Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: graeme

In the 29 days ending Feb 29, 2012:

activity

time

miles

Running

16:28:08

122.5

(8:04)

197.14

(5:01)

Orienteering

12:40:22

63.9

(11:54)

102.84

(7:24)

Cross Country skifalling

9:00:00

36.0

(15:00)

57.94

(9:19)

Unspecified

40:00

5.0

(8:00)

8.05

(4:58)

Total

38:48:30

227.4

(10:14)

365.96

(6:22)

[1-5]

36:48:30

5:00

0:00

» now

Wednesday Feb 29, 2012 #

Running 10:00 [3] 1.5 mi (6:40 / mi)

In Goring. Lap of cricket pitch, then race James back to Elmcroft. pm drive home.

Tuesday Feb 28, 2012 #

Running intervals 39:00 [4] 5.0 mi (7:48 / mi)

5x3mins laps on the grass at Liberton. Barefoot, T-shirt and shorts. That would be February in Scotland then.

Monday Feb 27, 2012 #

Running 54:00 [3] 7.0 mi (7:43 / mi)

Monday run finishing along the flat. Sore and tired at the start (2:15, no lunch) but gradually warmed to it and going at a decent clip by the end.

Sunday Feb 26, 2012 #

Orienteering 1:00:00 [3] 8.0 mi (7:30 / mi)

Four different sprint courses, two on Howden, two at Dedridge, latter with mapping

Orienteering 10:00 [3] 1.5 mi (6:40 / mi)

Bits and piece of course, timing options, partial flow testing.

Orienteering 2:00:00 [0] 6.0 mi (20:00 / mi)

General mapping, the Centre, Dedridge, Calderwood

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

Final treat to end the day, run an old green course at Calder Wood. Missed a lot - haven't had to think about any O'ing for too long what with faffing on local maps.

Note

Local orienteering is just an oxymoron! How can you navigate through unfamiliar terrain when its your local area. No wonder I'm sloppy.

C • Just checking 4

Saturday Feb 25, 2012 #

Orienteering 3:00:00 [1] 12.0 mi (15:00 / mi)

Lots of faffing for Oing. Test run a couple of courses, decide Lorna had a point and some replanning would help, then over to Calder wood to map the training area in the rain. Walk jog. Bleargh. Basically got cold and felt rubbish long before the end, hadn't really recovered from last w/e?

Friday Feb 24, 2012 #

Running 48:00 [2] 6.0 mi (8:00 / mi)

Unreasonable sore after last night, sniffiness abating. Lovely cool day. So, listen to the body or swayed by the weather?
The former, and the inevitable latter, Hermitage bburn, up over braids and home.

Thursday Feb 23, 2012 #

Running 1:00:00 [3] 7.5 mi (8:00 / mi)

Group run with Corstorphine from Foresters. Not sure where we went, but despite this being the slow group of the old, lame and blind it seemed to move at a better clip than I typically do on my own, then chucked in some fartlek for good measure. I think I need to join a training group.

Wednesday Feb 22, 2012 #

Orienteering 54:00 [3] 6.0 mi (9:00 / mi)

Bleargh. Still viralised, but such I nice day I tried an old Green (would now be now Middle distance Brown) course on Craigmillar. Tricky.

Tuesday Feb 21, 2012 #

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

Still under the weather a tad, so lunchtime trot around an old course at Astley Ainslie. Jane down to Goring.

C • Jane in Goring 3

Monday Feb 20, 2012 #

Running 42:00 [2] 5.0 mi (8:24 / mi)

Hermitage, home to collect stuff, back to work. Now feeling decidedly off colour, hoped the fresh air would help - it didn't.

Sunday Feb 19, 2012 #

Orienteering race 58:20 [3] 5.7 mi (10:14 / mi)

CSC heat at Faskally. M45+, 6th. Chris Galloway 48, Donald P 53. Still not feeling great, plus stiff from yesterday, plus 3x1min errors and a lost contact lens causing a minute or so's discombobulation. Eventually figured out I could read the map by stopping, closing one eye and holding it about 3in from my nose, which doesn't lead to good terrain flow...

Can't read it at all with the properly corrected eye (!). And this is a 1:7500.

INT finished a distant second to FVO, but qualified for the finals.

C • contact lenses 4

Saturday Feb 18, 2012 #

Running race 50:29 [5] 7.5 mi (6:44 / mi)

National XC, on a cool but ultimately sunny afternoon in Falkirk. Started cautiously with a bit of a sore throat and general acheness, and never really got any better. 217th in 50:29, a new PW, hugely in terms of time, slightly worse in position. Passed by Will Mair on a sprint finish. Lothian at 32/33 teams.

Orienteering 1:30:00 [1] 4.0 mi (22:30 / mi)

Gentle jogging/walking around Livi checking control sites etc. Retreated to the car for 15mins when a fierce hail/snowstorm struck. Soon cleared.

Friday Feb 17, 2012 #

Running 43:00 [3] 6.0 mi (7:10 / mi)

Craigmillar and the hospital. Sniffy. Bugger.

Thursday Feb 16, 2012 #

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

Home round a dark Braids. Lost again on the way over, can't figure out where I am at night :(

Wednesday Feb 15, 2012 #

Running 16:00 [2] 2.0 mi (8:00 / mi)

To and from work, after flying back from Munich. Sniffy

Tuesday Feb 14, 2012 #

Cross Country skifalling 5:00:00 [1] 20.0 mi (15:00 / mi)

Downhill in fact, with Jane. hard work on the quads on account of nervousness and stiffness from yesterday.

