Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 28 days ending Feb 28, 2011:

	activity	#	time	miles		km		+m	load
	Running	26	20:09:17	127.86	(9:27)	205.77	(5:53)	4114	4748.3
	Orienteering	4	3:19:34	18.56	(10:45)	29.87	(6:41)	1115	1729.0
	Circuits	3	1:40:00						200.0
	Intervals	4	1:39:10	9.52	(10:25)	15.32	(6:28)	508	735.7
	Pilates	3	1:35:00						190.0
	Total	27	28:23:01	155.94		250.96		5738	7602.9
	[1-5]	27	28:19:01
averages - weight:78.2kg

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Monday Feb 28, 2011 #

5 PM

Running 21:35 [3] 3.71 km (5:49 / km) +66m 5:21 / km
shoes: Brooks Ghost

Couldn't get out at lunch which was frustrating as it was such a glorious day, did manage to fit in a quick jog round the golf course in daylight pre-circuits.

Pilates 35:00 [2]
weight:78.2kg

Quite light today. By my standards.

Circuits 40:00 [2]
shoes: Brooks Ghost

Wary of my calf niggle after making it worse each of the past two visits to circuits, did alternatives instead of the jumping/hopping ones. Did quite a lot of situps as a result!

7 PM

Running 37:28 [3] 5.75 km (6:31 / km) +214m 5:30 / km
shoes: Brooks Ghost

Post-circuits loop with Dixie, Rosco and Kalvis. As ever when multiple people don't have torches, Dixie seized the opportunity to head into the wooded terrain.....garmin track uploaded so that he can see where we went....

Sunday Feb 27, 2011 #

11 AM

Orienteering race 1:12:34 [5] 9.33 km (7:47 / km) +466m 6:13 / km
ahr:137 max:149 shoes: Apr 2010 VJ Falcon

Brown course, 8km with a lot more climb than claimed! Won by Jase in 67 with Neil C on 70.

Similar to yesterday in some ways, ran mostly okay but spoilt run with one silly error, today it cost 3 mins. Changed mind en route to #9 and lost contact, dropped into a control in what looked like correct feature and punched it, then realised it wasn't mine. Was within 5m of flag within another 30secs but didn't see it and didn't come back for another 2 mins. A little more calmness required...

Other than that, maybe a little hesitant on the diagonal downhill legs to crags overlooking Coniston Water, plus confused by unmapped bushes at #24 and overshot the marsh, bounced back from the next one.

Generally orienteering a lot better in amongst the Lake District contours and crags than around the streets of Dunblane last Wednesday!

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Apr 2010 VJ Falcon

Not quite as disciplined today...

Saturday Feb 26, 2011 #

Event: Twin Peaks

2 PM

Orienteering race 38:07 [5] 4.91 km (7:46 / km) +218m 6:21 / km
ahr:144 max:153 shoes: Apr 2010 VJ Falcon

Black course Middle Distance race. Fast boys from EUOC doing 29mins, first M40 was Jase on 34mins, then Martin W on 35. Would have been 3rd M40 for the Masters Cup, just ahead of Neil Conway but Prof Ackland pipped me by 40secs and I think also counts as an M40 seeing as M45 was on the Brown.

Ran okay except threw away maybe a bit over a minute by running out of #9 the wrong way and following wrong line of crags (which also cost me any possible assistance as the Oleg Express breezed past in the interim), plus got too low at the penultimate and lost 30secs or so.

C • 30 seconds! 1

Running warm up/down 35:00 [2] 5.0 km (7:00 / km)
shoes: Apr 2010 VJ Falcon

Pretty tired legs so did a proper warmup, plus jog back from the finish afterwards with Phil and MC.

Friday Feb 25, 2011 #

5 PM

Running 34:13 [3] 6.36 km (5:23 / km)
ahr:124 shoes: Brooks Adrenaline Aug 2009

Recovery run before heading down to the Lakes. Legs of lead to start with, no real improvement by the end. Not sure I will be feeling too lively for the weekend's racing!

