Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AlistairH

In the 7 days ending Oct 7, 2012:

activity # timemileskm+m
  Running6 2:58:30 21.21(8:25) 34.13(5:14)
  Orienteering2 2:12:19 12.44(10:38) 20.02(6:37) 158
  Rowing Machine1 15:00
  Strength and Conditioning1 5:00
  Total6 5:30:49 33.65 54.15 158
averages - weight:76kg

«»
1:33
0:00
» now
MoTuWeThFrSaSu

Sunday Oct 7, 2012 #

Running warm up/down 9 [1] 1.5 km (6 / km)
weight:75.9kg shoes: Orocs

Orienteering 1:33:44 [4] 11.85 km (7:55 / km) +158m 7:25 / km
shoes: Orocs

O @ Calder Wood. SoSoL Brown Course. 9/21 +13.8% to RobinG. Extreme grot in places and some dodgy bits of map (large unmapped path just above 1 being most egregious!) - still, lovely weather and enjoyed it. Lots of minor errors but no huge ones - 3 mins on 18 (hunting for boulder in deep veg on very steep slope which I didn't do TOO badly, just slowly). With 5th +8.6% as far as 15/22 then must have slowed when it went back into grotty kind of legs. Attitude failure?

Results

Saturday Oct 6, 2012 #

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Asics Gel DS 17 No. 2

Orienteering race 38:35 [5] 8.17 km (4:43 / km)
weight:75.9kg shoes: Asics Gel DS 17 No. 2

SOUL 6 @ Livingston Dedridge. 4th after simong, Andrewandandrew. Really enjoyed the course and running quite well. Two significant errors though - 9-10 I meant to go right of line but must have gone left after the trees, hesitated then continued south to the road at which point Simon appeared having gone north. Then fluffed leaving 13 - meant to go NW but must have gone NE and didn't see Simon again. Ran up a short dead end 18-19. 21-22 went south - hasn't seen there was a bridge 1cm along straight line and so had thought north route was a bit longer than it was. Looks like about 25" at 9, 30" at 14, surprisingly nothing lost at 22, 15 went well.

Could do with pausing a bit more when losing contact - at 9-10 and 13-14 a couple of extra seconds would have saved quite a bit of time.

Results

Friday Oct 5, 2012 #

Note
weight:76.1kg (rest day)

Thursday Oct 4, 2012 #

Running 1:01:53 intensity: (41:53 @1) + (20:00 @4) 10.96 km (5:39 / km)
weight:75.9kg shoes: Asics Gel DS 17 No. 2

HBT - Martin's style intervals... did 5 x 1k. Joined first part way and mostly 3'45 (keeping it easy due to weekend races) with one at 3'32.
C • Easy? 5

Wednesday Oct 3, 2012 #

Running 39:06 [1] 7.31 km (5:21 / km)
weight:75.9kg shoes: Asics Gel DS 17 No. 2

Gentle evening tarmacathon. Feeling kind of fresh but legs also kind of aching.

Tuesday Oct 2, 2012 #

Running intervals 40:15 intensity: (30:15 @1) + (10:00 @4) 7.6 km (5:18 / km)
weight:75.9kg shoes: Asics Gel DS 17 No. 2

Easy run with 5 x 300m-ish sprints. Still quite sore from the weekend so not overdoing it, but I think that doing even a bit of this is helping.

Monday Oct 1, 2012 #

Running 32:07 [1] 5.76 km (5:35 / km)
weight:76.1kg shoes: Asics Gel DS 17 No. 2

Pleasant evening run although I could have avoided the rain if I had used this...

Rowing Machine 15:00 [1]

Strength and Conditioning 5:00 [3]

Included 6,7,6 x 140kg seated leg press, hard work; 3 x 6 x 65kg quad extension.

« Earlier | Later »