Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AlistairH

In the 31 days ending Mar 31, 2018:

	activity	#	time	miles		km		+m
	Running	24	16:47:28	109.02		175.45		2286
	Orienteering	3	1:35:58	9.79	(9:48)	15.75	(6:06)	326
	Rowing Machine	5	1:03:30
	Total	28	19:26:56	118.81		191.2		2612
averages - weight:82.5kg

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Saturday Mar 31, 2018 #

Running warm up/down 6:00 [1] 1.0 km (6:00 / km)
shoes: Mudclaw 300 (Blue)

Orienteering race 47:59 [4] 6.15 km (7:48 / km) +225m 6:36 / km
ahr:143 max:155 shoes: Mudclaw 300 (Blue)

JK Middle Distance, 14th on M45 +37% to a Norwegian. Enjoyed the course and navigated reasonably well but feeling slow on the slopes and not very dextrous on the terrain. HR only averaging 143 with terrain pfaff. Had hoped for a wee bit faster TBQH. Results

Friday Mar 30, 2018 #

Orienteering race 15:32 [5] 3.6 km (4:19 / km) +5m 4:17 / km
max:165 weight:82.1kg shoes: GTS 18

JK Sprint at MOD Stafford. 11th M45, +1'28 (10.4%); (1'15, 8.8%) to Brits). Quite good run considering current form and weight. Enjoyed it but it was just not a challenging enough area for the planner to have had much scope to make it difficult. Results

Failed to start my watch until 3/4 of the way round the course. HR for the last bit was ave. 157, hitting 165 on final sprint, which is much more like it.

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

Thursday Mar 29, 2018 #

Note
(rest day)

Wednesday Mar 28, 2018 #

Rowing Machine 15:00 [1]

Tuesday Mar 27, 2018 #

Running 35:00 [1] 6.0 km (5:50 / km)
weight:82.1kg shoes: GTS 18

Still really tired from last week so didn't try planned short session and just had an easy run again. Achilles sore, will just rest now until the weekend.

Monday Mar 26, 2018 #

Running 30:00 [1] 5.5 km (5:27 / km)
weight:82.1kg shoes: GTS 18

Easy treadmill recovery run.

Sunday Mar 25, 2018 #

Running long 1:27:29 [1] 15.61 km (5:36 / km) +125m 5:23 / km
weight:82.1kg shoes: GTS 18

Easy Sunday. Really trashed after Tuesday intervals, Thursday intervals, 2 x Saturday races but did "80-90 mins real easy". All good. This keeps going to the end of May with some easy weeks, then it's 1/2 marathon prep from an actually running well start. Just need to fit in the losing 10% of my body mass.

L.knee a bit sore by the end. Should be fine if I don't do anything stupid like enter a marathon.

Saturday Mar 24, 2018 #

Running warm up/down 27:30 [1] 5.0 km (5:30 / km) +50m 5:14 / km
weight:83kg shoes: GTS 18

Both races

Running race 30:25 [5] 3.6 km (8:27 / km) +190m 6:41 / km
ahr:146 max:156 weight:83kg shoes: Mudclaw 300 (Blue)

Scottish Spring - middle distance race at Wallace Monument. Sticking with my current speed focus (5k 'til May) I dropped a course to Blue with the intention of putting in some proper effort. Not sure I really managed that with ave. HR of 146 but definitely nice to be able to put effort in. Useful also to have a chance to tune in to 1:4000 map.

I thought I was being a navigation lightweight running round the path to 7 and going W into the control from the path junction but it was my best split so I guess it worked. Lost about 30" at 10, a little at 11 and 30" running to the finish before the last control but basically pretty good.

