Training Log Archive: graemeIn the 28 days ending Feb 28, 2011:
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Monday Feb 28, 2011 #
Orienteering 32:00 [3] 4.5 mi (7:07 / mi)
Practice some street-running around Liberton. Rusty as hell.
Sunday Feb 27, 2011 #
Orienteering race 1:23:02 [4] 9.4 mi (8:50 / mi)
Torver Back Common: Rocky steep woods and runnable open, a spectacular event setting by Coniston Water and a beautiful, mild sunny day (too hot in a helly)
Won by Oleg in 59.
Slightly hamstrung and never able to really stretch out, but still very enjoyable and good training. No huge errors, ran 13-4 instead of 13-14 (oops) and discombobulated at the map exchange, in part by the part 2 descriptions being printed on the back of an old O-map: in my case the control description part... Then got very tired towards the end and started doing some stupid things like looking for the tiny clearing instead of a wellying great cliff.
Disappointing result, even a clean run wouldn't get into the top half, but really needed to be able to stretch out/jump in this terrain.
No sorer by the end than the start. Driving home certainly set the hamstring off more than running.
30/45 (4dnf)
Won by Oleg in 59.
Slightly hamstrung and never able to really stretch out, but still very enjoyable and good training. No huge errors, ran 13-4 instead of 13-14 (oops) and discombobulated at the map exchange, in part by the part 2 descriptions being printed on the back of an old O-map: in my case the control description part... Then got very tired towards the end and started doing some stupid things like looking for the tiny clearing instead of a wellying great cliff.
Disappointing result, even a clean run wouldn't get into the top half, but really needed to be able to stretch out/jump in this terrain.
No sorer by the end than the start. Driving home certainly set the hamstring off more than running.
30/45 (4dnf)
Saturday Feb 26, 2011 #
Orienteering race 37:24 [3] 4.2 mi (8:54 / mi)
Middle Distance "race". Steep slippy slope at Bleathwaite. Brutal start, and you really needed to be up for it. I wasn't, just kind of bumbled and slipped in the wood hating it. Picked it up a bit when it got possible to run.
Hamstring sore after driving down with Jegor, reducing flexibility in a race which was more about balance than running or navigation. Caught by Jason at 11, similar pace in the open, then he pulled away in the woods: got ahead again briefly at 18 when he relocated on a mismapped platform which I didn't spot (so went to our control instead).
Didn't really get chance to run: not much fun.
Hamstring sore after driving down with Jegor, reducing flexibility in a race which was more about balance than running or navigation. Caught by Jason at 11, similar pace in the open, then he pulled away in the woods: got ahead again briefly at 18 when he relocated on a mismapped platform which I didn't spot (so went to our control instead).
Didn't really get chance to run: not much fun.
Friday Feb 25, 2011 #
Running 32:00 [3] 4.0 mi (8:00 / mi)
Jog round Inch park. faffy fartlek. Hamstring still not right.
Thursday Feb 24, 2011 #
Running 52:00 [3] 5.0 mi (10:24 / mi)
Hill reps 1min then 6x2min.
Not really able to push it due to sore hamstring, but didn't seem to affect it.
Not really able to push it due to sore hamstring, but didn't seem to affect it.
Wednesday Feb 23, 2011 #
Running 45:00 [2] 5.0 mi (9:00 / mi)
Craigmillar run. Hamstring definitely sore today, never really eased off. bugger
Tuesday Feb 22, 2011 #
Running intervals 1:05:00 [4] 8.0 mi (8:07 / mi)
An evening of highs and lows. Felt pretty awful heading down from work, stiff and tired from the w/e. Hamstring still achey. Then when I started running hard it all went well, cueing off Oleg and Jack...
2km 7:04 (67 rec)
1km (honest) 3:28 (50)
1km (short) 3:17 (55)
1km (short) 3:16 (53)
300m, pulled up with rapidly tightening hamstring.
Would like to have finished session, but at least OK to jog home.
2km 7:04 (67 rec)
1km (honest) 3:28 (50)
1km (short) 3:17 (55)
1km (short) 3:16 (53)
300m, pulled up with rapidly tightening hamstring.
Would like to have finished session, but at least OK to jog home.
Monday Feb 21, 2011 #
Running 54:00 [3] 6.5 mi (8:18 / mi)
Long delay with lunchtime meetings etc, got out at 2:30. Still sore & tired from Saturday, and it cold too, but good to get in a shortened Monday (back over shoulder).
