Training Log: andrewd

In the last 7 days:

activity

time

miles

climb

Running

3:28:03

17.68

(11:45)

28.46

(7:18)

676

Climbing

2:00:00

Orienteering

1:58:27

7.95

(14:53)

12.8

(9:15)

465

41 /

50c

82%

Stretching

1:00:00

Strength

30:00

Total

8:56:30

25.64

41.26

1141

41 /

50c

82%

2:52

0:00

Wednesday May 14
	Running warm up/down 25:00 [1] 3.5 km (7:09 / km)
	shoes: Asics Gel Kayano
	warmup jog from work to meadows + warmup gps doesn't like starting near work..
	Running race 11:50 [5] 2.0 mi (5:55 / mi) +0m 3:41 / km vdot: 52.6
	ahr:180 max:189 shoes: Asics Gel Kayano
	Self-transcendance race in the Meadows No idea how to pace this + my glutes were moaning (a lot) about Monday night still, so took it easy and tried to stay with Tom, but couldn't - he's quite fast. both laps: 5.55 Think I started too fast and ended up getting passed a lot, then only overtook people in the last 300m or so. Enjoyed it and good to get some racing in - gives me some times to chase. not going to set any targets until I've done a race where I didn't have some niggle on my mind (10k-calf, this-glutes were raging) http://adalgleish.net/images/meadows2mile.jpg
	Running warm up/down 22:30 [2] 3.27 km (6:53 / km)
	ahr:150 max:162 shoes: Asics Gel Kayano
	some warm down in the meadows, then prizegiving then the route below home: http://adalgleish.net/images/meadows-home.jpg
	Stretching 15:00 [1]

	post run while watching the football, which Rangers lost 2-0, gutted.
Tuesday May 13
	Climbing 2:00:00 [1]
	(rest day)
	first time climing, was fun but I truly suck, was doing 4/4+/5 routes with mediocre success. wasn't terribly confident of the girl on the other end of the rope... felt a bit lethargic / crappy all day, and my glutes were a bit sore from hill running last night. will be fun to do a bit more, couple of times a month maybe! was going to go for a run afterwards but not feeling 100%, so call it a 'rest' day
Monday May 12
	Running hills 1:13:43 [4] 10.97 km (6:43 / km) +676m 5:08 / km
	ahr:159 max:177 shoes: Asics Gel Kayano
	enjoyable run on pentland hills with ESOC people (ran whole way with Richard who got ahead at the end as I was tentative down the wet hillside in my trainers - he had swoops on...), first time out with the shiny new GPS, much fun to be had :D not used to this running on hills lark, need to do more of it not much comment to make about the gps really, it's fun at the moment but need more data before I can start using it more coherently... apparently my resting HR is quite high? meh route: http://adalgleish.net/images/pentlands.jpg

	C • Rest...... 8
	Stretching 15:00 [1]

	half after run, half at home
	Running warm up/down 15:00 [1] 1.5 km (10:00 / km)
	shoes: Asics Gel Kayano
	jog back up the road to meet other runners finishing, tagged on with mum/dad as they finished
Sunday May 11

	Event: SOL 2
	Running warm up/down 15:00 [1] 1 km (15:00 / km)
	shoes: Swoops
	jogging around the field and then uphill to the start, was a pity we didn't have the further away start as I quite like a forced longer run!
	Orienteering race 1:37:32 [4]***** 9.8 km (9:57 / km) +310m 8:36 / km
	spiked:19/27c shoes: Swoops
	Had a bit of a 'mare today, starting at #1... Just couldn't seem to get into the navigation and as a consequence found it hard to get running. Mistakes: 1 - too far west, too high, took too long to relocate 3 - dropped down too early after not seeing a patch of white on the map (still can't, might be under the circle) 5 - was in wrong re-entrant, just south of control 13 - didn't read bearing well, was too far north, got overtaken by some guy I didn't recognise here (I'd seen him behind me a couple of times in the previous 5 controls) and managed to stay with him until 18 or so 19 - got confused going back into the forest but didn't lose much 20 - managed to really stuff this one up, ended up in the green forest and had to bail out to the west, hitting the ride next to the wall, got to within sight of the control but didn't see it and headed off to the east, hit the fence near the control and still took ages to relocate to the flag... 22 - really hesitant and guffed about in the grot west of the control 25 - hesitant again, mostly wanting to tick off features as I'd made mistakes in this area at the start! not good, rubbish time, move on, Scottish Champs in 2 weeks. RG http://www.fvo.org.uk/cgi-bin/reitti.cgi?act=map&i...
	Stretching 5:00 [1]


	Running warm up/down 10:00 [1] 1 km (10:00 / km)
	shoes: Swoops

	Stretching 15:00 [1]

	a good stretch at home
	Strength 30:00 [1]

	did some strength work while watching indiana jones first the usual leg routine then some crunches/sit ups cos I need to built up core strength, need a better routine for this

	C • Core stuff 3

	M21L - Splits
Saturday May 10

	Event: Scottish Sprint Championships
	Running warm up/down 25:00 [1] 3 km (8:20 / km)
	shoes: Asics Gel Kayano
	jog around assembly, jog to toilets (miles away), jog to start then some dynamic warmup stuff on path next to start
	Orienteering race 20:55 [5]***** 3 km (6:58 / km) +155m 5:32 / km
	spiked:22/23c shoes: Asics Gel Kayano
	I've been in a shocking mood since the finish of this race (due to a vandalised control) but arriving home and discovering the controller has amended my time has put a smile on my face as this was probably the best race I've run in ages. I was 12th overall, less than a minute down on 4th (20:10) which with some extra ability to run up hills I'd be able to make up easily. The top 3 were over a minute clear of 4th so no danger of catching them! Wanted to start out confidently and cleanly, which I did - was lying 4th overall at number 5. Perfect route choice on 5-6 marred only by my inability to run. Really struggled up the hill to 7, had misread the map slightly to 8 but no big error I was on the best route anyway, hill to 10, slightly low into 12, nailed 13 (pleased about this as it was a tricky one). Was hesitant into 14 and 15 and had not planned 16 before coming out of 15, oops. Was getting tired now, I'll blame that, but I quickly decided to go West round the uncrossable wall. Running down the path to 16 I had picked in my mind where it would be but then saw it in my peripheral vision - slammed on the brakes and consequently slid about a metre on the wet tarmac! Had to turn and get my footing before punching. I relaxed a bit after this as I could see it was not navigationally difficult. On 19 I had planned to go round the west side of the thicket to avoid getting trapped under branches, which I executed perfectly only to find no control! Uh-oh, where am I? Checked map, no, in the right place. Checked the length of the thicket, no control, scratched head, looked at map - only plausible place was higher up, I found the control on the road just above the thicket - lying on the ground :( I punched it and sped off into the assembly field where I made no mistakes, although I tired a bit on 22. My original split for 19 was 1:20 but most of the top guys were doing it in 25. I knew I had done the leg perfectly and was running hard so was happy to be given 0:28 for it, slower than all the guys who placed near me. I'd say that's fair. Conclusion: good, clean(ish) race. Can't run up hills, must try harder. :D Routegadget: http://www.fvo.org.uk/cgi-bin/reitti.cgi?act=map&i...

	C • Vandalise Control 2
	Stretching 10:00 [1]

	post race
	Running warm up/down 10:00 [1] 1 km (10:00 / km)

	warm down jog

	Sprint - Splits

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