Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: graeme

In the 30 days ending Sep 30, 2013:

activity

time

miles

Running

23:07:39

152.4

(9:06)

245.26

(5:39)

Cycling

5:23:00

39.0

(8:17)

62.76

(5:09)

Orienteering

2:55:50

21.1

(8:20)

33.96

(5:11)

Boat-related

40:00

2.0

(20:00)

3.22

(12:26)

Total

32:06:29

214.5

(8:59)

345.2

(5:35)

2:55

0:00

» now

Monday Sep 30, 2013 #

Running 48:00 [3] 6.0 mi (8:00 / mi)

Alnwickhill, Braids and bburn in gathering gloom. Nice.

Cycling 40:00 [1] 8.0 mi (5:00 / mi)

As transport. Lab, hospital, Chinese Embassy etc.

Note

11:30 appointment. Waited over an hour, by which time docs and nurses were looking hungry. McKinley overrunning, so got reassigned to the peckish registrar (Ray) at 12:50 who clearly wasn't planning to hang about.

So, fourth doctor, fourth diagnosis.

doc:"Some localised damage to the nerve at the gastrocnemius, not firing. Due to the injury which caused that big scar I can see on your leg."
me: The injury I had 32 years ago?"
doc: "Most likely, yes: there's nothing to suggest it's your back"
me: "Moran, seemed convinced it was back"
doc: "But I have his nerve results AND the MRI scan"
me: "So the MRI doesn't show anything trapping in my back, one of my zillion lipomas for example"
doc: "No, it doesn't"
me: "and would that be because you didn't actually scan my back"
doc: "er..."

so its off to the hospital again for another MRI and appointment in eight weeks.

And I still haven't seen the sports injury specialist I was referred to. Not massively impressed.

Sunday Sep 29, 2013 #

Running 1:20:00 [3] 9.0 mi (8:53 / mi)

Bitty run from Harlaw through to Glencorse with JJ and Claire, with J&J and Mari Jarvis accompanying on bikes. Fabulous cool sunny day.

Saturday Sep 28, 2013 #

Cycling warm up/down 45:00 [1] 7.0 mi (6:26 / mi)

as transport - to castle, to court, to steils, to KB

Orienteering 50:00 [2] 5.0 mi (10:00 / mi)

Controlling, Oxgangs

Orienteering 7:00 [2] 1.0 mi (7:00 / mi)

Running in the Castle

Friday Sep 27, 2013 #

Running 40:00 [1] 3.0 mi (13:20 / mi)

Faffing, hanging controls for MSc and DoD orienteering, jogging home, generally feeling knackered.

Thursday Sep 26, 2013 #

Running race 25:56 [4] 4.1 mi (6:20 / mi)

KB dash. steady start with JJ and Brian in black (JBF memoriam).
13:30 at half way, then got a bit tasty. Didn't stop Dr Papa Cheps rattling by with 50 to go.

Running warm up/down 30:00 [1] 3.0 mi (10:00 / mi)

Before with James & Brian. After with Oleg.

Wednesday Sep 25, 2013 #

Running 49:00 [2] 6.0 mi (8:10 / mi)

Craigmillar jogging

Running 10:00 [2] 1.0 mi (10:00 / mi)

To work

Tuesday Sep 24, 2013 #

Running 35:00 [2] 3.0 mi (11:40 / mi)

Jog to Chinese Embassy and station to collect bike.

Running intervals 30:00 [4] 3.1 mi (9:41 / mi)

5 x 1km
3:42 42 42 42 41
tired after weekend. Pleased with consistency.

C • Not 4

Running warm up/down 1:00:00 [2] 5.0 mi (12:00 / mi)

Office home meadows lap home

Monday Sep 23, 2013 #

Running 56:00 [2] 7.0 mi (8:00 / mi)

Tired plod round Monday run, finishing in the Glen road

Sunday Sep 22, 2013 #

Orienteering race 37:53 [4] 5.5 mi (6:53 / mi)

Cityrace. One year on from failing to win on my birthday due to navigating to the wrong control, I failed to win on my birthday due to navigating to the wrong control. 4 sec up on Quentin at 18, then ran to 20. bollox bollox bollox. After Stockholm, two races targeted, two screwed up.

Checking splits, it seems the Norwegian girl on my tail for the second half was the eventual winner Anneke Hald Bjorgum.

C • old dogs 1

Cycling 48:00 [1] 7.0 mi (6:51 / mi)

Boris biking

Running warm up/down 22:00 [1] 2.0 mi (11:00 / mi)

Proper warm up with strides and stuff.

7. Mens Super Vetererans (50+) - Splits

Saturday Sep 21, 2013 #

Boat-related 40:00 [1] 2.0 mi (20:00 / mi)

Punting on the Cam. From the Oxford end, of course.

C • the Oxford end 1

Friday Sep 20, 2013 #

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

Meant to be a day off, but the cops found my bike so I jogged down the the station to collect it. Front wheel bent and front brake ripped off, otherwise OK.

Thursday Sep 19, 2013 #

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

That 20 x 200 session at Liberton.
Feeling very lopsided, even though Quads and R calf still a bit sore. A trifle moist out, so a tad slow.

Running 10:00 [3] 1.0 mi (10:00 / mi)

Jog to work. Got soaked.

