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Training Log Archive: Jon X

In the 28 days ending Feb 28, 2017:

activity # timemileskm+mload
  Running25 17:29:36 113.57(9:15) 182.78(5:45) 30443949.6
  Orienteering8 6:07:32 29.99(12:15) 48.27(7:37) 10512223.4
  Pilates2 1:10:00160.0
  Circuits2 1:00:00180.0
  Total25 25:47:08 143.57 231.05 40946513.0
averages - weight:77.6kg

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Tuesday Feb 28, 2017 #

7 PM

Running hills 1:18:32 intensity: (1:59 @1) + (33:38 @2) + (18:10 @3) + (12:56 @4) + (11:49 @5) 14.0 km (5:37 / km) +259m 5:08 / km
ahr:128 max:163 shoes: Brooks Ghost Aug 2016

Pyramid hills on Back Walk, 30-60-90-120-150-150-120-90-60-30, jog down recovery. Not exactly flying...

Monday Feb 27, 2017 #

6 PM

Pilates 40:00 [1]
weight:77.1kg

Circuits 30:00 [2]

Running 25:30 [3] 4.87 km (5:14 / km) +84m 4:49 / km
shoes: Brooks Ghost Aug 2016

Dunblane to BofA,

Sunday Feb 26, 2017 #

12 PM

Running warm up/down 12:28 intensity: (4:07 @1) + (7:16 @2) + (1:05 @3) 1.72 km (7:15 / km) +45m 6:25 / km
ahr:105 max:130 shoes: VJ Falcon Aug 2015

Orienteering 1:22:39 intensity: (1 @1) + (6:27 @2) + (15:20 @3) + (58:01 @4) + (2:50 @5) 10.73 km (7:42 / km) +316m 6:43 / km
ahr:138 max:149 shoes: VJ Falcon Aug 2015

Northern Champs, Bigland.
M50L, 4th.

Tired legs today! Took a while to get moving properly. Caught by Clive (4mins) just after #7, about 40mins in. Despite my best efforts to chase, he cruised away rather easily...

Generally pretty steady on the nav (apart from the inevitable sloppy missing of at least one crossing point), until right near the end when I binned 3mins at #16 (of 18). Missed it to the right and couldn't possibly have missed it to the left, so who knows why I thought initially I should go and look even further right....

Clive won in 73:03, Charlie just under 76, Nigel Bunn was fastest on the splits to the final control and finish to overtake me for third. Steve B in 76:35 won M45 ahead of Jase (79:45).

Saturday Feb 25, 2017 #

Event: British Night / Northern Championships (UKOL)
 
8 PM

Running 7:44 intensity: (1:13 @1) + (4:49 @2) + (1:42 @3) 1.33 km (5:50 / km)
ahr:113 max:131 shoes: VJ Falcon Aug 2015

Warm up. Feeling okay after my rest week...

Orienteering race 1:08:45 intensity: (11 @1) + (4:41 @2) + (12:07 @3) + (37:27 @4) + (14:19 @5) 7.41 km (9:17 / km) +265m 7:52 / km
ahr:140 max:156 shoes: VJ Falcon Aug 2015

British Nights, Great Tower.
M50L, 1st place :)

Expected a quality race with proper tricky orienteering and wasn't disappointed. Misty in places but not as bad for we later starters as it was earlier. Well pleased to run well enough to win!

Tried to learn my lesson from Darnaway last week and be more disciplined - generally successful but immediately punished with 2mins lost at #7 when I didn't have a proper plan or stop when I was uncertain. Managed to revert to more controlled thereafter, kept discipline and focus on my own nav even when Fanni and Zoe were around too through the final section.

First ahead of Martin W (73) and Dave R (74), well behind James L on M45L though (60mins). Just pipped Jase who ran 69mins for 3rd on M45.
C • Good night 3

Running warm up/down 7:00 [2] 1.1 km (6:22 / km) +50m 5:11 / km
shoes: Brooks Ghost4 Aug 2012

Warm down jog back up the hill to collect the car and save the others a walk :)

Friday Feb 24, 2017 #

Note
(rest day)

Thought about a tester jog pre British Nights weekend, but flight back from London was delayed so easily talked myself out of it. Always give the recovery one more day than you think you need...

Thursday Feb 23, 2017 #

Note
(sick) (rest day)

In London and an evening event, not back at hotel until 9.30.

Wednesday Feb 22, 2017 #

Event: FVO Night series Barr Wood
 

Note
(sick) (rest day)

Reluctantly decided I wasn't up to running the Barr Wood night-o.

Tuesday Feb 21, 2017 #

Note
(sick) (rest day)

Back at work and much improved. Still some way off 100% though.

Monday Feb 20, 2017 #

Note
(sick) (rest day)

Off work sick. Possibly my first sick day since the 1990s? Saw the GP in the afternoon as foot more angry and swollen, got some antibiotics.