Thursday Feb 24, 2011 #

6 PM

Intervals hills 29:33 [5] 4.95 km (5:58 / km) +270m 4:41 / km
max:161 shoes: Brooks Ghost

Ballengeich hills, not expecting too much from this session but did at least get better as things progressed, after a real struggle on the first one. Feeling pretty tired after the fourth rep but a promise to myself of 'adding a sixth rep if fifth rep not under 3 mins' proved sufficient motivation!
3:05
2:59
2:57
2:58
2:49

Running warm up/down 39:21 [3] 6.61 km (5:57 / km)
ahr:121 shoes: Brooks Ghost

Short Riverside loop to warm up, loop round past hotels then King's Knot to warm down. Then went to help Ross and Fi with the cake that had been meant for last night :)

Wednesday Feb 23, 2011 #

6 PM

Running warm up/down 13:22 [2] 2.22 km (6:01 / km)
ahr:117 shoes: 2010 Inov8 Roclite

Warmup jog and then team jog to the start.

Orienteering race 47:27 [4] 8.55 km (5:33 / km) +128m 5:10 / km
ahr:139 max:151 shoes: 2010 Inov8 Roclite

FVO night race at Laigh Hills, great course from Elle which kept the long and short course folk close together the whole way.

Orienteering v messily at the start, rushing, choosing bad routes, then executing them badly. Once I had done that a few times and was safely on my own and left behind by the lead posse, settled down to run a bit better at a steady pace (one minute of total confusion on the second butterfly aside).

All good fun but a long way off the pace. Even the pace of those who did not miss out a loop....

Running warm up/down 17:28 [2] 2.59 km (6:45 / km) +66m 5:59 / km

Jog with Ross and Fi, then a little bit of control collection duty (the first and last controls). Then back to chez Gary and Louise for some very tasty soup and cake!

Tuesday Feb 22, 2011 #

6 PM

Running 8:53 [3] 1.62 km (5:29 / km) +39m 4:54 / km
shoes: Brooks Ghost

Warmup down to Cambuskenneth road with Rosco. Long wait at the level crossing...

Running tempo 11:59 [4] 3.0 km (4:00 / km) +39m 3:45 / km
ahr:147 max:152 shoes: Brooks Ghost

Tempo 3km along the farm track and back dodging the rush hour traffic then last stretch down the road. Felt fairly controlled and heart rate not too high. Rosco may have had months off training but he was still moving away from me very easily! Failed to meet up with Ochils....

Running 9:56 [3] 1.47 km (6:45 / km) +39m 5:58 / km
ahr:126 max:151 shoes: Brooks Ghost

Ran from end of tempo to the Wallace Monument track, where Ochils hill session was under way....

Intervals intervals 16:14 2.22 km (7:19 / km) +85m 6:08 / km
ahr:129 max:154 shoes: Brooks Ghost

Did the final two hill reps (90secs each) with Ochils and then their comedy sprints via a shuttle reps session (teams of 3 going to-and-fro over 60-70m non stop for 6 minutes). Enjoyed the reps and felt I was moving well. Didn't feel I was too strong on the hill reps however.

Running 9:11 [2] 1.57 km (5:51 / km) +20m 5:30 / km
ahr:125 max:147 shoes: Brooks Ghost

Jog back to the uni at a nice gentle pace.

Monday Feb 21, 2011 #

8 PM

Running 39:43 [3] 7.0 km (5:40 / km) +221m 4:54 / km
ahr:120 max:137 shoes: 2010 Inov8 Roclite

Not back from London in time for FVO pilates/circuits, just about managed an easy run round Leckie. That old familiar too-little-sleep, too-little-food, too-much-caffeine, too-little-water feeling was making its dizzy presence known!

