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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AlistairH

In the 30 days ending Jun 30, 2011:

activity # timemileskm+m
  Running13 11:42:18
  Orienteering3 5:12:17 11.99 19.3 545
  Rowing Machine8 3:15:00
  Strength and Conditioning8 1:40:00
  Elliptical Trainer7 1:40:00
  Total21 23:29:35 11.99 19.3 545

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Thursday Jun 30, 2011 #

Elliptical Trainer 15:00 [2]

Rowing Machine 30:00 [2]

Strength and Conditioning 15:00 [3]

Wednesday Jun 29, 2011 #

Running warm up/down 40:00 [1]
shoes: Asics Gel DS16

Running intervals 20:00 [5]
shoes: Asics Gel DS16

Missed Martin's Intervals yesterday so did the session today. Av. 3'45, 2'00 recovery.

Best av. time in:
January 4'02
February 3'46
March 3'43
April 3'38.8
May 3'33.8
June 3'37.8

Tuesday Jun 28, 2011 #

Note
(rest day)

Monday Jun 27, 2011 #

Elliptical Trainer 15:00 [1]

Rowing Machine 25:00 [1]

Strength and Conditioning 15:00 [3]

Putting the lunges back as knee feeling better.

Sunday Jun 26, 2011 #

Note
(rest day)

Saturday Jun 25, 2011 #

Running warm up/down 10:00 [1]
shoes: Asics Gel DS16

Running race (Hill) 39:37 [5]
shoes: Orocs

Eildon Two Hills Race. 108/217. +44%.

Good fun - pretty much single file up the path to the first hill. Happy to have held my own on the descents - not gaining places but not losing them either as has usually previously been the case.

Friday Jun 24, 2011 #

Elliptical Trainer 10:00 [1]

Rowing Machine 20:00 [1]

Strength and Conditioning 10:00 [1]

Thursday Jun 23, 2011 #

Running warm up/down 35:00 [1]

Running intervals 20:00 [5]
shoes: Asics Gel DS16

More short hill reps. Still tired from Tuesday, but not too bad.

Wednesday Jun 22, 2011 #

Note
(rest day)

Tuesday Jun 21, 2011 #

Running warm up/down 40:00 [1]
shoes: Asics Gel DS16

Running intervals 25:00 [5]
shoes: Asics Gel DS16

Martin's Intervals in pouring rain on the longest day... 3'52, 3'53, 3'54, 3'56, 3'42. (Av. 3'52) There is a question whether I'm getting the most out of this session at the moment as I keep turning up too tired to do it properly, although I do think my recovery time has picked up since I started doing Thursday hill reps. I didn't feel that bad considering Sunday was a long predominantly road race.

Monday Jun 20, 2011 #

Note
(rest day)

Sunday Jun 19, 2011 #

Running race 2:17:41 [5]
shoes: Asics Gel DS16

7 Hills of Edinburgh. Great to do this again having not run since 2000.

Only remembered to get some splits: Craiglockhart 64'14, Braid Hill 79'57, Blackford Hill 92'00, Arthur's Seat 122-ish.

Happy that I was fine with the distance - I had thought I might slow badly at the end. Experimented with the route a bit in places having not done this for ages - right from Castle Esplanade then left-most route down to the railway. That did seem to get me past some people who went down the same side of the castle and also weren't on for the straight down the grass option. GraemeR gained at least 1'15 over me from the Castle to Corstorphine Hill going left from Castle Esplanade but that could just be running speed alone.

Going up Craiglockhart hill after the tennis centre I remembered there being an easier way up a curving cliff 50m to the right of the straight route - but it wasn't that easy and I lost a good bit of time - a couple of people I had been running with comfortably before that vanished into the distance and finished a few minutes ahead of me. At the Braid Burn I ended up going down the lethal path with no grip (some of it sliding on my backside) but I need to go another way or wear studs.

Coming down AS, instead of dry dam I went part way down the steps and then diagonalish - but lost time to those near me who went down dry dam, so that doesn't work, at least for me.

Fun. Perfect running temperature. Need to do a recce next time.

Saturday Jun 18, 2011 #

Note
(rest day)

Friday Jun 17, 2011 #

Elliptical Trainer 15:00 [1]

Rowing Machine 20:00 [3]

Strength and Conditioning 15:00 [3]

Thursday Jun 16, 2011 #

Running warm up/down 35:00 [1]
shoes: Asics Gel DS16

Running intervals 20:00 [5]
shoes: Asics Gel DS16

9 x hill sprints on AS + a few flat sprints. Feeling better each week with this. This has got to help.

Wednesday Jun 15, 2011 #

Elliptical Trainer 15:00 [1]

Rowing Machine 25:00 [1]

Strength and Conditioning 15:00 [3]

Putting lunges back in as l. knee feeling fine.

Tuesday Jun 14, 2011 #

Running warm up/down 40:00 [1]
shoes: Asics Gel DS16

Running intervals 25:00 [5]
shoes: Asics Gel DS16

Martin's intervals. 3'40, 3'37, 3'38, 3,38', 3'36 (av. 3'37.8). Nice evening. Felt pretty good considering the races at the weekend. Started a bit slower on the last one.

