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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AlistairH

In the 31 days ending Oct 31, 2012:

activity # timemileskm+m
  Running21 15:46:55 105.91 170.45
  Orienteering4 5:31:31 29.78(11:08) 47.93(6:55) 633
  Rowing Machine5 1:15:00
  Strength and Conditioning4 20:00
  Stepper1 15:00
  Total24 23:08:26 135.7 218.38 633
averages - weight:76.1kg

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Wednesday Oct 31, 2012 #

Running 36:16 [1] 6.89 km (5:16 / km)
weight:75.3kg shoes: Asics Gel DS 17 No. 2

Random evening run. Not feeling too bad.

Rowing Machine 15:00 [1]

Strength and Conditioning 5:00 [3]

I'm not currently progressing at strength stuff now that I'm not doing it very frequently but I am holding my previous level. That will have to do for now and at some point I should have another push.

Tuesday Oct 30, 2012 #

Running 58:30 intensity: (15:00 @1) + (15:00 @2) + (28:30 @5) 12.35 km (4:44 / km)
weight:76.5kg shoes: Asics Gel DS 17 No. 2

Martin's intervals. Late for start so joined first one 100m in... then 4'36, 4'34, 4'38, 4'30, av. 4'34.5 = 3'39 / km.

Happy with that considering generally a bit tired from training.

Monday Oct 29, 2012 #

Note
weight:76.5kg (rest day)

Quite tired. Better have an easier week.

Sunday Oct 28, 2012 #

Running 1:54:15 [3] 21.11 km (5:25 / km)
shoes: Asics Gel DS 17 No. 2

Rather tired 3 laps of AS. Almost bailed after the 2nd but finished planned session - slow though by the end.

Saturday Oct 27, 2012 #

Running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: Orocs

Running race 16:31 [5] 4.0 km (4:08 / km)
weight:75.8kg shoes: Orocs

National X-Country @ Cumbernauld. 3rd leg in B team. +29%. Happy enough with 16'31 as was fairly tired. Took it fairly easy for first few minutes up a couple of hills - several people stormed past right at the beginning and got the best part of 50m ahead - caught them again near the end and one or two others to boot so net up one place. Team was 59/103.

Results

Friday Oct 26, 2012 #

Note
weight:75.8kg (rest day)

Thursday Oct 25, 2012 #

Running intervals 1:17:00 intensity: (52:00 @1) + (10:00 @3) + (15:00 @5) 14.4 km (5:21 / km)
weight:75.8kg shoes: Asics Gel DS 17 No. 2

HBT Intervals. Fibonacci sequence: 1', 1' , 2', 3', 5', 3', 2' ,1' 1'. I really wanted to do more sprinty stuff so blatantly did the 1' and 2' intervals hard and didn't push the 3' and 5' intervals.

Cold clear night. Some people were trying out Brooks shoes in a 3 chimneys/Brooks promotion.

Quite chuffed with how much my recovery time has improved. Used to still be unable to do fairly good training 2 days after another tough session.
C • Martin's and HBT 2

Wednesday Oct 24, 2012 #

Running 36:00 [1] 6.5 km (5:32 / km)
weight:75.9kg shoes: Asics Gel DS 17 No. 2

Rowing Machine 15:00 [1]

Strength and Conditioning 5:00 [3]

Hmmm.... did 2 x 8 x 140kg seated leg press and thought I would up to 145kg... hurt something outside left knee. Stopped immediately and walked/jogged home. Icing. Hopefully will avoid a problem.

Tuesday Oct 23, 2012 #

Running 1:03:00 [3] 12.0 km (5:15 / km)
weight:76.1kg shoes: Asics Gel DS 17 No. 2

Martin's intervals on a damp, foggy night. Turned up 5 seconds before start. 4'38, 4'34, 4'38, 4'36, 4'31. Av. 4.35.4 = 3'40 / km.

Feeling quite strong and pretty good - not reflected in time though.