C • Too much sleep? 2

Sunday Feb 20, 2011 #

2 PM

Running 1:16:11 [3] 15.01 km (5:05 / km) +300m 4:37 / km
ahr:130 shoes: Brooks Ghost

Back in Sheffield by the afternoon, out for a steady loop Lodge Moor - Fulwood Lane - Ringinglow - Whiteley Woods - Porter Valley - Ranmoor. Still quite a lot of Saturday morning's snow kicking around higher up even on the roads. Took a while to get into it but going okay by the end (the second half is mainly downhill though!).

C • Snap! This was pretty much... 2

Saturday Feb 19, 2011 #

Note
(rest day)

Down to Birmingham for the day for my brother's birthday including the indoor athletics - well impressed with Mo Farah's European record in the 5000m and also lucky enough to be sat right next to the triple jump pit for Phillips Idowu jumping world lead this year. Highlight race has to be the 400m hurdles though, two laps on a banked track with lane break after first lap, crazy but quality to watch!

While watching was also trying to keep up with the National XC races at the same time (English and Scottish), well impressed with some top results for orienteers at those too. Not quite sure why the indoor athletics and the National were on the same day....

Friday Feb 18, 2011 #

12 PM

Running 28:05 [3] 6.24 km (4:30 / km)
shoes: Brooks Ghost

Very time limited but managed to get out briefly at lunchtime and glad I did. Went to explore the towpath along the canal from outside the office (had only been as far as the pub at Little Venice before) and headed past Little Venice, Westbourne Green, etc before turning round at Kensal Green. A good surface for running and felt like I was moving at a decent pace.

I had never realised before that this bit of canal is the Grand Union - so there is much towpath to run along which could be good for longer runs in the coming months....

C • I think it joins up with re... 4

Thursday Feb 17, 2011 #

Note

Top tip when catching Heathrow Express into London......it is preferable to collect one's hold baggage first....

C • Eeeeeek! 5

8 PM

Running 1:19:27 [3] 16.33 km (4:52 / km) +50m 4:48 / km
ahr:139 max:164 shoes: Brooks Ghost

Headed out to go round Kensington Palace Gardens and out as far as St James's Park, but v pleasant evening and I was feeling good so continued over Westminster Bridge, along the South Bank to Blackfriars Bridge, then back along Embankment and finished through the parks again.

The sights of London were all illuminated and looking mighty fine. A good run.

Wednesday Feb 16, 2011 #

7 AM

Running 56:52 [3] 10.2 km (5:35 / km) +269m 4:56 / km
ahr:132 max:154 shoes: 2010 Inov8 Roclite

Yesterday morning''s route in reverse. Legs loosened up a little after the first 45 mins....

6 PM

Running 1:05:12 [3] 10.1 km (6:27 / km) +296m 5:38 / km
ahr:129 shoes: 2010 Inov8 Roclite

FVO headtorch run from uni, with Rog, Rosco, Jase and Kalvis, plus the speedy Elle for the first part. I was trotting along a bit wearily at the back for most of it. Not entirely to my surprise.

Not sure why SportTracks is missing the last part of the run (hence why it does not show here) - the data exists as it is all in Garmin Training Centre.

Tuesday Feb 15, 2011 #

7 AM

Running 55:01 [3] 10.2 km (5:24 / km) +274m 4:45 / km
ahr:134 max:150 shoes: 2010 Inov8 Roclite

Morning run with house guest Kalvis to show him the main trails etc. An easier morning run for him than for me! Gorgeous clear frosty morning and a pleasure to be out.

Calf mediocre. Stacked it on some mud and now have cut/swollen knee too. Still planning on showing up for intervals tonight though - so no excuses RogerG or Rosco!

6 PM

Intervals intervals 36:17 [4] 5.46 km (6:39 / km)
ahr:123 max:157 shoes: 2010 Inov8 Roclite

Ochils session of 5 x 300 with 75secs recovery.
then 2min 30 rest
then 4 x 300 etc etc down through 3 x 300, 2 x 300, 1 x 300.

