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Training Log Archive: Jon X

In the 29 days ending Feb 29, 2012:

	activity	#	time	miles		km		+m	load
	Running	17	11:18:54	64.73	(10:29)	104.17	(6:31)	3157	2740.3
	Orienteering	7	6:18:17	33.17	(11:24)	53.38	(7:05)	1563	3107.8
	Pilates	2	1:10:00						140.0
	Intervals	1	1:09:00	7.28	(9:29)	11.71	(5:54)	100	340.0
	Circuits	2	1:00:00						90.0
	Total	21	20:56:11	105.17		169.26		4820	6418.1
	[1-5]	21	20:38:11
averages - weight:80.4kg

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Wednesday Feb 29, 2012 #

6 PM

Orienteering 15:00 [5] 3.0 km (5:00 / km)
shoes: Inov8 Mudroc 2012

Sprint prep at the uni. Totally confused to start with. Speed of thought improved as we went on. Speed of progress did not.

Running warm up/down 40:00 [2] 6.0 km (6:40 / km)
shoes: Inov8 Mudroc 2012

All the other stuff

Tuesday Feb 28, 2012 #

7 PM

Running 34:50 [3] 5.81 km (6:00 / km) +100m 5:31 / km
shoes: Brooks Ghost

Gentle achilles tester from home. Sore for first couple of minutes - but bizarrely not as sore as the other one. Jogged on and things seemed to improve as calves loosened off - fingers crossed it still seems okay in the morning.

Monday Feb 27, 2012 #

6 PM

Pilates 30:00 [2]

Good to loosen off after the weekend.

Circuits 30:00 [1]

Achilles quite troublesome at the airport on Sunday and twinged a few times today - it didn't like the warmup at all (hopping very quickly a no-no). So adapted or sat out the impact exercises, problem didn't feel too bad and don't want to make worse.

Sunday Feb 26, 2012 #

Event: Sarum Saunter

11 AM

Orienteering race 55:19 [5] 8.83 km (6:16 / km) +373m 5:10 / km
shoes: VJ Falcon 2011

Sarum Saunter, back to last night's area for another go (including a few of the same controls).

Missed #1 again but judging by my Garmin track probably jumped over it or something the first time. Lost time 3-4 finding an exit through the rhodies then missing (and back into rhodies) at the other end of the leg. Lost time 9-10 going round an extra block of vegetation, and lost time going to the last by choosing the path which turned out to be a vehicle track full of brashings and puddles.

So a bit scrappy still but running okay, leg a bit sore but seemed to be okay too.

Running warm up/down 5 [3] 0.5 km (10 / km)
shoes: VJ Falcon 2011

Saturday Feb 25, 2012 #

Event: British Night Champs

7 PM

Orienteering race 1:20:41 10.28 km (7:51 / km) +355m 6:42 / km
shoes: VJ Falcon 2011

British Night Championships M45L.
Outrageously incompetent effort from me tonight, huge run-and-hope mistakes at #1 and #5 on the vague-but-runnable slope. Then some vague wandering about when I lost a bit of interest for a while later on. Kept falling over too and ended the night with ice on bruised quad to reduce swelling.

The cake and burgers were good though.

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: VJ Falcon 2011

Thursday Feb 23, 2012 #

7 PM

Running 35:00 [2] 6.3 km (5:33 / km) +100m 5:09 / km
shoes: Brooks Ghost

Easy headtorch jog from home. Garmin was flat so ran without a watch, found it much simpler to run easy without instant feedback on how slowly I was moving!

Wednesday Feb 22, 2012 #

6 PM

Orienteering race 44:55 [5] 6.7 km (6:42 / km) +200m 5:50 / km
shoes: Inov8 Mudroc 2012

FVO night event, Minewoods.

Good fun tonight, forest slippery but largely unscathed by windblow so pretty runnable. Running surprisingly well once warmed up although still a bit scrappy in places - as on Sunday never really managing to look ahead and that caught me out a couple of times.

On the same gaffle as Rosco (who let me catch up fleetingly a couple of times) and Steve Nich (who caught me up fleetingly a couple of times - something tells me he wasn't running full out!).

Getting there slowly although still some way to go.

Running 25:00 [2] 2.75 km (9:05 / km) +90m 7:49 / km
shoes: Inov8 Mudroc 2012

Went to get the controls at the east end of the wood. Legs not impressed with having to do the climb again.

Tuesday Feb 21, 2012 #

8 PM

Orienteering 1:00:00 [4] 12.12 km (4:57 / km) +60m 4:50 / km
shoes: Brooks Ghost 2011

Oxford Street-O. With added pancakes thanks to hosts Liz and Ant :)

60min score on black and white line map with controls of the 'what number is the hydrant' variety.

