Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AlistairH

In the 31 days ending May 31, 2014:

activity

time

miles

Running

19:07:55

147.48

(7:47)

237.34

(4:50)

895

Orienteering

1:42:46

7.21

(14:15)

11.6

(8:52)

317

Total

20:50:41

154.69

(8:05)

248.94

(5:01)

1212

averages - weight:74kg

3:06

0:00

» now

Saturday May 31, 2014 #

Orienteering race 1:42:46 [5] 11.6 km (8:52 / km) +317m 7:48 / km
weight:72.8kg shoes: Mudroc 290

British O Champs Long. 9th on M40long-but-with-NickB-running-elite. Well, it's been a while since I've been orienteering (which showed) and my legs still don't feel right, but had fun. 30" lost on 1 (too high, too short, it's going to be one of those days...), 2'30 on 3 (vague attack point), 30' on 4 (got following the tree line wrong in the middle of the leg), at least 2' on 6 (it doesn't show as an error on Winsplits but I made it up the hill as far as the road), 30" on 13 (missed the ride), 80" on 17 (went round the base of the slope then up, why?), 45" at 18 (brain shutting down). General lack of confidence plus lack of attention to detail.

Most fun though and a good kick up the backside was getting caught by winner AndyS and 3rd place RichardB slogging up the heather to 7. They were racing each other fairly hard at that point (I think Andy had just caught Richard at 6) and I joined in for a while. Was comfortable keeping up on the level but almost got dropped on the hill into 9 and was then dropped on the hill after 12. Quite good for motivation - they are clearly faster than me uphill, but mostly just uphill. Legs still feeling beaten up from the marathon and really quite tired near the end.

Friday May 30, 2014 #

Running 26:30 [1] 5.4 km (4:54 / km)
weight:73.3kg shoes: Asics GT1000-2 White/Yellow No

Tried running again. A peculiar combination of feeling great aerobically and legs still sore.

Thursday May 29, 2014 #

Note
(rest day)

Wednesday May 28, 2014 #

Note
(rest day)

Tuesday May 27, 2014 #

Note
(rest day)

Monday May 26, 2014 #

Note
weight:73.3kg (rest day)

Sunday May 25, 2014 #

Running race 3:06:26 [5] 42.19 km (4:25 / km) +50m 4:24 / km
ahr:149 weight:73.9kg shoes: Asics GT1000-2 White/Yellow No

Finally, after years of intending to do one, a marathon. I hadn't been so keen to do Edinburgh on account of it's reputation as a bit of a boring course but it was perfectly good at the start and the course was fine.

Met up with Mike T, Gavin and Rhyno at the start and so it was looking good for running as a pack, all four of us aiming for 3 hours. But we all set off too fast. Well, just a bit too fast. After a few km we were at 4'09/k pace (into the wind) versus more like 4'12+/k intended (vs 3 hour pace 4'16/k), then Gavin and Mike T drifted off ahead and Rhyno and I kept running at what seemed to be 2'55 schedule. We were however only being sensible relative to Gavin and Mike. A large alarm bell in my head started ringing and I dropped back at about 10k, intending to drop to precisely 3 hour pace. But after a km Rhyno was still just ahead so I joined in again, well I might just be able to run at that pace, or it's good to run with other people and I might just die a bit at the end.

Through half way in 88'20, it was certainly starting to hurt and at 14 miles I decide to drop back a little and see if I could save things a bit by dropping 10 seconds a km while that was still optional. By 18 miles it was pretty grim. Quite a lot of distance left to grind out. Was through 20 miles in 2'17, similar time to the E>NB and kept 4'25/k up for a bit, eventually dropping to my 4'45/k long run pace. Actually I was pretty happy to manage to stop the rot at that speed - my legs were cramping up. Ran past Mike T who had blown up even more.

So - major pacing failure and I wasn't the only one - all four of us were comfortably under 90 mins at half way and none of us made 3 hours... It's always nicer to be one of those who are finishing strongly rather than those that they are running past...

Some optimism for the future though. I think I might have had a chance of the 3 hours if I had paced evenly (and I had learned from the E>NB that I had nothing spare to have a chance of 3). My training was disturbed by injury - I think I got the long runs in and the tempo runs. What was missing was total mileage - I can't go out for a 10 mile easy. That still feels like a long run. Next time, I'll make sure I'm more comfortable with the total distance and that my 'day to day' mileage is higher. And I'll run my own race...

