Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: graeme

In the 31 days ending Jan 31, 2015:

activity

time

miles

Running

20:24:51

138.8

(8:49)

223.38

(5:29)

Orienteering

5:41:17

16.0

(21:20)

25.75

(13:15)

Hiking

5:00:00

10.0

(30:00)

16.09

(18:38)

BatSport

1:50:00

2.0

(55:01)

3.22

(34:11)

Total

32:56:08

166.8

(11:51)

268.44

(7:22)

5:00

0:00

» now

Saturday Jan 31, 2015 #

Orienteering race 19:17 [3] 3.0 mi (6:26 / mi)

Having quit the XC, decided to go orienteering instead. Redoing the map + not being able to run = average performance. Tam Wilson 16:57

Orienteering 22:00 [3] 3.0 mi (7:20 / mi)

ESOC chase.
Affected less than most by the illegible map. Not being colour blind helped!
Will Hensman 18:42. Overall 12/60, 4th M40+

Friday Jan 30, 2015 #

Running 35:00 [3] 4.5 mi (7:47 / mi)

Fartlek round Hermitage and Blackford, testing cold for Vets XC tomorrow. Conclusively tested :(

Thursday Jan 29, 2015 #

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

Home via Inch. Continued wellness deficit.

Wednesday Jan 28, 2015 #

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

Trundle round the Hermitage with snow threatening. Felt really weary after 2.5 miles, lurking virus.

Tuesday Jan 27, 2015 #

Running intervals 18:00 [3] 2.2 mi (8:11 / mi)

6*600m - tried to run with haries, but failed with cold. 2:19 16 18 18 17 19

C • cold 2

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

Lab Meadows Lap home via Astley Ainslie with Caban.

Monday Jan 26, 2015 #

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

Honest full Monday run, no fartlek. Still not 100% recovered from travel (or maybe brewing J&J's lurgy)

Sunday Jan 25, 2015 #

Orienteering 2:00:00 [1] 5.0 mi (24:00 / mi)

Controlling at Tulliallan. Leggies not really wanting to play.

Saturday Jan 24, 2015 #

Running race 19:40 [4] 3.1 mi (6:21 / mi)

Official time 19:32 - Mumble mumble mumble ready set go! and off we went.
Icy and windy, looked absolutely lethal but in fact wan't so bad, and I got tucked into a nice group on the way back.

Running 15:00 [1] 1.5 mi (10:00 / mi)

Warm up/down

BatSport 45:00 [2] 1.0 mi (45:01 / mi)

Squash with James. He's played more squash than I have, so he ought to be beating me by now :( But no.

Friday Jan 23, 2015 #

Running 1:00:00 [3] 7.0 mi (8:34 / mi)

Craigmillar, Greendykes, ERI, Liberton

Thursday Jan 22, 2015 #

Running 50:00 [2] 6.0 mi (8:20 / mi)

Braids, Braidburn and Hermitage, in sunny clean air. Hurrah. Felt totally shite as you do after 24hrs travelling and eating airline/port food.

Wednesday Jan 21, 2015 #

Note

Travel + meeting days. No spare time and with AQI in Hefei nudging 200 (c/f 80 in Bangkok and 15 in Edinburgh anything more than a stroll was unappetising..

Monday Jan 19, 2015 #

Hiking 5:00:00 [1] 10.0 mi (30:00 / mi)

Bangkok, Sunny. Lots of backstreets and some King's palace and "emerald" buddha. No kings, palaces or emeralds available. More Boxing Day Princes' St mile than Urban-O.
Failed to break any machinery today.

Sunday Jan 18, 2015 #

Running 25:00 [3] 3.1 mi (8:04 / mi)

Burnt out the other running machine today. Tried to run a steadily increasing 5km, got to 4.5k and moved it up to 16km/h, and the bloody thing cut out nearly dumping me on the floor. an couple of mins button pressing and I was off again, up through the speed but 500m later it cut out again. Bloody technology, need to get to somewhere with breathable air.

5 min swim and 30 degrees was nice though :)

C • So where are we this time? 3

Saturday Jan 17, 2015 #

Running 23:00 [3] 3.0 mi (7:40 / mi)

Running machine round 2. Got the setting for 5k instead of 20 mins. Ran 4.5k, gradually cranking up to top speed (16kph). Machine through an error message and went into slowdown mode and couldn't be persuaded to speed up. 16kph is too fast to run with one finger on the increase speed button :(

Friday Jan 16, 2015 #

Running 20:00 [3] 2.7 mi (7:24 / mi)

Treadmill. Had planned to do 5k but after a while to get up to speed it shut down after 20 mins and no amount of button pressing would prevent it going into the warm-down state.

Thursday Jan 15, 2015 #

Note

Travel day. 7 hrs time dfference lost.

Wednesday Jan 14, 2015 #

Running (5800) 58:00 [3] 7.0 mi (8:17 / mi)

Craigmillar, Greendykes ERI & Inch. Snowy, but not as much as promised. Couldn't summon up the energy for much today, will now take a few days off.

Tuesday Jan 13, 2015 #

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

Lab Meadows lap home warmup etc

Running intervals 22:00 [4] 3.0 mi (7:20 / mi)

4*1200m Cold verging on icy and snowy, without actually being slippy or wet.
Times around 4:35.

Monday Jan 12, 2015 #

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

Wanted to do a Monday run. Heavy showers coming through at 30min intervals. So, wait for the deluge to stop, Alnwickhill, take the hit of blowing sleet on the Braids, continue round Braidburn and Blackford in the sunshine. Race the clouds back to KB. And win :)

Sunday Jan 11, 2015 #

Running 15:00 [3] 2.0 mi (7:30 / mi)

After a day of skulking indoors, sneaked out for some Relugas Reps. 7*1min 45 recovery and home again. Almost a session, felt nice.

BatSport 1:05:00 [1] 1.0 mi (1:05:01 / mi)

Squash with James at Meadowbank.

Saturday Jan 10, 2015 #

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

Holyrood XC, there, back and 90 mins watching in variable weather. Some great races made the freezing weather worth braving.

Friday Jan 9, 2015 #

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

Decent pace round the Hermitage. Moist.

Thursday Jan 8, 2015 #

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

Craigmillar and ERI. Knee still sore, but got better after a mile or so. No drugs.

Wednesday Jan 7, 2015 #

Note

higgs symposium all day. Got out at 6 into pouring rain, decided today was as good as any for a rest day. Hard session in pub with Stewart Clark et al., haven't been so drunk in ages :)

Tuesday Jan 6, 2015 #

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

Lab Meadows 2 laps home wupd

Running intervals 22:00 [4] 3.1 mi (7:06 / mi)

5*1km 45 sec recovery Haries session
3:56 52 47 46 43
Knee quite sore going into this, v cautious to start with, then gradually got quicker as adrenaline/ibuprofen kicked in. Bit embarassing that the "19 min" group were taking pace from me.