Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: olsoran

In the 30 days ending Nov 30, 2011:

activity

time

miles

Core & Strength

4:38:30

Orienteering

4:16:30

Trail / Road Run

2:26:30

Terrain

2:10:00

Turbo

1:26:30

Intervals

1:15:00

Warm up/down

1:06:00

S&C

53:00

Trail / Terrain Run

46:00

Walk

30:00

Stretching

15:00

Total

19:43:00

1:51

0:00

» now

Wednesday Nov 30, 2011 #

Trail / Road Run 1:02:00 [3]
shoes: Nike Pegasus 27 (b/y)

Too much time with maps and kites recently so something has to give and it's probably much of the DNC this year.

Skipped DNC 2 and nice steady head torch run in Glen O'Dee instead. Didn't feel bad.

Tuesday Nov 29, 2011 #

S&C 53:00 [3]
shoes: Reebok Premier RoadPlus

10 mins spin/skate ski wu/wd

8 x 3 mins/1 mins spinning

Various free weights, stretching

Monday Nov 28, 2011 #

Note

Absolutely no time and forgot my shirt anyway.

Sunday Nov 27, 2011 #

Orienteering 30:00 [2]
shoes: Jalas Black

Putting out controls at Bogendreip.

Orienteering 20:00 [3]
shoes: Jalas Black

Collecting them in again.

Number 6 done and all in cracking weather! What did I do to deserve that!

Saturday Nov 26, 2011 #

Orienteering 30:00 [2]
shoes: Jalas Black

Putting out controls at Glen O'Dee
Taking in controls at Glen O'Dee, thanks Nick for taking in the rest.

Friday Nov 25, 2011 #

Warm up/down 19:00 [3]
shoes: Nike Pegasus 27 (b/y)

To and from Corsee Hill.
Up Mount Street on the way back just for an extra hill.

Intervals 21:00 [3]
shoes: Nike Pegasus 27 (b/y)

7 x Corsee Hill.
Feel heavy.

Thursday Nov 24, 2011 #

11 AM

Trail / Road Run 42:30 [3]
shoes: Nike Pegasus 27 (b/y)

Warrender baths through Grange to Hermitage, Blackford Hill and back.
Such old haunts that I didn't know where I was going half the time. Glad of dc's company and guidance. Nice run.

Wednesday Nov 23, 2011 #

Note
(rest day)

Ankle bit too sensitive to risk on Birsemore DNC tonight. Frustration, but better saving it for Arthurs Seat tomorrow.

C • Arthur's Seat??? A bit out ... 2

Tuesday Nov 22, 2011 #

Core & Strength 47:00 [3]
shoes: Reebok Premier RoadPlus

Avoiding stressing the ankle too much just now...so more time in the least interesting room in the place...

5 mins skate ski wu
9 x 2 mins/1 mins 10,11,12,13,14,15,16,17,18

stretching / some free weights exercises etc

Note

More physio.

Monday Nov 21, 2011 #

Core & Strength 50:00 [3]
shoes: Reebok Premier RoadPlus

21 mins wu/wd spinning, up on pedals.
29 mins usual session of free wieghts and stretches.

Sunday Nov 20, 2011 #

Trail / Terrain Run 46:00 [3]
shoes: Nike Pegasus 27 (b/y)

Crathes sunshine but...not good, clear felling! OK, so not any good bits but still didn't ever expect it to this extent.

Sorer ankle than ever, ice pack job. Maybe it's unsettled by all the stretching and physio. Cut things a bit short anyhow.

Saturday Nov 19, 2011 #

Orienteering 35:00 [2]
shoes: Jalas Black

Control hanging at Tilquhillie

Intervals 15:00 [3]
shoes: Jalas Black

Hill intervals during coaching at Tilquhillie:
10 x 60/30

Terrain 15:00 [3]
shoes: Jalas Black

Control collecting etc

Wednesday Nov 16, 2011 #

Trail / Road Run 42:00 [3]
shoes: Nike Pegasus 27 (b/y)

Hazlehead easy

Note

Another 24hours before year end and that will be 1000 hours of AP in 4 years which is about 41 mins a day.

Tuesday Nov 15, 2011 #

Core & Strength 40:00 [3]
shoes: Reebok Premier RoadPlus

10 mins wu/wd
10 x 2mins/1mins spinning

10 AM

Note

Bone spurs it is. X-Ray says so. Have them shaved off in January or not? There's a question. No sign of arthritis..that's the good bit. January off running?

Monday Nov 14, 2011 #

12 PM

Core & Strength 51:30 [3]
shoes: Reebok Premier RoadPlus

25 mins wu/wd spinning (20 mins up on the pedals)
26 mins free weights, stretching, usual etc
good session.

Physio again tonight.

6 PM

Note

Physio says - keep kneeling/sitting on my ankles is the answer. It hurts though.

Sunday Nov 13, 2011 #

Warm up/down 10:00 [3]
shoes: Jalas Black

At Raemoir

11 AM

Orienteering (Gramp Raemoir) 57:30 [3]
shoes: Jalas Black

Rough as expected.
Great planning but seriously rough. Brashings and forest workings all over the place.
Not sure what the best route to 1 was, left or right via the tracks or straight across the hill and the first dose of brashings. I took the latter. Missed 2 right. Very hesitant to 4, confused as to what track I was on! Almost straight to 5...good route I think. 6 to 7 the brashings were at their worst. Too low at 9.

Happy enough as ankle held up in spite of it all.

Saturday Nov 12, 2011 #

Note
(rest day)

Bogendreip coaching. No controls left to collect so must be doing something right.

Friday Nov 11, 2011 #

Orienteering 1:00:00 [3]
shoes: Nike Pegasus 27 (b/y)

Putting out controls etc at Bogendreip.

Turbo 51:30 [3]
shoes: Nike Pegasus 27 (b/y)

Steady

Thursday Nov 10, 2011 #

Note
(rest day)

Working lunch and work do in evening so unplanned rest.

Wednesday Nov 9, 2011 #

6 PM

Warm up/down 19:00 [3]
shoes: Nike Pegasus 27 (b/y)

To and from Corsee Hill.

Intervals 21:00 [3]
shoes: Nike Pegasus 27 (b/y)

6 x Corsee Hill and jog back down. Warm and hard work...unrelated, just unfit.

Tuesday Nov 8, 2011 #

Note
(rest day)

Too much to do and need a rest. Physio again tonight too.

Note

AS gave my ankle a good seeing do. Progress.

Monday Nov 7, 2011 #

Core & Strength 40:00 [3]
shoes: Reebok Premier RoadPlus

w/u
free weights
stretches
usual ish

Sunday Nov 6, 2011 #

Terrain 1:20:00 [3]
shoes: Nike Pegasus 27 (b/y)

Running through Bogendreip to check on forest workings before Scotjos and other coaching next Saturday. Frosty in lots of places but lovely day to be out.

Walk 30:00 [3]

Good stomp on the Hill of Fare. Out for 2. Views tremendous today.