Monday Oct 22, 2012 #

Note
weight:76.1kg (rest day)

Sunday Oct 21, 2012 #

Orienteering warm up/down 25:00 [1] 4.0 km (6:15 / km)
weight:76.1kg shoes: Orocs

Orienteering race 1:55:00 [3] 11.56 km (9:57 / km) +320m 8:44 / km
shoes: Orocs

SOL Brown Course @ Doon Hill, Aberfoyle. Proper event to sort real orienteers from road runners who like maps (sadly I fall into second category). Really didn't do very well - tough work (despite some very nice bits of forest) and not a day to have another race in the legs. Good challenging course and nav was basically fine apart from some control circle details, particularly later, when tired, just didn't run very well at all.

Hard to believe this was a shorter distance than yesterday!
C • Legs 2

Saturday Oct 20, 2012 #

Running warm up/down 6:00 [1] 1.0 km (6:00 / km)
weight:76.1kg shoes: Orocs

Orienteering 59:12 [5] 12.35 km (4:48 / km) +155m 4:31 / km
shoes: Orocs

SOUL 6 @ Dunblane. Really enjoyable course - lots of muddy park sections to break up the tarmac. Was 11th by control 4 and stayed there apart from for a couple of controls after error at 14. Won by SimonG. +17.9%. Was +13.7% before daft error leaving 13.

Lost 10" at 2 (hesitating when finding crossable fence not appetising), 10" at 10 (starting to run towards the number 10 not the control circle), 40" at 11 (excessively long route - not quite sure why I did it - I think I had planned my route from control circle 8), 2' at 13 (180 degree error turning map over at wrong time, poss. also distracted by presence of JegorK), 30" at 17 (10" pause at control when realised planned route not possible then minor probs on route), 15" at 19 (going west, was going to go back east but thought it might be easier running/planning time), 30" at 24 (route choice - using a rough path rather than tarmac).

Results

Was 4th in SOUL... if I had not mispunched at Strathaven and got 93 points I would have been 2 points behind AndrewL, but still 4th.

SOUL Results

Friday Oct 19, 2012 #

Note
weight:76.9kg (rest day)

Thursday Oct 18, 2012 #

Running intervals 31:32 intensity: (21:32 @1) + (10:00 @5) 5.9 km (5:21 / km)
weight:77.1kg shoes: Asics Gel DS 17 No. 2

Evening run with some sprints in light rain.

Weight really spiked up this week, starting immediately after the 12 mile run that was meant to get my weight back on the negative track. Must get grip quick.

Wednesday Oct 17, 2012 #

Note
weight:76.8kg (rest day)

Tuesday Oct 16, 2012 #

Running 53:10 intensity: (24:10 @1) + (29:00 @5) 10.5 km (5:04 / km)
weight:76.8kg shoes: Asics Gel DS 17 No. 2

Martin's Intervals. Did long (1.25k) this time. Joined first one 100m in and lagged quite badly then 4'34, 4'30, 4'32ish, 4'29.

Interesting - less recovery so slightly more measured pace but felt better as session went on.

Monday Oct 15, 2012 #

Stepper 15:00 [1]
weight:76.8kg

Rowing Machine 15:00 [1]

Strength and Conditioning 5:00 [3]

Sunday Oct 14, 2012 #

Running 1:46:22 [1] 20.02 km (5:19 / km)
weight:75.9kg shoes: Asics Gel DS 17 No. 2

Slow long run.

Saturday Oct 13, 2012 #

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Orocs

Running race 15:25 [5] 4.0 km (3:51 / km)
shoes: Orocs

East District X-Country @ Camperdown Park. +26.0%. Small HBT turnout due to clashes. Ran 4th leg, team (Michael G / Adam / James B + self) 27/50. Rather wet.

Friday Oct 12, 2012 #

Rowing Machine 15:00 [1]
weight:76.1kg

A bit token.

Thursday Oct 11, 2012 #

Running intervals 34:07 intensity: (28:07 @3) + (6:00 @5) 6.57 km (5:12 / km)
weight:76.1kg shoes: Asics Gel DS 17 No. 2

5x300m sprints in the rain.

Wednesday Oct 10, 2012 #

Running 34:17 [1] 6.58 km (5:13 / km)
weight:75.8kg shoes: Asics Gel DS 17 No. 2

Evening run, feeling quite good.

