Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AlistairH

In the 31 days ending Jul 31, 2013:

activity

time

miles

Running

16:32:41

114.5

(8:40)

184.27

(5:23)

Orienteering

3:05:07

18.73

(9:53)

30.14

(6:09)

Rowing Machine

1:08:40

Total

20:46:28

133.23

214.41

averages - weight:76.2kg

1:51

0:00

» now

Tuesday Jul 30, 2013 #

Running warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: Orocs

Orienteering race 1:02:28 [5] 9.62 km (6:30 / km)
shoes: Orocs

Day 3, Culbin - not the nice east bit but a bit futher west, with quite a bit of heather. 12th, +19%. Early start didn't help (particularly for the end bit). 4th at 4 after reasonable running start, including taking the road way to 2 as I didn't want to get tired early on with lots of heather running to follow and wanted to look at the map, then lost a minute at 5 (too far right - no excuse on a short leg) and once we got back into the forest after 9 and there was more heather to run I sort of tailed off, dropping from 10th to 23 in last few controls. 2'50 down at halfway in time, 9'59 down at end. Ran out of strength for the terrain running really. Looking forward to rest day.

Monday Jul 29, 2013 #

Running warm up/down 10:00 [1] 1.6 km (6:15 / km)
shoes: Mudroc 290

Late again.

Orienteering race 1:04:47 [5] 10.8 km (6:00 / km)
shoes: Mudroc 290

Day 2, Carse of Ardesier. 6th...+3% (1'58"). Much better and good confidence boost. Started well, fastest split to 2 and was in 2nd place at 3 before binning a minute at 4 - just a lack of confidence - I was right of the line and decided to look a little further right before committing to going back left - another 20" at 5 being overcautious. 50" at 7 - lack of confidence again pulling up way too soon approaching along the hill past 2 and 50" at 8, taking too far round a route, again not confident to go straight. Then fastest for the rest of the course...

Sunday Jul 28, 2013 #

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Mudroc 290

Arriving fairly late...

Orienteering race 57:52 [5] 9.72 km (5:57 / km)
shoes: Mudroc 290

Day 1 of Moray 2013 @ Lossie. 16th, +20.5%. Felt good running but way too many mistakes - 65" @ 1, 30" @ 2, 10" @ 4, 90" @ 7 (overshooting a control near a path bend), 50" @ 14 - clearly running well, 2nd fastest split on running leg 17, but this is an orienteering competition...

Saturday Jul 27, 2013 #

Rowing Machine 20:00 [2]
weight:75.3kg

Friday Jul 26, 2013 #

Note
weight:75.9kg (rest day)

Thursday Jul 25, 2013 #

Note
weight:75.9kg (rest day)

Wednesday Jul 24, 2013 #

Note
weight:75.3kg (rest day)

Tuesday Jul 23, 2013 #

Running 1:09:00 [3] 13.29 km (5:12 / km)
weight:75.9kg shoes: Asics Gel DS 17 White 6

Martin's Intervals. 4'22, 4'23, 4'22, 4'24, 4'22 (thunderstorm), ave. 4'22.6 = 3'29.6/km. PB for the session, and actually managed to pace myself for once. Left achilles quite sore warming up.

Monday Jul 22, 2013 #

Running 28:50 [1] 3.6 mi (8:01 / mi)
weight:76.3kg shoes: Asics Gel DS 17 White 6

Lunchtime run in the sun. Felt really easy at the beginning but still tired. There has been a small but sharp pain in my left achilles on Friday, Sunday and today. Hmmm.

Rowing Machine 24:30 [2]

5k row.

Sunday Jul 21, 2013 #

Running 1:51:20 [1] 21.01 km (5:18 / km)
weight:76.9kg shoes: Asics Gel DS 17 White 6

Long run round Arthur's Seat - cool breeze earlier on but getting hot by the end. Still waiting for the day a 13 mile steady run feels easy enough - legs generally feeling sore from half way. Some sharp left achilles pain. Careful.

