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Training Log Archive: Jon X

In the 28 days ending Feb 28, 2013:

	activity	#	time	miles		km		+m	load
	Running	26	26:05:26	174.89	(8:57)	281.46	(5:34)	4046	6065.9
	Orienteering	7	6:51:10	30.49	(13:29)	49.07	(8:23)	1007	1642.2
	Circuits	3	1:40:00						270.0
	Pilates	3	1:15:00						75.0
	Intervals	1	28:00	3.7	(7:34)	5.96	(4:42)		136.0
	Total	31	36:19:36	209.08		336.49		5053	8189.1
averages - weight:76.2kg

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Thursday Feb 28, 2013 #

Note
(rest day)

Drive to Telford after work. Busy day so couldn't squeeze a run in beforehand.
Looking forward to ten days of holiday and training :)

Wednesday Feb 27, 2013 #

7 PM

Running 56:03 7.27 mi (7:43 / mi) +36m 7:36 / mi
shoes: Saucony Kinvara 2013

Second day in a row with a pair of new shoes to test out! Prospective race shoes this time - happy with them so will try them on Sunday.

A couple of tempo kms added in towards the end.

Tuesday Feb 26, 2013 #

7 PM

Running 1:31:22 [3] 12.14 mi (7:32 / mi) +108m 7:19 / mi
shoes: Brooks Ghost 5 2013

Calf still tight but physio thinks it is nothing worse than that, good news.

Decided I need to do a couple of decent days this week to help me decide how much I am prepared to push it in the half-marathon on Sunday.

Missed all the glorious warm sunny day and instead got out for a run from work at 7pm - good-paced loop up through Cornton and back via Cambuskenneth. Not surprisingly feeling fairly fresh. New shoes help too :)

C • I am pleased... 3

Monday Feb 25, 2013 #

6 PM

Pilates 30:00 [1]
weight:75.1kg

Surprisingly light. Particularly after all that food at the weekend!

Circuits 35:00 [2]
shoes: Brooks Ghost 2011

Found alternatives for the most calf-unfriendly ones....

7 PM

Running 23:27 [3] 4.43 km (5:18 / km) +33m 5:06 / km

Sunday Feb 24, 2013 #

11 AM

Orienteering 1:11:01 [3] 9.7 km (7:19 / km) +182m 6:42 / km
shoes: VJ Falcon 2011

GBJ-set Distillery Score at the back of Newtonmore, start and finish from Treetops. Trails and terrain and again taking it carefully but a joy to be out in the sunshine.

Running 1:19:54 14.33 km (5:34 / km) +293m 5:03 / km
shoes: Brooks Ghost4 Aug 2012

Leg feeling okay after the score course so tempted out by the sunshine for some more miles. Gentle pace again particularly on the climb, felt okay so picked it up to a more respectable pace on the return section along the road.

Saturday Feb 23, 2013 #

11 AM

Running 15:47 [2] 2.59 km (6:06 / km) +31m 5:46 / km
shoes: VJ Falcon 2011

Gentle jog round Uath Lochans themselves to test calf.

Orienteering 1:01:33 [2] 6.97 km (8:50 / km) +62m 8:27 / km
shoes: VJ Falcon 2011

Very gently round the course, lots of careful foot placement!

Running 16:35 [3] 3.16 km (5:15 / km) +16m 5:07 / km
shoes: Brooks Ghost4 Aug 2012

Run down to Insh boathouse cafe, leg feeling okay but only a short run - wait and see on Sunday morning how it reacts to today.

Friday Feb 22, 2013 #

Note
(injured) (rest day)

Struggling for time and not really sure that I should be running anyway, in the end quite an easy decision to take a day off.

Thursday Feb 21, 2013 #

2 PM

Orienteering 50:00 [1] 5.0 km (10:00 / km) +50m 9:31 / km
(injured) shoes: Brooks Ghost4 Aug 2012

Calf not as bad as feared this morning and really did need to get out into Tulliallan so en route back from Edinburgh meeting carefully carefully carefully jogged/walked round checking some sites.