So 15 x 300 in total but with pretty lengthy rest between reps and between sets, a bit of a curious session really. Not sure it was the ideal session at this stage in the season or with a dodgy calf, but leg held up okay and it was good to do a session in a big group.

Managed to stay sensible and run hard but none of them flat out, tired but coping by the end. Did the first couple steady and then pretty much in the 3:10/km to 3:20/km range, although final rep was of course the quickest.

Running warm up/down 42:30 [3] 6.5 km (6:32 / km)
shoes: 2010 Inov8 Roclite

Warm up and down up to Airthrey Castle, plus a lap or two.

Monday Feb 14, 2011 #

6 PM

Pilates 30:00 [2]

Jase threw in some extra quad stretches as a post-Carnethy 'treat'....

Circuits 30:00 [2]
shoes: Brooks Adrenaline Aug 2009

Tweaked my calf on the step-ups, not happy. On reflection I think that may have been exactly how I hurt it in the first place so maybe need to stretch calf better beforehand (I guess not particularly targeted by pilates exercises or warmup), plus also perhaps not start my circuits with the step-ups for a while...

7 PM

Running 22:54 [3] 3.88 km (5:54 / km) +99m 5:14 / km

Sunday Feb 13, 2011 #

8 PM

Running 47:56 [2] 7.73 km (6:12 / km) +195m 5:30 / km
ahr:116 max:133 shoes: Brooks Ghost

Headtorch recovery run round (slightly extended) Leckie loop. Nice and easy.

Saturday Feb 12, 2011 #

Event: Carnethy 5 Hill Race

2 PM

Running race 1:07:54 [5] 9.07 km (7:29 / km) +744m 5:18 / km
ahr:150 max:160 shoes: Apr 2010 VJ Falcon

Course muddy this year, maybe about a minute slower than last year. I was 45secs longer than last year but 12 places higher - 119th.

Lack of hills in training showed as I felt weak on the climbs and did a lot more walking than last year, struggled to get heart rate up as a result. A bit better on the descents however so very similar splits to 2010 race.

Still a little nervous about my calf during the warm up but it seemed to survive fine so all good.

Managed to beat HelenB for once but a long way behind Claire Ward...

Scald Law 18:25
South Black Hill 3:39
East Kip 6:33
West Kip 4:20
Carnethy 27:18
Finish 7:42

Running warm up/down 40:00 [2] 5.5 km (7:16 / km) +53m 6:56 / km
ahr:151 max:161 shoes: Apr 2010 VJ Falcon

Slightly too short warmup, then run back to Penicuik afterwards with Pat and Forest (plus Helen B and Stuart C until they disappeared off ahead). Not sure what is going on with the heart rate on the warm down but not sure I was trying harder on that than during the race!

Friday Feb 11, 2011 #

Note
(rest day)

Not planned. Really could have done with doing a run today but got a bit overtaken by everything else going on. Need to plan the run in to the day better!

Thursday Feb 10, 2011 #

Note
(rest day)

Leave Stirling 5am for morning flight to London and late-ish flight back. Arrived back Stirling at 9.30pm and chose pub over run......

Wednesday Feb 9, 2011 #

6 PM

Orienteering race 41:26 [4] 7.08 km (5:51 / km) +303m 4:49 / km
ahr:149 max:162 shoes: 2010 Inov8 Roclite

Great night race round Stirling Old Town planned by Rosco. Started quite well and ahead of all bar Rog and Grump, then went off down the wrong road on the way to #4. Which was a shame as it was in the garden of Ross and Fi's new house and I have already visited so should know where it is! Lost about 90secs and the chasing pack. Immediately binned another 25secs at the next control looking on the wrong tree and thinking it had been nicked.

Worked hard after that but still 90s or so down leaving the butterflies, but finally got back in touch with Dixie, Lard and Brad near the end. Good route to #15 got me past Lard and Brad and managed to nip past Dixie on the way to the last one. Still in front as we got into the open for the finish but the young whippersnapper annihilated me in the dash to the top of Kings Knot. Must be all those intervals he does....

