Training Log Archive: AlistairHIn the 31 days ending Mar 31, 2016:
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Thursday Mar 31, 2016 #
Swimming 20:00 [1]
weight:79.8kg
I should probably have done more but got bored.
Wednesday Mar 30, 2016 #
Cycling (Commuting) 50:00 [1]
weight:79.8kg
Gentle non-running exercise, day 2.
Tuesday Mar 29, 2016 #
Swimming 20:00 [1]
weight:80.5kg
Active recovery. Or feeding the exercise addiction depending how you look at it.
Monday Mar 28, 2016 #
Orienteering race 35:40 [5] 5.1 km (7:00 / km) +132m 6:12 / km
shoes: Mudclaw 300 (Blue)
JK Relay, Storthes Hall. Long leg of an ad hoc, 3rd leg. Fun, muddy. 10th on my leg 5 mins down, just behind a couple of other vets. Need a rest now...
Sunday Mar 27, 2016 #
Orienteering race 1:38:00 [5] 13.4 km (7:19 / km) +345m 6:29 / km
shoes: Mudclaw 265 (Red)
JK Day 3, Kilnsey. 13th (+37% to Marcus) for 11th overall on 40L. Long moor run with intricate contours. Enjoyed it and thought I was navigating fine. Started slowing down when hailstorm hit, from about 14 onwards. Hesitant and vague at 15/16 with the hail, 1 min. error at 19 struggling to read the map. Fun but tired and no speed at all.
Didn't manage to beat my time on a similar length course from M21L, 1995...
Didn't manage to beat my time on a similar length course from M21L, 1995...
Saturday Mar 26, 2016 #
Orienteering race 1:34:48 [5] 9.4 km (10:05 / km) +325m 8:36 / km
shoes: Mudclaw 265 (Red)
JK Day 2. Kilnsey. 16th. Not a triumph. Struggled to read the map for the first few controls, had to stand still and peer at it quite a few times - wonder if this is the next stage of the ageing process, or if I need to sort my contact lenses, or if the rides and fine contours were just blasted hard for anyone to see against the green? Legs were tired and was not running very well but nav was OKish, caught SteveW (SELOC) and ran a few legs with him before self destructing at 13. Took a detour to the right side of the ridge (leaving Steve) because I had got just about enough of a view of the control site on the map to figure it was right of something; worked out that was wrong, kept running down the ridge, pulled up 50m before the control thinking I was way past, ran back, failed to immediately process (or ideally follow) the dead give away of RogerG running past in the opposite direction clearly still on his way to the control and eventually found it, 6-7 mins lost. Legs started complaining about the distance at about 15 and speed dropped off gradually from there. One more error at 25. At both 13 and 25 I failed to quickly sort out some kind of relocation plan and just wandered vaguely.
21 years since I last ran at Wass. Maybe I'll be M65 next time. Will likely buy a magnifier in the interim. Possibly tomorrow.
21 years since I last ran at Wass. Maybe I'll be M65 next time. Will likely buy a magnifier in the interim. Possibly tomorrow.
Friday Mar 25, 2016 #
Event: JK 2016
Orienteering race 23:23 [5] 3.9 km (6:00 / km) +50m 5:38 / km
shoes: Asics Gel DS 19 Red
JK Sprint, M40L @ Wass. 7th, +17.8% (3'05) behind GeoffE, 1'51 from 3rd. Hmmm. Not bad considering, legs still feeling generally sore/not right.
Lost 30-40seconds-ish at 2. I turned in at the right point towards 2 but somehow conspired to run into the "trap" square with 9 in it instead of past 10, had a moment when I had no idea where I was but got back to the north/south road fairly calmly and ended up running past 10 and 11 on way to 2.
6 to 7 I took the route south out of the control, approaching 7 from the way out to 8. Looks like that wasn't the right route - 10" maybe.
9 - ran into the trap again - had been convinced there was a gap in the wall on the south side of the square. There wasn't... - 10-15"
12 - couldn't see passage south of the building works so ran round the top - 5"
Lost 30-40seconds-ish at 2. I turned in at the right point towards 2 but somehow conspired to run into the "trap" square with 9 in it instead of past 10, had a moment when I had no idea where I was but got back to the north/south road fairly calmly and ended up running past 10 and 11 on way to 2.
6 to 7 I took the route south out of the control, approaching 7 from the way out to 8. Looks like that wasn't the right route - 10" maybe.
9 - ran into the trap again - had been convinced there was a gap in the wall on the south side of the square. There wasn't... - 10-15"
12 - couldn't see passage south of the building works so ran round the top - 5"
Thursday Mar 24, 2016 #
Note
weight:79kg (rest day)
Finally starting to actually feel rested.
Wednesday Mar 23, 2016 #
Swimming 20:00 [1]
Tuesday Mar 22, 2016 #
Running 25:00 [1] 5.0 km (5:00 / km) +60m 4:43 / km
weight:79kg shoes: GT1000 Red
Very easy with a few strides.