Monday Feb 13, 2012 #

Cross Country skifalling 4:00:00 [1] 16.0 mi (15:00 / mi)

At St Johann, dead flat groomed routes. On my own. Ski company advertised it, but at the resort they had no idea. Attila the Hotelier knew where to hire skis, but no lessons, so figure it out as you go along.

It was kind of fun, though fell over a *lot*, on anything unflat and much that was flat, dunno why. Did a 7km loop, a 12km out and back ti Kirchdorf, and a final 4k loop. Suddenly got tired near the end, to the level where I normally start falling over. No obvious change today.

C • Very jealous 1

Sunday Feb 12, 2012 #

Unspecified 40:00 [1] 5.0 mi (8:00 / mi)

Skiing. Downhill, with the lesser intermediate group. Apparent aim of group, to ski as slowly as possible with maximum elegance.
So that would be something I don't like doing with people I dont know in a style I can't do or relate to. Bah humbug.

Met J&J at 3:30, and reprised the entire days' routes in an hour.

Running 35:00 [2] 4.0 mi (8:45 / mi)

Shake out round the airport at St Johann. A tad more than walking in the Winterwanderweg.

Friday Feb 10, 2012 #

Running 1:08:00 [3] 8.5 mi (8:00 / mi)

Oxgangs nein. decent pace. cold

Thursday Feb 9, 2012 #

Running 55:00 [3] 6.0 mi (9:10 / mi)

Blackford Hills. 6x2:10 missed the steep ones at a meeting. Longer than normal warm down.

Wednesday Feb 8, 2012 #

Running 49:00 [3] 6.0 mi (8:10 / mi)

Craigmillar, ghost town, steady

Tuesday Feb 7, 2012 #

Running 1:05:00 [4] 8.0 mi (8:07 / mi)

From work, home, warm down lap with Max, home via Marchmont Rd.

ML 4:35 34 33 33 33

With Kate Jenkins, no Chloe, John Blair vanishing off the front and three new guy passing at speed. Felt less pressure by fast cadance, striding out a bit more. Still and Cold.

Note

Donnan and Scotia went sub 8:20 for 3k indoors this week.

Monday Feb 6, 2012 #

Running 54:00 [3] 7.0 mi (7:43 / mi)

Monday run. stiff and tired.

Sunday Feb 5, 2012 #

Orienteering 17:40 [4] 2.2 mi (8:02 / mi)

ESOC sprint round 1 at Blackford, after the fact. Slippery. 3 mins off the pace, even without stopping to dib.

Running 1:00:00 [2] 6.0 mi (10:00 / mi)

Up to Blackford to enter James, home to pick him up, drive up, round Blackford watching sprint. Round Craiglockhart watching, Up to Blackford to run myself, home again. Fafftastic faff of faffiness.

Saturday Feb 4, 2012 #

Orienteering warm up/down 10:00 [1] 1.0 mi (10:00 / mi)

Run round Livingston.

Running warm up/down 25:00 [2] 2.0 mi (12:30 / mi)

Kilmarnock in the rain, to from and check course.

Running race 33:39 [5] 5.0 mi (6:44 / mi)

National Vets XC, Kilmarnock. 54/178. 12 M45. PW again. 1 min down on Donald P, almost 2 on Dixie. 1st Lothian by a couple of mins from Scott Nelson.

This was proper, classic cross country. Muddier than an HBT hippo conference, not quite freezing cold (warm enough to turn the ground to mud, though not warm enough to thaw anything). Rain, sidewaysly failing to obey gravity and uncertainly about its liquid status. A steep hill, and some short technical bits. Ran in a helly, a no-brainer. Started steady, got caught in traffic on the technicals turns/steps on lap 1 of 3. Finished strongly, only passing people after halfway with the except of some to-and-fro. Even held some guy off on a "sprint" finish.

Orienteering 12:37 [4] 2.0 mi (6:18 / mi)

draft course 9 at Livi on the way home. Still made mistakes!

Orienteering warm up/down 35:00 [1] 2.0 mi (17:30 / mi)

Jog to start/finish and out to check storm damage and gardening.

Friday Feb 3, 2012 #

Running 28:00 [3] 4.0 mi (7:00 / mi)

Faster than a very slow thing round the Hermitage.

Thursday Feb 2, 2012 #

Running hills 45:00 [4] 4.5 mi (10:00 / mi)

3x 1min 5x2min Blackford. cold.

Orienteering 33:45 [4] 4.5 mi (7:30 / mi)

FWTN at KB.

C • Sad to have missed this 5

Running 16:00 [2] 2.0 mi (8:00 / mi)

To and from KB, warm up and down for FWTN

Wednesday Feb 1, 2012 #

Running 54:00 [2] 7.0 mi (7:43 / mi)

Puttering around Craigmillar and the thistle foundation, which was once a military retirement place and now
"Thistle Foundation is a boundary-pushing, pioneering charity supporting people with disabilities and long term health conditions."
Literally boundary pushing: the bit round the edge of the foundation are demolished to make room for commercial housing.

Will remap once it settles.

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