Training Log Archive: Jon XIn the 28 days ending Feb 28, 2009:
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Saturday Feb 28, 2009 #
Event: British Champs
Orienteering race 1:18:51 [5] **** 12.3 km (6:25 / km) +255m 5:49 / km
ahr:146 max:155 spiked:16/21c shoes: VJ Falcon
British Champs M40L, Hampton Ridge in the New Forest.
Knew there were a lot of fairly well matched people on M40 and it could be a close race, just didn't really perform as well as I hoped and was 12th and towards the back of the group, 4 mins off 4th.
Started off fairly quick and in control but having to work harder than I should have to cover the ground at the right speed. Then threw away 45s faffing in the circle at #4 instead of being decisive, another 20s with a big back-jarring fall into a ditch on the way to #5, 30s on the way to #6 by not using the track, and 1 min by stupidly running to the wrong control at #6 whilst thinking 'this is too high, the map is rubbish" (!). Still a bit shocked to see Martin Ward just behind at #6 having caught me almost 4 mins.
Went left round the track to #7 but managed to find the longest most heathery route possible to get there (another 20s wasted). Martin passed me leaving #8 and it was a bit depressing how easily he went away, though this was helped by me wasting 20s with banana-route to #10 and then a full minute going way too far left at #11 and taking a while to convince myself I could be that stupid.
Told myself to get a grip and get on with it leaving #11 and actually felt pretty good running up the hill towards #12, pushed too hard though and lost touch, checked out a wrong control on the way (45secs lost). As I punched then Alan Velecky was just behind having caught me 8 mins, even more depressing. This really did wake me up and I led Alan through 13-14-15 at a good pace, but then he stretched away on the next section - was lucky at 16 when I saw him slowing down ahead - I was still trying to make the leg fit 16-17 which was the same bearing!
Kept the pace going well through 16-17-18 and headed down to #19 and the final tiny loop feeling that Alan and Martin had both been running well and even though both had cruised away from me, maybe I wasn't doing as badly as it seemed. However this thought was fatal as I didn't understand the gorse mapping at the end at all, thought I had run round some solid green but it turned out to be some green hatching, couldn't work it out at all, a frustrating 90secs lost at #19 and 15secs more going very hesitantly to #20.
So pretty disappointing really, terrain was pretty tough for most of the course and felt like I was struggling to run at the right speed, however maybe pushed too hard as 6-7mins lost without any mistake more than a minute, ridiculously scrappy. Needed to find another 4 mins to win my bet and finish higher than Lard on M35L......
Heart rate strangely low even though it felt like I was trying hard, so maybe some high intensity reps needed to sharpen up a bit in the next few weeks.
Knew there were a lot of fairly well matched people on M40 and it could be a close race, just didn't really perform as well as I hoped and was 12th and towards the back of the group, 4 mins off 4th.
Started off fairly quick and in control but having to work harder than I should have to cover the ground at the right speed. Then threw away 45s faffing in the circle at #4 instead of being decisive, another 20s with a big back-jarring fall into a ditch on the way to #5, 30s on the way to #6 by not using the track, and 1 min by stupidly running to the wrong control at #6 whilst thinking 'this is too high, the map is rubbish" (!). Still a bit shocked to see Martin Ward just behind at #6 having caught me almost 4 mins.
Went left round the track to #7 but managed to find the longest most heathery route possible to get there (another 20s wasted). Martin passed me leaving #8 and it was a bit depressing how easily he went away, though this was helped by me wasting 20s with banana-route to #10 and then a full minute going way too far left at #11 and taking a while to convince myself I could be that stupid.
Told myself to get a grip and get on with it leaving #11 and actually felt pretty good running up the hill towards #12, pushed too hard though and lost touch, checked out a wrong control on the way (45secs lost). As I punched then Alan Velecky was just behind having caught me 8 mins, even more depressing. This really did wake me up and I led Alan through 13-14-15 at a good pace, but then he stretched away on the next section - was lucky at 16 when I saw him slowing down ahead - I was still trying to make the leg fit 16-17 which was the same bearing!
Kept the pace going well through 16-17-18 and headed down to #19 and the final tiny loop feeling that Alan and Martin had both been running well and even though both had cruised away from me, maybe I wasn't doing as badly as it seemed. However this thought was fatal as I didn't understand the gorse mapping at the end at all, thought I had run round some solid green but it turned out to be some green hatching, couldn't work it out at all, a frustrating 90secs lost at #19 and 15secs more going very hesitantly to #20.
So pretty disappointing really, terrain was pretty tough for most of the course and felt like I was struggling to run at the right speed, however maybe pushed too hard as 6-7mins lost without any mistake more than a minute, ridiculously scrappy. Needed to find another 4 mins to win my bet and finish higher than Lard on M35L......