Sunday Feb 19, 2017 #

11 AM

Running 14:54 intensity: (1:14 @1) + (10:42 @2) + (2:58 @3) 2.68 km (5:33 / km) +2m 5:32 / km
ahr:115 max:132 shoes: Inov8 Xtalon 2015

Decent enough warmup.

Orienteering 16:51 intensity: (14 @1) + (9 @2) + (32 @3) + (15:02 @4) + (54 @5) 3.12 km (5:24 / km) +2m 5:23 / km
ahr:141 max:150 shoes: Inov8 Xtalon 2015

Scottish Sprint Race 1.
Mainly in gorgeous flat runnable forest, a bit of urban at the end.
My compass work not good enough to take advantage of the chance to run dead straight, kept drifting left. Probably 20-30s gone at #1, #3, #9 plus went to the wrong hill at #8 which was another 20-25secs. Rubbish! My compass use was bad last night too, needs work.

Jess fastest on course in 14:41, M50 was Dave Robertson 15:11 then Jon H in 15:16.
1 PM

Running 5:14 intensity: (1:04 @1) + (4:10 @2) 0.8 km (6:32 / km) +5m 6:20 / km
ahr:108 max:119 shoes: new Kinvara 2016

Start plus drills

Orienteering 15:59 intensity: (12 @1) + (21 @2) + (1:15 @3) + (12:16 @4) + (1:55 @5) 3.23 km (4:57 / km) +6m 4:54 / km
ahr:139 max:152 shoes: new Kinvara 2016

Scottish Sprint Race 2
A bit better, more disciplined most of the way but then lost focus halfway along the leg to 15 (leaving the quarry) and started navigating to 11 instead, got most of the way before realising. 20-30s gone.

Would have been a minute down without that, more speed needed.

Feeling wiped out afterwards and could see hadn't got heart rate anywhere near as high as expected in either race - definitely not feeling up to the original plan of some bonus afternoon running in Lossie before heading south.
4 PM

Note
(sick)

Glad I didn't go for the bonus run in Lossie, by the time we got to Aviemore I was proper ill, in bed by 4.30 all hot but shivering too. Mix of throat infection and swollen foot (bitten?). Lovely.
C • Bitten? 4

Saturday Feb 18, 2017 #

Event: Scottish Night Championships / Sprint Championships and SOUL and UKUL
 
12 PM

Running 40:06 [3] 5.44 km (7:22 / km) +25m 7:12 / km
shoes: Inov8 Xtalon 2015

Culbin, running around looking for the training. Found it eventually, should have set off anti-clockwise...

Orienteering 51:52 [3] 6.49 km (8:00 / km) +50m 7:42 / km
shoes: Inov8 Xtalon 2015

Culbin, adapted green course from the event last year. A pleasure as ever. Thanks Jess!
6 PM

Running 7:50 intensity: (53 @1) + (5:48 @2) + (1:09 @3) 1.28 km (6:06 / km) +21m 5:38 / km
ahr:114 max:130 shoes: VJ Falcon Aug 2015

Warm up to the start etc

Orienteering 1:01:00 intensity: (14 @1) + (2:25 @2) + (23:14 @3) + (35:03 @4) + (4 @5) 7.17 km (8:30 / km) +169m 7:36 / km
ahr:135 max:148 shoes: VJ Falcon Aug 2015

Scottish Night Champs, Darnaway.

Great area, fun course (5.7km with 20 controls), good start but generally pretty scrappy. Good battle with Grace who started four mins ahead but binned 8mins at #1, she caught me back at #11 then I got away, then she got away, then to my surprise she was 45secs behind at the finish.

I probably lost 8-10mins out there myself, very sloppy with compass in places.

3rd M50 behind Alec Keith (53mins) and Martin W (54mins), just pipped Fraser who won M45.
Course winner was Jess in 49mins, she lost 3mins at #1 herself but stil put the rest of us to shame.
7 PM

Running 2:59 intensity: (37 @1) + (2:22 @2) 0.44 km (6:45 / km)
ahr:105 max:114 shoes: VJ Falcon Aug 2015

Back from finish with Grace

Friday Feb 17, 2017 #

Note
(rest day)

Overnight flight back from Mumbai then transfer to Scotland. Slept on the flight but still feeling a bit wiped. Rest day again...

Thursday Feb 16, 2017 #

8 AM

Running 29:53 intensity: (26 @1) + (4:58 @2) + (16:03 @3) + (8:26 @4) 5.56 km (5:22 / km) +97m 4:56 / km
ahr:130 max:140 shoes: Brooks Ghost Aug 2016

Late night but managed a pre-breakfast run back along the pipeline (at one point actually along the top of it for a while as the large deep hole in the dirt track from Tuesday is even larger now).

