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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AlistairH

In the 31 days ending May 31, 2010:

activity # timemileskm+m
  Rowing Machine9 3:37:20
  Orienteering3 3:16:07 12.3(15:56) 19.8(9:54) 610
  Running4 3:07:50
  Elliptical Trainer8 2:40:00
  Strength and Conditioning8 1:20:00
  Swimming3 1:10:00
  Misc Cardio1 1:00:00
  Total19 16:11:17 12.3 19.8 610

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Monday May 31, 2010 #

Note
(rest day)

Sunday May 30, 2010 #

Orienteering race 44:43 [5] 4.9 km (9:08 / km) +190m 7:39 / km
shoes: VJ Falcons

Scottish Champs Relay, Handicap 9+, first leg. 10/12, 9'23 down, 5/11 all courses on my gaffle. Good fun and a clean run - prob. lost 20-30s uncertainty deciding where to cross through some forest on 9 but otherwise went well from a navigation point of view. Kept in touch with some runners who finished several minutes in front of me until 8 but just didn't have the running speed to stay with them and lost them on descent to 9 - then mostly on my own until 15. Lost 20s on the run in - oh well, at least I seem to be better on terrain than paths these days, once it was the other way round...

Saturday May 29, 2010 #

Event: Scottish Championships
 

Orienteering race 1:08:42 [5] 6.0 km (11:27 / km) +200m 9:49 / km
shoes: VJ Falcons

M35S, 1/8. OK, so it was a short course, and so there were only 8 competitors but, for the first time in what feels like a million years, I won some kind of race.

Got all of the controls apart from one pretty accurately - but lost 6 mins at no. 10. I noticed that it was dangerous - the only long easy run on line features of the day followed by a fairly tricky approach but I still ran off at 45 degrees to the right direction and then overshot the control... typical loss of concentration error...

Anyway, this result cheered me up. I'll try not to think how many mins/k I need to improve to compete on long...

Friday May 28, 2010 #

Note
(rest day)

I seem to have iced my achilles tendons so much that I've got mild burns on the back of my left calf. But the tendons feel pretty good...

Thursday May 27, 2010 #

Running 50:50 [3]
shoes: Asics Gel DS 15

Interlopers terrain run round Holyrood Park. Fairly tired/achilles aching a bit. First time I've done 6 hours in a week since getting back into the sport and starting this log. I should probably rest tomorrow and then have an easyish week after the Scottish champs.

Wednesday May 26, 2010 #

Elliptical Trainer 15:00 [1]

Rowing Machine warm up/down 10:00 [1]

Rowing Machine intervals 8:20 intensity: (5:00 @1) + (3:20 @5)

Rowing 5 x 200m intervals av. 43.6 (1'48.9/500m pace).

Tuesday May 25, 2010 #

Running 36:00 [3]
shoes: VJ Falcons

Evening run on Arthur's Seat. Started off zig-zagging up Whinny Hill (with the whins in full flower) rather than going straight up long row without a warm up as usual and my achilles was fine. About half off path.

Monday May 24, 2010 #

Elliptical Trainer 35:00 intensity: (25:00 @1) + (10:00 @4)

Rowing Machine 20:00 [1]

Strength and Conditioning 10:00 [3]

Swimming 25:00 [1]

Sunday May 23, 2010 #

Note
(rest day)

Saturday May 22, 2010 #

Running (Hill) 1:10:00 [2]
shoes: VJ Falcons

Castlelaw car park > up through the small wood onto path > Allermuir > Capelaw > Castlelaw > back. Lovely sunny day. Left achilles sore early on - it settled but probably only because I stuck to shallow gradients after Allermuir.

Friday May 21, 2010 #

Elliptical Trainer 20:00 [2]

Rowing Machine 20:00 [2]

Strength and Conditioning 10:00 [3]

Swimming 30:00 [1]

Thursday May 20, 2010 #

Elliptical Trainer 20:00 intensity: (10:00 @1) + (10:00 @3)

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

Rowing Machine intervals 9:00 intensity: (4:00 @1) + (5:00 @5)

I think I'm more likely to be able to start running short intervals without injury if I've managed to build up leg strength with rowing short intervals first. So, 5 x 200m in 44.0" (=1'50/500m pace) - way below flat out which injured my left achilles last time I tried it. I'll try and build this up over the summer, at a glacial speed, into a proper session.