Calf seemed to survive but not sure about the courses - some planning revisions to do now!

Wednesday Feb 20, 2013 #

6 PM

Orienteering 31:02 4.3 km (7:13 / km) +130m 6:16 / km
(injured) shoes: Inov8 Mudroc 2012

FVO night race, Colzium. DNF.

Feeling strong early although lost the leaders when I tried to run 13-12 (uphill) instead of 3-4 (downhill). Couple of mistakes and then my calf started to tighten as I headed round second butterfly. Slowed down then stopped to massage it. Seemed not too bad so decided to keep jogging. Got most of the way to #17 (of 21) and decided it was getting tighter and was stupid to continue so walked back.

Hmmm. Let's see how it is tomorrow. Ice etc in the meantime.

Running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: Inov8 Mudroc 2012

A bit of warming up including drills. Felt pretty good....
No warming down for obvious reasons.

Tuesday Feb 19, 2013 #

6 PM

Running warm up/down 4:32 [3] 0.83 km (5:28 / km)
shoes: Brooks Ghost5 Aug 2012

Arrived not changed and just as Ochils were leaving...so not much time for a warmup but at least I made the session....

Intervals intervals 28:00 5.96 km (4:42 / km)
shoes: Brooks Ghost5 Aug 2012

6x3mins on a big lap of the track plus rugby pitch, with a luxurious 100sec recovery.
Quads still a tad sore but running okay, all just over 800m so just under 6min/mile pace, last one a touch quicker.

Running warm up/down 28:33 [2] 4.9 km (5:50 / km) +62m 5:29 / km
shoes: Brooks Ghost5 Aug 2012

Initial warmdown with Ochils posse (at unusually gentle pace!) and then bonus extra lap of BoA.

Monday Feb 18, 2013 #

5 PM

Running 30:41 [3] 6.34 km (4:50 / km) +1m 4:50 / km
shoes: Brooks Ghost4 Aug 2012

Just time for this between work and evening meeting in Edinburgh. A bit of quad soreness but not too bad. Ochils intervals tomorrow methinks....

Sunday Feb 17, 2013 #

11 AM

Running warm up/down 11:44 [2] 2.02 km (5:49 / km) +43m 5:15 / km
shoes: VJ Falcon 2011

Up to the start with Fi. Quads protesting a little after yesterday.

Orienteering race 1:03:22 [4] 6.75 km (9:23 / km) +312m 7:38 / km
shoes: VJ Falcon 2011

Hmmm. Strange start to the course (why take the senior courses across the burn to start if they all then need to cross it immediately!) plus struggling to get legs moving but that was no excuse for shelling 4-5 mins at a pretty easy first control! Tootling along after that and picked up a bit when I saw Fi and realised she was going quicker than me. Similarly was fortunate to see Roger at the foot of the big climb which was enough to encourage me to run most of it (as he pulled gradually away...).
Strange end to the course too (although not as strange as on the Brown course) - no real use made of the interesting technical hill, just two controls hung high on the top of big hills. All very odd, in general the senior courses didn't seem to make best use of the area plus had some gratuitous down-then-straight-back-up stuff to go with the frankly bizarre start location.
About ten mins off the pace - error at #1 plus other early wobbles, tired legs, not really pushing.
All good though as FVO were clear winners and into the CST Final again :)

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Brooks Ghost4 Aug 2012

Saturday Feb 16, 2013 #

Event: Carnethy 5

1 PM

Running warm up/down 36:00 [2] 5.8 km (6:12 / km) +146m 5:31 / km
shoes: Inov8 Mudroc 2012

Jog from school to start, then up to gate and back plus a few other bits.

Running race 1:03:39 [5] 9.11 km (6:59 / km) +655m 5:08 / km
shoes: Inov8 Mudroc 2012

Carnethy 5 hill race 2013. 99th place. Record field of 534 starters.
Not too sure in advance what to expect from myself but pleased with how it went (and to be in the top 100!).
Second best time/place (81st/62:23 in 2008) I have managed.
Splits:
Scald Law 17:41
South Black Hill 3:30
East Kip 5:54
West Kip 4:00
Carnethy 25:43
Finish 6:51

Running warm up/down 27:44 [2] 4.62 km (6:00 / km) +3m 5:59 / km
shoes: Inov8 Mudroc 2012

Jogged back with Robin Orr.

