Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: graeme

In the 28 days ending Feb 28, 2010:

activity	#	time	miles		km		+m
Excuse	3	41:30:01	3.0		4.83
Running	21	19:55:48	141.5		227.72
Orienteering	6	6:23:56	38.0	(10:06)	61.15	(6:17)
Total	27	67:49:45	182.5		293.7
[1-5]	25	27:49:44

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Sunday Feb 28, 2010 #

Running 38:00 [3] 5.0 mi (7:36 / mi)

Meadows, then 3X1250 in 4:59, 4:49, 4:39. Cold windy.

Saturday Feb 27, 2010 #

Running 1:10:00 [3] 8.0 mi (8:45 / mi)

Run back from St.georges, Water of Leith, around Harrison Park, some fartlek in the end. Wet and uninspired.

Thursday Feb 25, 2010 #

Running warm up/down 40:00 [2] 4.0 mi (10:00 / mi)

Before and after the dash, before and after FWTN

Running race 25:00 [4]

KB dash. wet and horrible, slightly icy. Ran most of it with Brian Kirkwood, until he dropped me after 2.5 miles.

Orienteering 42:00 [3] 5.0 mi (8:24 / mi)

FWTN. Hollie's Holyrood Hills. Three laps comprising a big climb and zig-zag back down again. Confirming I can't run at night!

Wednesday Feb 24, 2010 #

Running 40:00 [3] 5.0 mi (8:00 / mi)

Nasty snowy day. Test run courses 2 and 3 for the KB sprints. More tweaks. Courses are a tad too long, and I find it hard to imagine anyone doing this cleanly. Still, everyone makes sprints too long and everyone likes it!

Tuesday Feb 23, 2010 #

Running intervals 55:00 [4] 8.0 mi (6:52 / mi)

To and from the meadows and 4x1km with EUOC Huw Stradling, James Lyne and Mike McIver. About 3:30, so fairly slow (still sore after w/e), very cold, and a bit surprising everyone packed it in after 4.

Monday Feb 22, 2010 #

Running 45:00 [2] 5.0 mi (9:00 / mi)

A lot of faffing about, visiting banks in Cameron Toll, then off to the Newington branch so that some guy could click on the screen they don't let you access for online banking.
Still sore after the w/e, so rest is welcome.

Sunday Feb 21, 2010 #

Orienteering race 1:25:44 [3] 8.0 mi (10:43 / mi)

Course won by Dixie in 69.

Felt totally exhaused and walked most of the heathery bits. Being so far down gave some indication that all is not well, not only just unfit. Need sleep. Hamstrings still twinging.

C • I'd give up ... 2

Orienteering 1:25:00 [1] 5.0 mi (17:00 / mi)

Back from the finish at Newtyle, and run around Perth city centre checking out PWT. All very slow, walk/trot.

Saturday Feb 20, 2010 #

Running race 48:48 [5] 7.5 mi (6:30 / mi)

National cross country 206th. Ran steady and didn't fade or strengthen at the end, didn't even have a cold this year but basically shite (44.57 last year, with a cold).

Very very tired. Could hardly raise a jog on the warm down.

Running warm up/down 30:00 [2] 3.0 mi (10:00 / mi)

Run around before the nationals, then afterwards having totally stiffened up on right hip and hamstring, eventually got moving for a jog.

Friday Feb 19, 2010 #

Excuse 1 [0]

This day did not exist

Thursday Feb 18, 2010 #

Excuse 40:00:00 [0]

Very long day, up at 6, talk, flight, and work. No space for a run. Lots of stretching and toe curls.

C • 40 hour days 3

Wednesday Feb 17, 2010 #

Running 30:00 [3] 4.0 mi (7:30 / mi)

6:30 am

Some fartlek around seattle centre. Good comedy interval around the skateboarding park.

Tuesday Feb 16, 2010 #

Running 30:00 [3] 4.0 mi (7:30 / mi)

Steady 7am run from hotel along the shore - same as yesterday without the haar

Monday Feb 15, 2010 #

Running 32:00 [3] 4.0 mi (8:00 / mi)

Along the olympic sculpture park in Seattle, in a pea-souper of a haar, very atmospheric, Puget Sound is one of those names with that new world pirate feel to it.