Sunday Jun 12, 2011 #

Running warm up/down 15:00 [1]
shoes: Orocs

Leaving it a bit late and having to jog the whole way to the start wasn't the best preparation for...

Orienteering race 2:12:56 [4]

SOL4 @ Culbin. Black. Last of the 14 finishers. +75%. I can see why this forest has a great reputation - really beautiful. And very surreal suddenly running down a sunny beach on the way to 15 after running so long in a quiet forest. Felt tired from yesterday and took it easy, nervous of the distance. Slowed quite a bit towards the end. Various errors along the way - worst was probably a few mins at no. 3 so not too bad.

I'm not sure these SOL black courses are doing me good - on the one hand, the distance was helpful for doing 21L or 35L at BOC or the JK. On the other hand, it's not good psychologically to do races in which I feel I have to take it easy. If you don't attack the forest, speed really drops off. I might be better doing brown where I could run hard and be more competitive.

Saturday Jun 11, 2011 #

Running warm up/down 10:00 [1]

Orienteering (Mostly urban) 1:08:36 [5] 8.8 km (7:48 / km) +45m 7:36 / km
shoes: Asics Gel DS16

Nopesport Urban League @ Lossiemouth. 9/24 +33.5%. Great fun and had a good race. Didn't have a good start - lost about 2 mins in the airbase in the first 8 mins (21st at no. 9). Good run through the first bit of urban 12th by no. 20. At 16 someone had vandalised the control by throwing it over the fence into the OOB - when reaching through I also lifted it back over.

Missed 21 twice - missed on a bearing from the path junction going into the forest. Missed again from the path junction south of the control. Then RayW helpfully turned up and found the control. Lost about 2'15. Ran off trying to keep up with Ray (always going to be a tall order for any length of time) - left 22 just after him but he went too far left and made I mistake while I went straight and got the control. Missed 24 (2'00) and then had another good running section. 5th best split on path run to 27, feeling good. Not sure whether my route to 28 was good (cut over paths to the west and went past control 31) - by then I was in 9th where I finished. Somehow I lost 1'20 at 36 - I seemed to have to run a long way north against the fence and can only conclude I came out the control west then went south west. Got caught by Ray again about no. 36 which gave me a good kick up the backside. Got to 41 ahead of him but then started running to 44 (0'30). 45 was a 20" error as I went slowly trying to figure out which side of the fence the control was on while Ray zoomed off into the distance at proper runner speed.

Enjoyed this - 5' of avoidable error but I think a lot of people had a day like that. Felt good to be running quite well.

Friday Jun 10, 2011 #

Note
(rest day)

Knees fine. Achilles not great in pm. Fairly tired but not too bad by recent standards for day after harder session.

Thursday Jun 9, 2011 #

Running warm up/down 35:00 [1]
shoes: Asics Gel DS16

Running intervals 20:00 [5]
shoes: Asics Gel DS16

10 short hill sprints on Arthur's Seat.

Wednesday Jun 8, 2011 #

Elliptical Trainer 15:00 [1]

Rowing Machine 20:00 [1]

Strength and Conditioning 10:00 [3]

Left knee a little sore but maybe slightly better. Took it easy.

Tuesday Jun 7, 2011 #

Running warm up/down 45:00 [1]
shoes: Asics Gel DS16

Running intervals 25:00 [5]
shoes: Asics Gel DS16

Martin's Intervals. 3'42, 3'43, 3'43, 3'47, 3'46 (av. 3'44.2). 10s off my best - my variation from one week to the next is quite dramatic - it never used to be anything like this variable. I think it shows I'm strength limited, rather than aerobically limited. VO2Max doesn't vary like this, but when I'm tired (from Sunday still), my performance falls off a cliff.

Monday Jun 6, 2011 #

Note
(rest day)

Top of left knee a bit sore - was for much of last week. Fine but no lunges for a few days,

Sunday Jun 5, 2011 #

Orienteering race 1:50:45 [4] 10.5 km (10:33 / km) +500m 8:31 / km
shoes: Orocs

ESOC Long O, St Mary's Loch area. Enjoyable run on a grey day. On the one hand the runnability looked good, on the other hand it was virtually all on terrain so seemed to take a while. Caught someone from STAG 10 mins on the way to 4 but didn't get away from them in last part of race. Missed 5, a bit confused by the fence and had to come back (c. 2 mins). Glad I didn't do the long course!

Running warm up/down 10:00 [1]

Jog to start

Saturday Jun 4, 2011 #

Elliptical Trainer warm up/down 15:00 [1]

Rowing Machine 30:00 [2]

Strength and Conditioning 10:00 [3]

Friday Jun 3, 2011 #

Running 55:00 intensity: (35:00 @1) + (20:00 @5)
shoes: Asics Gel DS16

9 x short hill sprints on Corstophine Hill, then a slightly downhill flat out sprint + run there and back. Felt quite good. Given that these are short sprints for raw strength I guess I should be doing a lot more per session, but for now I'm more interested in getting this session done week in week out without injury.

Thursday Jun 2, 2011 #

Rowing Machine 25:00 [1]

Strength and Conditioning 10:00 [3]

Wednesday Jun 1, 2011 #

Note
(rest day)

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