Saturday Jul 20, 2013 #

Rowing Machine 24:10 [1]
weight:76kg

5k row - an hour after eating (can't do that for running). Feel good for it, must do more again, although gentle pain left hip flexor reminded me why I drifted out of it.

Friday Jul 19, 2013 #

Running 38:00 [1] 4.6 mi (8:16 / mi)
weight:76.3kg shoes: Asics Gel DS 17 White 6

Don't feel too bad today. Left achilles sore but legs fresh. I really didn't put any effort in yesterday.

Thursday Jul 18, 2013 #

Running 1:37:00 14.04 km (6:55 / km)
weight:77.1kg shoes: Asics Gel DS 17 White 6

Trotter Training on Blackford Hill, pre-barbecue. 7 x 2' hill reps in peloton with each person pushing for 30". Was really quite poor, last overall on the first one and then less, but still quite, useless for the remainder. To some extent I'm generally tired but I really haven't made any progress on sorting out strength. Once I've got use to my current mileage goal, the next goal has to be to sort out hill strength.

Wednesday Jul 17, 2013 #

Running warm up/down 22:00 [1] 2.5 mi (8:48 / mi)
weight:77.1kg shoes: Asics Gel DS 17 White 6

Running race 11:57 [4] 2.0 mi (5:58 / mi)
shoes: Asics Gel DS 17 White 6

Meadows 2 mile race, although questionable whether I was racing. Nice evening for it anyway.

Tuesday Jul 16, 2013 #

Running 32:35 [1] 5.65 km (5:46 / km)
weight:77.1kg shoes: Asics Gel DS 17 White 6

Easy run - feeling quite beaten up from Sunday. Intervals out the question.

Monday Jul 15, 2013 #

Note
(rest day)

Sunday Jul 14, 2013 #

Running race 1:32:56 [5] 21.5 km (4:19 / km)
shoes: Gel Trabuco 14

Northumberland Coastal Run. 31/891, +13.3%.

Great fun this - I had thought it was a race along the coastal path, but it wasn't really, it was a race by whatever route was fastest which meant running along 3 x 2 mile beach stretches, connected with some path and road. Really enjoyable as the sea fog gradually lifted - it was a surreal feeling running along these big expanses of sand with mist, and the finish eventually appearing through a haze.

Looks like the distance is more like 13.3 miles than the advertised 14 and that did partly contribute to me going off too fast (having looked at previous years results and concluding I should go off at 4 min/k) - the sand does slow things down a bit - really finding it hard work to keep up my place for most of the race and overcooked things when trying to catch a group in front at one point. along with another person who had caught me, and then went backwards for a bit. Stopped to walk on a hill while I had a gel for 30 seconds at one point which did help me get going again. Managed to pull up 20-30 seconds in last two miles as I reassured myself there wasn't too far left. Generally felt as if I wasn't breathing that hard at this rate but not strong enough yet to keep a good pace up - need more long runs before I am quite ready for a decent half marathon. Really enjoyable race though.

20'52, 22'16, 21'45 for first 3 x 5k then 21'16 for a 5k from about 17.2-22.2.

Saturday Jul 13, 2013 #

Note
(rest day)

10 mile walk along a bit of the Hadrian's wall path.

Friday Jul 12, 2013 #

Running 27:10 [1] 3.5 mi (7:46 / mi)
weight:76.2kg shoes: Asics Gel DS 17 White 6

Still feeling surprisingly tired and sore - I'm still some way from the point where a 45 mile week doesn't wipe me out. Anyway, this is beginning to look like a tapering week so I'd better try to run well at the weekend.

Thursday Jul 11, 2013 #

Note
weight:75.9kg (rest day)

Wednesday Jul 10, 2013 #

Running 24:00 [1] 4.0 km (6:00 / km)
weight:75.9kg shoes: Asics Gel DS 17 White 6

Running race 11:30 [5] 2.0 mi (5:45 / mi)
shoes: Asics Gel DS 17 White 6

Meadows 2 mile race. Felt really tired, had to run there fairly hard as a bit late, tried some strides but no get up and go. However, found myself following DanC and decided to stick with him. This caused me to put some actual effort in and I didn't feel so bad at the end of a mile and tried following Huw when he went past. That didn't entirely work but pulled me along. Very hard work keeping ahead of fast closing Dan on the last section and spent a good 15 seconds slumped against a tree hurting afterwards.