Monday Mar 21, 2016 #
Note
weight:79kg (rest day)
Sunday Mar 20, 2016 #
Running intervals 54:00 11.0 km (4:55 / km) +40m 4:49 / km
weight:79.8kg shoes: GT1000 Red
8 x 400m (1 min rec.) at Meadowbank: 88.5, 84.6, 84.9, 86.7, 87.3, 89.7, 90.2, 86.2 av. 87.3.
Didn't feel too bad, quite invigorating to do some faster running although those times are pretty dire, the JD calculator has that as 400m rep time for 41 min 10k runners. Checking back to the summer in which I got my PBs I was averaging about 73 seconds, best was 71.8 (long recoveries) so WAY off.
Didn't feel too bad, quite invigorating to do some faster running although those times are pretty dire, the JD calculator has that as 400m rep time for 41 min 10k runners. Checking back to the summer in which I got my PBs I was averaging about 73 seconds, best was 71.8 (long recoveries) so WAY off.
Saturday Mar 19, 2016 #
Note
weight:79kg (rest day)
Beautiful day to go outside and do something but legs really tired so didn't.
Friday Mar 18, 2016 #
Swimming 20:00 [1]
Thursday Mar 17, 2016 #
Orienteering 55:00 [3] 9.0 km (6:07 / km)
weight:79kg shoes: GT1000 Red
TT was urbane borienteering. I thought it would be part of a Captain Twiggy plan to put trotters off orienteering but actually it was pretty good for an urban O event with some excellent control sites around the sights of Edinburgh, in the fog.
Wednesday Mar 16, 2016 #
Note
weight:79kg (rest day)
Tuesday Mar 15, 2016 #
Running 37:55 [1] 7.4 km (5:07 / km) +85m 4:51 / km
weight:78.3kg shoes: GT1000 Red
Lunch run. Feeling better for the day off and did a bit more like a proper run than recent lunchtime short plods. Might stick to alternate days until I get my act back together.
Monday Mar 14, 2016 #
Swimming 15:00 [1]
weight:79kg
Thought this might do me some good - left shoulder sore however and lower back struggled with flexibility rotating so kept it short.
Sunday Mar 13, 2016 #
Orienteering race 56:51 [5] 7.4 km (7:41 / km) +345m 6:14 / km
weight:79kg shoes: Mudclaw 265 (Red)
Compass Sport Cup @ Dumyat. Short Brown, 13th, +28% to DaveG. Still fairly tired from Thursday - and having hills in it didn't really help. Fell over running to 2, quite slow up the hill to 3, and again to 7/8. Overshot 6. Otherwise, fine, enjoyed the course.
Saturday Mar 12, 2016 #
Note
weight:79kg (rest day)
Friday Mar 11, 2016 #
Running intervals 1:06:00 13.2 km (5:00 / km)
weight:78.5kg shoes: GT1000 Red
TT was a clock relay (orienteering term?) in the dark with headlamps organised by SSCS'ON. Was actually pretty good. Felt fresh and got in a lot more oxygen debt than any session I can remember doing for years. Found 3 of the sainsburys bags which represented hours of the clock first despite my team not being first using orienteering spidey-sense. All good fun/training. Knee (taped) fine once warmed up although sore first couple of mins.
Wednesday Mar 9, 2016 #
Running 12:00 [1] 2.5 km (4:48 / km) +30m 4:32 / km
weight:79.8kg shoes: Mudclaw 265 (Red)
Fail - set off for easy run, knees not taped - right knee sort after a bit but it settled. Sharp pain in left knee after 8 mins so stopped and headed home.
Running every day is not good for how fresh I feel but it's a lot better for current injury collection.
Running every day is not good for how fresh I feel but it's a lot better for current injury collection.
Cycling (Commuting) 35:00 [1]
Faffy about town cycling, maybe that didn't help.
Tuesday Mar 8, 2016 #
Note
(rest day)
Back from Munich. Rested more.
Monday Mar 7, 2016 #
Note
weight:78.3kg (rest day)
In Munich. Rested.
Sunday Mar 6, 2016 #
Orienteering race 1:17:41 [5] 8.8 km (8:50 / km) +350m 7:22 / km
weight:78.3kg shoes: Mudclaw 265 (Red)
SOL1 @ Elibank. Brown Course - felt a lot better for week off, 10 mins down, 8th... was 6th at the last control but biggest mistake of the day was the run in where I lost about a minute following others going downhill rather than actually reading the map and contouring. Went right at 19, using the bit of forest as a partial bridge across the rough open. Was 3rd half way round the course but then started to slow and was tired out by the end, nothing left for final descent and run in. My endurance is definitely not there yet but this was a good positive run and a bit of a morale boost. Training resumes, but maybe just 4 times a week or so, while I try to get/stay fresh-ish.
Tuesday Mar 1, 2016 #
Note
weight:78kg (rest day)
Nil by leg day 3. Still feeling pretty tired, no wonder Saturday was a problem.