Training Log Archive: AlistairHIn the 31 days ending Jan 31, 2011:
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Monday Jan 31, 2011 #
Note
(rest day)
Don't feel too bad. Recovery time must be beginning to improve.
Sunday Jan 30, 2011 #
Orienteering race 1:38:16 [5] 12.96 km (7:35 / km)
shoes: VJ Falcons 2
East Anglian Champs. Croxton Heath. Won by Eric. +41%. Significantly better than yesterday. 1min error on 1st control and looks like 90s on 15 where I left the control off line, went through some extra green and then took a safe route into a control that turned out to be hung fairly visibly. Ran better - still slow but at least managed to put some sustained effort in throughout the race.
Saturday Jan 29, 2011 #
Event: Thetford Thrash
Orienteering race 1:53:29 [4] 12.51 km (9:04 / km)
shoes: VJ Falcons 2
Thetford Thrash @ High Lodge Warren. Black. +60%. Poor run - cold from doing car parking I never really warmed up and don't think I got beyond training run intensity and even that felt like a struggle. Achilles sore. Hard work and poor time but at least I've done a black course for the first time in years. CUOC 40th anniversary / DrongO reunion dinner in evening - great time had by all.
Friday Jan 28, 2011 #
Note
(rest day)
Thursday Jan 27, 2011 #
Elliptical Trainer 20:00 [1]
Rowing Machine 25:00 [2]
Including 5 x 30s sprints. Feeling fairly good - still tired from Tuesday but nothing like as bad as last two weeks.
Strength and Conditioning 10:00 [3]
Wednesday Jan 26, 2011 #
Strength and Conditioning (Circuits) 40:00 [3]
Worryingly sore right achilles in morning... did morning calf raises left only (left achilles feels fine). It calmed down a bit with repeat icing. Was careful to avoid putting pressure on it during circuits. It felt much better afterwards. I sometimes think that doing anything which isn't running is better for my achilles than complete rest.
C • aye 2
Tuesday Jan 25, 2011 #
Running intervals 30:00 [5]
shoes: VJ Falcons 2
Meadows intervals. 1k @ 4'02-4'05. No visible improvement yet but I was tired from the weekend. Drove up with my sister who did this session for the first time and seemed to enjoy it. DIdn't get enough warm up. R. achilles fairly sore but a bit better when I tried driving forwards with my knees.
Monday Jan 24, 2011 #
Note
(sick) (rest day)
Mild cold. It's been hanging around the last few days. Felt a bit worse today, but still pretty mild.
Sunday Jan 23, 2011 #
Orienteering race 1:14:23 [5]
shoes: VJ Falcons 2
SoSoL Brown Course @ Holyrood. 37/65. +53%. Quite happy with that. Tired from yesterday (but then so was everyone). Struggled on the ascents and descents. Can't decide if going round from 2-3 was a bad idea - it looks from splits as if I lost about 1 minute but it meant that I felt pretty good and had avoided another slog up a hill early in the course.
Fairly smooth through the short legs 5-13. 30s error at 24 - I was behind reading the map and had decided to go to the gap west of the control to simplify things and started thinking about the next leg - then when I went through a gap early I was quite surprised to be in the wrong place and slow to figure out what happened.
Fairly smooth through the short legs 5-13. 30s error at 24 - I was behind reading the map and had decided to go to the gap west of the control to simplify things and started thinking about the next leg - then when I went through a gap early I was quite surprised to be in the wrong place and slow to figure out what happened.
Saturday Jan 22, 2011 #
Event: Devil's Burden Relays
Running warm up/down 10:00 [1]
shoes: VJ Falcons 2
Running race 1:22:47 [5]
shoes: VJ Falcons 2
Devils's Burden Relay - Leg 3 for 'KFO et al.' with BrianS. 57/103 +52%. We seemed pretty well matched and had a good run, pulling each other along in places and gaining at least 8 places. However, we were in the early start for slower teams and so some of the lead teams ran past from the West Lomond onwards. Oh well, that's one way to spectate at a race.
I don't think my descending was quite as dire as before except for the very steep part just after the top of the West Lomond where I did struggle to go at any real pace. Achilles tendons not too bad - right was a bit sore at the end (probably due to the tarmac section) but probably fine for running again tomorrow.
I don't think my descending was quite as dire as before except for the very steep part just after the top of the West Lomond where I did struggle to go at any real pace. Achilles tendons not too bad - right was a bit sore at the end (probably due to the tarmac section) but probably fine for running again tomorrow.
