Training Log Archive: AlistairHIn the 30 days ending Apr 30, 2011:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||
| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||||||||||||||||||||||||||
Saturday Apr 30, 2011 #
Note
(rest day)
Friday Apr 29, 2011 #
Elliptical Trainer warm up/down 15:00 [1]
Rowing Machine 30:00 [1]
Strength and Conditioning 10:00 [3]
Achilles a bit sore today but fine with ice. Almost strained left calf again like just before JK. I don't think that's existing achilles tendonitis but something else. Need to keep the calf stretching up.
Thursday Apr 28, 2011 #
Running 53:00
shoes: Asics Gel DS16
East run to/from and on Corstorphine hill with 8 x hill sprints (15-45s). Not full out - thought I'd try this session to see what my achilles tendons think of it. It would help my O a lot if I can get some hill reps in.
Wednesday Apr 27, 2011 #
Running 21:30 [1]
shoes: Asics Gel DS16
Short jog up WOL.
Tuesday Apr 26, 2011 #
Note
(rest day)
Felt good - no achilles pain - contemplated Tuesday intervals but decided it wouldn't be a good idea.
Monday Apr 25, 2011 #
Running warm up/down 15:00 [1]
shoes: VJ Falcons 2
Did a better warm up, including some runs to check out my pacing scale given that the shooting range was clearly labelled in 100m intervals. 16 alternate left footfalls running fairly hard on slightly rough grass. I'm sure it used to be less but that'll do for now.
Then cooled down completely waiting for first leg runner... after a while I thought I might at least get to spectate on the JK Trophy third leg as they lapped me... nope. The first few had gone out on third leg before I started so it was going to be just me and a bunch of sand-dunes.
Then cooled down completely waiting for first leg runner... after a while I thought I might at least get to spectate on the JK Trophy third leg as they lapped me... nope. The first few had gone out on third leg before I started so it was going to be just me and a bunch of sand-dunes.
Orienteering race 41:17 [4] 5.1 km (8:06 / km)
shoes: VJ Falcons 2
JK Trophy 2nd leg. 32/44. 11/15 (13/29 incl. Vets), +54% on my gaffle. Couldn't really get in the mood given lack of head to head competition - left in 41st position. Came back in 41st position. Didn't identify anyone as being on my course and leg. Happy I navigated pretty smoothly to begin with then binned 3'45 on no. 7. Again, concentration error. I've got to stop making one per race. And, if I do, I need to relocate quicker. For example, I pulled up short and looked confused. But there was a fence as a catching feature 100m past the control so should not have lost more than a minute. 30' error later finding the right pit. Much better than last year but not the greatest of outings.
Sunday Apr 24, 2011 #
Running warm up/down 15:00 [2]
shoes: VJ Falcons 2
Had to run to the start in a rush again.
Orienteering race 1:51:18 [5] 10.4 km (10:42 / km) +540m 8:30 / km
shoes: VJ Falcons 2
JK Day 3. 18/31 on M21L giving me 14/30 people who ran both days. +52%. Coped fine with the distance but lacklustre from the very start - tired from yesterday I didn't really run that well. Nav. find until 21 where I lost 5'30. Walked up wrong side of marsh and didn't see control below the level of the grass on the other side. Not having used a proper attack point I didn't have a feel for when I'd gone too far and wandered far too much. Then lost 1'00 on 27. I don't seem to be getting through long races without a fairly significant error, usually 80% of the way through.
Saturday Apr 23, 2011 #
Running warm up/down 15:00 [1]
shoes: VJ Falcons 2
Late getting ready - ran back as had forgotten whistle. All a bit rushed.
Orienteering 1:49:58 [5] 10.85 km (10:08 / km) +260m 9:03 / km
shoes: VJ Falcons 2
JK Day 2. Tyrell South. M21L. 15/37. +33%. OK. Ran fairly well. Coped with distance and time on feet. Annoying 2' error on 1 and 4' on 7. Otherwise navigated fine. Winsplits shows me as having about 2'30 of errors near the end when in reality I was just struggling to run through the deeper heather. Achilles felt better for the run rather than worse.