So did put some effort in, in the end, despite being tired. Not sure this bodes well for my doing a 10k at this sort of speed shortly (which is a goal) but I was really quite tired so you never know.

Tuesday Jul 9, 2013 #

Running 33:42 [1] 6.29 km (5:21 / km)
weight:75.9kg

Monday Jul 8, 2013 #

Running 46:04 [1] 8.21 km (5:37 / km)
weight:76.1kg shoes: Asics Gel DS 17 White 6

Easy evening run on Corstorphine Hill on a warm humid evening. Lovely summer day to be out and about. Tired though. Lots of easing off still to do if I want to run reasonably at the weekend.

Sunday Jul 7, 2013 #

Note
weight:76.1kg (rest day)

Still feeling quite sore.

Saturday Jul 6, 2013 #

Running race 1:41:50 [5] 15.02 km (6:47 / km)
weight:76.5kg shoes: Mudroc 290

Dollar Hill race on a sunny day. 32nd. +25.0%. It was clear straight away I was still tired, not much speed along the first road. However, I did a fairly reasonable job on the ascent of Whitewhisp Hill, in about 22nd I think. Got to the top then got my head down to run along the tops, but that wasn't really happening - must have overdone it on the ascent. Paused when I came across DaveF who was standing still having been near the lead then bonked and ended up giving him my water supply. Didn't really make any progress in the running section, just tired really. Lost 6 places on the final descent - could have been worse but I think that was about 2-2.5 minutes.

Feeling quite beaten up afterwards - gut bad again. Still lovely day to get out on the Ochils.

Friday Jul 5, 2013 #

Running 28:42 [3] 3.5 mi (8:12 / mi)
weight:76.5kg shoes: Asics Gel DS 17 White 6

Lunchtime run - still very tired quads.

Thursday Jul 4, 2013 #

Running 38:16 [1] 7.4 km (5:10 / km)
weight:76kg shoes: Asics Gel DS 17 White 6

Easy run - stiff quads from yesterday. Felt fine to start with but pretty tired afterwards. Really better ease off tomorrow.

Wednesday Jul 3, 2013 #

Running warm up/down 12:00 [1] 2.0 km (6:00 / km)
weight:76kg shoes: Mudroc 290

Due to being a bit late, and the Murray game, not much warm up.

Running race 32:08 [5] 5.0 km (6:26 / km)
shoes: Mudroc 290

Turnhouse Hill Race. Large HBT turnout as double points award for Grand Prix... struggled up first bit of hill but course usefully then had a good rough path, ideal for orienteers, where I got lots of places back. Hard work up the hill, held my place except for AndyS strolling past, lost a net 5 places on the descent, particularly the very steepest parts, got them back on the next bit of path and (somehow) very final bit of descent. Good fun and not too knackered after intervals yesterday. Lovely evening for it.

Tuesday Jul 2, 2013 #

Running warm up/down 30:00 [1] 4.0 mi (7:30 / mi)
weight:76kg shoes: Asics Gel DS 17 White 6

Weight going down again. Feeling not too bad.

Running intervals 25:00 [5] 6.0 km (4:10 / km)
shoes: Asics Gel DS 17 White 6

Martin's Intervals. Started off well with 4'22, 4'26 then lost it a bit, had overcooked it and got a stitch, so 4'40, then did a 1k in 3'38 then finished with 4'17 for the long (PB for single one). Ave. 3'34/km although not exactly consistent.

Definitely positive signs.

Monday Jul 1, 2013 #

Running 38:41 [1] 7.4 km (5:14 / km)
weight:76.5kg shoes: Asics Gel DS 17 White 5

Tired, but not too bad.

« Earlier | Later »