Friday Jan 21, 2011 #
Rowing Machine 20:00 [3]
Nano-session. Easy row with some 200m sprints. Thought this would be good for my achilles. It was - feel good in evening and ready for race tomorrow.
Thursday Jan 20, 2011 #
Note
(rest day)
Still really tired. Right achilles sore, but getting better. Sort of ill-ish, like a mild cold.
Wednesday Jan 19, 2011 #
Note
(rest day)
Really tired. Right achilles quite sore - did calf raises on left leg only today.
Tuesday Jan 18, 2011 #
Elliptical Trainer warm up/down 10:00 [1]
Running warm up/down 25:00 [1]
shoes: Asics Gel DS 15
Running intervals 30:00 [5]
shoes: Asics Gel DS 15
Meadows intervals again. 5 x 1k at about 4'05, last at 4'00. Still really tired from Sunday. Hamstrings very tight - took a lot of warming up but just managed to loosen up enough to do the session. R. achilles sore to touch afterwards but sort of fine-ish.
Monday Jan 17, 2011 #
Note
(rest day)
Really tired.
Sunday Jan 16, 2011 #
Running warm up/down 15:00 [1]
shoes: VJ Falcons 2
Orienteering race 1:02:30 [5]
shoes: VJ Falcons 2
STAG Glasgow Parks Challenge 3 race event...
First up: Bellahouston Park. Bit of a X-country running course. Only real error about 5s going 5 to 6 - I'd been planning to go round to the right but was distracted by another runner who went into the walled area which left me standing still for a few seconds while I checked what I was doing.
Tollcross Park - quite clean. Surprised to find I had the same first 3 controls as the Vets course and ran first few legs just behind JonX. 3-4 went a bit left of line to avoid some grot but it looks like going further left still and sticking to the paths was quicker. I'll be interested to see from Routegadget if anyone went straight.
Chasing Start at Drumpellier. Lots of fast people at the front then a gap to 4 consecutive ESOC runners... AndrewD had 90s or so and disappeared into the distance. AndrewL and CraigN were 14s and just over 14s behind so I figured I needed to stay accurate to keep ahead. Kept the gap level-ish for the first 3 controls which I got spot on but then went astray on 4 - strayed left of bearing. Should have taken the safer option of attacking from the path bend rather than trying to go the whole way straight. Ended up behind but caught Andrew and Craig up over the next couple of controls and ran with them to 10. At 10 I figured I was going to get outrun at the finish and detoured left to see if the road route was quicker... but when I got to the road it was raised and sounded busy so I assumed I couldn't run on it and basically ended up throwing 20s away. Should either have done the obvious and gone straight or followed through my plan and gone up to the road.
Pretty happy with that - my speed is definitely picking up. Achilles doesn't feel too bad.
First up: Bellahouston Park. Bit of a X-country running course. Only real error about 5s going 5 to 6 - I'd been planning to go round to the right but was distracted by another runner who went into the walled area which left me standing still for a few seconds while I checked what I was doing.
Tollcross Park - quite clean. Surprised to find I had the same first 3 controls as the Vets course and ran first few legs just behind JonX. 3-4 went a bit left of line to avoid some grot but it looks like going further left still and sticking to the paths was quicker. I'll be interested to see from Routegadget if anyone went straight.
Chasing Start at Drumpellier. Lots of fast people at the front then a gap to 4 consecutive ESOC runners... AndrewD had 90s or so and disappeared into the distance. AndrewL and CraigN were 14s and just over 14s behind so I figured I needed to stay accurate to keep ahead. Kept the gap level-ish for the first 3 controls which I got spot on but then went astray on 4 - strayed left of bearing. Should have taken the safer option of attacking from the path bend rather than trying to go the whole way straight. Ended up behind but caught Andrew and Craig up over the next couple of controls and ran with them to 10. At 10 I figured I was going to get outrun at the finish and detoured left to see if the road route was quicker... but when I got to the road it was raised and sounded busy so I assumed I couldn't run on it and basically ended up throwing 20s away. Should either have done the obvious and gone straight or followed through my plan and gone up to the road.
Pretty happy with that - my speed is definitely picking up. Achilles doesn't feel too bad.
