Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: graeme

In the 30 days ending Nov 30, 2014:

activity	#	time	miles		km		+m
Running	26	31:16:24	193.9		312.05
Orienteering	4	3:45:17	27.1	(8:19)	43.61	(5:10)
Cycling	3	1:50:00	20.0	(5:30)	32.19	(3:25)
Total	30	36:51:41	241.0		387.85

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Sunday Nov 30, 2014 #

Running 3:00:00 [3] 10.0 mi (18:00 / mi)

More running, more walking some looking etc. at Darnaway. Wearying. Long queues on the A9/M90 requiring detours.

C • A9 2

Saturday Nov 29, 2014 #

Running 3:00:00 [1] 10.0 mi (18:00 / mi)

Some running, some walking some looking etc. and Darnaway. Wearying

Friday Nov 28, 2014 #

Running 57:00 [3] 7.0 mi (8:09 / mi)

alnwickhill and Braids

Thursday Nov 27, 2014 #

Running race 26:28 [4] 4.1 mi (6:27 / mi)

KB dash. Wet, still. Started with Jimmy Hudson who took a minute out of me.

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

wup

Wednesday Nov 26, 2014 #

Running 58:00 [3] 7.0 mi (8:17 / mi)

nice roady run up through Gilmerton, ERI craigmillar. Coolish, moistish.

Tuesday Nov 25, 2014 #

Running intervals 27:00 [4]

12*400 45sec rec pacing for the Haries.
95, 93, 93, 93, 93, 92, 92, 92, 92, 92, 92, 91.
That's the way to do it :)

Running warm up/down 45:00 [2] 4.0 mi (11:15 / mi)

Bits and pieces

Monday Nov 24, 2014 #

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

Alnwickhill, Mortonhall, Garden Centre and back. Tired today, which is understandable.

Sunday Nov 23, 2014 #

Orienteering 1:00:34 [3] 8.8 mi (6:53 / mi)

RR ESOA Champs at the Hirsel in Coldstream. Nice estate land, pleasant run. Some easy woods with many tracks and few features, route choice on crossing the Leet water (note to self - barbed wire fence is not a bridge) and some intricate rhodo action carefully mapped by DougT. All good.

C • There would have been more ... 8

Saturday Nov 22, 2014 #

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

To Shop at EOR and Pre XC. Felt OK, no excuses then.

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

Alloa XC. 92/245 38:11 (c/f 35:40 last year, but probably a minute longer this)
Hilly, muddy, warm and sunny. I'd promised myself to give up on XC this year, but it was fun!

Note

Haven't shifted the cellulitis since February. Right foot permanently swollen, not normally a problem, but I couldn't get my spikes on. Ran in Inov8 150s which are minimalist. Grip was remarkably good, I think spikes would be better only on the muddy grass and plough. The rooty track and steep descent were fine. Surprising, since trainers with similar tread were useless, somehow the flexible sole must help.

Note

James ran U17, his first XC for 3-4 years. At 15, probably the youngest in the race with others towering over him, he ran a great race, well paced and in touch to the end. U17 is so tough - all the slow kids have dropped out and nobody else drops in. Very proud.

Friday Nov 21, 2014 #

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

Easy night run with Jegor and Nastia, Blackford and AA.

Thursday Nov 20, 2014 #

Running 40:00 [3] 6.0 mi (6:40 / mi)

Nixon-training on a modified Edinburgh map in the dark.

Cycling 25:00 [1] 5.0 mi (5:00 / mi)

CAT

Wednesday Nov 19, 2014 #

Running 1:04:00 [3] 8.0 mi (8:00 / mi)

Meant to be short, but got a bit out of hand. Alnwickhill, mortonhall, some toolng, Galachlaw Buckstone, back over Braids

Tuesday Nov 18, 2014 #

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

Jog in

Running 45:00 [2] 4.0 mi (11:15 / mi)

Warm up and warm down.

Running 18:00 [4] 3.0 mi (6:00 / mi)

Haries 4*1200 4:27 31 32 30. Comfortable. Short?

