Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: graeme

In the 31 days ending Jan 31, 2014:

activity

time

miles

Running

27:54:20

186.6

(8:58)

300.3

(5:35)

Orienteering

8:02:21

50.2

(9:37)

80.79

(5:58)

BatSport

1:00:00

2.0

(30:00)

3.22

(18:38)

Total

36:56:41

238.8

(9:17)

384.31

(5:46)

2:49

0:00

» now

Friday Jan 31, 2014 #

Running 35:00 [3] 4.2 mi (8:20 / mi)

Gentle fartlek through hermitage, featuring 8 x 300

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

Jog home.

Thursday Jan 30, 2014 #

Running 16:00 [1] 1.5 mi (10:40 / mi)

Warm up and down.

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

KB dash. sharpener for Saturday, felt comfortable, trying to keep good form.

Wednesday Jan 29, 2014 #

Running 54:00 [3] 6.5 mi (8:18 / mi)

Alnwickhill, Mortonhall, Hermitage. Tired

Tuesday Jan 28, 2014 #

Running 1:10:00 [2] 4.5 mi (15:33 / mi)

Home-Meadows, faffage, jog home with James

Running 25:00 [4] 3.5 mi (7:09 / mi)

4*1250 4:36 41 41 42
2*300 at about the same pace.
Had sort of planned an abridged session, then decided to try to get a sub 4:40 average. Then the wheels came off. Maintaining pace in this session is very tough for me, with the main group running at 4:30 pace from scratch.

Monday Jan 27, 2014 #

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

Full Monday run, no fartlek but observatory hill etc etc.

Sunday Jan 26, 2014 #

Orienteering race 1:14:18 [3] 8.0 mi (9:17 / mi)

Arthurs Seat. Wet and slippery, so much so it was impossible to push on (well, that and the large amount of whisky sank last night). Made a total dogs breakfast of the 10-control score at the start, then pretty clean apart from a thicket above St.Margarets. The height all seems screwy on that slope, which is a shame since otherwise Jegor's ISSOM map, updated by Rona and Crawford, is a masterpiece. Orienteering on a new map at 1:5000 is a completely different sport, with hidden controls and thickets suddenly fair. I cant image shrinking it by a factor of 3!

Saturday Jan 25, 2014 #

Event: EUOC Burns Weekend - City Race - incorporating bto SOUL1 / SoSOL 4

Running 1:30:00 [1] 8.0 mi (11:15 / mi)

Jogging around controlling the Edinburgh Street race. Wet, cold, wet and wet.

Friday Jan 24, 2014 #

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

Craigmillar, building 9, etc. Wearily.

Thursday Jan 23, 2014 #

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

Steven Kenny The sort of external examiner you want. The sort who demands to be taken for a run.
Blackford, Hermitage, Braidburn Pk, Fairmile, Braids, Mortonhall Alnwickhill. Cold bright day. Super, and surely better than Loughborough!

Wednesday Jan 22, 2014 #

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

To work

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

Mortonhall, lunchtime

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

Evening round Gracemount.

Tuesday Jan 21, 2014 #

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

Pre .. Running late, dash home, drop bag, fumble and tear contact lens leg it down to meadows.

Apres .. Jog round and home.

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

5*1250m
4:41 42 42 41 42
Wet, cold, a bit blowy easterly. Solid

Monday Jan 20, 2014 #

Running 56:00 [3] 7.0 mi (8:00 / mi)

Generic Monday run, back along glen road. No fartlek.

Sunday Jan 19, 2014 #

Orienteering race 18:55 [4] 2.5 mi (7:34 / mi)

Mixed sprint relay and I'm a girl.

4th leg, at cold wet slippy slidey Perth College. Routine fare, and field well spaced so essentially ran round alone.
Touch free SI punching. Worked pretty well - DaveR buried some controls deep in trees to highlight the advantage.
James team (Sam, Murray, Alex) was victorious. His times are creeping up on me.