Sunday Feb 20, 2011 #
Running 47:00 [3] 5.0 mi (9:24 / mi)
Free day, loads of time for a long run, except too knackered!
Set off at a hobble with v.tight hamstring. Eventually it loosened up, ran steady over Blackford and Braids, picking up tape from yesterday. Seem like the right thing to do, but does make you notice the amount of other trash on the area (which I didn't pick up)
Set off at a hobble with v.tight hamstring. Eventually it loosened up, ran steady over Blackford and Braids, picking up tape from yesterday. Seem like the right thing to do, but does make you notice the amount of other trash on the area (which I didn't pick up)
Saturday Feb 19, 2011 #
Running 47:57 [5] 7.5 mi (6:24 / mi)
National XC 147/451
Apart from Ben Hartman and Donald Petrie way in the distance, and Matthew Strachan hauling steadily away, I reckonized nobody. Ignoring last year's jetlagged blip, a decent run reflecting a steady decline with age (118 in 07; 111 in 08; 129 in 09) . Murray came an impressive 5th. Went off a bit harder than at easts and vets, and ended up holding position through the second half rather than hauling through. In retrospect, probably went off too hard, trying to keep Donald in sight.
Apart from Ben Hartman and Donald Petrie way in the distance, and Matthew Strachan hauling steadily away, I reckonized nobody. Ignoring last year's jetlagged blip, a decent run reflecting a steady decline with age (118 in 07; 111 in 08; 129 in 09) . Murray came an impressive 5th. Went off a bit harder than at easts and vets, and ended up holding position through the second half rather than hauling through. In retrospect, probably went off too hard, trying to keep Donald in sight.
Running 45:00 [2] 4.0 mi (11:15 / mi)
Warm up and warm down from National
Friday Feb 18, 2011 #
Running 30:00 [3] 4.0 mi (7:30 / mi)
Hermitage, steady run. Feeling a bit stiff, had intended to do some strides, but somehow it never happened..
Thursday Feb 17, 2011 #
Running hills 40:00 [4] 5.0 mi (8:00 / mi)
6x45sec
4x2mins
Felt pretty good, ended up pushing a bit harder than I'd planned.
4x2mins
Felt pretty good, ended up pushing a bit harder than I'd planned.
Wednesday Feb 16, 2011 #
Running 45:00 [2] 5.0 mi (9:00 / mi)
Wet and horrible. Ran a lap of the braids. Resting up for Saturday, yeah, that's it...
Tuesday Feb 15, 2011 #
Running intervals 1:10:00 [4] 9.0 mi (7:47 / mi)
Toni's Intervals 2km + 4x1km with cunning cuts and ~52sec recovery
7:08
3:18
3:22
3:23
3:25
No, those aren't proper km, but not far shy.
Plus run down, lap of Meadows, run home etc.
7:08
3:18
3:22
3:23
3:25
No, those aren't proper km, but not far shy.
Plus run down, lap of Meadows, run home etc.
Monday Feb 14, 2011 #
Running 1:10:00 [2] 6.0 mi (11:40 / mi)
Final look at the dodgier bits of maps and courses for SNC on Saturday. Need to put the thing to bed now.
Sunday Feb 13, 2011 #
Orienteering race 1:13:27 [4] 9.0 mi (8:10 / mi)
Brown (longest) course on Darnaway 3/16 won by DanGooch in 66. Pretty good run technically, a few little wobbles, but splits show still slow (6 people got fastest splits, none for me).
Main feature of today: James (M12) debut on Light Green and, remarkably, 1st/40. No idea where that came from.
Main feature of today: James (M12) debut on Light Green and, remarkably, 1st/40. No idea where that came from.
Saturday Feb 12, 2011 #
Orienteering 50:00 [2] 6.0 mi (8:20 / mi)
ROMP at Achlean. Quick leg it round a 2km course while J&J got ready, then shadowed James around a longer course, with occasional loops.
Friday Feb 11, 2011 #
Running 1:05:00 [2]
Bit of running, couple of pushes, and a lot of standing around in the final bit of the Mortonhall map.
