Training Log Archive: AlistairHIn the 7 days ending Apr 11, 2011:
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Monday Apr 11, 2011 #
Strength and Conditioning (Circuits) 30:00 [3]
Incl. short w/u
Sunday Apr 10, 2011 #
Running warm up/down 10:00 [1]
shoes: VJ Falcons 2
Orienteering race 51:14 [5] 6.24 km (8:13 / km) +195m 7:06 / km
shoes: VJ Falcons 2
British Middle Distance Champs, Worth Lodge. 49/56 M21L. 83/97 all on course. +69%.
Started off intending to take it careful to begin with... identified that 3 was tricky... and then lost 3'30, including arriving at 4 first, following others. Really annoying - I wasn't far off. I could only have been a bit left or a bit right. There was a big track junction less than 100m past the control so no excuse for taking long to relocate. Looking down the results, lots of people, including the winner, got this control wrong. But they mostly sorted it out quickly. Then careful, no significant problems for the rest of the course, but struggled to push myself properly and took some excessively safe route choices.
Enjoyed the event, though. Try again another day.
Started off intending to take it careful to begin with... identified that 3 was tricky... and then lost 3'30, including arriving at 4 first, following others. Really annoying - I wasn't far off. I could only have been a bit left or a bit right. There was a big track junction less than 100m past the control so no excuse for taking long to relocate. Looking down the results, lots of people, including the winner, got this control wrong. But they mostly sorted it out quickly. Then careful, no significant problems for the rest of the course, but struggled to push myself properly and took some excessively safe route choices.
Enjoyed the event, though. Try again another day.
Saturday Apr 9, 2011 #
Running warm up/down 30:00 [1]
shoes: Asics Gel DS16
Warm u/d throughout the day.
Orienteering race (Sprint) 18:21 [5]
shoes: Asics Gel DS16
British Sprint Champs M21 qualifier. 24/30 M21 or 34/58 on my course (includes M18 through 40). Won by Matt Crane in 14'04. 3'05 off qualifying. 10' down on AndrewL, 27' down on Matthias. Happy with this - good technically, small errors only. However I didn't feel that tired after - as if I'd just done a 5k race at 10k pace. Felt I could have tried harder. If I had done M35 I would have failed to qualify by 27" but only because the M35 heat with the same course had the hardest qualifying time.
Orienteering race (Sprint) 16:16 [5]
shoes: Asics Gel DS16
British Sprint Champs B Final. 37/63. 2'52 behind winner (AlanC), 9" behind AndrewL, 18" behind m35 RogerG although he lost a minute at one point. Decided to try and put some real effort in and attack, definitely ran a bit better - paid the price a little in navigation. 20" at no. 2 and a couple of smaller errors. Saved myself at 15 - I had lost where I was due to reading ahead to 16 and started running the wrong way but stopped, checked and got a grip. 10" lost - it could have been a lot worse! Fun. Nice to have some sunshine.
Friday Apr 8, 2011 #
Note
(rest day)
Thursday Apr 7, 2011 #
Elliptical Trainer 20:00 [1]
Rowing Machine 20:00 [3]
incl. 6 x 30' hard, 30' easy.
Strength and Conditioning 10:00 [3]
Wednesday Apr 6, 2011 #
Orienteering 40:00 [1]
shoes: VJ Falcons 2
ESOC Training @ Corstorphine Hill. 3 x courses to concentrate on attackpoints, warm down.
Entirely destroyed any confidence I have in my current ability to use rough compass to run any significant distance to an attack point. I think I'd better stick to 'keep it simple' at the middle distance race at the weekend or I'm guaranteed to make lots of errors.
Entirely destroyed any confidence I have in my current ability to use rough compass to run any significant distance to an attack point. I think I'd better stick to 'keep it simple' at the middle distance race at the weekend or I'm guaranteed to make lots of errors.
Tuesday Apr 5, 2011 #
Elliptical Trainer warm up/down 10:00 [1]
shoes: Asics Gel DS16
Running warm up/down 30:00 [1]
shoes: Asics Gel DS16
Running intervals 25:00 [5]
shoes: Asics Gel DS16
Martin's Intervals. Turned up feeling fatigued from the weekend, legs just not interested in going fast. First two in 3'58 and 4'02. Then got into a race on the third one and took 3'43. Then 3'48 mostly by myself. Then same race kicked off again and did 3'38... my first one under 3'40 since returning to running.
Quite a surreal session. Not exactly consistent. Av. 3'49.8. On the one hand I might do these sessions better if I rested on the Monday. On the other hand my achilles tendons are becoming progressively less of a problem, they like keeping active rather than total rest, and that is what really counts for now. Training program not broke. Don't fix.
Quite a surreal session. Not exactly consistent. Av. 3'49.8. On the one hand I might do these sessions better if I rested on the Monday. On the other hand my achilles tendons are becoming progressively less of a problem, they like keeping active rather than total rest, and that is what really counts for now. Training program not broke. Don't fix.