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Training Log Archive: Jon X

In the 11 days ending Oct 20, 2014:

	activity	#	time	miles		km		+m	load
	Orienteering	7	4:06:22	22.61	(10:54)	36.39	(6:46)	719	2211.2
	Running	10	4:05:06	25.72	(9:32)	41.4	(5:55)	590	904.9
	Trail walking	1	2:00:00	7.46	(16:06)	12.0	(10:00)		120.0
	Pilates	2	55:00						85.0
	Circuits	2	50:00						110.0
	Total	13	11:56:28	55.79		89.79		1309	3431.0
averages - weight:73.7kg

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Monday Oct 20, 2014 #

Note

Forvie splits have been recovered now, seems like I was moving at a decent pace on those legs where I actually ran in the right direction.
Good encouragement that I might not be too far off the pace I need after all. We shall see....

6 PM

Pilates 30:00 [2]
weight:73.8kg

Stretching much needed after the weekend. A bit sleepy too.

Circuits 30:00 [1]

...and a bit tired too, this ended up a mix of stretching and circuits. No point in overdoing it after all....

Sunday Oct 19, 2014 #

11 AM

Running warm up/down 5:00 [3] 0.75 km (6:40 / km)
shoes: Inov8 X-talon 2014

Too busy watching SHI relays, last minute dash to the start.

Orienteering race 49:22 [5] 7.81 km (6:19 / km) +50m 6:07 / km
shoes: Inov8 X-talon 2014

Race the Castles race 5, Sands of Forvie
Short Brown, over five mins behind Charlie but only a minute behind Colin McI in second.
But not a great run, directionally challenged on the longish legs to #1 (-1.5/2 min) and to #11 (-1.5min) plus also couldn't find #11 when I did get there (-1.5min). Scrappy at the end too.
Probably a fair return for how prepared I was on the start line.

Running warm up/down 22:02 [2] 3.35 km (6:35 / km) +20m 6:23 / km
shoes: Inov8 X-talon 2014

Warm down with Rog, nice pleasant loop down through the dunes to look at the sea and the sea cliffs.

Good week of sharpening with four races in three days, perhaps an easy final week pre-marathon now...

Saturday Oct 18, 2014 #

1 PM

Running warm up/down 15:00 [2] 1.5 km (10:00 / km) +20m 9:22 / km
shoes: VJ Falcon 2013

Warm up including to the start.

Orienteering race 1:06:04 [5] 8.09 km (8:10 / km) +340m 6:45 / km
shoes: VJ Falcon 2013

Race the Castles race 4, Balmoral Estate.
Area lived up to the hype.
Short Brown, 1st M45 but behind three M50s in Charlie (63:24) then Bilbo and Colin McIntyre close behind him.

Felt like I ran okay with just 30-45s lost at #11 and 15-20s hesitation at the the penultimate at #16. But some splits off the pace and some look okay. Tired early on but got going, might explain the 1min lost to #2. Maybe going over not round wasn't best to #10 either, dropped a minute on the leg.

But proper orienteering in a proper Deeside forest and enjoyed every minute of the challenge. Another great RTC race!

Friday Oct 17, 2014 #

Event: JOK Chasing Sprint

12 PM

Running 13:13 [2] 1.9 km (6:57 / km) +50m 6:09 / km
shoes: Inov8 X-talon 2014

Mercy dash back to car for MC's o-shoes

1 PM

Running warm up/down 5:00 [3] 0.75 km (6:40 / km)
shoes: VJ Falcon 2013

Just a little bit, nice and warm already from the 2k to assembly plus extra jog.

Orienteering race 24:22 [5] 3.72 km (6:33 / km) +57m 6:05 / km
shoes: VJ Falcon 2013

JOK Chasing Sprint, Birsemore.
Prologue, 4th place.
Winner Frank Buytaert 21:47, ahead of Bilbo 22:11 and Charlie 22:36.
Missed 1:30 at #4 but okay otherwise.
Behind Hollie and Claire too...

2 PM

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: VJ Falcon 2013

Thought I should. Even though first three surely out of range.

Orienteering race 26:58 [5] 3.6 km (7:29 / km) +105m 6:32 / km
shoes: VJ Falcon 2013

JOK Chasing Sprint, the Chase.
1st place and 1st overall - mainly as reward for being last man standing! Bad direction out of #3 cost 45s and Colin caught me, but caught Bilbo at #4, he couldn't find it and dnf'd, I was with Colin and missed 40s at #5 and 1min at #6 but got away then saw Frank at #8 hobbling with trashed ankle. Charlie had been at the finish several mins already but mispunched the penultimate.
Sorry for them but delighted to take a lucky win!

