Training Log Archive: AlistairHIn the 7 days ending Apr 6, 2012:
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Friday Apr 6, 2012 #
Running warm up/down 15:00 [1] 1.5 mi (10:00 / mi)
shoes: Asics Gel DS 17 White
Reasonable warm up. Went for road shoes as I thought they would have better grip than my trail shoes on wet concrete - at the very least I know how much grip they have.
Orienteering race 19:46 [5] 2.51 mi (7:53 / mi)
shoes: Asics Gel DS 17 White
JK Sprint @ Livingston Almondvale. 64/84 on M21E. +35.2% to Murraystraining.
Really enjoyable event and great course but I'm joining the anti-laserprint movement!
Good start 1-3, hesitant at 4 as I was planning 5. Spotted that the two most obvious routes out of 4 were errors but didn't spot the creative SW then N route. Had a fairly good split @ 5 though (32/88 + 33%). At 8 I was 39/88 +25.1%. Then route choice errors - I saw the N route to 9 but went south as I thought it would be good running/planning opportunity and lost time and then slightly oddly went N out of 9 through the gap and SW as it looked like a cleaner route. Both were slower. 24" and down to 56/88.
I had noticed at about 8/9 I had lost less than half a minute to Ewan McC who started 1 min behind. He caught me coming out of 12 (my best split as I tried to hold him off a bit). I got into 13 first by going straight. Lost 13" to him on 14 though as I went round the houses and he went straighter and was then behind. At this point I was 57th, +29%. Then approached 15, saw Ewan McC running away, 5 seconds ahead of me. Went into courtyard. A camera clicked... in the heat of the moment this made me think the wall before the control was OOB and the camera was someone recording people crossing it. This was paranoia on my part having crossed OOB at St Andrews and Malvern but seemed rational at the time... Got very confused and went round, losing just over 20" but also all contact with Ewan McC and lost flow. Of course, it turns out that the wall was crossable but that wasn't terribly clear the way the map was printed - it is very clear on Routegadget! Struggled with flow from 17 through 21. Slow but safe in the technical section near the end apart from 22 where I got a reasonable split simplifying and just running south to the grass near the road. 10" lost at 25 too close to line and started going round skatepark wrong way.
So, quite good and I do think I could start getting top half if I lose a bit more weight and get a bit more practice. Next time I make a mistake at sprint I should try to mentally re-start.
Really enjoyable event and great course but I'm joining the anti-laserprint movement!
Good start 1-3, hesitant at 4 as I was planning 5. Spotted that the two most obvious routes out of 4 were errors but didn't spot the creative SW then N route. Had a fairly good split @ 5 though (32/88 + 33%). At 8 I was 39/88 +25.1%. Then route choice errors - I saw the N route to 9 but went south as I thought it would be good running/planning opportunity and lost time and then slightly oddly went N out of 9 through the gap and SW as it looked like a cleaner route. Both were slower. 24" and down to 56/88.
I had noticed at about 8/9 I had lost less than half a minute to Ewan McC who started 1 min behind. He caught me coming out of 12 (my best split as I tried to hold him off a bit). I got into 13 first by going straight. Lost 13" to him on 14 though as I went round the houses and he went straighter and was then behind. At this point I was 57th, +29%. Then approached 15, saw Ewan McC running away, 5 seconds ahead of me. Went into courtyard. A camera clicked... in the heat of the moment this made me think the wall before the control was OOB and the camera was someone recording people crossing it. This was paranoia on my part having crossed OOB at St Andrews and Malvern but seemed rational at the time... Got very confused and went round, losing just over 20" but also all contact with Ewan McC and lost flow. Of course, it turns out that the wall was crossable but that wasn't terribly clear the way the map was printed - it is very clear on Routegadget! Struggled with flow from 17 through 21. Slow but safe in the technical section near the end apart from 22 where I got a reasonable split simplifying and just running south to the grass near the road. 10" lost at 25 too close to line and started going round skatepark wrong way.
So, quite good and I do think I could start getting top half if I lose a bit more weight and get a bit more practice. Next time I make a mistake at sprint I should try to mentally re-start.
Thursday Apr 5, 2012 #
Note
(rest day)
Achilles tendons on the mend. Looking back I was worried about them before last year's event and they felt better afterwards than before... hope it's the same again this year. No way I haven't rested enough...
Wednesday Apr 4, 2012 #
Note
(rest day)
Was going to go to ESOC training but left achilles tendon really quite sore today - in a way it hasn't been for a while. Don't want to risk it getting bad again. Doing hill sprints 3 times in 6 days was asking for it. So took day off.
Tuesday Apr 3, 2012 #
Note
(rest day)
Work stuff. Also tired.
Monday Apr 2, 2012 #
Rowing Machine 20:00 [1]
Recovery row.
Feeling quite good today - the hill sprints are leaving me feeling bouncy.
Feeling quite good today - the hill sprints are leaving me feeling bouncy.
Sunday Apr 1, 2012 #
Running intervals 1:02:49 6.92 mi (9:05 / mi)
shoes: Asics Gel DS 17 White
Pleasant run with hill sprints on Corstoprhine Hill. Started slow and generally fatigued. About 10 or 11 sprints of different lengths. Felt really quite wasted immediately afterwards but picked up on run home and did the last couple of miles at a steady speed.
Saturday Mar 31, 2012 #
Running 1:47:21 [1] 9.79 mi (10:58 / mi)
shoes: Asics Gel DS16 Red 2
Was going to do a long run interspersed with middle distance training AndrewD organised on Blackford Hill. Felt truly lacklustre, probably just because of the time in the morning, ran slowly, by the time I got home I was being careful crossing roads in case I fainted or something as I practically felt dizzy. I really can't run in mornings.
The O training was fun and it was nice to not be in a race and able to concentrate on the orienteering but bit of a failure from the point of view of physical training as I didn't really manage to go (anything like) hard enough or far enough for a proper session although I do feel fairly wiped out after.
The O training was fun and it was nice to not be in a race and able to concentrate on the orienteering but bit of a failure from the point of view of physical training as I didn't really manage to go (anything like) hard enough or far enough for a proper session although I do feel fairly wiped out after.