Heart rate strangely low even though it felt like I was trying hard, so maybe some high intensity reps needed to sharpen up a bit in the next few weeks.
Running warm up/down 40:00 [2]
shoes: VJ Falcon
Warmed up well, lots of jogging and stretching plus some drills. Was grateful to Nick B for dragging me off for a hobble of a warm down when all I really wanted was to go and lie in the club tent and feel sorry for myself!
Friday Feb 27, 2009 #
Note
(rest day)
calf still tight, stretching helps but def not 100%. need to warm up v well tomorrow!
Thursday Feb 26, 2009 #
Note
(rest day)
mmm lovely
Wednesday Feb 25, 2009 #
Running 1:03:00 [2]
shoes: new Inov8 Roclite
FVO training from Uni with FraserP, Rosco, Lard and Trevor.
Felt pretty rubbish to be honest, tired legs, starving hungry and calf was tight and hurting on the uphills. Hung around at the back and tried to make the pace as cruisy as possible, however might have been wiser to cut off and head back early instead. Hopefully nothing a day or two of rest can't sort out, fingers crossed.....
Felt pretty rubbish to be honest, tired legs, starving hungry and calf was tight and hurting on the uphills. Hung around at the back and tried to make the pace as cruisy as possible, however might have been wiser to cut off and head back early instead. Hopefully nothing a day or two of rest can't sort out, fingers crossed.....
Tuesday Feb 24, 2009 #
Intervals hills 21:50 [5]
max:159 shoes: new Inov8 Roclite
More hills at the back of the Uni. Sore left calf has come up in lots of bruising so was a bit dubious about these but seemed okay when I started, I guess I probably just bashed it at the weekend.
Lard was back from a week sunning himself in the Canaries, so no chance for me and Rosco to decide we preferred a nice steady run....
Times were
2:25, 1:37, 0:58
2:25, 1:41, 0:56
Still improving! Tried to avoid going off too quickly on the first one of the set this week, seemed to help as notably quicker on these ones relative to last week.
Lard was back from a week sunning himself in the Canaries, so no chance for me and Rosco to decide we preferred a nice steady run....
Times were
2:25, 1:37, 0:58
2:25, 1:41, 0:56
Still improving! Tried to avoid going off too quickly on the first one of the set this week, seemed to help as notably quicker on these ones relative to last week.
Running 40:00 [3]
shoes: new Inov8 Roclite
Usual round the loch before and after with a lap of the route as part of warm up. Felt rubbish beforehand but didn't really notice once we started.
Monday Feb 23, 2009 #
Running 51:16 [3] 9.67 km (5:18 / km)
ahr:128 max:146 shoes: Brooks Adrenaline Nov 2008
No chance earlier in the day so a late evening run with Rosco at 9pm (he had similarly missed FVO training), good to get out and stretch the legs.
Headed through Torbrex etc again but this time seemed to find mostly dead-ends rather than cunning footpaths linking the estate culs-de-sac, quite a few u-turns in tonight's route!
Headed through Torbrex etc again but this time seemed to find mostly dead-ends rather than cunning footpaths linking the estate culs-de-sac, quite a few u-turns in tonight's route!
Sunday Feb 22, 2009 #
Orienteering race 1:22:19 [5] **** 12.3 km (6:42 / km) +220m 6:09 / km
ahr:144 max:154 spiked:20/28c shoes: VJ Falcon
National Event M40L at Burnham Beeches. Enjoyed running a good long high intensity race and pushed hard, but a very scrappy run, need to sort out my compass work before next weekend. Total distance covered was 14.3km which is too much over the straight line for this area - quite a lot of the extra down to drifting off line on the longer legs.
Winner was 70mins on M40, but Matt Halliday won the FCC race (same course) in 67mins. Probably lost 8/9 mins in total which is pretty disappointing.
Heart rate never got that high even though I felt I was running okay and just lacking a bit of pace - maybe a bit tired? Felt like I was flagging in the final 10mins and got a bit hung up on pushing hard instead of concentrating on getting the nav right to make sure I ran the shortest distance back to the finish!
Winner was 70mins on M40, but Matt Halliday won the FCC race (same course) in 67mins. Probably lost 8/9 mins in total which is pretty disappointing.
Heart rate never got that high even though I felt I was running okay and just lacking a bit of pace - maybe a bit tired? Felt like I was flagging in the final 10mins and got a bit hung up on pushing hard instead of concentrating on getting the nav right to make sure I ran the shortest distance back to the finish!
Running warm up/down 30:00 [2]
shoes: VJ Falcon
Warm up plus drills/stretching - couldn't do all the drills as my back was too sore if I tried the high knee lift stuff. Gentle tired warm down round the field.