Wednesday May 19, 2010 #

Note
(rest day)

Tuesday May 18, 2010 #

Rowing Machine 1:00:00 [2]

Strength and Conditioning 10:00 [3]

Monday May 17, 2010 #

Running 31:00 [2]
shoes: Asics Gel DS 15

Run along the Isar in Munich. Lots of local runners out and about. Pleasant evening.

Sunday May 16, 2010 #

Elliptical Trainer 15:00 [1]

Rowing Machine 15:00 [1]

Strength and Conditioning 10:00 [3]

Was looking forward to SOL Balkello but had to start traveling early for work when they announced likely airport closures due to ash. So second week without an orienteering race. And then the ash didn't actually cancel my originally booked travel...

Saturday May 15, 2010 #

Note
(rest day)

Friday May 14, 2010 #

Elliptical Trainer 15:00 intensity: (10:00 @1) + (5:00 @3)

Rowing Machine 15:00 intensity: (12:00 @1) + (3:00 @4)

Strength and Conditioning 10:00 [3]

Still feeling under the weather but cold finally on the way out. Mostly easy session with some fast sections to waken muscles up again for Sunday.

Thursday May 13, 2010 #

Strength and Conditioning 10:00 [3]
(sick)

Wednesday May 12, 2010 #

Strength and Conditioning 10:00 [3]
(sick)

Tuesday May 11, 2010 #

Note
(sick)

Monday May 10, 2010 #

Note
(sick)

Sunday May 9, 2010 #

Note
(sick)

Saturday May 8, 2010 #

Note
(sick)

Friday May 7, 2010 #

Note
(sick)

Thursday May 6, 2010 #

Note
(sick)

A cold coming on and a sharp localised pain in my left achilles - which was also felt when doing my achilles-friendly training yesterday. I think these are hints to take a couple of days off.

Wednesday May 5, 2010 #

Elliptical Trainer 20:00 [2]

Rowing Machine 25:00 [1]

Strength and Conditioning 10:00 [3]

Swimming 15:00 [1]

Tuesday May 4, 2010 #

Elliptical Trainer 20:00 [1]

Rowing Machine 20:00 [1]

Monday May 3, 2010 #

Note
(rest day)

Sunday May 2, 2010 #

Misc Cardio 1:00:00 [3]

Visited a friend who is into geocaching and went on some hilly walks round some caches he maintains - set out in rather nice loop walks. I don't usually log walking but we went at a very fast walking pace breaking into a run in places so I'll call this 1 hour running equivalent. I was knackered by the last hill...

Saturday May 1, 2010 #

Event: British Long Distance Orienteering Champs
 

Orienteering race 1:22:42 [5] 8.9 km (9:18 / km) +220m 8:16 / km
shoes: VJ Falcons

M21S, 10/20. Good run but lost 4'30 at control 3 (213). I was quite gutted at the time but slightly reassured later to find that on many courses a conspicuously large number of people lost time on the same control (e.g. 8/20 on M21S, 52/106 on M50L, 8/22 on W21E according to Winsplits).

After getting a couple of first controls wrong recently I had resolved to be careful at 1 and 2 (successfully) and was just beginning to get into a rhythm. I found myself at a wrong control on what was very, very clearly a pit. There was no pit anywhere near my control on the map which was disconcerting. I went away, relocated. Came back to the same pit. Went in what I thought was the right direction. Got the control. Ran away. After the race I figured out what happened... a 'shallow depression' was obscured by the overprint... not by the control circle (which had been carefully edited to avoid obscuring features) but by the first millimeter of the line to the next control. A fairly random gremlin. Still, I'll try to remember to check under the overprint next time I have a similar relocation problem. This didn't affect my place though.

Otherwise, pretty clean. Significant hesitation at 6. Lost 1'00 at 12 (pulling up on what looked like a path behind the control until I figured what I was looking at was a path before the control) - should have paced.

A long way behind leader on running speed - but my achilles tendonitis seemed to cope OK with what was a much more running intensive race than most Scottish events.

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