Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AlistairH

In the 31 days ending Jan 31, 2018:

	activity	#	time	miles		km		+m
	Running	23	16:59:40	115.78	(8:48)	186.34	(5:28)	2445
	Orienteering	1	1:10:19	5.34	(13:10)	8.6	(8:11)	471
	Rowing Machine	3	40:00
	Total	25	18:49:59	121.13		194.94		2916
averages - weight:82.5kg

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Wednesday Jan 31, 2018 #

Note
weight:82.2kg (rest day)

Tired and feeling quite ill.

Tuesday Jan 30, 2018 #

Running 1:02:17 [1] 11.7 km (5:19 / km) +187m 4:56 / km
weight:82.9kg shoes: Blue Ravenna 8's #2

Had been thinking about a long run but quite tired and it was late so went for the 1 hour easy option.

Monday Jan 29, 2018 #

Running 28:00 [1] 5.5 km (5:05 / km) +65m 4:48 / km
weight:84kg shoes: Blue Ravenna 8's #2

Easy lunchtime recovery run, not feeling too, too bad.

Rowing Machine 10:00 [3]

Short hard row

Saturday Jan 27, 2018 #

Running race 1:30:02 [5] 11.1 km (8:07 / km) +700m 6:10 / km
weight:83.2kg shoes: Mudclaw 300 (Blue)

Devil's Burdens leg 2 running with BigBigD. HBT not having a proper men's team this year some fast blokes were running in the mixed team and so surprisingly Dave and I were taking over from Pat. I didn't feel too bad TBH so a bit disappointed not to do better. Jill&Georgia ran past after 27 mins, the other team had MickeyG and PaulC who were about 4 mins faster than us. Strava suggest unsurprisingly that getting me up the West Lomond was a major rate limiting factor. I was faster than Dave on the descents though. Very windy and wild, all great fun although would have hoped to be a bit faster. Still really need to shift weight if I want to be able to do hills half decently.

Friday Jan 26, 2018 #

Note
(rest day)

More resting

Thursday Jan 25, 2018 #

Running hills 43:35 [3] 7.6 km (5:44 / km) +200m 5:04 / km
weight:82.3kg shoes: Blue Ravenna 8's #2

TT was hill reps (Johnston Terrace + Granny Green steps x 6). Had been hoping for flatter. Given the DBs on Saturday I thought I should preserve hill legs so just took it easy. We ended up in Thompsons doing the pub quiz after.

Wednesday Jan 24, 2018 #

Running 40:00 [1] 7.3 km (5:29 / km) +90m 5:10 / km
weight:82kg shoes: Blue Ravenna 8's #2

Easy lunchtime run, still not fresh.

Tuesday Jan 23, 2018 #

Note
weight:82kg (rest day)

Monday Jan 22, 2018 #

Running 27:39 [1] 4.7 km (5:53 / km) +65m 5:30 / km
weight:82kg shoes: Blue Ravenna 8's #2

Lunchtime recovery run around IP. Really pretty tired so kept it short. Pleasant lack of achilles or knee pain, orienteering is good for you.

Sunday Jan 21, 2018 #

Orienteering race 1:10:19 [5] 8.6 km (8:11 / km) +471m 6:25 / km
ahr:142 max:162 weight:82kg shoes: VJ Integrator

Blue Course at Big Weekend Classic on AS. 24th, +18.9% (winner 59'09). Icey snowy day but not too cold. It snowed for most of the race. To my surprise I actually felt good, was 3rd at the 5th control before making a 9 minute error at 6. From GPS it's clear I was approaching the control as planned then did a big turn left thinking I was going the wrong way when I wasn't. I think I lost my sense of direction as the slope turned, I was still treating it as north-south, then failed to get a grip on relocation, wouldn't have had to go back far to the last point where I knew where I was and that is what I should have done. I also should have oriented the map when I was unsure.

Smaller errors at 12 (pulled up too soon), 14 (went via 10), 15 (took a too safe route as nervous), 17 (just generally didn't get a grip in the control circle).

Although the error is frustrating that's what happens if I don't go orienteering a lot. Good confidence boost from a running point of view.

Will take it easy for a few days now.

Results

Running warm up/down 5:00 [1] 0.8 km (6:15 / km)

Saturday Jan 20, 2018 #

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
weight:82kg

Running race 38:49 [5] 8.2 km (4:44 / km) +113m 4:26 / km
shoes: VJ Integrator

Didn't fancy sliding around the voided urban race course so Broxburn XC it was. Nice running on snow/ice. Felt good at the start and tried holding onto MickeyG. Was poor up the hill but otherwise felt OK, but I then went backwards for the rest of the race, really slow last lap - HR low and too tired for whatever reason. 12'06;12'35; 13'14 laps (Strava segment laps).

HR 154 (max 160) on first lap; 152 (max 158) on second lap; 146 (max 152) on third lap.

Friday Jan 19, 2018 #

Running race 19:25 [3] 2.1 km (9:15 / km) +60m 8:05 / km
weight:82kg

FWTN Indoor Event in JCM Buildling. I don't normally do the Friday night at the big weekend but wasn't going to miss this. All quite tricky, near impossible to look ahead except occasionally on an upwards staircase, fell for at least two traps which I'd identified on the map beforehand (which stair for roof, plus access to stair J blocked on 2nd floor). Great fun.

Had been going to jog around the outdoor race but it just seemed too icy to be worth it so stopped there.

Thursday Jan 18, 2018 #

Note
weight:82kg (rest day)

Nil by leg.