Fun

Orienteering race 45:21 [3] 6.0 mi (7:34 / mi)

TAY urban Perth College/Hillyland. Tied with JonX in 10th, won by Jon Rocke in 38.
Meant to be urban, but controls mainly in parks and skanky scrub, ended up muddy and bloody. Nice run out, in the rain.

Orienteering warm up/down 15:00 [1] 1.0 mi (15:00 / mi)

faffy warm up.

Saturday Jan 18, 2014 #

Running race 37:16 [5] 5.0 mi (7:27 / mi)

Broxburn XC. Nasty slippy muddy flatish course. Not ideal for ballast-moving. Racing in a pack with a non-functional calf is problematic. Easy enough to trot along, but if the guy in front slows abruptly its into the brambles for me!
Anyway, ran OK, beat a post-injury Jarvis, AHindle CraigNolan and ballastic Donald Shaw. Stuffed by Adam Ward on the last lap, and got passed by Frankie Boyne with 20m to go: some things never change!
102/255

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

Various faffing warm up and down.

Friday Jan 17, 2014 #

Running 38:00 [3] 4.5 mi (8:27 / mi)

Hermitage from office, back via pond and observatory, and minor faffage at KB

Thursday Jan 16, 2014 #

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

That 20*200 session again. "Concentrate on form", a phrase which today meant "slowly".

Wednesday Jan 15, 2014 #

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

Hermitage, Mortonhall, Alnwickhill

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

To work, where the clothes are.

Tuesday Jan 14, 2014 #

Running warm up/down 1:10:00 [2] 6.0 mi (11:40 / mi)

Lab, home, lap, half lap, home

Running 23:00 [4] 3.0 mi (7:40 / mi)

Meadows. Cold, moist, still. Really not feeling it tonight. Arrived late, tried to do a short one, and forgot the turn. Then started to warm up and get into it.

ML 4*1250 4:47 39 38 33

Monday Jan 13, 2014 #

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

Roady version of a Monday Run.

Alnwickhill, Braids, FairmilePk, Hermitage & Glen Road.

Sunday Jan 12, 2014 #

Orienteering race 1:19:47 [3] 9.2 mi (8:40 / mi)

Stag SoSol Greenhead Moss, Wishaw. Bogs and thorns around the controls, some nice route choice legs. Spent rather too long standing in the circle not seeing the flag and wussing out from apparently bottomless bogs with standing water.

Orienteering 29:00 [3] 4.0 mi (7:15 / mi)

Mass start urban round Inch and Inchpark, with INT social, planned by James, Alex and Freddie. Ran with PaulC, RobL and Max. Went to 11 instead of 1, taking Paul with me, then hauled them in. Max went by with three to go and blundered, Rob went with one to go, and missed, Paul came alongside on the final sprint across the field. Fun.

Saturday Jan 11, 2014 #

Running 19:53 [3] 3.1 mi (6:25 / mi)

Park run. Negligible warm up or down. Literally freezing, so run mainly on the grass, which was nice on a sunny morning. A minute slow was typical.

Running 2:30:00 [3] 12.0 mi (12:30 / mi)

To holyrood, support the XC races (Tess, Chloe, Murray, Max, Alex, Kenenisa), test run some streetrace courses on the way home. Cold and ultimately very tiring. Guest appearance from Scandi exiles Scotia and Donnan, but not racing :(.

Friday Jan 10, 2014 #

Running 40:00 [3] 5.5 mi (7:16 / mi)

Round the Inch, half checking for map updates. Not having a map...

Thursday Jan 9, 2014 #

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

Easy round Howden

Note

Hereditary motor and sensory neuropathy.

There's probably no good way to tell someone they have a progressive, incurable debilitating disease. Probably the best is if its the fifth different diagnosis from the fifth different doctor on the same symptoms. It probably also helps if you already spent five minutes going through the MRI scan from the wrong patient. That way the patient is unlikely to believe a word you say and not get freaked by it.

Unfortunately, Jane tells me its all consistent with the twitching calves and random cramping at rest I've had for 30 years. And that the best way to delay onset is to exercise your legs.