Friday Apr 22, 2011 #
Event: JK 2011
Running warm up/down 10:00 [1]
shoes: Asics Gel DS16
Warm up (insufficient)
Orienteering race (Sprint) 19:11 [4]
shoes: Asics Gel DS16
JK Sprint. Stranmillis College, Belfast. M21E 73/99. +45%. Not so good. Confused by bagged map at beginning. Felt I was heavily limited by the technical side and didn't really get into the running. Binned 30s concentration error after the spectator control. Almost 2 mins down on AndrewD and AndrewL on same course. Didn't feel afterwards that I'd been in a race... hence intensity 4. I just didn't manage to get running properly.
Thursday Apr 21, 2011 #
Note
(rest day)
Still shooting pains in left achilles. Contemplated not going to JK.
Wednesday Apr 20, 2011 #
Note
(rest day)
Occasional shooting pain in left achilles. Left hip flexor sore. So rest today and tomorrow.
Tuesday Apr 19, 2011 #
Running warm up/down 30:00 [1]
Running intervals 25:00 [5]
shoes: Asics Gel DS16
Martin's Intervals. Lovely evening - felt like I had an extra gear - legs remembering a long forgotten stride length. 3'40; 3'39; 3'38; 3'38; 3'39. (av. 3'38.8). Surprised to have managed a goal I'd near given up on of getting this under 3'40 before the JK.
Monday Apr 18, 2011 #
Elliptical Trainer 20:00 [1]
Rowing Machine 20:00 [2]
Incl. 5 x 30" hard, 30" easy.
Sunday Apr 17, 2011 #
Running 45:00 [1]
shoes: VJ Falcons 2
Recovery run on Corstorphine Hill. Probably should be cross-training rather than running again but it's sunny.
Saturday Apr 16, 2011 #
Running warm up/down 35:00 [1]
shoes: Asics Gel DS16
Running race (Hill) 38:46 [5] 6.5 km (5:58 / km) +240m 5:02 / km
shoes: Asics Gel DS16
Hunters BogTrot. 54/137. Great fun and did better than previous hill races. Only lost a few places on descents - complete contrast with previous races, although it might have been worse if the descents were steeper. Nice sunny day.
Friday Apr 15, 2011 #
Running warm up/down 30:00 [1]
shoes: Asics Gel DS16
Road run to/from gym.
Rowing Machine 30:00 [3]
30' easyish row with 6x30" hard 30" easy.
Thursday Apr 14, 2011 #
Note
(rest day)
On the one hand I might be taking it too easy this week, on the other hand I do feel pretty good and it's probably a good idea to do this occasionally.
Wednesday Apr 13, 2011 #
Running warm up/down 21:00 [1]
shoes: Asics Gel DS16
Running tempo (Terrain time trial) 9:00 [4]
shoes: Asics Gel DS16
ESOC Terrain Time Trial. Conclusion: I can't run up hills to save myself. Summer project is to do something about that.
1 1'08
2 1'17
3 2'10
4 0'49
5 1'29
6 0'41
7 0'37
8 0'22
F 0'27
1 1'08
2 1'17
3 2'10
4 0'49
5 1'29
6 0'41
7 0'37
8 0'22
F 0'27
Tuesday Apr 12, 2011 #
Note
(rest day)
Monday Apr 11, 2011 #
Strength and Conditioning (Circuits) 30:00 [3]
Incl. short w/u
Sunday Apr 10, 2011 #
Running warm up/down 10:00 [1]
shoes: VJ Falcons 2
Orienteering race 51:14 [5] 6.24 km (8:13 / km) +195m 7:06 / km
shoes: VJ Falcons 2
British Middle Distance Champs, Worth Lodge. 49/56 M21L. 83/97 all on course. +69%.