263rd.

Saturday May 24, 2014 #

Note
weight:73.4kg (rest day)

Friday May 23, 2014 #

Note
weight:72.9kg (rest day)

Thursday May 22, 2014 #

Running 25:00 [1] 5.4 km (4:38 / km)
weight:73.2kg shoes: Asics GT1000-2 White/Yellow No

Treadmill at 12.5kph. Was going to do 30 mins but got that odd sharp pain in right quad again so stopped right there. No point getting injured now (assuming I'm not already).

Wednesday May 21, 2014 #

Running 23:00 [1] 4.8 km (4:47 / km)
weight:72.9kg shoes: Asics GT1000-2 White/Yellow No

Easy lunchtime run, but was slowing to be careful due to occasional sharp pain in right quad and just then I came across MikeT so stopped to talk to him for a bit and walked last part.

Tuesday May 20, 2014 #

Running intervals 50:00 10.5 km (4:46 / km)
weight:72.9kg shoes: Asics GT1000-2 White/Yellow No

Following tapering from Daniel's Running Formula to make sure I don't do anything daft. It says 4 x 1200m @ threshold 5 days out so back to Martin's intervals for first time in a while, skipped the first one then tried to keep at 3'50/k pace. 4'50, 4'45, 4'45, 4'48 = 3'49/k. I'd have struggled to go fast but feeling good and fairly comfortable at this pace. Breaking in new shoes. Pleasant cool evening. Lightest weight yet.

Monday May 19, 2014 #

Running 27:30 [1] 5.4 km (5:06 / km) +75m 4:46 / km
weight:73.8kg shoes: Asics Gel DS 19 Red

Easy taperingy run. Underside of left foot a bit sore (was worse yesterday), back of left knee a bit sore.

Sunday May 18, 2014 #

Running long 1:25:02 [1] 17.71 km (4:48 / km) +125m 4:38 / km
ahr:133 max:147 weight:73.8kg shoes: Asics GT1000-2 White/Yellow

One week to go tapering long run. Cycle paths plus inverleith park. Felt good at start, having to fight tendency to speed up, although still quite a bit of tiredness in my legs and was fairly tired by the end.

Saturday May 17, 2014 #

Note
(rest day)

Friday May 16, 2014 #

Running 27:00 [1] 5.4 km (5:00 / km) +75m 4:41 / km
weight:73.8kg shoes: Asics GT1000-2 White/Yellow

didn't feel too bad considering intervals yesterday.

Thursday May 15, 2014 #

Running intervals 1:01:00 11.47 km (5:19 / km)
weight:73.8kg shoes: Asics GT1000-2 White/Yellow

Trotter training - 8 x 600m intervals in 5 groups, first and last of each promoted/demoted after each. This lead to the first two being flat out races. Ended up in the middle. I'm definitely worse at shorter/anaerobic intervals rather than longer/aerobic, particularly at the moment. Oh well, next project after marathon.

Wednesday May 14, 2014 #

Running 30:00 [1] 5.4 km (5:33 / km) +75m 5:12 / km
weight:73.8kg shoes: Asics GT1000-2 White/Yellow

Before work was only chance to run today. No, still can't run in mornings. I wonder how many people will do the EMF half marathon and a have a lousy time, not because they haven't trained for the distance, but because it is at 8am?

Tuesday May 13, 2014 #

Running 42:00 [1] 7.4 km (5:41 / km) +75m 5:24 / km
weight:74.6kg shoes: Asics GT1000-2 White/Yellow

Livening up a bit.

Monday May 12, 2014 #

Running 40:00 [1] 7.0 km (5:43 / km) +75m 5:25 / km
weight:74.6kg shoes: Asics GT1000-2 White/Yellow

Evening run/plod. Generally dead legs.

Sunday May 11, 2014 #

Running long 2:00:00 [1] 25.3 km (4:45 / km) +75m 4:40 / km
ahr:136 weight:74.9kg shoes: Asics GT1000-2 White/Yellow

2 week to marathon tapering long run. Started tired, so it was harder effort than it should be. Along the canal until in sight of Ratho then back. Tried to speed up at 90 mins thinking I would do a bit of marathon pace. Couldn't - got dizzy and felt horrible. Took me 10 mins to get my act back together but picked speed up a little last couple of km.

