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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lard

In the 31 days ending Oct 31, 2012:

activity # timemileskm+m
  Run10 6:49:34 37.02 59.58 1618
  Orienteering3 2:50:05 13.72(12:24) 22.08(7:42) 419
  Walk2 2:00:00
  Terrain Run2 1:35:40 9.14(10:28) 14.71(6:30) 150
  Fell Race1 1:29:06 8.21(10:51) 13.21(6:45) 714
  Total18 14:44:25 68.09 109.58 2901

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Monday Oct 29, 2012 #

12 PM

Run 46:39 intensity: (1:15 @1) + (14:41 @2) + (13:59 @3) + (14:45 @4) + (1:59 @5) 7.76 km (6:00 / km) +227m 5:14 / km
ahr:136 max:173

Kinnoull Hill from work.
Tired from Saturday's race but no real DOMs - shows I wasn't trying.

14:46 to top.

Sunday Oct 28, 2012 #

4 PM

Run 31:49 intensity: (6:32 @1) + (23:03 @2) + (2:08 @3) + (6 @4) 5.19 km (6:08 / km) +51m 5:51 / km
ahr:119 max:152

A brief recoivery run. Light fading quicker than I'd have liked. No serious side effects from yesterday.

Hannah has turned into another Matthew - has screamed ever since I took her out shopping for an hour mid-afternoon (seems no-one likes my shopping style). 6 hours so far....

Saturday Oct 27, 2012 #

12 PM

Fell Race 1:29:06 intensity: (18 @1) + (14:36 @2) + (13:39 @3) + (54:51 @4) + (5:42 @5) 13.21 km (6:45 / km) +714m 5:19 / km
ahr:155 max:172

Mealle A' Beaucheille Fell Race.

1st time for new route for me - from Badaguish.
Bloody horrible! Cold and hilly (what does one expect?!)

Friday Oct 26, 2012 #

11 AM

Run 46:22 intensity: (58 @1) + (21:32 @2) + (15:52 @3) + (8:00 @4) 5.09 km (9:07 / km) +167m 7:50 / km
ahr:137 max:168

Usual route from Grantown to Revack and the wee loop.
Great to get out - waved and Jess and Jame's house!

Tuesday Oct 23, 2012 #

5 PM

Run 23:14 intensity: (6:05 @1) + (16:33 @2) + (36 @3) 3.32 km (7:00 / km) +82m 6:13 / km
ahr:119 max:140

A late-in-the-day jog out the back to loosen off from Sunday (and Monday and Tuesday's exertions DIY'ing!).
Felt terrible and my ligament pain in the ankle has returned. Joy.

Monday Oct 22, 2012 #

Note
(rest day)

Lots of DIY at home - converting Marcus's room into the main guest room (new wardrobe and extra bookcase and bed from G&L's room).
Fold out bed now in massage room, stacker single beds into Matthew's-to-be new bed room (G&L's old room).

Just have to decorate Matthew's new room in time for Hannah's coming-out party (ie when she's old enough to go into M's old room!).

Sunday Oct 21, 2012 #

Event: Scottish Orienteering League 6 - Fairy Knowe and Doon Hill
 
11 AM

Orienteering 1:29:09 intensity: (3 @1) + (8:04 @2) + (22:51 @3) + (57:13 @4) + (58 @5) 11.08 km (8:03 / km) +366m 6:54 / km
ahr:153 max:174

Clyde SOL at Doon hill & Fairy Knowe.

Pleased with how I coped in the tough terrain, but died on the last loop. Not quite ready for more than an hour of this tough stuff. Enjoyed the terrain and the technical challenge - but avoided the felled areas completely which way-laid any chances of a win by the looks of things.
http://www.scottish-orienteering.org/doma/show_map...
Good stuff - tough, technical, close-to-home - can we have more! When I'm fitter please!

Saturday Oct 20, 2012 #

Event: Dunblane Urban Race
 
8 AM

Walk 1:20:00 [1]

Hanging controls. Slippy!
11 AM

Walk 40:00 [3]

Checking controls, better.