Saturday Feb 21, 2009 #
Event: JOK Chasing Sprint
Orienteering race 22:48 [5] *** 3.5 km (6:31 / km) +100m 5:42 / km
shoes: VJ Falcon
JOK chasing sprint prologue M40+. Feeling weary after early flight down but managed to grab 30mins sleep in the cunning bedroom in the scout hut / eventcentre.
Took a while to remember how to orienteer in fast south of England plus spent a while getting distracted and missing numbers 5 and 6 once caught Gary Walford at 4. Sorted it out after that but lost 2-3 mins in total. Finished 4 mins behind Andy Monro who won.
Took a while to remember how to orienteer in fast south of England plus spent a while getting distracted and missing numbers 5 and 6 once caught Gary Walford at 4. Sorted it out after that but lost 2-3 mins in total. Finished 4 mins behind Andy Monro who won.
Running warm up/down 25:00 [2]
Should have warmed up more on such a fast area. Managed a 10 min warm down before commentary duties thereafter. Quite happy not to do the chase and watch everyone run away from me!
Friday Feb 20, 2009 #
Running 45:09 [3] 8.8 km (5:08 / km) +175m 4:40 / km
ahr:136 max:149 shoes: Brooks Adrenaline Nov 2008
The classic Polmaise-from-Pru lunchtime route with Brian W, pretty much in the classic time and with the classic pattern of 'together on the flat and Jon lags on the hills'. Classic stuff.
Felt okay on the flat and a decent pace but could feel tired legs on the muddy/slippery hills (even though my training graph for past seven days shows every day shorter than the preceding one!). Due a rest soon I think...
Felt okay on the flat and a decent pace but could feel tired legs on the muddy/slippery hills (even though my training graph for past seven days shows every day shorter than the preceding one!). Due a rest soon I think...
Thursday Feb 19, 2009 #
Running 1:00:00 [2]
shoes: Brooks Adrenaline Nov 2008
Fun session through Kings Park and then Torbrex with Abii and Elle, exploring all sorts of paths linking the cul-de-sacs etc in Torbrex. Threw in a few faster bits and sprints and so on, not exactly a demanding fartlek session but enjoyable, just what was needed.
Wednesday Feb 18, 2009 #
Orienteering race 43:48 [4] **** 5.7 km (7:41 / km) +200m 6:32 / km
ahr:145 max:157 shoes: VJ Falcon
FVO night race at Dumyat East, a pleasant warm evening for it and good fun as always.
Gaffled off the start and found myself on the same gaffle as Forest and Rosco, gradually got left behind but took the lead again at #7 when they both missed it. Longish gradual uphill leg to #8 saw them pass me again, could also see lights ahead which was the people on the other gaffle (who still had our nos 1-4 to do at the end). Couldn't understand how we had caught them so quickly until got to the circle and none of us could find it either!
Consensus eventually reached that the flag was missing and that we should go on, only for a joyous pack error at #9 (seemed like the wrong place when we did find it) and a similar pack overshoot at #10 (possibly because #9 was too far east). All quite funny at the time as we bungled around like a group of incompetents - organiser Fraser collected both #8 and #9 so both were there, and he was adamant that they were also in the correct place......
Less bungling after that but meant we were all a bit clustered through the control pick section, I was running with O Mapper and Hazel and could see Will and Ross disappearing at the front with Dixie chasing them. But of course at #19 I could drop down to the finish behind the first two and leave the others to go and do their remaining loop!
A good hard run most of the time with not too much standing around at #8 and #9, took the last few mins of descent down from #19 to the finish pretty easy (heart rate down to 122 by the finish).
Thanks to Fraser for a good fun race and to Fraser and Will for getting the controls without further assistance - I was delighted to head straight to chez Purves for delicious soup and cake!
Gaffled off the start and found myself on the same gaffle as Forest and Rosco, gradually got left behind but took the lead again at #7 when they both missed it. Longish gradual uphill leg to #8 saw them pass me again, could also see lights ahead which was the people on the other gaffle (who still had our nos 1-4 to do at the end). Couldn't understand how we had caught them so quickly until got to the circle and none of us could find it either!
Consensus eventually reached that the flag was missing and that we should go on, only for a joyous pack error at #9 (seemed like the wrong place when we did find it) and a similar pack overshoot at #10 (possibly because #9 was too far east). All quite funny at the time as we bungled around like a group of incompetents - organiser Fraser collected both #8 and #9 so both were there, and he was adamant that they were also in the correct place......
Less bungling after that but meant we were all a bit clustered through the control pick section, I was running with O Mapper and Hazel and could see Will and Ross disappearing at the front with Dixie chasing them. But of course at #19 I could drop down to the finish behind the first two and leave the others to go and do their remaining loop!