Wednesday Jan 17, 2018 #

Running intervals 40:31 7.5 km (5:24 / km) +105m 5:03 / km
weight:82.5kg shoes: Blue Ravenna 8's #2

Snowy and slippy underfoot, found a short uphill stretch of IP and did 12 x 20 second hill sprints.

40mile week (Thu-Wed) managed again, although 4 days were spent being knackered so far from comfortable and don't intend to go beyond that for a while.

Tuesday Jan 16, 2018 #

Running 40:30 [1] 7.3 km (5:33 / km) +85m 5:15 / km
weight:82.5kg shoes: Blue Ravenna 8's #2

Still miles tired, still slow although less so.

Monday Jan 15, 2018 #

Running 39:30 [1] 5.3 km (7:27 / km) +65m 7:01 / km
weight:82.5kg shoes: Blue Ravenna 8's #2

Miles tired, slow.

Sunday Jan 14, 2018 #

Running long 1:34:06 [1] 18.3 km (5:09 / km) +135m 4:58 / km
ahr:123 max:137 weight:82.5kg shoes: GTS 18

Sunday long run along the canal. Set off feeling slow - I hadn't been awake very long and that always affects me. Things picked up a bit after a while but 123HR suggests I never really got into my stride. Taped knee fine until near the end, achilles tendons pretty bad though.

Saturday Jan 13, 2018 #

Running 38:28 [1] 7.3 km (5:16 / km) +80m 5:00 / km
weight:82.5kg shoes: Blue Ravenna 8's #2

Easy lunchtime run, started off feeling good but getting tired near the end.

Friday Jan 12, 2018 #

Running 27:30 [1] 5.3 km (5:11 / km) +65m 4:53 / km
weight:83kg shoes: Blue Ravenna 8's #2

Lunchtime run - running fairly well despite legs sore from yesterday.

Thursday Jan 11, 2018 #

Running intervals 1:10:00 13.7 km (5:07 / km)
max:159 shoes: GTS 18

So, just as there is an app for that there logically must by now be a mainstream shoe which duplicates standard orthotics with a raised heel and extra stability. Discussed with R&B what it might be and so bought brooks GTS 18. Wore them out the box to TT without orthotics. Felt good during the session although as always its about what it feel like in a couple of days.

TT itself was "answer to quiz question" duration reps antiPatwise around the Meadows. Approx 3, 2, 5, 2'45, 6'30, 2, 4 min intervals. HR going to 159 and running fairly well. If I can get my weight down I'd be doing OK. Still, not doing as well at this as I would after 6-8 weeks at Martin's intervals.

Wednesday Jan 10, 2018 #

Running 37:30 [1] 7.2 km (5:13 / km) +80m 4:56 / km
weight:82.5kg shoes: Blue Ravenna 8's #2

Feeling better today.

Tuesday Jan 9, 2018 #

Rowing Machine 15:00 [1]
weight:83kg (rest day)

Still feeling fairly ill so making sure I recover, just easy row to keep things moving.

Monday Jan 8, 2018 #

Note
weight:83kg (rest day)

Feeling generally sore and fairly ill so took a day off.

Sunday Jan 7, 2018 #

Running long 1:31:26 [1] 18.4 km (4:58 / km) +130m 4:48 / km
ahr:128 max:136 shoes: Grey Gel 1000, 2017

Sunday long run along the canal and back. Legs tired at the start but felt fairly good after a while. By the end some achilles pain was buried in the pain of some fairly bad blisters - first run with the red orthotics and the Gel 1000s, not a combo that works I guess.

Legs really aching in the evening, particularly hip flexors.

Saturday Jan 6, 2018 #

Running 29:23 [1] 5.3 km (5:33 / km) +65m 5:13 / km
weight:81.9kg shoes: Blue Ravenna 8's #2

Legs still really tired from Thursday so a second easy recovery run.

Friday Jan 5, 2018 #

Running 28:00 [1] 5.4 km (5:11 / km) +65m 4:53 / km
weight:81.9kg shoes: Blue Ravenna 8's #2

Easy recovery run around IP.

Thursday Jan 4, 2018 #

Running 51:50 9.7 km (5:21 / km)
weight:82.3kg shoes: Blue Ravenna 8's #2

TT was 20 x 20"(40") on Bruntsfield Links which is good for current strength/weight ratio focus. Very much a sober New Year session and good hard effort. Felt like I was running well. OK, I went to the BB afterwards and had some of the creme brulee stout which was less good for the strength/weight ratio but overall effect is positive, hopefully.

Wednesday Jan 3, 2018 #

Rowing Machine 15:00 [1]
weight:82.6kg (sick)

Feeling a bit flu-ey so didn't run. 15 mins easy treadmill to keep moving.

Tuesday Jan 2, 2018 #

Running 28:23 [1] 5.4 km (5:15 / km) +70m 4:56 / km
weight:83kg shoes: Blue Ravenna 8's #2

Easy recovery run.

Monday Jan 1, 2018 #

Running race 24:56 [5] 4.0 mi (6:14 / mi) +20m 6:08 / mi
ahr:158 max:165 weight:83kg shoes: Grey Gel 1000, 2017

Portobello Promathon. 58th (+30%), 24th vet (+18%). Was feeling heavy legged and overweight so happy to get my best Vdot since the end of 2014 bar one race in May 2016 when I was 3kg lighter.

Nice clear goal for the first part of 2018... base focussed on both parts of strength to weight ratio!

Running warm up/down 12:50 [1] 2.8 km (4:35 / km)
shoes: Grey/Blue DS Trainers

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