Friday Oct 19, 2012 #

12 PM

Run 52:46 intensity: (44 @1) + (17:34 @2) + (12:33 @3) + (15:24 @4) + (6:31 @5) 8.45 km (6:14 / km) +292m 5:19 / km
ahr:145 max:177

Up Kinnoull Hill from work. 25:52 work to top of which 14:49 Hill climb.
Did an extra loop to the tower this time.
Not so bouncy again today and much slippyness!
Good workout.

Thursday Oct 18, 2012 #

Run 41:30 [4] 7.09 km (5:51 / km) +171m 5:13 / km

Run from home at lunch.
Feeling spritely and fresh after undue tapering - actually felt like a runner for a few meters!
Very muddy, as expected, but much milder and sunnier than the last few days.

Monday Oct 15, 2012 #

Run 30:00 [3]

Test run at lunchtime from work - more running round Magdalene Hill. Injury feels OK but other side's achilles is a bit nippy. Very happy to be out and in the sun.

Thursday Oct 11, 2012 #

Note
(injured)

Feels like ligament damage rather than stress fracture. Massage and rest.

Wednesday Oct 10, 2012 #

12 PM

Run 47:18 intensity: (40 @1) + (20:53 @2) + (9:55 @3) + (15:37 @4) + (13 @5) 7.79 km (6:04 / km) +230m 5:17 / km
ahr:141 max:170

Went for an explore again. More good fun, until about 35 minutes in when my leg started to hurt and got worse and worse....

Not sure what the problem is...

Tuesday Oct 9, 2012 #

12 PM

Run 44:48 intensity: (20 @1) + (17:03 @2) + (5:21 @3) + (15:22 @4) + (6:42 @5) 7.78 km (5:45 / km) +227m 5:01 / km
ahr:144 max:175

Kinnoull Hill lunchtime run.

Feeling rested and fresh from not running this for a while I committed to try for a new PB. steady start then pushed quite hard for the first part of the hill, felt I'd overdone it during the middle part but had enough left for a wee kick near the end.

New PB!!! 24:08 !!! Knocking over half a minite off the old one!
Time from Bottom of hill to top about 14 mins.

Crawled home, happy but knackered!

Monday Oct 8, 2012 #

Note
(rest day)

Sunday Oct 7, 2012 #

11 AM

Orienteering 44:54 intensity: (8 @1) + (1:37 @2) + (4:44 @3) + (37:31 @4) + (54 @5) 6.18 km (7:16 / km) +22m 7:08 / km
ahr:157 max:170

Colour Coded event at Anagach - ooh it was miles to get there....

Picked up the wrong map and ran green - quite grateful actually - the heather in the west of the map is sooooo deep!

Saturday Oct 6, 2012 #

4 PM

Orienteering 36:02 intensity: (1:27 @1) + (17:26 @2) + (14:26 @3) + (2:43 @4) 4.82 km (7:29 / km) +31m 7:15 / km
ahr:135 max:160

Into Anagach on a 1:15k map - tough and tired...

Friday Oct 5, 2012 #

12 PM

Terrain Run 50:11 intensity: (2:15 @1) + (20:28 @2) + (23:30 @3) + (3:58 @4) 7.57 km (6:38 / km) +34m 6:29 / km
ahr:134 max:156

Terrain run in Roseisle.
I always go north east from the car park so this time I went south to check out the air base - yes you can get along the coast all the way to Findhorn...

Digging sandcastles and flying the kite with the family on the beach after - summer has arrived a little late!

Thursday Oct 4, 2012 #

5 PM

Terrain Run 45:29 intensity: (42 @1) + (28:37 @2) + (13:53 @3) + (2:17 @4) 7.14 km (6:22 / km) +116m 5:54 / km
ahr:133 max:156

Terrain run across to Beachen Wood - would make a lovely time trial area, as well as a quality middle prologue and final....

Wednesday Oct 3, 2012 #

4 PM

Run 45:08 intensity: (3:36 @1) + (31:19 @2) + (10:13 @3) 7.09 km (6:22 / km) +171m 5:41 / km
ahr:127 max:151

Usual run from home.

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