Proper tapering from here.

Saturday May 10, 2014 #

Note
weight:75.3kg (rest day)

10 mile walk so not a complete rest.

Friday May 9, 2014 #

Running 29:31 [1] 5.43 km (5:26 / km) +80m 5:04 / km
weight:74.6kg shoes: Asics GT1000-2 White/Yellow

Tired, which is to be expected...

Thursday May 8, 2014 #

Running intervals 1:23:00 14.2 km (5:51 / km)
ahr:131 max:159 weight:74.6kg shoes: Asics GT1000-2 White/Yellow

Trotter training, still generally dead legged. 90" slightly silly warm up game then 1/2/3/4/3/2/1 pyramid session then 10 x 130m sprints. I dropped off every time we ran up a gentle gradient and was truly terrible at the sprints. In the rain.

Wednesday May 7, 2014 #

Running warm up/down 14:30 [1] 2.5 km (5:48 / km)
weight:74.6kg shoes: Asics GT1000-2 White/Yellow

Running race 19:00 [4] 5.0 km (3:48 / km)
ahr:159 max:165 shoes: Asics GT1000-2 White/Yellow

Scottish 5k Road Champs @ Silverknowes. Generally dead legged still from Saturday, I could have felt worse, died a bit on last k, although everyone seemed to so that might just have been the wind. Looking forward to getting this marathon out the way and trying to move faster again.

Splits (HR): 3'47 (158), 3'42 (159), 3'41 (161), 3'53 (158), 3'57 (163-165)

Almost the same VOdot as Saturday but rather different performances.

Tuesday May 6, 2014 #

Running 28:00 [1] 5.35 km (5:14 / km) +80m 4:52 / km
ahr:125 weight:75.3kg shoes: Asics GT1000-2 White/Yellow

Easy run. Felt OK to begin with but got the dead-legs-because-I've-just-done-a-long-race feeling near the end.

Monday May 5, 2014 #

Running 31:31 [1] 5.5 km (5:44 / km) +25m 5:36 / km
weight:75.3kg shoes: Asics GT1000-2 White/Yellow

Recovery run, after a few hours' walking during the day. Fairly tired and sore. Not so bad for two days after a distance race but Saturday will take some recovering from.

Sunday May 4, 2014 #

Note
weight:74.9kg (rest day)

Saturday May 3, 2014 #

Running race 2:16:55 [5] 20.0 mi (6:51 / mi) +85m 6:45 / mi
ahr:148 max:156 weight:74kg shoes: Asics GT1000-2 White/Yellow

Edinburgh to North Berwick Race. Fun. 30th (+17.1%). Was planning to do a few miles easy and then try out 3hr marathon pace but Rhyno, recovering from a break, was planning on running at that pace from the start, and DanC went out a little faster than that, so joining in at 3 hr marathon pace seemed the way to go. Ran with Rhyno and a guy from Portobello at about 4'12/k pace until about 22k where the road turned in Aberlady and I wasn't sure whether to go straight or left, hesitated a little and dropped 10m, got a grip after a bit and caught up again but then fell off on the hill up to Gullane. Mike T zoomed past at about 18 miles. Managed to speed up a little near the end when it flattened off, but was very tired by then.

So - this was just (10 seconds) inside 3 hour marathon pace but couldn't have kept that up today.

Enjoyed the course, running from A to B for once.

5k splits: 21'10, 21'05, 21'05, 21'02, 21'24, 21'37, (4'17, 4'05, 3'49 downhill end)

Friday May 2, 2014 #

Note
weight:74kg (rest day)

Thursday May 1, 2014 #

Running 37:00 [1] 7.6 km (4:52 / km)
weight:74kg shoes: Asics GT1000-2 White/Yellow

Warm up/down etc.

Running 25:00 [3] 6.2 km (4:02 / km)
shoes: Asics GT1000-2 White/Yellow

HBT Handicrap. Wasn't exactly pushing it given E2NB. 2nd last. That's better than the last one.

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