Tuesday Oct 9, 2012 #

Running intervals 1:01:00 intensity: (34:00 @1) + (27:00 @5)
weight:75.8kg shoes: Asics Gel DS 17 No. 2

Went to Meadows intervals for first time in ages. Joined first one part way as late so no time then 3'28, 3'31, 3'32, 3'33 dying gradually after going off too fast. AndrewD applying pressure and then beating me on last one.

This is a really good session and fun though HBT session is, this is prob. better for me. That is a few seconds faster than I was doing last time I went to this session regularly. But I've lost a few kilos in the interim and suspect I would have managed to knock a few seconds off even without weight loss if I had stuck to this. And when I got my best times I was doing a good interval session not unlike this weekly. Hmmm.

Monday Oct 8, 2012 #

Note
weight:75.9kg (rest day)

Sunday Oct 7, 2012 #

Running warm up/down 9 [1] 1.5 km (6 / km)
weight:75.9kg shoes: Orocs

Orienteering 1:33:44 [4] 11.85 km (7:55 / km) +158m 7:25 / km
shoes: Orocs

O @ Calder Wood. SoSoL Brown Course. 9/21 +13.8% to RobinG. Extreme grot in places and some dodgy bits of map (large unmapped path just above 1 being most egregious!) - still, lovely weather and enjoyed it. Lots of minor errors but no huge ones - 3 mins on 18 (hunting for boulder in deep veg on very steep slope which I didn't do TOO badly, just slowly). With 5th +8.6% as far as 15/22 then must have slowed when it went back into grotty kind of legs. Attitude failure?

Results

Saturday Oct 6, 2012 #

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Asics Gel DS 17 No. 2

Orienteering race 38:35 [5] 8.17 km (4:43 / km)
weight:75.9kg shoes: Asics Gel DS 17 No. 2

SOUL 6 @ Livingston Dedridge. 4th after simong, Andrewandandrew. Really enjoyed the course and running quite well. Two significant errors though - 9-10 I meant to go right of line but must have gone left after the trees, hesitated then continued south to the road at which point Simon appeared having gone north. Then fluffed leaving 13 - meant to go NW but must have gone NE and didn't see Simon again. Ran up a short dead end 18-19. 21-22 went south - hasn't seen there was a bridge 1cm along straight line and so had thought north route was a bit longer than it was. Looks like about 25" at 9, 30" at 14, surprisingly nothing lost at 22, 15 went well.

Could do with pausing a bit more when losing contact - at 9-10 and 13-14 a couple of extra seconds would have saved quite a bit of time.

Results

Friday Oct 5, 2012 #

Note
weight:76.1kg (rest day)

Thursday Oct 4, 2012 #

Running 1:01:53 intensity: (41:53 @1) + (20:00 @4) 10.96 km (5:39 / km)
weight:75.9kg shoes: Asics Gel DS 17 No. 2

HBT - Martin's style intervals... did 5 x 1k. Joined first part way and mostly 3'45 (keeping it easy due to weekend races) with one at 3'32.
C • Easy? 5

Wednesday Oct 3, 2012 #

Running 39:06 [1] 7.31 km (5:21 / km)
weight:75.9kg shoes: Asics Gel DS 17 No. 2

Gentle evening tarmacathon. Feeling kind of fresh but legs also kind of aching.

Tuesday Oct 2, 2012 #

Running intervals 40:15 intensity: (30:15 @1) + (10:00 @4) 7.6 km (5:18 / km)
weight:75.9kg shoes: Asics Gel DS 17 No. 2

Easy run with 5 x 300m-ish sprints. Still quite sore from the weekend so not overdoing it, but I think that doing even a bit of this is helping.

Monday Oct 1, 2012 #

Running 32:07 [1] 5.76 km (5:35 / km)
weight:76.1kg shoes: Asics Gel DS 17 No. 2

Pleasant evening run although I could have avoided the rain if I had used this...

Rowing Machine 15:00 [1]

Strength and Conditioning 5:00 [3]

Included 6,7,6 x 140kg seated leg press, hard work; 3 x 6 x 65kg quad extension.

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