A good hard run most of the time with not too much standing around at #8 and #9, took the last few mins of descent down from #19 to the finish pretty easy (heart rate down to 122 by the finish).
Thanks to Fraser for a good fun race and to Fraser and Will for getting the controls without further assistance - I was delighted to head straight to chez Purves for delicious soup and cake!
Running warm up/down 15:00 [3]
shoes: VJ Falcon
Unusually for me, I was a trifle late in arriving. Although not the last! However it did mean that I had to run up a massive steep hill to catch the others up before the mass start....
Tuesday Feb 17, 2009 #
Intervals hills 21:45 [5]
max:159 shoes: VJ Falcon
Same as last week, this time with Rosco and O Mapper. We could have done three sets but a consensus rapidly emerged (before we even began) that we should do only two....
times were
(set one) 2:35, 1:41, 0:59
(set two) 2:42, 1:44, 0:57
Tried my best but couldn't keep up with Rosco on the steep bits, noticeable how he pulled away very quickly in the second half of rep two both times as the gradient eased off.
A bit quicker than last week but conditions under foot were very different, hard to know how it compares.
times were
(set one) 2:35, 1:41, 0:59
(set two) 2:42, 1:44, 0:57
Tried my best but couldn't keep up with Rosco on the steep bits, noticeable how he pulled away very quickly in the second half of rep two both times as the gradient eased off.
A bit quicker than last week but conditions under foot were very different, hard to know how it compares.
Running warm up/down 40:46 [3]
max:143 shoes: VJ Falcon
Warm up round the loch and once round the circuit (3:35 for the first rep at this pace), warm down along the top of the wood and back round the rest of the loch.
Monday Feb 16, 2009 #
Pilates 40:00 [2]
weight:77.7kg shoes: Brooks Adrenaline Jan 2008
wobbling a bit, felt like I hadn't been for weeks!
Circuits 30:00 [3]
shoes: Brooks Adrenaline Jan 2008
Leg a bit stiff and sore after the weekend but seemed a bit better after warming up, so this week I could attempt all the exercises for the first time in weeks. Hoping it is not more sore tomorrow..
Sunday Feb 15, 2009 #
Running 1:34:40 [3] 18.4 km (5:09 / km)
ahr:139 max:145 shoes: Brooks Adrenaline Nov 2008
Not stiff at all after Carnethy which was good, however not too keen for another session slipping around in terrain and not sure I had the energy levels to work on my speed with some intervals.
In the end settled for a mainly road run - headed on trails down to the Doune road past Gargunnock House, planning to use a footbridge I had noticed on the OS map. A couple of girders were pretty much all that remained but it did the trick. From there found a way out onto the road okay, then a steady run out along the Carse most of the way towards Craigforth and then back the same way, not the most inspiring but at least the return had views of the snowy mountains. Back over the girders and an easy jog back for the last ten minutes.
Road section was 14.6km in 68mins, felt comfortable at that speed and pulse never particularly high. Okay for the day after a hill race but maybe should look to be doing my road runs slightly more quickly than this...
In the end settled for a mainly road run - headed on trails down to the Doune road past Gargunnock House, planning to use a footbridge I had noticed on the OS map. A couple of girders were pretty much all that remained but it did the trick. From there found a way out onto the road okay, then a steady run out along the Carse most of the way towards Craigforth and then back the same way, not the most inspiring but at least the return had views of the snowy mountains. Back over the girders and an easy jog back for the last ten minutes.
Road section was 14.6km in 68mins, felt comfortable at that speed and pulse never particularly high. Okay for the day after a hill race but maybe should look to be doing my road runs slightly more quickly than this...
Saturday Feb 14, 2009 #
Event: Carnethy 5 Hill Race
Running race 1:10:12 [4] 9.2 km (7:38 / km) +750m 5:25 / km
ahr:148 max:158 shoes: VJ Falcon
Carnethy 5 Hill Race, an interesting day! Still plenty of snow about, according to Carnethy website the night before it was enough snow to cause everyone to take 15 mins longer than normal...
As it turns out this was more like 4-5 mins for most people, although for me I was nearly 8 mins longer than last year. Not sure I am too disappointed though, given various ailments/reduced fitness vs last year/sore throat then wasn't expecting too much - plus perhaps a bit less excited and motivated for the race than last year.
Found the ascents a plus point as I felt relatively strong, but also very frustrating - there were trodden footprints (by the time I got there!) which were much easier than the deeper snow to one side - however the trod was of course where the queue was, which made it very hard to get past people. Set off very steadily for once and maybe today was a day to set off quickly!
