Training Log Archive: AlistairHIn the 31 days ending May 31, 2011:
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Tuesday May 31, 2011 #
Running warm up/down 45:00 [1]
shoes: Asics Gel DS16
Running intervals 25:00 [5]
shoes: Asics Gel DS16
Monday May 30, 2011 #
Note
(rest day)
Sunday May 29, 2011 #
Orienteering race 56:50 [5] 6.0 km (9:28 / km) +240m 7:54 / km
shoes: Orocs
Really enjoyed myself and very happy with result. First leg was dangerous - was not in control and definitely relying on first leg pack behaviour - but ended up having to navigate into the control - went past wrong control but worked out quickly which one it was so got it fine. Was happy on the run to 4 to be keeping up with JohnM, DaveR and JonX who have all effortlessly ran away from me earlier this year - I suspect they were all tired from yesterday and I wasn't, but still a useful confidence boost. Pulled up on a control before mine on 5. Went past 7, as did DaveR, and went back. Got past a group including AliR in the forest from 10-11 which I was quite happy about (managing to overtake in terrain rather than a path). Was with JohnM at 20 - the only catch being that I hadn't been to 19 yet having skipped a control in my mind (struggling to keep my place on the map with a thumb compass) - lost about 1'30. Pretty chuffed (not with that leg but rest of race).
Saturday May 28, 2011 #
Orienteering race 40:00
shoes: VJ Falcons 2
Friday May 27, 2011 #
Note
(rest day)
Thursday May 26, 2011 #
Elliptical Trainer warm up/down 15:00 [1]
Rowing Machine 30:00 [1]
Strength and Conditioning 15:00 [3]
Wednesday May 25, 2011 #
Note
(rest day)
Tuesday May 24, 2011 #
Running warm up/down 45:00 [1]
shoes: Asics Gel DS16
Running intervals 25:00 [4]
shoes: Asics Gel DS16
Monday May 23, 2011 #
Elliptical Trainer 15:00 [1]
Rowing Machine 15:00 [2]
Strength and Conditioning 10:00 [3]
Sunday May 22, 2011 #
Running 2:00:00
shoes: Asics Gel DS16
My achilles tendons didn't like this amount of tarmac. They'll be OK and I could probably do a road race or two now if I felt like it but I think they would get bad again if I went back to daily tarmac pounding.
Saturday May 21, 2011 #
Elliptical Trainer warm up/down 15:00 [1]
Rowing Machine 15:00 [1]
Strength and Conditioning 10:00 [1]
Friday May 20, 2011 #
Running 50:00
shoes: Asics Gel DS16
Thursday May 19, 2011 #
Note
(injured) (rest day)
Wednesday May 18, 2011 #
Note
(injured) (rest day)
Tuesday May 17, 2011 #
Running warm up/down 40:00 [1]
shoes: Asics Gel DS16
Running intervals 25:00 [5]
shoes: Asics Gel DS16
Monday May 16, 2011 #
Note
(rest day)
Sunday May 15, 2011 #
Running warm up/down 10:00 [1]
Orienteering race 47:13 [5] 5.4 km (8:45 / km) +170m 7:33 / km
shoes: VJ Falcons 2
Agreed to swap legs with CraigN who unfortunately didn't have a good run and so I set off into the woods by myself, with the sound of the leaders passing through the spectator control in the distance.
Ran quite hard and enjoyed myself - small miss at 8 (45"), started running 9-11 before realising so lost 1'50 at 10 (hadn't realised it was so much at the time), smallish miss at 17 (1'), stupidly tried to chase after one of the SHUOC runners when getting lapped on 18 (1'). Out in 27th, back in 27th... but closed gap to 26th from 9 mins to 3 mins and AndrewL picked us up to 26/28... oh well!
Saturday May 14, 2011 #
Orienteering race 1:43:30 [5] 10.4 km (9:57 / km) +360m 8:29 / km
shoes: VJ Falcons 2
Hmmm.... was running at +22% for first 10 controls then sort of +25%, then fell off a bit of a cliff. Too many errors: 0'45@ 13, 1'30 @ 14, 4'50 @ 21, 0'50 @ 23, 1'25 @ 25. Corrected most of them fairly efficiently but the error at 21 was annoying, particularly as I was failing to execute the safe option - should just have had the guts to run straight and maybe taken the time to run a very accurate bearing - there weren't many features to follow but there were enough and it was open forest round a control site guarded by two obvious bits of thicket.
Alright-ish, particularly given that this is hardly my favourite terrain type, but annoyed I didn't keep it together.
Friday May 13, 2011 #
Note
(rest day)
Thursday May 12, 2011 #
Running 55:00
shoes: Asics Gel DS16
Wednesday May 11, 2011 #
Note
(rest day)
Tuesday May 10, 2011 #
Running warm up/down 45:00 [1]
shoes: Asics Gel DS16
Running intervals 25:00 [5]
shoes: Asics Gel DS16
Monday May 9, 2011 #
Running warm up/down 25:00 [1]
shoes: Asics Gel DS16
Rowing Machine 20:00 [3]
Sunday May 8, 2011 #
Running warm up/down 10:00 [1]
shoes: VJ Falcons 2
Orienteering race 1:53:00 [4] 10.3 km (10:58 / km) +385m 9:15 / km
shoes: VJ Falcons 2
Saturday May 7, 2011 #
Note
(rest day)
Friday May 6, 2011 #
Elliptical Trainer 15:00 [1]
Rowing Machine 27:00 [2]
Strength and Conditioning 12:00 [3]
Thursday May 5, 2011 #
Running 55:00
shoes: Asics Gel DS16
Achilles tendons felt worse today for the rest yesterday.
Wednesday May 4, 2011 #
Note
(rest day)
Tuesday May 3, 2011 #
Running warm up/down 35:00 [1]
shoes: Asics Gel DS16
Running intervals 25:00 [5]
shoes: Asics Gel DS16
Monday May 2, 2011 #
Elliptical Trainer warm up/down 15:00 [1]
Rowing Machine 25:00 [3]
Strength and Conditioning 10:00 [3]
Sunday May 1, 2011 #
Running 1:48:00 [1]
shoes: Asics Gel DS16