One comment received as I passed the technology institute gate on the way back: "I wouldn't go running that way again, some leopard was spotted there last week, it is not safe". Hmmm...
C • Just 2

Wednesday Feb 15, 2017 #

Note
(rest day)

sort of planned, felt I deserved one day off for the 18 hour journey out!

Tuesday Feb 14, 2017 #

7 AM

Running 38:27 intensity: (31 @1) + (9:35 @2) + (25:26 @3) + (2:55 @4) 7.35 km (5:14 / km) +121m 4:50 / km
ahr:127 max:143 shoes: Brooks Ghost Aug 2016

"Jogging trail" at the hotel was about 200m long so headed out to explore....roads and traffic and people all chaotic as expected but found a dirt track alongside the massive pipeline bringing water down into Mumbai. Track not busy apart from the various works on it, had to teeter carefully round a v large hole at one point. Maybe it was not busy as apparently there is a road just the other side of the various pipelines..

Monday Feb 13, 2017 #

8 PM

Running 20:08 [3] 4.0 km (5:02 / km)
shoes: bargain Newtons

Hotel gym, couple of elliptical things then resorted to the treadmill.

Sunday Feb 12, 2017 #

11 AM

Running 40:00 [3] 7.64 km (5:14 / km) +84m 4:58 / km
shoes: Brooks Ghost 7

Just time for a post-Carnethy jog before heading to the airport. Felt fine on the flat, any slope and I could tell my legs were heavy!

Saturday Feb 11, 2017 #

1 PM

Running 29:05 intensity: (11 @1) + (13:51 @2) + (13:35 @3) + (1:28 @4) 4.82 km (6:02 / km) +110m 5:25 / km
ahr:123 max:137 shoes: VJ Falcon Aug 2015

Up to the start with Will. Stopping every few mins to retie my shoelaces (sorry Will!). Positively mild on the way up there...

Running 1:12:05 intensity: (18 @1) + (2:50 @2) + (16:47 @3) + (50:47 @4) + (1:23 @5) 9.24 km (7:48 / km) +675m 5:43 / km
ahr:138 max:149 shoes: VJ Falcon Aug 2015

Carnethy 5 Hill Race 2017.
133rd of 472 finishers.
Notable weather this year, 40mph winds with snow/hail plus serious windchill of -15 or so.
Didn't handle it too well on the second half of the climb up Carnethy and got far too cold even with decent kit. Not sure it is a great sign that my pulse rate was 145 when we left the track on the Carnethy climb and had dropped to 124 by the summit plateau....
Then also a slow final descent once we dropped out of the worst, partly hindered by not being able to feel my feet!

Felt like I ran okay to The Howe but probably dropped around 20places and 1.5-2mins thereafter.
Ended up in a fairly standard position, I was 131st in 2009 and 135th in 2010.
In better conditions in 2010 that position was 67mins (67:12) not 72mins!

Running 30:30 intensity: (1:03 @1) + (29:27 @2) 4.63 km (6:35 / km) +3m 6:34 / km
ahr:109 max:119 shoes: VJ Falcon Aug 2015

Back to the school with Will and Catriona. Still had frozen hands and feet when we got there.

Friday Feb 10, 2017 #

6 PM

Running 33:27 intensity: (1:31 @1) + (31:24 @2) + (32 @3) 5.84 km (5:43 / km) +45m 5:31 / km
ahr:138 max:171 shoes: Brooks Ghost Aug 2016

Just a jog.

Thursday Feb 9, 2017 #

6 PM

Running 52:18 intensity: (46 @1) + (18:24 @2) + (21:44 @3) + (7:27 @4) + (3:57 @5) 10.77 km (4:51 / km) +33m 4:47 / km
ahr:128 max:159 shoes: Brooks Ghost Aug 2016

Standard, with 12 x 90/30 moderate intensity in the middle to get heart rate up a bit.

Wednesday Feb 8, 2017 #

Event: FVO Night series Polmaise
 
6 PM

Running warm up/down 7:54 intensity: (31 @1) + (5:22 @2) + (2:01 @3) 1.05 km (7:31 / km) +86m 5:19 / km
ahr:116 max:133 shoes: VJ Falcon Aug 2015

To the start, jogging at the front chatting with Fanni. Somewhere behind us Will was putting out the finish about half way there, and pointing out where it was...
C • The Finish... 2

Orienteering 51:01 intensity: (29 @1) + (9:35 @2) + (14:25 @3) + (21:36 @4) + (4:56 @5) 6.13 km (8:19 / km) +210m 7:06 / km
ahr:134 max:161 shoes: VJ Falcon Aug 2015

Good fun FVO night race in Polmaise in a relay style, parallel courses with some sites having clusters of controls rather than all having the same one - no blind following into the circle tonight!