I'm wussing out of Auchingarrich on Sunday because I just don't enjoy long trips around tough Scottish forests with a lot of falling over trees. Maybe I should go to those areas but just do a short course. Results

Running race 13:51 [5]
ahr:154 max:160 shoes: GTS 18

Scottish Spring sprint race, Castlandhill, Rosyth. 1st vet (behind 9 women on course 2). Goal was to run hard enough to get my HR nearer to road racing levels even if I overdid it - did better at that than of late with ave. HR of 154 (vs e.g. 158 for a recent 10k but mid-140s this morning). Ran pretty smoothly with only a couple of minor errors. HR lowest on 7-8 and 16-20 (starting to get a bit tired until realising there wasn't far to go). Definitely my best orienteering run for a while although my 5th best RPs. Results

Friday Mar 23, 2018 #

Note
weight:83kg (rest day)

Thursday Mar 22, 2018 #

Running intervals 1:16:00 13.8 km (5:30 / km) +300m 4:58 / km
weight:83kg shoes: GTS 18

TT was hill reps from the grassmarket up two sets of steps to the castle esplanade then back down to bottom of JT, then jog across (just over a km per loop). Session was 8 reps but I did 7, was lapped early on 6th lap and figured I was doing enough. Was pretty useless again on the steps, at the back with WHB.

Wednesday Mar 21, 2018 #

Running 28:44 [1] 5.3 km (5:25 / km) +65m 5:06 / km
weight:83kg shoes: GTS 18

Easy lunchtime run.

Tuesday Mar 20, 2018 #

Running intervals 52:10 10.0 km (5:13 / km) +60m 5:04 / km
weight:83kg shoes: GTS 18

Martin's intervals #3, missing first one. Felt like I was running well but this did not seem to translate into actually running well. Something like 3'50-3'55 so slower than last week. Run home was interrupted by heading through a narrowish bit of pavement only to find a cyclist with no lights on on the pavement coming straight towards me. My instinct turned out to be to drop into a low stance and grab his handlebars to stop him just before he hit me which turned out to work.

C • Good reactions!! 2

Monday Mar 19, 2018 #

Running 28:50 [1] 5.4 km (5:20 / km) +65m 5:02 / km
weight:83.6kg shoes: Asics Gel DS 18 White bought a

Easy lunchtime run around IP, easing off quads and hamstrings from Saturday. Doing some of these easier runs in shoes without orthotics so calves are stretched less during hard sessions than easier runs. Not sure that is helping however.

Sunday Mar 18, 2018 #

Running 24:00 [1] 4.5 km (5:20 / km) +40m 5:06 / km
shoes: GTS 18

Easy evening jog trying to loosen up tired quads. As usual my glutes don't feel particularly tired, which is part of the problem, using the quads to the exclusion of the glutes.

Second consecutive week of 3 fast runs and feeling more energetic for it. Care required not to get injured but I think I'll try a 3rd week of that then rest up.

Saturday Mar 17, 2018 #

Running race 31:55 [5] 2.6 km (12:17 / km) +400m 6:56 / km
weight:83kg shoes: Mudclaw 300 (Blue)

Chapelgill hill race, 100/130th, +57.4%, my 3rd worst hill race ever according to SHR. Actually didn't feel too bad but a straightforward uphill slog and back down again was never going to be my forte, particularly at 83kg. HR got to 153 briefly but was mostly in mid-140s on the way up and mid-130s on the way down, just not having the strength for it to be about aerobic fitness. Ground was pleasantly snowy and a cold snow shower coming in made the ascent fairly wild, then a bit of sun at the top and more snow... Was a bit disappointed to lose about a dozen places on the descent, I had been doing better at that but I know that again the weight is really not helping.

Friday Mar 16, 2018 #

Running 30:00 [1] 5.5 km (5:27 / km)
shoes: Asics Gel DS 18 White bought a

Easy treadmill recovery run in the evening.

Thursday Mar 15, 2018 #

Running intervals 54:00 10.5 km (5:09 / km) +100m 4:55 / km
shoes: GTS 18

Held up leaving work and missed first 20 mins of TT which was a 30 min acceleration run. So I ran fast ish(4'15) for a bit then did some sprints (which is what I really want to do each week in combination with Martin's intervals).

Not feeling so great and both achilles tendons really complained, got some decent sprints in though.

Wednesday Mar 14, 2018 #

Rowing Machine 15:00 [1]
weight:82kg

Day off running, bit of rowing instead.