Conversely the descents were definitely not a plus point! Found them very slippery and was very tentative and protective of my achilles etc, lost places on every one and ridiculous numbers on the two long descents to The Howe and off Carnethy (including to Robin Orr right near the end, I was going so slowly he finished 45secs in front). Descent off Carnethy was very frustrating as I had run nearly all the way up from the gully once the terrain opened out, and taken quite a few places - lost all of those again and more on the way down!
Wasn't too speedy on the flat sections either, didn't feel particularly tired or out of breath, but no leg speed - have missed too many reps sessions in the past few months.
Finished 135th relative to 81st last year (499 finishers) - 81st this time was just over 66mins. Splits were
19:20 (Scald Law)
10:26 (over South Black Hill to East Kip)
4:21 (West Kip)
27:59 (Carnethy)
8:06 (to finish, over a minute slower on the descent than last year....)
As it turns out this was more like 4-5 mins for most people, although for me I was nearly 8 mins longer than last year. Not sure I am too disappointed though, given various ailments/reduced fitness vs last year/sore throat then wasn't expecting too much - plus perhaps a bit less excited and motivated for the race than last year.
Found the ascents a plus point as I felt relatively strong, but also very frustrating - there were trodden footprints (by the time I got there!) which were much easier than the deeper snow to one side - however the trod was of course where the queue was, which made it very hard to get past people. Set off very steadily for once and maybe today was a day to set off quickly!
Conversely the descents were definitely not a plus point! Found them very slippery and was very tentative and protective of my achilles etc, lost places on every one and ridiculous numbers on the two long descents to The Howe and off Carnethy (including to Robin Orr right near the end, I was going so slowly he finished 45secs in front). Descent off Carnethy was very frustrating as I had run nearly all the way up from the gully once the terrain opened out, and taken quite a few places - lost all of those again and more on the way down!
Wasn't too speedy on the flat sections either, didn't feel particularly tired or out of breath, but no leg speed - have missed too many reps sessions in the past few months.
Finished 135th relative to 81st last year (499 finishers) - 81st this time was just over 66mins. Splits were
19:20 (Scald Law)
10:26 (over South Black Hill to East Kip)
4:21 (West Kip)
27:59 (Carnethy)
8:06 (to finish, over a minute slower on the descent than last year....)
Running warm up/down 45:00 [2]
shoes: VJ Falcon
Did a good warm up up the track and checking out the wall crossing etc. Jogged back up the course a bit as a warm down, thought about jogging back to the school as well but was pretty cold so happy to settle for a cup of tea from the marquee and the bus back!
Friday Feb 13, 2009 #
Note
(rest day)
Just the ten hours travelling as part of my careful programme of rest...
Thursday Feb 12, 2009 #
Running 43:24 [3]
ahr:117 max:139 shoes: Brooks Adrenaline Nov 2008
Not on for hill reps tonight - couldn't decide whether this was because I was doing Carnethy or because my achilles was sore and I wasn't doing it! No-one else was on for them either though so went for easy run with bradc and Lard, over Gowanhill, through Riverside to Cambuskenneth, then back via town centre and Back Walk. Enjoyed it.
Wednesday Feb 11, 2009 #
Running 1:06:00 [3]
ahr:128 shoes: Brooks Adrenaline Nov 2008
Cruisy FVO headtorch run on a lovely clear evening, with Forest and Rosco and initially also with Elle and Alibongo. Headed through the woods and halfway up Dumyat, then back via reservoir, golf course, etc. All three of us in trainers which wasn't ideal on the snow/ice on the tracks!
Very gentle pace most of the time with some people bouncing along more happily than others, pace picked up a bit at the end. Achilles feeling a little bit sore by the end. No decision yet on whether to do Carnethy on Saturday....
Very gentle pace most of the time with some people bouncing along more happily than others, pace picked up a bit at the end. Achilles feeling a little bit sore by the end. No decision yet on whether to do Carnethy on Saturday....
Tuesday Feb 10, 2009 #
Intervals hills 22:28 [5]
ahr:145 max:158 shoes: VJ Falcon
Supposed to be moving onto strength phase, so off the track tonight and onto the paths behind the Uni for some hill reps, winding their way up to the top in three reps of reducing distance. This session was mobbed last year, but excuses still abound in FVO-land this winter, was joined only by O Mapper and jackb.
Both Lard and I thought that last year we had planned to do three sets and only did two - luckily I did not check until afterwards as it seems that actually we had planned to do five and only did three!
So doing two as planned tonight feels a bit feeble! However it felt quite enough at the time - to add to my various ailments then I feeling a bit under the weather too today, hopefully it is just that I need to catch up on my sleep!
(set one) 2:39, 1:46, 1:04
(set two) 2:44, 1:49, 1:04
by comparison the two sets I timed last time were
3:08, 1:42, 0:59 and 3:07, 1:41, 0:56
Last time the first slope was incredibly muddy which explains the big difference there. Not that surprised to be down on the other times compared to a year ago, plus also last time the recovery was longer as we gathered the group between each rep.