Rare to do one of these as usually helping, glad I did :)

C • well done 2

4 PM

Orienteering 20:00 [1] 2.0 km (10:00 / km) +50m 8:53 / km
shoes: VJ Falcon 2013

Back over the hill from the finish to the car park via control collecting duties. Although it turned out they were all already collected.....

Thursday Oct 16, 2014 #

1 PM

Trail walking 2:00:00 [1] 12.0 km (10:00 / km)
shoes: Inov8 X-talon 2014

Low level brisk walk to avoid the wind and wet up high, through Muir of Dinnet etc.

6 PM

Running 1:08:48 [3] 10.78 km (6:23 / km) +350m 5:29 / km
shoes: Inov8 X-talon 2014

From Raemoir, up to first top on Hill of Fare and almost to the proper top, turned round with less than 1km to go as dark and no torch, and still needed to get back down....

C • Nice run 1

Wednesday Oct 15, 2014 #

Running 1:05:00 [3] 12.78 km (5:05 / km) +60m 4:58 / km
shoes: Brooks Ghost 7

From Banchory, along south of River Dee below Scolty and back again.

Tuesday Oct 14, 2014 #

Note
(rest day)

So 'long run on Mon or Tue' didn't work out too well as a plan....

Monday Oct 13, 2014 #

6 PM

Pilates 25:00 [1]
weight:73.5kg

Reduced group this week, lots of post RTC Stirling chat...

Circuits 20:00 [3]
shoes: bargain Newtons

...which rather ate into the time available for circuits, just one set of 40s/5s.

Running 29:03 6.59 km (4:24 / km) +60m 4:13 / km
shoes: bargain Newtons

Usual 30min window for a quick pre-cinema run. No Sunday race or long run in my legs this week so the chance for more than a jog:
1.22k warm up in 5:47
5 x 1km with 30s recovery (all 3:49-3:59)
0.24k token warm down in 1:46

Definitely improving but still no base speed, marathon pace can't be too close to base speed, less than two weeks to go. Hmm.

Sunday Oct 12, 2014 #

Note
(rest day)

Race the Castles Day 3 - Stirling.

"rest day"

Saturday Oct 11, 2014 #

Event: Race the Castles

12 PM

Running warm up/down 10:00 [3] 1.25 km (8:00 / km) +30m 7:09 / km
shoes: Saucony Kinvara 2013

To the start then drills etc pre-start. Meant to warm down but forgot!

Orienteering race 35:26 [5] 7.03 km (5:02 / km) +117m 4:39 / km
shoes: Saucony Kinvara 2013

Race the Castles Day 2 - Edinburgh City Race
Men 40+, 9th place (but - crucially for UKOL - 1st M45!)
Winner Frank Buytaert 32:17, Quentin H 33:43, Richard B 33:43.
Only 18sec behind Rog in 5th, 59secs covered 4th-13th.

Remembered the lessons from last night and ran calm but strong from the start. Went over the top on first long leg, almost expired on the final set of steps but just about kept running and happy with the route.
Bit frustrated that an open gate in a boundary mapped as uncrossable near the end offered a dodgy short cut worth 20-30secs on one of the routes from 21-22, I ran past it and didn't take it but there were some ahead of me that did - quite a big advantage in a close race!

Tried very hard on the run-in - for 28th fastest run-in split and the loss of two places!

Not sure how tricky it was but pleased enough with my race and (thanks to an easy few days) felt I was running quite well. Although more worryingly for Frankfurt I also felt like I was running out of steam in the last section....

C • gate 1

C • UKOL! 3

Friday Oct 10, 2014 #

8 PM

Running warm up/down 5:00 [2] 0.75 km (6:40 / km)
shoes: Brooks Ghost 7

Various equipment-gathering duties ahead of Sunday meant I just about made it in time for last start, warm up and down was just dashing between parking/registration/start/finish/download....

Orienteering 24:10 [4] 4.14 km (5:50 / km)
shoes: Brooks Ghost 7

Race the Castles Day 1 - Edinburgh Prologue

....so unsurprisingly my brain wasn't really ready for some fiendish multi-level orienteering, particularly in the dark! Survived S-1-2-3 but then made a mess of #4, and the recovery from being at the wrong level at #4.

Then 5-6 was easy until halfway there I spotted the circle for #9, read it as #6, and thought I had gone completely the wrong way - backtracked for a minute, then realised, so another minute back to where I had been to start with!

Slowest of everyone to the very easy #7 when I ran to wrong entrance way, couldn't see #13 in the dark behind all the parked cars, read the descriptions for #14 to make sure I got the right side of the wall and misread them so did it wrong anyway, didn't spot the much quicker way to change levels to get to #16 and then couldn't get down the steep bank on my route. Etc.

Running comfortably at a decent pace though and good to get out and do some orienteering after so many days and evenings consumed with organising it!

Also a good reminder to warm up and calm down before the race on Saturday...

C • #4 1

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