rowing.
Friday Sep 17, 2010 #
Rowing Machine 20:00
(sick)
Got bored of being ill. Went to gym - easy 20 mins on rower with some short moderate intensity sprints. I think this cold is at the stage where that will help me get better rather than worse...
Thursday Sep 16, 2010 #
Note
(sick) (rest day)
Wednesday Sep 15, 2010 #
Note
(sick) (rest day)
Tuesday Sep 14, 2010 #
Note
(sick) (rest day)
Monday Sep 13, 2010 #
Note
(sick) (rest day)
Random minor cold.
Sunday Sep 12, 2010 #
Orienteering race 1:40:03 [5] 9.9 km (10:06 / km) +160m 9:21 / km
shoes: VJ Falcons
SoSoL/Compass Sport Cup@Devilla. Brown course. 43/57. Happy with this. Got tired and lost a few places over last few controls but sort of coped with the distance. Lost c.1' at 18 and 30" at each of 12 and 19 in the circle but other errors fairly minor. Good fun.
Saturday Sep 11, 2010 #
Orienteering race 18:01 [5]
shoes: VJ Falcons
Park World Tour prologue rerun at Scone palace... enjoyed the race... until I found out I had gone straight from 14-17 and then missed 20... Since returning to the sport I have been working my way systematically though all known beginner's errors so hopefully that is another one ticked off not to be repeated...
The line from 14-15 went almost to 17 so that is at least explicable but I simply don't know how I missed 20. Attempted excuses: I didn't have a control card holder and was holding the descriptions in my hand. They had pretty much disintegrated by then so I wasn't really following them properly. I spotted that the last bit was intricate and ran flat out before that. Nope. Neither of those are good excuses... damn...
Good run otherwise - headed off a good deal further left than intended at 11 but otherwise fairly clean - various pauses/slight misses but nothing bad. As far as I can tell, I would have taken 21'15-21'45 if I had actually gone to all of the controls...
More positive: achilles tendons didn't feel too bad at all afterwards - maybe the orthotics helping? Didn't do the open race around Perth in the end. 3 races in 2 days seems a bit of a risk at the moment and the race on tarmac is the one to skip...
The line from 14-15 went almost to 17 so that is at least explicable but I simply don't know how I missed 20. Attempted excuses: I didn't have a control card holder and was holding the descriptions in my hand. They had pretty much disintegrated by then so I wasn't really following them properly. I spotted that the last bit was intricate and ran flat out before that. Nope. Neither of those are good excuses... damn...
Good run otherwise - headed off a good deal further left than intended at 11 but otherwise fairly clean - various pauses/slight misses but nothing bad. As far as I can tell, I would have taken 21'15-21'45 if I had actually gone to all of the controls...
More positive: achilles tendons didn't feel too bad at all afterwards - maybe the orthotics helping? Didn't do the open race around Perth in the end. 3 races in 2 days seems a bit of a risk at the moment and the race on tarmac is the one to skip...
Running warm up/down 20:00 [1]
shoes: VJ Falcons
Proper warm up and particularly warm down for once.
Note
(rest day)
Friday Sep 10, 2010 #
Event: Park World Tour
Note
(rest day)
Thursday Sep 9, 2010 #
Note
(rest day)
A few days in Brussels. Moules-frites, waffles, Leffe, Tintin museum. No running though!
Tuesday Sep 7, 2010 #
Note
(rest day)
Monday Sep 6, 2010 #
Note
(rest day)
Sunday Sep 5, 2010 #
Running 2:12:00 [3]
shoes: VJ Falcons
Hadn't entered the orienteering as I thought I'd be away this weekend. So, Hillend round skyline route to Castlelaw car park, across to the col between Bell's Hill and Harbour Hill, last bit of skyline route. Felt pretty good for about 2/3 then really quite tired by end.
First run with new orthotics (also longest run I've done for about 8 years - not necessarily a sensible mix) - achilles better than usual. Some pain midway through but there is not a lot orthotics can do to help running up a hill.
First run with new orthotics (also longest run I've done for about 8 years - not necessarily a sensible mix) - achilles better than usual. Some pain midway through but there is not a lot orthotics can do to help running up a hill.
Saturday Sep 4, 2010 #
Note
(rest day)
Friday Sep 3, 2010 #
Elliptical Trainer 25:00
Rowing Machine 25:00 [2]
Stepper 25:00 [1]
Thursday Sep 2, 2010 #
Rowing Machine intervals 30:00
6 x 200m rowing intervals @ 1'48/500m pace + w/u, w/d
Wednesday Sep 1, 2010 #
Elliptical Trainer 20:00 [2]
Stepper 30:00 [2]