Both Lard and I thought that last year we had planned to do three sets and only did two - luckily I did not check until afterwards as it seems that actually we had planned to do five and only did three!
So doing two as planned tonight feels a bit feeble! However it felt quite enough at the time - to add to my various ailments then I feeling a bit under the weather too today, hopefully it is just that I need to catch up on my sleep!
(set one) 2:39, 1:46, 1:04
(set two) 2:44, 1:49, 1:04
by comparison the two sets I timed last time were
3:08, 1:42, 0:59 and 3:07, 1:41, 0:56
Last time the first slope was incredibly muddy which explains the big difference there. Not that surprised to be down on the other times compared to a year ago, plus also last time the recovery was longer as we gathered the group between each rep.
Running warm up/down 41:24 [3]
ahr:115 shoes: VJ Falcon
Run round the loch and checking out the reps route beforehand, a more gentle run back.
Monday Feb 9, 2009 #
Note
slept:3.5 (rest day)
Day trip to London, needed a rest anyway but not sure it is quite as effective when combined with so little sleep!
Sunday Feb 8, 2009 #
Event: SoSOL
Orienteering race 1:12:59 [4] 8.2 km (8:54 / km) +350m 7:20 / km
ahr:143 max:154 shoes: VJ Falcon
Brown course at INT event at Norman's Law before heading off to Murrayfield for the Scotland/Wales rugby. Lovely clear day with the ground mostly frozen solid, nice dusting of snow to run through on the fell.
Felt pretty knackered after a hard week, and getting a lot of gyp from my back especially on the steep bits of descent in the final third of the course - my achilles etc seemed fine in the frozen terrain though so that was a big plus. Heart rate shows I maybe could have pushed harder and started to drop at the end when I was struggling with my back.
Took a while to get into it and was a bit slow/hesitant through #2 and #3 and heading to the crossing point at #4, got caught 2 mins by Graeme there which was a bit of a wake-up call - however following him completely wrong on the way to #4 was not - I should have been safe as he had mapped that bit! Sorted it out but lost over a minute. Kept it smooth if not speedy through the next section (I knew Graeme would be trying to catch me again...) and was still 4th after 40mins running at #14. Then wobbled at #15 and let Graeme catch again, missed #16 too high, changed my mind on route out of #19. missed obvious route to #20, too low at #23. So a very scrappy finish, went from 2:20 behind after 40mins to 8:15 behind at the finish.
Paddy W won in just under 65, then Dixie in 65, Graeme in 68 and Rosco (who caught me near the end) in just under 69. Finished in 9th place but more bothered by the shaky O at the end than the position, think everyone was making errors and this was a good reminder that some practice is needed before the British!
Felt pretty knackered after a hard week, and getting a lot of gyp from my back especially on the steep bits of descent in the final third of the course - my achilles etc seemed fine in the frozen terrain though so that was a big plus. Heart rate shows I maybe could have pushed harder and started to drop at the end when I was struggling with my back.
Took a while to get into it and was a bit slow/hesitant through #2 and #3 and heading to the crossing point at #4, got caught 2 mins by Graeme there which was a bit of a wake-up call - however following him completely wrong on the way to #4 was not - I should have been safe as he had mapped that bit! Sorted it out but lost over a minute. Kept it smooth if not speedy through the next section (I knew Graeme would be trying to catch me again...) and was still 4th after 40mins running at #14. Then wobbled at #15 and let Graeme catch again, missed #16 too high, changed my mind on route out of #19. missed obvious route to #20, too low at #23. So a very scrappy finish, went from 2:20 behind after 40mins to 8:15 behind at the finish.
Paddy W won in just under 65, then Dixie in 65, Graeme in 68 and Rosco (who caught me near the end) in just under 69. Finished in 9th place but more bothered by the shaky O at the end than the position, think everyone was making errors and this was a good reminder that some practice is needed before the British!
Running warm up/down 20:00 [2]
shoes: new Inov8 Roclite
to start/back from finish
Saturday Feb 7, 2009 #
Running race 26:48 [5] 5.0 km (5:22 / km) +170m 4:35 / km
ahr:152 max:161 shoes: new Inov8 Roclite
Return to the tremendous terrain time trial at Polmaise, previous running was in September when I ran 26:32. Happy enough to be that close to my previous time although not sure quite how the conditions compared - plus last time I paced it very badly (12:36 and 13:56 for the two laps). Was aware of that and did a bit better today although still not ideal (13:12 and 13:36).
Also not sure we had put the SI units in exactly the same locations as last time, split for the steep climb is noticeably shorter than before. Seem to have a much longer split for the flat terrain section (58s/60s vs 41s/45s last time) so not sure whether we set something up slightly differently this time.