6:30 am too!

Sunday Feb 14, 2010 #

Running 1:45:00 [3] 11.0 mi (9:33 / mi)

Superb trail run on "Tiger Mountain" with Eric. In the Issaquah Alps, which is really a big forested ridge wit a few superb old trees, and a load of ferns. They go orienteering here, but going off trail didn't look appealing to me. Big climb to the ridge with lots of swooping switchbacking descents on a long swing back.

Most enjoyable run for a long time, its been a grand weekend.

Saturday Feb 13, 2010 #

Running 1:47:00 [3] 12.0 mi (8:55 / mi)

Trail running with Eric Bone at "Paradise Valley" outside Seattle. Nice park with lots of climb and small trails. Started out with Terry Farrah in tow (literally - using a WeGoTeamLink) - I was on the front, towing Eric, towing Terry, and didn't really notice much effect. Seems like a thing which would be useful in a mountain marathon.

Otherwise, steady, pleasant long run, mainly at conversational pace, which was nice.

Later, lunch and 1:1000 O-ing at the Bresemans.

Friday Feb 12, 2010 #

Excuse 1:30:00 [1] 3.0 mi (30:00 / mi)

Long wearying travel day. Up at 4am. Bit of a walk/trot round central Seattle in the afternoon (tomorrow UK time), Seattle centre looks like a good spot for some Urban-O.

Thursday Feb 11, 2010 #

Running 45:00 [4] 6.0 mi (7:30 / mi)

Hill reps on Blackford with JBF

5x1min
6x 2:20

Slight hamstring ache, but this is a good session to do with it.

Wednesday Feb 10, 2010 #

Running 45:00 [3] 6.0 mi (7:30 / mi)

Craigmillar castle runaround. Hamstring achey, but not deteriorating.

Running 15:00 [2] 1.5 mi (10:00 / mi)

To work, and back to cubs.

Tuesday Feb 9, 2010 #

Orienteering 22:00 [3] 3.0 mi (7:20 / mi)

Little jog to KBU, then test run the open sprint course. 19 minutes, probably a tad long.

Running 56:00 [4] 6.5 mi (8:37 / mi)

Intervals. Only Oleg there, which wasn't much use for either of us.
3x1km @ 3:35, then pulled up by a hamstring. Sore rather than snapped, and its been threatening since Sunday.

Monday Feb 8, 2010 #

Running 58:00 [3] 7.5 mi (7:44 / mi)

Couldn't get out in the day, so faffy run home from work around Alnwickhill, Mortonhall, Braids. Felt tired from yesterday, but perked up once I got started.

Sunday Feb 7, 2010 #

Running 1:45:00 [3] 11.0 mi (9:33 / mi)

Pentland run, avoiding the BNC area.

Squirrel wood, Colinton, Water of Leith, Poets Glen, track, Harbour Hill, Capelaw, Allermuir. with godders and Rufus

Saturday Feb 6, 2010 #

Orienteering race 42:12 [4] 6.0 mi (7:02 / mi)

Carlisle Street Race. Very good fun around town, with some shopper-dodging in the Lanes centre. 5th, Steve Birkinshaw 36.38.

Running warm up/down 12:00 [2] 1.5 mi (8:00 / mi)

Warm up and down

Friday Feb 5, 2010 #

Orienteering 37:00 [3] 4.0 mi (9:15 / mi)

Test running at KB. Building works all over the place: The ISSOM map makes it very different, its going to be good.

Thursday Feb 4, 2010 #

Orienteering 1:10:00 [3] 7.0 mi (10:00 / mi)

Fight with the night, Braids. Nice new mapped section of Mortonhall, completely unused. Just the manky old wrong Braids bit. Still, its the best area in Edinburgh, and when not stuck in gorse it was a delight. Still made loads of mistakes, and having caught Paul Caban at 4, never got rid of him.

Also run from work, and back home.

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