Saturday Jan 15, 2011 #
Elliptical Trainer warm up/down 15:00 [1]
Rowing Machine 25:00 [3]
Friday Jan 14, 2011 #
Elliptical Trainer warm up/down 20:00 [1]
Running 25:00 [2]
shoes: Asics Gel DS 15
5' @ 11.5 kph, 20' @ 12.5 kph
Thursday Jan 13, 2011 #
Note
(rest day)
Wednesday Jan 12, 2011 #
Strength and Conditioning 45:00 [3]
ESOC Circuits + misc. Program changed a bit. Took it easy (e.g. skipped shuttle runs) as still tired enough from yesterday I could hurt something fairly easily.
Tuesday Jan 11, 2011 #
Elliptical Trainer warm up/down 10:00 [1]
Running warm up/down 25:00 [1]
shoes: Asics Gel DS 15
Running intervals 30:00 [4]
shoes: Asics Gel DS 15
Back to Meadows intervals for the first time in a very, very long time. Almost no achilles pain - a little bit at the beginning of the 5th interval - delighted - getting back to a condition where I can do this has been a long term goal. Didn't push it flat out... I'll build up to that.
Just over 4' for the first four, just under for the last one. Way slower than I used to be but don't really care. If I can do this regularly I'll speed up quickly.
Just over 4' for the first four, just under for the last one. Way slower than I used to be but don't really care. If I can do this regularly I'll speed up quickly.
Monday Jan 10, 2011 #
Elliptical Trainer 20:00 [1]
Rowing Machine 20:00 [1]
Easy again.
Sunday Jan 9, 2011 #
Elliptical Trainer 20:00 [1]
Rowing Machine 25:00 [1]
Easy recovery session.
Saturday Jan 8, 2011 #
Running 1:50:00 [1]
shoes: VJ Falcons 2
Fresh snow... so ran from the door in dobs again - to and from Corstorphine Hill plus two loops around/over the hill. Not fast but steady enough. Then went to watch the cross country at Holyrood Park.
Friday Jan 7, 2011 #
Note
(rest day)
Thursday Jan 6, 2011 #
Elliptical Trainer 20:00 [1]
Running (Treadmill) 25:00 [2]
shoes: Asics Gel DS 15
5' @ 11.2 kph, 20' @ 12.5 kph
Rowing Machine 30:00 [1]
Base of left hamstring sore - just tired I think. Eased off after 5 mins. Rest day tomorrow.
Wednesday Jan 5, 2011 #
Elliptical Trainer 20:00 [1]
Strength and Conditioning (Circuits) 25:00 [3]
Stepper 25:00
Tuesday Jan 4, 2011 #
Elliptical Trainer 20:00 [1]
Running 25:00 [2]
shoes: Asics Gel DS 15
5' @ 11.5 kph, 20' @ 12.5 kph.
Rowing Machine 25:00 [1]
Monday Jan 3, 2011 #
Elliptical Trainer 30:00 [1]
Rowing Machine 30:00 [1]
Stepper 30:00 [1]
Sunday Jan 2, 2011 #
Orienteering 1:00:00
shoes: VJ Falcons 2
ESOC Hair of the Dog event at Cammo, dropping my SI card... + collecting a few of the controls + another loop looking for my SI card... which I found! Just where I crossed a fence near the end! Icy underfoot. Good fun and nice to get out for some faster running.
Saturday Jan 1, 2011 #
Note
(rest day)
2011 - the plan...
Still limited by achilles tendonitis (it's not been so good the last week or two, possibly just because I've upped the strengthening exercises again) but it's getting better all the time. So...
Get another long run in next weekend then see if I can do some long intervals without aggravating my achilles tendons. If so, plan is to do long intervals (on tarmac) and a threshold-ish run (on a treadmill) during the week + orienteer as much as possible at weekends with hill runs/races when there's no O + keep up the cross-training and achilles exercises seeing as they seem to be working. That's the maximum training benefit for minimum road miles I can think of...
...if that works, start another macrocycle in June with more length over the summer, more speed in autumn. Then again, "No battle plan survives contact with the enemy" (Helmuth von Moltke the Elder).
Still limited by achilles tendonitis (it's not been so good the last week or two, possibly just because I've upped the strengthening exercises again) but it's getting better all the time. So...
Get another long run in next weekend then see if I can do some long intervals without aggravating my achilles tendons. If so, plan is to do long intervals (on tarmac) and a threshold-ish run (on a treadmill) during the week + orienteer as much as possible at weekends with hill runs/races when there's no O + keep up the cross-training and achilles exercises seeing as they seem to be working. That's the maximum training benefit for minimum road miles I can think of...
...if that works, start another macrocycle in June with more length over the summer, more speed in autumn. Then again, "No battle plan survives contact with the enemy" (Helmuth von Moltke the Elder).