Started off intending to take it careful to begin with... identified that 3 was tricky... and then lost 3'30, including arriving at 4 first, following others. Really annoying - I wasn't far off. I could only have been a bit left or a bit right. There was a big track junction less than 100m past the control so no excuse for taking long to relocate. Looking down the results, lots of people, including the winner, got this control wrong. But they mostly sorted it out quickly. Then careful, no significant problems for the rest of the course, but struggled to push myself properly and took some excessively safe route choices.
Enjoyed the event, though. Try again another day.
Started off intending to take it careful to begin with... identified that 3 was tricky... and then lost 3'30, including arriving at 4 first, following others. Really annoying - I wasn't far off. I could only have been a bit left or a bit right. There was a big track junction less than 100m past the control so no excuse for taking long to relocate. Looking down the results, lots of people, including the winner, got this control wrong. But they mostly sorted it out quickly. Then careful, no significant problems for the rest of the course, but struggled to push myself properly and took some excessively safe route choices.
Enjoyed the event, though. Try again another day.
Saturday Apr 9, 2011 #
Running warm up/down 30:00 [1]
shoes: Asics Gel DS16
Warm u/d throughout the day.
Orienteering race (Sprint) 18:21 [5]
shoes: Asics Gel DS16
British Sprint Champs M21 qualifier. 24/30 M21 or 34/58 on my course (includes M18 through 40). Won by Matt Crane in 14'04. 3'05 off qualifying. 10' down on AndrewL, 27' down on Matthias. Happy with this - good technically, small errors only. However I didn't feel that tired after - as if I'd just done a 5k race at 10k pace. Felt I could have tried harder. If I had done M35 I would have failed to qualify by 27" but only because the M35 heat with the same course had the hardest qualifying time.
Orienteering race (Sprint) 16:16 [5]
shoes: Asics Gel DS16
British Sprint Champs B Final. 37/63. 2'52 behind winner (AlanC), 9" behind AndrewL, 18" behind m35 RogerG although he lost a minute at one point. Decided to try and put some real effort in and attack, definitely ran a bit better - paid the price a little in navigation. 20" at no. 2 and a couple of smaller errors. Saved myself at 15 - I had lost where I was due to reading ahead to 16 and started running the wrong way but stopped, checked and got a grip. 10" lost - it could have been a lot worse! Fun. Nice to have some sunshine.
Friday Apr 8, 2011 #
Note
(rest day)
Thursday Apr 7, 2011 #
Elliptical Trainer 20:00 [1]
Rowing Machine 20:00 [3]
incl. 6 x 30' hard, 30' easy.
Strength and Conditioning 10:00 [3]
Wednesday Apr 6, 2011 #
Orienteering 40:00 [1]
shoes: VJ Falcons 2
ESOC Training @ Corstorphine Hill. 3 x courses to concentrate on attackpoints, warm down.
Entirely destroyed any confidence I have in my current ability to use rough compass to run any significant distance to an attack point. I think I'd better stick to 'keep it simple' at the middle distance race at the weekend or I'm guaranteed to make lots of errors.
Entirely destroyed any confidence I have in my current ability to use rough compass to run any significant distance to an attack point. I think I'd better stick to 'keep it simple' at the middle distance race at the weekend or I'm guaranteed to make lots of errors.
Tuesday Apr 5, 2011 #
Elliptical Trainer warm up/down 10:00 [1]
shoes: Asics Gel DS16
Running warm up/down 30:00 [1]
shoes: Asics Gel DS16
Running intervals 25:00 [5]
shoes: Asics Gel DS16
Martin's Intervals. Turned up feeling fatigued from the weekend, legs just not interested in going fast. First two in 3'58 and 4'02. Then got into a race on the third one and took 3'43. Then 3'48 mostly by myself. Then same race kicked off again and did 3'38... my first one under 3'40 since returning to running.