Wednesday Sep 18, 2013 #

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

Steady, running home through Hermitage and Braidburn

Running 10:00 [1] 1.0 mi (10:00 / mi)

Jog to work

Tuesday Sep 17, 2013 #

Running intervals 30:00 [4] 3.1 mi (9:41 / mi)

5x1k 3:47 46 47 45 43
Cold evening for september, but clear and still. Felt OK, bit surprised it was that slow.

C • me too 1

Running 1:00:00 [2] 5.0 mi (12:00 / mi)

jogging home to from meadows and a lap

Monday Sep 16, 2013 #

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

Craigmillar DOMs-trot. Surprisingly nice, given how sore walking is.

Sunday Sep 15, 2013 #

Orienteering warm up/down 25:00 [1] 2.0 mi (12:30 / mi)

Controlling

Cycling 2:30:00 [1] 10.0 mi (15:00 / mi)

Controlling, oxgangs. windy.

Saturday Sep 14, 2013 #

Running race 1:26:58 [5] 13.1 mi (6:38 / mi)

Stockholm half marathon. 289th/13308 (winner 66) 10th/765 M50 (winner 83:08)

So much training, so much work, had no real idea what would happen after resting up. In the "elite group", and from last year about 84 needed to win M50. HM should be far enough to be about stamina and shifting oxygen rather than calf muscles. Turned out the quads did me in, perhaps this is the new reality.

Pretty awful mess up. Really ought to be able to rum a 20min 5km off the start. I didn't see the km marker until 4 (15.23) then went through 5km in 19.14. Ooops, well maybe the resting up did me good? still felt comfortable.
But by 10km I was already struggling 39:29, and from then on it all unravelled slowly and painfully as I went backwards through the field.

Final time of 87 not completely embarrassing, but that positive split is the worst since London in 2000, when at least I was ill.

Hubris: should have run more short tempo and long flat roads. Will do that through the winter.

5k Splits 19:14 20:14 20:52 21:47 disgrace.

http://www.youtube.com/watch?v=PxRUQUnVCDY @105

Running 10:00 [1] 0.5 mi (20:00 / mi)

Warm up and down: derisory, then too sore. Walked around stunningly beautiful central Stockholm in the sunshine for three hours.

Wednesday Sep 11, 2013 #

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

Fartlek round the Hermitage

Tuesday Sep 10, 2013 #

Running intervals 1:20:00 [4] 7.0 mi (11:26 / mi)

Lab - home -
Meadows 4x1km 3:37 38 37 36
-home

Somewhat comfortable, but could not have run faster, no spring in legs at all.

Monday Sep 9, 2013 #

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

Braids, bradburn, back along the Hermitage. Flat.

Sunday Sep 8, 2013 #

Running 35:00 [1] 3.0 mi (11:40 / mi)

Stoppy starty while mapping. Couldn't get going, felt flat and ankles all ove rthe place.

Cycling 40:00 [1] 7.0 mi (5:43 / mi)

CAT, on the new MTB, Oxgangs, Mortonall, over Braids, Fairmile etc etc. quite fun, but haven't got the hang of taking on obstacles yet.

Saturday Sep 7, 2013 #

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

Bitty. Ran to library, then to look at bikes in bikestation, soul cycles, bicycle coop, back to soul cycles, then to bank to get money, buy a bike, ride it home.

Reminds me of that run in Highland Park where I bonked after 90mins and it was cheaper to buy a bike in a yard sale than get a taxi home.

Friday Sep 6, 2013 #

Running 40:00 [2] 5.0 mi (8:00 / mi)

Stranded in "London" (a word which here means a travelodge in Canning) for a day thanks to a cancelled flight. Got a run around ExCeL (building site) and Canning (dump). Lots of people and road crossings, making Attercliffe look scenic.

Thursday Sep 5, 2013 #

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

UrbanO at QMUL and MileEnd Park courtesy of Oliie.

Wednesday Sep 4, 2013 #

Running 32:00 [2] 4.0 mi (8:00 / mi)

Early morning jog on towpath

Tuesday Sep 3, 2013 #

Running warm up/down 1:10:00 [1] 5.5 mi (12:44 / mi)

Easy jog to Southwark Cathedral. Slower still coming home on account of a couple of pints.

Running 34:45 [3] 5.0 mi (6:57 / mi)

SLOW training. South Bank Score
It may be stretching a point to say this was the year's top event, but the area was extremely good, both technically and scenically, and the company lively. I suspect I was comfortably the oldest there, and we ended up in the pub, which makes me think the sport has a future after all.

Monday Sep 2, 2013 #

Running 1:20:00 [3] 8.0 mi (10:00 / mi)

QMUL - canal - 30 mins to Greenwich, 20 mins wandering about, and back again. Hot

Sunday Sep 1, 2013 #

Orienteering race 55:57 [4] 7.6 mi (7:22 / mi)

Don Valley Urban. 6/36, That's three races in 8 days, all won by Mr.Ward.
Today 3 mins down on Martin's 53.01 and 2 sec back on Dave Peel.

Nice enough course. Poor first control where some local knowledge/watching runners needed - but looks like nobody got it right.
Then interesting estates and longish routechoices.
One annoying biggish error near the end failing to spot a handdrawn locked gate. But basically, what I already knew, not quite fast enough.

Train back to London. 2 hr wait at the station in the fantastic Sheffield Tap. Must change trains here again.

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