Monday Nov 17, 2014 #

Running 59:00 [2] 7.0 mi (8:26 / mi)

Monday run, finish along the road. Weary, sore of knee.

Running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)

Easy to and from work

Sunday Nov 16, 2014 #

Running 45:00 [3] 4.5 mi (10:00 / mi)

From Harlaw, reservoirs, Red Moss. with Jane

Running 1:09:00 [3] 9.5 mi (7:16 / mi)

Home from Harlaw via Torphin. going pretty nicely, and its all downhill!

Saturday Nov 15, 2014 #

Running 2:00:00 [3] 10.0 mi (12:00 / mi)

Quite a lot of running, and some standing around cheering at the Braids XC + there and back.

Friday Nov 14, 2014 #

Running 55:50 [3] 7.0 mi (7:59 / mi)

Weary plod up alnwickhill and back over the Braids in the dark heading home.

Thursday Nov 13, 2014 #

Running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)

around liberton

Running intervals 30:00 [4] 4.0 mi (7:30 / mi)

20*~200. @45 (down)/48 (up+wind) jog recovery.
First 10 in shoes, 1 min extra rest, second 10 barefoot (and therefore faster).

Wednesday Nov 12, 2014 #

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

Liberton, bioquarter, Craigmillar etc.

Tuesday Nov 11, 2014 #

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

Home, meadows, lap, home via Olly's

Running intervals 24:00 [4] 3.1 mi (7:45 / mi)

5*1km 3:46 47 48 47 47.
Steady reps, comfortable but not trying to run with Olly Tess or any other silliness.

Monday Nov 10, 2014 #

Running 57:00 [3] 7.0 mi (8:09 / mi)

Monday run. Bit sore and stiff in various places at the moment, left knee being the only troublesome moving part.

Sunday Nov 9, 2014 #

Orienteering race 1:14:43 [4] 8.3 mi (9:00 / mi)

SoSoL Croy.

Not feeling inspired. No maps available. Picked up DaveR's used brown one.
Badly misread number 1, thought it needed a 7 contour descent and crawled unstably way too low on a rocky slope. In fact, the contours showed a trench further along the slope vanishing into crags, and I read them all as down. It was all down for me. Trundled a few more controls in nasty woods, and got passed like I was standing still on a track leg by some students. Missed a control in the hillside. Met up with Jane (on green), and we ran a couple of legs together, then it got a bit easier going on the hillside through butterflies. Still trundling when Paddy came flying past on a path. This sort of woke me up, and though he got out of sight a couple of time, I hung on to the antepenultimate, from where a better route choice got me a gap. Getting stuck in the grot for a minute en route to the last control put paid to that.

Saturday Nov 8, 2014 #

Running race 19:13 [4] 3.1 mi (6:12 / mi)

Parkrun. Great conditions, cold and still. steady pace.

Running 20:00 [2] 2.0 mi (10:00 / mi)

No J&J so more than normal warm up/down, including some barefoot on the grass. Cold.

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

Mapping check / run Greyfriars & Grassmarket

Running intervals 24:00 [4] 3.0 mi (8:00 / mi)

6*800 2:57 58 59 00 01 01. cool.

Monday Nov 3, 2014 #

Running 55:00 [3] 7.0 mi (7:51 / mi)

Full Monday run. Lovely day. Leaden legs - something doesn't seem right at the moment.

Sunday Nov 2, 2014 #

Cycling 40:00 [1] 6.0 mi (6:40 / mi)

To Dean Bridge and around exchange with James

Orienteering 30:00 [3] 3.0 mi (10:00 / mi)

Shadow James on a rerun of the sprinty bit from Thursday, plus a bit. He's too nippy for me!

Saturday Nov 1, 2014 #

Running race 19:53 [5] 3.1 mi (6:25 / mi)

Parkrun. Oh dear.

Cycling warm up/down 45:00 [1] 9.0 mi (5:00 / mi)

To and from the fort with Jane on the Innocent railway

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