Tuesday Mar 13, 2018 #

Running intervals 54:00 10.5 km (5:09 / km) +126m 4:51 / km
weight:82kg shoes: GTS 18

Martin's intervals #2, was surprised to actually feel quite good, have definitely managed to wake things up a bit. Skipped the first one while I tune in then 3'50, 3'47, 3'48, 3'46 (ave. 3'48), HR getting to 156, 159, 162, 162. Miles off where I was but going in the right direction. Glad to have been fresh enough to actually get the HR to where it should get.

Monday Mar 12, 2018 #

Running 29:30 [1] 5.5 km (5:22 / km) +40m 5:11 / km
weight:81.6kg

Easy evening run, feeling OK.

Rowing Machine 10:00 [1]

Sunday Mar 11, 2018 #

Running 1:24:26 [1] 14.47 km (5:50 / km) +140m 5:34 / km
weight:82kg shoes: GTS 18

Super-easy Sunday run, partly with my sister doing a charity 5k. Tired but feeling better for getting out and about. Then had to work.

Saturday Mar 10, 2018 #

Orienteering race 13:48 [5] 2.6 km (5:18 / km) +41m 4:55 / km
weight:82.6kg shoes: GTS 18

Scottish Sprint O Champs @ Stirling Uni, Brown Course. 18th and 12th vet. +19.7% to Ray. Not a triumph really. Good first 66 seconds at which point I was 3rd, then there was a hill to 4 and I was 24th, losing at least 30 seconds just running up it. Sigh. Some tiredness from recent training, it's always the hill legs that go first. Enjoyed myself, but really should be a bit faster.

Orienteering race 18:39 [4] 3.4 km (5:29 / km) +55m 5:04 / km
shoes: Mudclaw 300 (Blue)

SSC, round 2, northern part of map, more technical at the beginning... blip at 1 when I went round but there was a way through (20"). Reasonable enough in the wood, 12th place at 7, but then coming out of 8 going for the west then right angle south down the hill route, I missed the first gate back across the wall, then just ran intending to take the next gate through the wall, but there wasn't one for half the length of the map. I might have spotted that earlier but I thought I was just off the top of the map. Memo to self - read the map rather than just running... 1'45 error. Was quite frustrated with myself and took it out on the last control and got the equal fastest brown course split for that.

Running warm up/down 12:30 [1] 2.5 km (5:00 / km)
shoes: Mudclaw 300 (Blue)

Friday Mar 9, 2018 #

Running 27:20 [1] 5.4 km (5:04 / km) +65m 4:46 / km
weight:82kg shoes: GTS 18

Lunchtime recovery run, ran faster than usual though.

Thursday Mar 8, 2018 #

Running intervals 37:48 7.3 km (5:11 / km) +85m 4:54 / km
weight:83kg shoes: GTS 18

Lunchtime run, still a bit tired from Tuesday, with some sprints, probably not flat out though.

Wednesday Mar 7, 2018 #

Note
weight:82.5kg (rest day)

Busy day and didn't manage intended recovery run.

Upped weight in rucksack for achilles exercise to 22kg.

Tuesday Mar 6, 2018 #

Running intervals 55:00 10.0 km (5:30 / km)
weight:82.5kg shoes: GTS 18

Back to Martin's intervals. I don't know why I stop going. Missed the first one to build back into it then 4 x 1km at about 4'05/km. Ouch, that's meant to be my half marathon goal pace. Oh well, it usually comes back quickly.

Left achilles which has been virtually pain free since my break in South Africa feeling a little by the end.

Monday Mar 5, 2018 #

Running 30:00 [1] 5.5 km (5:27 / km)
weight:83kg shoes: GTS 18

Easy treadmill at lunchtime, not feeling too bad considering longer run yesterday.

Sunday Mar 4, 2018 #

Running long 1:26:00 [1] 13.27 km (6:29 / km) +370m 5:41 / km
weight:82.6kg shoes: Mudclaw 300 (Blue)

Sunday run on Corstophine Hill, nice in the snow (now fairly flattened on paths) to begin with but rain came on and the return was getting very slushy, all the people who were sledding disappearing... didn't feel too bad all considering, better than last week.

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