Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: graeme

In the 30 days ending Nov 30, 2018:

activity

time

miles

Cycling

16:32:00

233.0

(4:15)

374.98

(2:39)

Running

15:59:00

103.2

(9:18)

166.08

(5:46)

Strength&conditioning

15:05:00

Orienteering

3:32:51

24.9

(8:33)

40.07

(5:19)

Total

51:08:51

361.1

581.13

5:00

0:00

» now

Friday Nov 30, 2018 #

Strength&conditioning 30:00 [3]

Running 45:00 [3] 5.0 mi (9:00 / mi)

Shebbear inner loop. Rainy and dark. Then cleared and got a fabulous view of the milky way at Berry. Dwayne claims Sheb has the best air quality in England.

Thursday Nov 29, 2018 #

Strength&conditioning 30:00 [3]

Running 9:00 [3] 1.0 mi (9:00 / mi)

In. Travel day

Wednesday Nov 28, 2018 #

Running 28:00 [3] 3.0 mi (9:20 / mi)

Faffage

Cycling 20:00 [3] 5.0 mi (4:00 / mi)

Indoor bike, incl 5 x 1 min

Strength&conditioning 30:00 [3]

Tuesday Nov 27, 2018 #

Running intervals 28:00 [4] 3.1 mi (9:02 / mi)

Meadows. 3.59 58 59 01 59.
The long awaited sub4 session. Pretty happy with that.
Cold, still and everyone going quickly.

Running 1:00:00 [3] 6.0 mi (10:00 / mi)

In, out there Lap and back

Strength&conditioning 30:00 [3]

Monday Nov 26, 2018 #

Running 1:00:00 [3] 6.0 mi (10:00 / mi)

Down to and around the exchange en route home, checking works.

Strength&conditioning 30:00 [3]

No obvious improvement. Awkward.

Sunday Nov 25, 2018 #

Orienteering 1:30:00 [3] 9.0 mi (10:00 / mi)

Livingston, test runs of the resolution sprint, tweak and repeat. Then faff around mapping.

Strength&conditioning 30:00 [3]

Now working on calf, glutes and big toe

Saturday Nov 24, 2018 #

Running 2:00:00 [2] 12.0 mi (10:00 / mi)

Looked at one way, this might be a long Pentlands run. In reality, a trundle round Fountainbridge with half an hour of breaks to map.

Note

Woke up at 9:10, rushed to get breakfast to make the bike ride. Saw the pissing rain, went back to bed.

Strength&conditioning 30:00 [3]

Now working on calf, glutes and big toe

Friday Nov 23, 2018 #

Running 9:00 [2] 1.0 mi (9:00 / mi)

Steady in.

Strength&conditioning 30:00 [3]

Now working on calf, glutes and big toe

1 PM

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

In the daylight. Out around Craigmillar, ERI, Greendykes new development with some exploration- and construction-induced dead end.
Normal sort of run, just took a little longer.

Thursday Nov 22, 2018 #

Strength&conditioning 25:00 [3]

Running 9:00 [2] 1.0 mi (9:00 / mi)

Steady in.

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

Steady run with surveying eyes on around fountainbridge. Longest run for a while, quite tired by the end.

Wednesday Nov 21, 2018 #

Cycling 30:00 [2] 5.0 mi (6:00 / mi)

As transport KB-fasic

Cycling 40:00 [4] 15.0 mi (2:40 / mi)

FASIC turbo trainer. Hard work

Strength&conditioning 45:00 [3]

New set after FASIC appointment with morag. Decided knee and hip are ok which is close to true, but having another go at enervating the calf. It seems the hamstrings are doing everything to compensate, so bum stuff too.

Tuesday Nov 20, 2018 #

Strength&conditioning 30:00 [3]

Running intervals 28:00 [5] 3.1 mi (9:02 / mi)

Meadows. 4:08 06 04 06 06
Hard work, and a bit disappointing to be slower than last weeks middle 3. But it was cold, dark somewhat windy and threatening rain, and at least I completed the set.

Running warm up/down 40:00 [3] 4.0 mi (10:00 / mi)

In out there and back. No lap as it was p*ssing down

Monday Nov 19, 2018 #

Running 35:00 [3] 4.0 mi (8:45 / mi)

In, Inch, Craigmillar and Prestonfield. Easy.

Strength&conditioning 30:00 [3]

Sunday Nov 18, 2018 #

Orienteering race 1:07:27 [4] 8.4 mi (8:02 / mi)

ESOC sosol at Dalkeith. Brown course. It's been a while since doing a proper run at an event, so really enjoyed it. Not too rough, just one faceplant, 3-4 pratfalls.