Friday Feb 15, 2013 #

5 PM

Running 56:09 [3] 11.27 km (4:59 / km) +39m 4:54 / km
shoes: Brooks Ghost5 Aug 2012

Legs heavy despite day off, foot still aching a bit. Okay apart from that....

Thursday Feb 14, 2013 #

Note
(rest day)

First for a while...

Wednesday Feb 13, 2013 #

6 PM

Running 1:30:08 [3] 16.44 km (5:29 / km) +97m 5:20 / km
shoes: Brooks Ghost4 Aug 2012

A few inches of snow turning to heavy rain by mid afternoon....not inspired to take it on but talked myself into it after twenty mins sat in the car thinking of going home instead.
Not warm enough for the rain to clear the pavements so a slippery splish-splosh-splash through several inches of slush plus the occasional icy puddle. Nice.....

Tuesday Feb 12, 2013 #

6 PM

Running 50:15 [3] 9.6 km (5:14 / km) +45m 5:07 / km
shoes: Brooks Ghost5 Aug 2012

Still on recovery mode after the weekend. Correctly.

Monday Feb 11, 2013 #

Note

Over the past weeks my left foot has been very painful each time the day after my long run, but has eased off during the day and seems to be helped by pilates/stretching. Once gone I have been able to do the training for the rest of the week with no issues.

Longer run on Sunday = most painful the foot has been the next day. Took a bit of foot and calf massage to be able to walk properly this morning.

6 PM

Pilates 15:00 [1]
weight:76.6kg

Late thanks to overturned lorry at Keir roundabout. Just when I could have done with the full stretching session too! Foot improved from the morning but still feeling it.

Circuits 35:00 [3]
shoes: Brooks Ghost

Decided I was okay to do circuits (except gave any hopping on the left foot a miss!). 3 sets and worked fairly hard.

8 PM

Running 20:35 [2] 3.43 km (6:00 / km) +78m 5:23 / km
shoes: Brooks Ghost

A little post-circuits jog helped stretch the foot out the other Monday, so tried that again. A few twinges but nothing too bad, hopefully settled down properly by tomorrow.

Sunday Feb 10, 2013 #

10 AM

Running 3:12:29 [3] 31.74 km (6:04 / km) +661m 5:30 / km
shoes: Inov8 Mudroc 2012

A plan to do my long run almost all off-road with a big loop round the Peak District moorland.
A minging forecast for snow and sleet.
Took the bloody-minded option and went for it anyway.
Got my money's worth...

C • Nice! 3

Saturday Feb 9, 2013 #

Event: British Night Championships

8 AM

Running warm up/down 9:56 [2] 1.84 km (5:24 / km) +2m 5:22 / km
shoes: Brooks Ghost5 Aug 2012

Down to Endcliffe Park.

Running race 19:21 [5] 5.0 km (3:52 / km) +20m 3:48 / km
shoes: Brooks Ghost5 Aug 2012

Sheffield Hallam Parkrun. Managed to start and almost immediately stop watch so no data to see how even paced or otherwise.....
Tried pretty hard although could have done a little more on the slight descent over second half of each lap. Lungs feeling it a bit, to remind me that more pace work is required. Satisfied with outcome and how it felt.

Running warm up/down 9:55 [2] 1.88 km (5:16 / km) +22m 4:59 / km
shoes: Brooks Ghost5 Aug 2012

Warm down partly with one Sprot brother, then off to meet the other for breakfast. Pancakes and bacon mmm.