Great fun race and very intense - it was pouring with rain but everyone was too engrossed to notice!

C • AP Polis: 2

Running warm up/down 40:00 [3] 5.0 km (8:00 / km)
shoes: 2010 Inov8 Roclite

Shortish warmup with a few strides etc. Control collection with Will afterwards.

Tuesday Feb 8, 2011 #

6 PM

Running 38:35 [3] 7.0 km (5:31 / km) +225m 4:45 / km
ahr:130 max:149

A bit short of time pre work dinner but nipped round Leckie before heading out. Calf still a puzzle - feels v tight/strained but seemingly no worse if I run. Will try the night race tomorrow then decide re Carnethy on Sat.

C • having you been using The S... 3

Monday Feb 7, 2011 #

6 PM

Pilates 30:00 [2]
weight:78.2kg

My back not quite as tight/painful this week, long may that continue. Weight coming down too....

Circuits 30:00 [2]
shoes: Brooks Ghost

Quite intense this week - although not quite so much for me as I did alternatives on a couple of them in order to protect my calf. Finished with two indoor orienteering loops. Failed to start my watch but suspect I was 51 secs for the second loop....

Running 25:00 [3] 4.0 km (6:15 / km)
shoes: Brooks Ghost

Golf course with Dixie, nice covering of snow on the course but the car park was an ice rink!

Sunday Feb 6, 2011 #

12 PM

Running 58:08 9.8 km (5:56 / km) +146m 5:31 / km
ahr:120 max:140 shoes: Brooks Ghost

Lethame etc from Strathaven, first part with MC. Nice easy pace, just what I needed.

Saturday Feb 5, 2011 #

7 PM

Running 57:41 [3] 12.09 km (4:46 / km) +240m 4:20 / km
ahr:141 max:165 shoes: Brooks Ghost

Headtorch run out and back from Strathaven. Calf felt okay and moving pretty well by the end. HR a little high perhaps.

Friday Feb 4, 2011 #

Note
(rest day)

Supposed to be easy run day but filthy weather plus calf decided me on day off. Easy running over the weekend and hopefully it will be okay by Monday.

Thursday Feb 3, 2011 #

6 PM

Running warm up/down 29:01 [3] 5.03 km (5:46 / km) +117m 5:10 / km
ahr:132 max:164 shoes: Brooks Ghost

A bit worried about leaving my car as it was shaking a lot in the wind even while it had my great weight inside it, but persuaded myself out into the pouring rain.

No need for a headtorch, with lightning illuminating the vast puddles across the road and pavement.

Was loving it so went for an extra long warm up round Riverside before coming back to Ballengeich to see if my calf was up to some hill reps.....

Intervals hills 17:06 [4] 2.69 km (6:21 / km) +153m 4:57 / km
ahr:124 max:146 shoes: Brooks Ghost

....which increasingly it wasn't, plus my nervousness about it meant I wasn't really pushing all that hard. And my legs felt v heavy anyway. So bailed on the session after the third time up the hill.

C • wind assisted 2

Running 13:22 [3] 2.41 km (5:33 / km) +20m 5:20 / km
ahr:115 max:130 shoes: Brooks Ghost

Finished off with a warm down jog down past the Highland Hotel, along below the castle, and back round Kings Knot along the road. My car hadn't blown away :)

Wednesday Feb 2, 2011 #

6 PM

Running 1:12:19 10.78 km (6:43 / km) +385m 5:42 / km
ahr:124 max:150 shoes: 2010 Inov8 Roclite

Fun FVO soup run from Elle's - got the best of the weather as the wind had dropped for a while plus it only rained for some of the time...

Tuesday Feb 1, 2011 #

Note
(rest day)

Calf iffy. Dithered about intervals. Dithered about a steady run. Settled on doing nothing at all!

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