Thursday Feb 10, 2011 #
Orienteering 1:00:00 [2] 6.0 mi (10:00 / mi)
On the braids. moonlit, ran for 55mins before the lamp died. Still getting confused and lost. Would be nice if the map was finished
Wednesday Feb 9, 2011 #
Running 50:00 [2] 5.0 mi (10:00 / mi)
Potter round the braids, checking minutiae of the map. Hamstring still sore, so pretty steady stuff.
Tuesday Feb 8, 2011 #
Orienteering 54:00 [2] 5.0 mi (10:48 / mi)
Run up to the Braids and place final tapes
Running intervals 1:00:00 [3] 6.0 mi (10:00 / mi)
Run down to meadows and back for intervals
Running intervals 16:00 [4] 2.8 mi (5:43 / mi)
Meadows intervals. 1x 7mins (2k) 2x 3.5mins (1k) 1x 1.5mins (500m)
Hamstring steadily tightened up until I had to stop. Not good, but nothing snapped.
Garmin playing silly buggers, didn't find satellite until post-warm up. Still claims
1.2miles / hrm 165
0.6 / hrm 173
0.6 hrm 174
0.24 hrm 170
Max hrm "179" 3 mins after starting to warm up.
Hamstring steadily tightened up until I had to stop. Not good, but nothing snapped.
Garmin playing silly buggers, didn't find satellite until post-warm up. Still claims
1.2miles / hrm 165
0.6 / hrm 173
0.6 hrm 174
0.24 hrm 170
Max hrm "179" 3 mins after starting to warm up.
Monday Feb 7, 2011 #
Running 45:00 [3] 6.0 mi (7:30 / mi)
steady road run from work: Alnwickhill, Gracemount and home. Horrible wet day (also jog into work)
Sunday Feb 6, 2011 #
Orienteering 1:20:00 [1] 6.0 mi (13:20 / mi)
Much faffing on the Braids, taping controls, cutting gorse and a little jogging. Early soreness from yesterday eventually giving way to sore right hamstring - was sort of there last week, race brought it on. Feels tight rather than torn, if such a distinction exists physiologically?
Saturday Feb 5, 2011 #
Running warm up/down 38:00 [1] 3.0 mi (12:40 / mi)
Warm up and down for XC
Running race 36:04 [5] 5.0 mi (7:13 / mi)
Vets XC at Kirkcaldy. 39/200 14th M45 1st Lothian. Tough course of mud and just enough stony track to stop you wearing spikes. 5 mins down on winner Bobby Quinn. Rare win over Frank Boyne, and just off the back of a lot of familiar names from 15year ago. Still way back on Donald Petrie (35:27), but a definite feeling of things going in the right direction. A better result than the East Districts, though the unusual course probably suits me.
Friday Feb 4, 2011 #
Running warm up/down 17:00 [2] 2.0 mi (8:30 / mi)
Heavy rain all day, jogged into and home from work. tired and sore, race tomorrow so rest day is a good idea.
Thursday Feb 3, 2011 #
Running hills 56:00 [4] 5.5 mi (10:11 / mi)
Hills on Blackford 5x~45sec (steep) 4x~2:08mins, 1x1:30.
Slight soreness in right hamstring. Need an easy day before XC on sat
Slight soreness in right hamstring. Need an easy day before XC on sat
Running 20:00 [3] 2.0 mi (10:00 / mi)
Jog home, to and from library, in pouring rain.
Wednesday Feb 2, 2011 #
Orienteering 1:25:00 [3] 9.0 mi (9:27 / mi)
First real run on Braids and Mortonhall. Draft course. Not what you'd call dark, but fabulous orienteering. The difference Kalvis' superb map makes is immense. Previous events here have been either fair-but-easy or gorsetastically random. This is proper orienteering and very, very fast.
Tuesday Feb 1, 2011 #
Running intervals 1:25:00 [4] 9.0 mi (9:27 / mi)
Toni's session, but nobody else was there, a couple of guy went off to run 600s with the Haries, HelenB appear half hour later. Anyhoo
2x lap Jawbone, diagonal and round the tennis courts ~2k 7:07mins
3x 1km various 3:37 sort of time.
Nice evening, felt OK, would have liked some company :(
Warm down with Murray, Oleg, James, Ray Ward, which was nice.
2x lap Jawbone, diagonal and round the tennis courts ~2k 7:07mins
3x 1km various 3:37 sort of time.
Nice evening, felt OK, would have liked some company :(
Warm down with Murray, Oleg, James, Ray Ward, which was nice.