Splits (mostly very consistent) were
lap 1 lap 2
2:35 2:53 (surprised so much slower on lap 2 as tried to start steadily!)
1:26 1:26
1:02 1:06
1:52 1:46 (maybe lost a few seconds on lap 1 as lost the tapes twice)
1:54 1:54
1:29 1:28
0:58 1:00
1:56 2:03 (pushed by Will on the descent the first time)
Also not sure we had put the SI units in exactly the same locations as last time, split for the steep climb is noticeably shorter than before. Seem to have a much longer split for the flat terrain section (58s/60s vs 41s/45s last time) so not sure whether we set something up slightly differently this time.
Splits (mostly very consistent) were
lap 1 lap 2
2:35 2:53 (surprised so much slower on lap 2 as tried to start steadily!)
1:26 1:26
1:02 1:06
1:52 1:46 (maybe lost a few seconds on lap 1 as lost the tapes twice)
1:54 1:54
1:29 1:28
0:58 1:00
1:56 2:03 (pushed by Will on the descent the first time)
Running warm up/down 25:00 [1]
shoes: new Inov8 Roclite
A bit too gentle, could have done with doing some strides/drills as well before the start.
Friday Feb 6, 2009 #
Running 45:33 [3]
ahr:140 shoes: new Inov8 Roclite
Had left my trainers at Brad and Beccy's so headed up at lunchtime to retrieve them, seemed a shame not to join bradski for a nice lunchtime run in the snow whilst I was there.
Great views across to the snowy mountains and some very pleasant crisp clean snow higher up as we headed up and past the Gathering Stane, some less nice hard icy stuff at the start and end of the run.
Pleasant steady pace but got the distinct impression that Brad was finding it less hard work than I was - on geeky garmin comparison at the end it seemed he had somehow fitted in 0.37km more than me as well !
Great views across to the snowy mountains and some very pleasant crisp clean snow higher up as we headed up and past the Gathering Stane, some less nice hard icy stuff at the start and end of the run.
Pleasant steady pace but got the distinct impression that Brad was finding it less hard work than I was - on geeky garmin comparison at the end it seemed he had somehow fitted in 0.37km more than me as well !
Thursday Feb 5, 2009 #
Intervals hills 26:00 [5]
max:162 shoes: Brooks Adrenaline Nov 2008
FVO hill session on Back Walk - a litany of quality excuses from FVO people this week - Lard (injured hanging upside down on a fence), Brad (11 hours travelling to spend one hour on site), Virgin (auditioning for You've Been Framed) and Rosco (mother unexpectedly having a birthday).
However once again the virtuous Longhurst Ladies put in an appearance so congratulations to them (if Abii and Elle are the virtuous ones then I am not quite sure where that leaves Tori.......).
This week we did 2 lots of (3x45/15 then 1x150), and then (to the surprise of some) rounded off with a further 3x45/15. Actually felt okay and kept going pretty well - however I also suspect it is a good thing I can't remember how far up the hill I was getting for each part of the same session last year!
However once again the virtuous Longhurst Ladies put in an appearance so congratulations to them (if Abii and Elle are the virtuous ones then I am not quite sure where that leaves Tori.......).
This week we did 2 lots of (3x45/15 then 1x150), and then (to the surprise of some) rounded off with a further 3x45/15. Actually felt okay and kept going pretty well - however I also suspect it is a good thing I can't remember how far up the hill I was getting for each part of the same session last year!
Running warm up/down 29:00 [2]
shoes: Brooks Adrenaline Nov 2008
Wednesday Feb 4, 2009 #
Orienteering race 56:51 [3] **** 5.2 km (10:56 / km) +150m 9:33 / km
ahr:135 max:150 spiked:16/20c shoes: new Inov8 Roclite
FVO night race at Barr Wood. Been looking forward to this one for a while and a bit of snow on the ground made it all the more fun. Trevor's course was great, lots of gaffling making full use of the best parts of the area.
Didn't get off to the best start when I realised I had left my orthotics in my trainers, not ideal achilles protection to run without them. Things went downhill a bit more when I set off on the wrong loop in the butterflies early on. Decided to run the loops in the other order rather than correct and drop right off the back, after that ran okay for a while and was pretty much in the race for the first section. Carelessly missed a minute at #11 and could see a group ahead leaving #14 as I came into it.
And then it all went much more wrong, dashed off towards #15, headed for the torch ahead of me, didn't realise that it was an injured Jase heading back to the finish so climbed the wall in the wrong place, didn't check compass, and spent a good 5 mins looking for #15 in the wrong bit of wood. Got a bit cold but worked it out eventually and just cruised round the rest to finish 13 mins down on the people I could see at #14.
