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Training Log: DonP

In the last 7 days:

activity # timemileskm+m
  Running8 4:04:47 29.3(8:21) 47.15(5:11)
  Road Bike2 2:22:00 30.0(4:44) 48.28(2:56)
  Orienteering2 2:01:45 11.1(10:58) 17.86(6:49)
  Strength and Conditioning1 15:00
  Total11 8:43:32 70.4 113.3
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SaSuMoTuWeThFr

Friday Feb 23 #

1 PM

Running 32:00 [3] 3.5 mi (9:09 / mi)
shoes: Kalenji Kiprun Trail XT6

Off work today so run from the house round the Oilfields and Craigends. Lovely day for it - cold and bright. Felt terrible. If I feel like this tomorrow then I'll be a dns!

Thursday Feb 22 #

5 PM

Road Bike 1:15:00 [3] 15.0 mi (5:00 / mi)

Cycle home from work. Cold and hard work in to a strong head wind most of the way. Left calf cramped on me on one of the hills for some strange reason.
7 PM

Running warm up/down 16:00 [3] 2.0 mi (8:00 / mi)
shoes: Kalengi Kiprun SD

Warm up before intervals.

Running intervals 16:30 [5] 2.0 mi (8:15 / mi)
shoes: Kalengi Kiprun SD

Intervals at Linwood track on a very cold evening (2C) with a cold wind. On my own although Hayley and Gemma were training and doing much the same session and asked if I wanted to join them. I used to train with them 10 years ago but I'm slower now and they're faster so the answer was no thanks.
Throat still sore and a sair heid as well and I was feeling grim so slogged it out, but not much fun.
Session was 8 x 300m (100m very easy jog recovery in 1min). Short session to try and save something for Saturday. Hopefully I'll feel better then.

Running warm up/down 8:00 [3] 1.0 mi (8:00 / mi)
shoes: Kalengi Kiprun SD

Cool down run round the grass outside the track.

Wednesday Feb 21 #

1 PM

Running 36:00 [3] 4.0 mi (9:00 / mi)
shoes: Salamon Shigarri

Managed to find an excuse to visit Overtoun so went for a run round the estate and Lang Craigs Wood.
Bloody sore throat has come back again!

Tuesday Feb 20 #

6 PM

Running 30:00 [3] 3.5 mi (8:34 / mi)
shoes: Kalenji Kiprun Trail XT6

Run after work from the house round the Oilfields and Craigends.
7 PM

Strength and Conditioning 15:00 [3]

Monday Feb 19 #

7 AM

Road Bike 1:07:00 [3] 15.0 mi (4:28 / mi)

Cycle to work.
7 PM

Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Mizuno Wave Connect 3

Warm up before intervals.

Running intervals 32:00 [3] 4.0 mi (8:00 / mi)
shoes: Mizuno Wave Connect 3

Intervals with the athletic club on the trails on Linwood Moss. Session was 10m tempo (2mins jog recovery) + (10 x 1min (1min jog recovery)) + 1omins tempo.

As it's an easy week I did the first 10mins tempo plus the first 5 x 1mins (1min jog recovery). As expected I was fairly knackered so didn't push myself too hard.

Running warm up/down 8:00 [3] 1.0 mi (8:00 / mi)
shoes: Mizuno Wave Connect 3

Cool down run.

Sunday Feb 18 #

12 PM

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
shoes: VJ Supra

Warm up before MAROC event at Shooting Greens.

Orienteering race 1:19:19 [5] 6.1 mi (13:00 / mi)
shoes: VJ Supra

MAROC event at the Shooting Greens. I think the result of this was MAROC / the Shooting Greens 1 - Donald 0!

I was incredibly tired and my asthma was giving me grief so decided to run nice and steady and not make mistakes. This all went to pot at No 1 when I went right to the dark green and headed from there in to the crag. There was a reassuring, faint but obvious elephant trail on this line which went to where I thought the control should be. No flag! There were a couple of other crags on the hillside so I headed off to where they were and no sign of the flag. Back to the distinct vegetation change before the control, a careful bearing and came back to where I'd been before. Headless chicken for a few minutes then decided to head to the top of the hill and navigate back down to the crag. Again no sign of the control.
Was on my way back up the hill for another attempt when I looked behind me and saw the flag. It seemed to be a long way up the hill. Anyway, it took me nearly 16 minutes to get from the start to No 1. Game well and truly over! Also tore a huge gash along the outside of my right o shoe on a brashing.

Apart from being painfully slow, especially through the terrain, it generally went okay from there.

A small hesitation at No 3, maybe 15 seconds lost.

Too far left at No 8, 1 minute lost.

Went up the wrong re-entrant at No 10, 1 minute lost.

Couldn't persuade myself that No 12 was that far up the hill, so started searching before the boulder too far down the hill. Maybe 30 seconds lost.

Too high at No 15. 1 minute lost.

The forest was great in spite of all the rocks and the course was very well planned with a good selection of long and short legs with good route choice.

I haven't run in terrain like this for many months, so it was a good wake-up call for what I need to do if I want to do well at the British and Scottish Champs this year.

I'm dreading seeing the results from this one!

Saturday Feb 17 #

9 AM

Running warm up/down 10:00 [3] 1.2 mi (8:20 / mi)
shoes: ASICS Gel Hyper Speed 6

Warm up before Elgin Parkrun.

Running race 19:17 [5] 3.1 mi (6:13 / mi)
shoes: ASICS Gel Hyper Speed 6

Elgin Parkrun. Legs and breathing not co-operating today so a slow time. Have been doing a lot of running recently I guess.

Running warm up/down 5:00 [3] 0.5 mi (10:00 / mi)
shoes: ASICS Gel Hyper Speed 6

Inadequate cool down.
1 PM

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
shoes: VJ Supra

Warm up before MOR Middle Distance Race. Ouch!

Orienteering race 42:26 [5] 5.0 mi (8:29 / mi)
shoes: VJ Supra

MOR Middle Distance Race in Darnaway. Darnaway's an area I really enjoy orienteering in but never seem to do very well. Okay I was tired after a lot of running during the week and the Parkrun earlier in the morning, but again I made a few mistakes which made my slow plod even worse. Found the hills tough! However must keep looking at the bigger picture.

Drifted too far south between 3 and 4. 30 secs lost.

Made a complete mess of 7 to 8 when I left 7 about 45 degrees off line, crossed the wrong path and ended up near No4. 2mins lost?

Too low on No 14. 45secs lost?

Too tired for a cool down.

No results up yet, but some BO Junior Squad running so will be well humiliated when they do appear.

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