C • Pratfall 1

Strength&conditioning 30:00 [3]

Saturday Nov 17, 2018 #

Cycling 2:45:00 [3] 44.0 mi (3:45 / mi)

Another lovely day. Moved up to the 9:40 group , a small splinter group of 6 include Andy Spencley on a "hilly" route through Cousland, Haddngton, Big Yak, Aberlady. Bit iffy to start with with some aggression on the climbs and chain ganging into the wind at good speed. But the offer to wait at the top of the Yak took the pressure off, and coming home with a tailwind and changing was comfortable. Happy with that, a significant speed-up from the 9:45s

Strength&conditioning 30:00 [3]

Friday Nov 16, 2018 #

Running 1:02:00 [3] 7.0 mi (8:51 / mi)

home, KB, Braids and Blackford summits, KB and home. A run.

Note

Went to the pub. Couldn't coordinate the S&C. Oops.

Thursday Nov 15, 2018 #

Orienteering 31:24 [3] 4.0 mi (7:51 / mi)

FWTN mass start. The man said go and off they went. By number one I was on my own. Some noise around 2&3 which were big doggies, then a lot on running alone, somehow passing Max Mark and Jon in the gaffles. Going into the last control something went pop. The light. Jon showed up and we punched together, no surprise what happened next.

Still, good clean fun and nice to be running again

Strength&conditioning 30:00 [3]

Wednesday Nov 14, 2018 #

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

In, home via Duddingston . Warm

Strength&conditioning 30:00 [3]

Tuesday Nov 13, 2018 #

Strength&conditioning 30:00 [3]

Through the day

Running intervals 25:00 [5] 3.0 mi (8:20 / mi)

Meadows, possibly too soon

4:15, 4:01 05 04 (abort at 300m)

Bit weird, felt sore before starting, first one felt OK as a loosener. Second didn't feel much faster, but obviously was. 3&4 solid, but by 5th getting worn out so aborted for no other good reason. In retrospect, pleased with this for a first time back.

C • Abort at 300m 1

Running warm up/down 1:00:00 [3] 5.0 mi (12:00 / mi)

WUP There, round, home

Monday Nov 12, 2018 #

Strength&conditioning 30:00 [3]

Through the day

Running 40:00 [3] 4.0 mi (10:00 / mi)

In and a long route home

Sunday Nov 11, 2018 #

Cycling 1:00:00 [3] 20.0 mi (3:00 / mi)

Bush, Penicuik, Roslin, cycle path to Shawfair, back via Craigmillar. The potentially mappable reforested field is now full of 2m fences, so not mappable.

C • 2m fences 1

Strength&conditioning 30:00 [3]

Through the day

Saturday Nov 10, 2018 #

Cycling 4:00:00 [3] 52.0 mi (4:37 / mi)

9:45 group, out through Pathhead, Fala, Haddington & back. Long and quite slow this week, dropped the group at Bangley Brae and did some mapchecking faffage in Prestonpans.

Strength&conditioning 30:00 [3]

Friday Nov 9, 2018 #

Strength&conditioning 30:00 [3]

Thursday Nov 8, 2018 #

Strength&conditioning 35:00 [3]

Running 50:00 [3] 6.0 mi (8:20 / mi)

In, then quite a roundabout route to the Meadows, urban-O in the now-open Quartermile, Bruntsfield links and home. Nice. Hip a bit achey, but well on the mend.

Wednesday Nov 7, 2018 #

Strength&conditioning 20:00 [3]

FASIC physio.

Cycling 42:00 [3] 14.0 mi (3:00 / mi)

Exercise bike at FASIC, with some intervals holding HR over 140, peaking at 153. (<220-56)

Strength&conditioning 20:00 [3]

Tuesday Nov 6, 2018 #

Running 29:00 [3] 3.0 mi (9:40 / mi)

In and a longer way home. still sore.

Strength&conditioning 35:00 [3]

Monday Nov 5, 2018 #

Running 25:00 [3] 3.0 mi (8:20 / mi)

Home via Inch, Craigmillar & Prestonfield. Nearly got hit by some neds with a rocket.

Strength&conditioning 35:00 [3]

Sunday Nov 4, 2018 #

Cycling 4:30:00 [3] 62.0 mi (4:21 / mi)

To Dechmont Ind.Est. BAck Home. Back to Dechmont to rescue Jane's keys from the car before the sun went down. Still couldn't find a smooth route through Livingston even at the third attempt. Lovely cool sunny day.

Note

INTrepid on Dechmont Law. 2.5 hours on starts. Thought about running, but decided to bank yesterday as a success + it was a nice day for biking.

Strength&conditioning 30:00 [3]

Saturday Nov 3, 2018 #

Cycling 1:30:00 [2] 10.0 mi (9:00 / mi)

Various faffage around Livingston, map checking and scoping extensions.

Orienteering 24:00 [3] 3.5 mi (6:51 / mi)

Ran course 5, the shortest, pretty hard. Not too sore, a definite improvement

Strength&conditioning 30:00 [3]

Friday Nov 2, 2018 #

Running 8:00 [3] 1.0 mi (8:00 / mi)

Ran home. Just a bit sore, but doable

Strength&conditioning 30:00 [3]

Thursday Nov 1, 2018 #

Strength&conditioning 30:00 [3]

Cycling 35:00 [3] 6.0 mi (5:50 / mi)

Indoor bike, including 15*1min efforts with 1 min rest.

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