On the bright side this meant I got to do my warm down on the course and didn't have to collect controls!
Didn't get off to the best start when I realised I had left my orthotics in my trainers, not ideal achilles protection to run without them. Things went downhill a bit more when I set off on the wrong loop in the butterflies early on. Decided to run the loops in the other order rather than correct and drop right off the back, after that ran okay for a while and was pretty much in the race for the first section. Carelessly missed a minute at #11 and could see a group ahead leaving #14 as I came into it.
And then it all went much more wrong, dashed off towards #15, headed for the torch ahead of me, didn't realise that it was an injured Jase heading back to the finish so climbed the wall in the wrong place, didn't check compass, and spent a good 5 mins looking for #15 in the wrong bit of wood. Got a bit cold but worked it out eventually and just cruised round the rest to finish 13 mins down on the people I could see at #14.
On the bright side this meant I got to do my warm down on the course and didn't have to collect controls!
Running warm up/down 10:00 [2]
shoes: new Inov8 Roclite
to the start
Tuesday Feb 3, 2009 #
Running race 11:30 [5] 3.0 km (3:50 / km)
ahr:156 max:161 shoes: Brooks Adrenaline Jan 2008
FVO 3km time trial.
Wasn't too sure about doing this, then once I had decided to do it I wasn't too sure what to expect. Felt like I might be getting a cold too, a bit bunged up. Now having done it then I am not too sure what to make of it!
Conditions were a little bit slippery on the track but not too bad, lack of traction maybe cost a little time especially on the back bend.
Determined not to set off too fast for once and felt very comfortable for the first few laps, thought I was running 90second lap pace - was actually going slightly slower and then slowed a lot in the last 600m without really realising it. Actual times were 88, 90, 91, 93, 92, 93 then 143 for last 600m (96 pace, oops). Wonder if I could have run a bit quicker for the last section if I had been keeping a closer eye on the time, recovered very quickly afterwards.
Even with the various mitigating factors this was definitely slower than I would have hoped (almost a minute slower than the 10:34 from last May and I was 11:05 when we did it on 5 Feb last year). Not sure I am quite up to running every day yet but almost back - and with lots of work to do!
Wasn't too sure about doing this, then once I had decided to do it I wasn't too sure what to expect. Felt like I might be getting a cold too, a bit bunged up. Now having done it then I am not too sure what to make of it!
Conditions were a little bit slippery on the track but not too bad, lack of traction maybe cost a little time especially on the back bend.
Determined not to set off too fast for once and felt very comfortable for the first few laps, thought I was running 90second lap pace - was actually going slightly slower and then slowed a lot in the last 600m without really realising it. Actual times were 88, 90, 91, 93, 92, 93 then 143 for last 600m (96 pace, oops). Wonder if I could have run a bit quicker for the last section if I had been keeping a closer eye on the time, recovered very quickly afterwards.
Even with the various mitigating factors this was definitely slower than I would have hoped (almost a minute slower than the 10:34 from last May and I was 11:05 when we did it on 5 Feb last year). Not sure I am quite up to running every day yet but almost back - and with lots of work to do!
Running warm up/down 50:00 [3]
shoes: Brooks Adrenaline Nov 2008
Warm up to the track then laps, drills, etc. Warm down round the track and a lap of the loch too, very sensible. A nice night but disappointing lack of snow!
Monday Feb 2, 2009 #
Pilates 30:00 [3]
Made the start tonight!!
Circuits 30:00 [3]
shoes: Brooks Adrenaline Jan 2008
New circuit tonight, maps with route choice as part of it and everything, good fun.
No weigh in tonight though. Am sure I had lost several kilos at least but will have put it all back on by next week.....
No weigh in tonight though. Am sure I had lost several kilos at least but will have put it all back on by next week.....
Sunday Feb 1, 2009 #
Running 1:15:00 [3]
shoes: Brooks Adrenaline Nov 2008
Did a loop in Eccy Woods and then headed out up Limb Valley-Ringinglow Porter Clough- Porter Brook-Ranmoor.
Was going to do an extra loop at Ringinglow but soon abandoned that idea as it was all a big struggle today, legs felt empty, back was rigid and got worse as I carried on, and the whole dodgy achilles/ankle/foot/calf fiasco on my left leg was giving me gyp too.
This all sounds rather similar to Brad's list of laments so maybe it is catching, perhaps the rest of FVO had better watch out!
Was going to do an extra loop at Ringinglow but soon abandoned that idea as it was all a big struggle today, legs felt empty, back was rigid and got worse as I carried on, and the whole dodgy achilles/ankle/foot/calf fiasco on my left leg was giving me gyp too.
This all sounds rather similar to Brad's list of laments so maybe it is catching, perhaps the rest of FVO had better watch out!