Quite a surreal session. Not exactly consistent. Av. 3'49.8. On the one hand I might do these sessions better if I rested on the Monday. On the other hand my achilles tendons are becoming progressively less of a problem, they like keeping active rather than total rest, and that is what really counts for now. Training program not broke. Don't fix.
Quite a surreal session. Not exactly consistent. Av. 3'49.8. On the one hand I might do these sessions better if I rested on the Monday. On the other hand my achilles tendons are becoming progressively less of a problem, they like keeping active rather than total rest, and that is what really counts for now. Training program not broke. Don't fix.
Monday Apr 4, 2011 #
Elliptical Trainer 20:00 [1]
Rowing Machine 20:00 [1]
Recovery session. Don't feel too bad today - recovery time improving?
Sunday Apr 3, 2011 #
Running warm up/down 15:00 [1]
shoes: VJ Falcons 2
Orienteering race 1:48:57 [5] 9.4 km (11:35 / km) +365m 9:42 / km
shoes: VJ Falcons 2
SOL 2 Polmaise & Sauchie Woods. Black course. 12/13. +75%.
Enjoyed this and thought I was running a bit better than of late, but it doesn't count if you don't run in the right direction... 1'45 error at 4 (ran too far down the hill), 8'00 binned at 7 (lost in the rhodies - just after stopping to go to the loo), 1'30 at 12 (stopped just short of control - ran back to another control - ran back and found I'd been standing very close to it), 1'45 at 23 (overshot and relocated just past the control to the left - interesting control - easy option path to right and in via 17 - straight very hard to find a clear feature to aim at from several hundred metres). Feeling more comfortable with this distance.
Enjoyed this and thought I was running a bit better than of late, but it doesn't count if you don't run in the right direction... 1'45 error at 4 (ran too far down the hill), 8'00 binned at 7 (lost in the rhodies - just after stopping to go to the loo), 1'30 at 12 (stopped just short of control - ran back to another control - ran back and found I'd been standing very close to it), 1'45 at 23 (overshot and relocated just past the control to the left - interesting control - easy option path to right and in via 17 - straight very hard to find a clear feature to aim at from several hundred metres). Feeling more comfortable with this distance.
C • #9 3
Saturday Apr 2, 2011 #
Running warm up/down 12:00 [1] 7.1 km (1:41 / km) +120m 1:34 / km
shoes: Asics Gel DS16
Orienteering race (Urban) 51:40 [5] 7.1 km (7:17 / km) +120m 6:43 / km
shoes: Asics Gel DS16
Nopesport Urban League @ Erskine. 12/15 Men's Open, 14/29 on course. +41.7%.
Really enjoyed this and beginning to feel as if I'm getting the hang of ISSOM maps. Thought I started fairly erratic but looks like it was fine. Did a fairly good job of reading ahead and happy to have some of my better splits on some of the long legs (13, +26%; 16, +26%). Most errors fairly minor but did have several problems following my current route while I was busy reading another part of the course. Dropped a minute and several places gradually from 17 to 23 - getting tired. Main problems: control circle errors at 6 and a couple of other controls. 12 - lost 20-30" on execution; 20 - 25" no apparent reason - tired running up hill?
Best of all - achilles tendonitis seems OKish in my first road race of any description since returning to running. Memo to self: DON'T start training for a half marathon.
Really enjoyed this and beginning to feel as if I'm getting the hang of ISSOM maps. Thought I started fairly erratic but looks like it was fine. Did a fairly good job of reading ahead and happy to have some of my better splits on some of the long legs (13, +26%; 16, +26%). Most errors fairly minor but did have several problems following my current route while I was busy reading another part of the course. Dropped a minute and several places gradually from 17 to 23 - getting tired. Main problems: control circle errors at 6 and a couple of other controls. 12 - lost 20-30" on execution; 20 - 25" no apparent reason - tired running up hill?
Best of all - achilles tendonitis seems OKish in my first road race of any description since returning to running. Memo to self: DON'T start training for a half marathon.
Friday Apr 1, 2011 #
Note
(rest day)