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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AlistairH

In the 7 days ending Sep 17:

activity # timemileskm+m
  Running6 4:31:38 31.38(8:39) 50.5(5:23) 611
  Orienteering1 1:30:57 6.77(13:26) 10.9(8:21) 492
  Rowing Machine1 23:50
  Total7 6:26:25 38.15 61.4 1103
averages - weight:81.3kg

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Sunday Sep 17 #

Running warm up/down 14:00 [1] 2.1 km (6:40 / km)
weight:80.9kg shoes: Mudclaw 300 (Blue)

Orienteering race 1:30:57 [4] 10.9 km (8:21 / km) +492m 6:48 / km
weight:80.9kg shoes: Mudclaw 300 (Blue)

Return to orienteering after something of a break... Cademuir brown course. Fairly tired, thought I was running OK though apart from the uphills where I was generally shocking. Lost my SI card by control 7 (had forgotten control card holder so was holding my control descriptions, maybe that made me think I was still holding my SI card). Tootled round the rest. Collected controls later during which I lost my map. Well, it turned out I had put it up my sleeve. So not the most with it days orienteering of my life. Nice to do some again though.

Would have been 10th, 18 mins behind leader. Looking at splits and Strava, I was 21'06 to no. 5, 2nd, +3%; 36' to no. 7 (which I doubled back to, having been on parallel MB track), which was 9th, +15%; 58'30 at 14 by when I was 11th, +22% and was +25% by the end. So started OK but got useless once things got going.

Saturday Sep 16 #

Running (Treadmill) 38:00 [1] 7.2 km (5:17 / km)
weight:80.9kg shoes: Grey/Blue DS Trainers

Fairly tired, easy treadmilling, felt OK after a while. Achilles tendons sore but not off scale.

Friday Sep 15 #

Rowing Machine 23:50 [1]
weight:80.9kg

5k row.

Thursday Sep 14 #

Running intervals 58:43 intensity: (38:43 @1) + (20:00 @5) 11.6 km (5:04 / km) +150m 4:45 / km
weight:81.3kg shoes: Brooks Ravenna 8s.

Went to TT although I probably shouldn't. 6 x 1km ish reps (well, 1k for the fastest, Martin's intervals start line to mid meadows walk, turn back when first person gets to MMW). It's a bit of a struggle to run much faster than 4 min/ks and am nervous of how my achilles tendons will be tomorrow but nice to get a decent session in.

Don't. Overdo. It.

Wednesday Sep 13 #

Running 24:05 [1] 5.0 km (4:49 / km)
weight:81.8kg shoes: Grey/Blue DS Trainers

Lunchtime treadmill to finish easy week. Actually felt quite good and sped up to 14.1 kpm from habitual plod for a bit. That's evidence I might be getting the volume about right for once. Won't increase it now but repeat instead.

30 miles / 48 km
(after 35 / 56 km)

Tuesday Sep 12 #

Running long 1:32:37 [1] 16.7 km (5:33 / km) +346m 5:02 / km
weight:81.6kg shoes: Brooks Ravenna 8s.

Long-ish HFW with 1.75 laps of AS. Started off feeling pretty good and putting some effort in but got tired after an hour and ended up plodding home protecting sore achilles tendons.

Achilles exercises - currently at 3 x 20 x 9.5kg (no pain). Maybe if I get back to 20kg+ the pain will reduce... maybe some more heel drop (no pain running downhill fast), or replacing my old orthotics. Hmmm.

Monday Sep 11 #

Running 44:13 [1] 7.9 km (5:36 / km) +115m 5:13 / km
weight:81.8kg shoes: Grey/Blue DS Trainers

HFW slow, with bag, round IP in the twilight.

Noticed my knees were banging into each other. Feet collapsing in each stride. That would be why the knees hurt in these shoes. Tried to run with feet in better position.

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