C • Sprot brothers 1

6 PM

Running warm up/down 11:24 [2] 1.78 km (6:24 / km) +38m 5:47 / km
shoes: VJ Falcon 2011

To the start, loosened up nicely after the morning session. Must have been the mid-afternoon siesta :)

Orienteering race 1:12:51 [4] 10.16 km (7:10 / km) +168m 6:37 / km
shoes: VJ Falcon 2011

British Night Champs, Tankersley. M45L, 7th place.
Good early on but binned 4 mins at #7 and 4 more at #9, the first when confused by unmapped path and took it for mapped road - too many races lately where brown has been a path!
Kept going and three more smaller errors costing approx 1 min each (two of them on route choice).
Finished 8 minutes down. Or 12 mins down counting the n/c Dave Peel.
Moving at the right speed, disappointing not to keep my head a bit better.

Friday Feb 8, 2013 #

5 PM

Running 31:54 [2] 5.64 km (5:39 / km) +50m 5:25 / km
shoes: Brooks Ghost4 Aug 2012

Gentle loosener before the weekend. Left calf a bit tight for comfort.

Thursday Feb 7, 2013 #

6 PM

Running 55:25 [3] 10.96 km (5:03 / km) +50m 4:57 / km
shoes: Brooks Ghost5 Aug 2012

Steady recovery run post work, feeling pretty easy but not sure that would still have been true had I tried to up the pace too much...

As I headed back met Rosco just setting off on a similar mission of his own.

Wednesday Feb 6, 2013 #

2 PM

Running 1:22:17 [2] 10.52 km (7:49 / km) +584m 6:07 / km
shoes: Inov8 Mudroc 2012

Gorgeous sunny day. Afternoon off. Legs need to run slowly. Hill run then!

Up Dumyat from uni, down the other side to path in Menstrie Glen, back up into the wind ouch, back down a longer way. Still a little snow higher up. All very nice.

4 PM

Orienteering 1:00:00 [1] 6.0 km (10:00 / km) +100m 9:14 / km
shoes: Inov8 Mudroc 2012

Various control hanging etc for Minewoods night event.

Tuesday Feb 5, 2013 #

6 PM

Running 1:14:32 [4] 16.03 km (4:39 / km) +121m 4:29 / km
shoes: Brooks Ghost5 Aug 2012

Round the roads with Rosco, increasingly good pace as the run progressed. Felt pretty decent especially given Sunday's exertions. Enjoyable.

Monday Feb 4, 2013 #

6 PM

Pilates 30:00 [1]
weight:77kg

Circuits 30:00 [2]
shoes: Brooks Ghost

Only two sets tonight. Legs okay after yesterday.

7 PM

Running 21:44 [2] 4.0 km (5:26 / km) +26m 5:16 / km
shoes: Brooks Ghost

Little slither round the snowy roads from Dave's before Cinema Paradiso. Checked out a couple of bits for Wednesday in the process. A distinctive tree turned out not to be quite as distinctive as anticipated...

Sunday Feb 3, 2013 #

11 AM

Running 2:29:05 [3] 29.74 km (5:01 / km) +350m 4:44 / km
shoes: Brooks Ghost5 Aug 2012

Overdue a long run after the short block of faster stuff over the past two weeks, so linked up with Rosco for a loop from Gargunnock, basically the same as my route from three weeks ago.

Brutal relentless headwind for the first hour or so uphill heading westwards, very glad to change direction eventually. Very grateful for the company which helped the run pass more easily - and as it was Rosco also meant a stronger pace than I may have done solo!

Happy to get another long run in and happy with progress to date. Eleven weeks to go.....

Saturday Feb 2, 2013 #

11 AM

Running 1:00:00 [1] 5.0 km (12:00 / km) +200m 10:00 / km
shoes: Inov8 Mudroc 2012

Sunny trot round Minewoods with MC, checking things for Wednesday en route.

4 PM

Running 1:11:27 [3] 13.38 km (5:20 / km) +186m 5:00 / km
shoes: Brooks Ghost5 Aug 2012

Steady run before tomorrow's long one, gratuitous kilometres tagged on the end to help make up for yesterday's missing ones.

Friday Feb 1, 2013 #

6 PM

Running 54:49 [3] 10.85 km (5:03 / km) +50m 4:56 / km
shoes: Brooks Ghost5 Aug 2012

Work got in the way a bit of what was intended to be a longer run starting a bit earlier. Ho hum.

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