Generally not too bad except 2mins gone lost in the rhodies (!) and had a good race with Fanni back from the last control to the cars.....where we then discovered that the finish was back just near the last control....bonus 2mins of running for a should-be-20sec run-in!

Running warm up/down 22:19 intensity: (7:35 @1) + (14:41 @2) + (3 @3) 2.49 km (8:57 / km) +84m 7:40 / km
ahr:105 max:125 shoes: VJ Falcon Aug 2015

V easy jog round the muddy woods afterwards.

Tuesday Feb 7, 2017 #

7 PM

Running 58:29 intensity: (47 @1) + (56:28 @2) + (1:14 @3) 11.19 km (5:14 / km) +37m 5:09 / km
ahr:116 max:127 shoes: Brooks Ghost Aug 2016

Tired legs today and anyway favouring calf protection over a session. Trundled round not wanting to go any faster, not exactly stressing HR levels today it appears!
C • Calfs 2

Monday Feb 6, 2017 #

6 PM

Pilates 30:00 [3]
weight:78.2kg

Circuits 30:00 [3]
shoes: Brooks Ghost 7

Calf muscle caution needed this week...

Running 24:53 [3] 4.41 km (5:38 / km) +37m 5:25 / km
shoes: Brooks Ghost Aug 2016

Ouch.

Sunday Feb 5, 2017 #

11 AM

Running warm up/down 10:06 [3] 1.89 km (5:20 / km) +12m 5:10 / km
shoes: new Kinvara 2016

To the start plus some extra

Orienteering 19:25 [5] 3.99 km (4:52 / km) +31m 4:41 / km
shoes: new Kinvara 2016

ESOC sprint-o round one, Bughtlins west of Costorphine. Good interesting area and course. A couple of hesitations plus 15sec gone with not enough attention to detail at #19, plus another 10-15sec with wrong route to the penultimate.
A minute behind Alistair Hindle and Rog on V40, 2:15 behind Tessa on Women Open.

Running warm up/down 5:21 [3] 0.97 km (5:30 / km) +13m 5:09 / km
shoes: new Kinvara 2016

Back from the finish.
3 PM

Running 2:23:32 [3] 26.83 km (5:21 / km) +300m 5:04 / km
shoes: Brooks Ghost Aug 2016

Out and back on the Glinns Road to the junction with Kippen/Fintry road. Going along quite happily but knew I only really had two hours of daylight.....a bit slow/cautious in the last 20mins as a result. How much impact this had would be easier to see if my garmin hadn't run out of juice 10sec after finishing and somehow lost all the pace/route/HR data...

Saturday Feb 4, 2017 #

3 PM

Running 1:20:57 intensity: (1:37 @1) + (29:06 @2) + (18:07 @3) + (22:13 @4) + (9:54 @5) 13.57 km (5:58 / km) +296m 5:23 / km
ahr:130 max:167 shoes: Inov8 Xtalon 2015

Muddy jog cutting through the soggy fields out to the bottom of Touch and up the forest road to the junction.
8x3mins (1min jog) up the track then in terrain/felling/both, then back down and along the other one.
Then 7x30s (30s jog) back almost to the bottom (miscounted, meant to do 8) and slow jog home exploring the new track along the bottom of the felling.

Friday Feb 3, 2017 #

7 PM

Running 39:19 intensity: (31 @1) + (25:12 @2) + (5:35 @3) + (7:20 @4) + (41 @5) 7.06 km (5:34 / km) +53m 5:22 / km
ahr:122 max:150 shoes: Inov8 Xtalon 2015

Easy.

Thursday Feb 2, 2017 #

6 PM

Running 33:17 intensity: (39 @1) + (23:21 @2) + (2:50 @3) + (6:27 @4) 5.8 km (5:44 / km) +137m 5:08 / km
ahr:120 max:146 shoes: Inov8 Xtalon 2015

Part one.....warmup plus 8mins uphill tempo plus 2x1min with 30s jog - then realised hadn't set reps up properly on my watch....

Running 18:41 intensity: (2 @1) + (4:28 @2) + (3:49 @3) + (9:23 @4) + (59 @5) 4.0 km (4:40 / km) +34m 4:29 / km
ahr:134 max:149 shoes: Inov8 Xtalon 2015

...and then the remaining 10x1min with 30s jog plus warmdown.

Wednesday Feb 1, 2017 #

5 PM

Running 56:38 intensity: (25 @1) + (25:05 @2) + (26:13 @3) + (4:55 @4) 9.98 km (5:41 / km) +295m 4:57 / km
ahr:124 max:147 shoes: Brooks Ghost Aug 2016

Headtorch from Cameron House out to try some of the John Muir Way towards Helensburgh, just time to get up the hill before I had to turn round. More of a struggle today.

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