Once warmed up ran strong if not fast but somehow counting road junctions was too tricky for me and made two mistakes which cost time (plus another in the circle of the 'hunt the hydrant' variety).

Didn't take the best route as out of curiosity headed first to the bit north of the ring road as I had never been there before. Despite this plus errors think I may have managed second behind John Owens and ahead of a multitude of JOK luminaries (Roger T, Steve W, Seamus amongst others - quite the JOK reunion gathering afterwards!).

C • Hunt the hydrant 2

Monday Feb 20, 2012 #

8 PM

Running 49:06 [3] 9.6 km (5:07 / km) +60m 4:58 / km
shoes: Brooks Ghost 2011

Late evening jaunt round the mean streets of Reading. Never felt inclined to go terribly quickly.

C • Mean streets 2

Sunday Feb 19, 2012 #

10 AM

Orienteering race 57:22 [5] 7.45 km (7:42 / km) +476m 5:50 / km
shoes: VJ Falcon 2011

Compass Sport Trophy qualifier at Faskally. Always a more physical area than I remember!

In the absence of Dixie and Steve and Gary then needed a decent finish to secure some points on the Blue (which to my delight I now get to run). Pretty scrappy performance and flagging at the end but just about did the job.

Really rusty and never had enough control to take the most efficient lines. Need some practice at racing in the forest!

FVO through to the final - in fact four Scottish clubs are through to the final!

C • Well done FVO 4

Running warm up/down 25:00 [2] 3.5 km (7:09 / km)
shoes: VJ Falcon 2011

To the start, plus there and back afterwards to collect jacket.

Saturday Feb 18, 2012 #

12 PM

Running 1:01:37 [3] 10.28 km (6:00 / km) +269m 5:18 / km
shoes: Brooks Ghost 2011

Steady round Leckie with a little exploratory faffing in the woods beside the house at the end. Snowing to start but clear skies and great views later on.

Friday Feb 17, 2012 #

Note
(rest day)

And again.

Thursday Feb 16, 2012 #

Note
(rest day)

Work intervened.

Wednesday Feb 15, 2012 #

7 PM

Running 1:00:51 [2] 9.85 km (6:11 / km) +250m 5:29 / km
shoes: Brooks Ghost

Disappointed to miss the Devilla fun but did make it out for an easy low-intensity recovery run from home. Couple of delays to clamber over/round massive fallen trees, and even at the gentle pace could feel that my legs were pretty empty on the main climb.

More intervals on Thursday as planned? Maybe. Maybe not.

Tuesday Feb 14, 2012 #

5 PM

Intervals intervals 1:09:00 11.71 km (5:54 / km) +100m 5:39 / km
shoes: Brooks Ghost 2011

Last night FVO coach was stressing that it was time for the real work to start.

So dutifully headed down to the track for
2 x 800m (3:03, 3:03)
3 x 600m (2:16, 2:15, 2:16)
4 x 400m (87, 86, 88, 88)
6 x 200m (39, 40, 39, 40, 40, 40 - longest 40.01!)
1 min between reps and 2 mins between sets.

As expected had no pace but pleased with consistency over each distance, pace from just under 3:50/km down to about 3:15/km.

Could be sore tomorrow....

Monday Feb 13, 2012 #

6 PM

Pilates 40:00 [2]
weight:80.4kg

One or two of them reminded me that I had done Carnethy on Saturday.
The scales reminded me that I ate a very large lunch at the Hydro in between all the snacking I did during the workshop.

Circuits 30:00 [2]

Worked harder than I have at these for ages. Getting nearer to the big races so more of that hopping and jumping stuff than the past few months.

7 PM

Running 22:57 [3] 4.5 km (5:06 / km) +34m 4:55 / km
shoes: 2010 Inov8 Roclite

Trot round the golf course with Rosco. Not steep or horribly rough. A pleasant change from recent days.

Saturday Feb 11, 2012 #

2 PM

Running race 1:10:03 [5] 9.05 km (7:44 / km) +757m 5:27 / km
shoes: Inov8 Mudroc 2012

Carnethy 5 Hill Race. Always a merciless revealer of current level of fitness....

Today I was 170th. Last year I was 119th and two minutes quicker in slower conditions. The two years before that I was in the 130s.

No great surprises though and revealed all the things I knew already - no leg speed, rubbish at descending, can keep running up the hills longer than others but struggle more to get into my running when it levels off. Think I wrote these down after a previous Carnethy race but can't expect them to change unless I practice them!

Splits
Scald Law 18:52
South Black Hill 3:38
East Kip 6:38
West Kip 4:25
Carnethy 28:25
Finish 8:05

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov8 Mudroc 2012

Got in the bus queue at 1pm but transfer not as slick as normal so only on a bus at 1.40 (for 2pm start!). Not helped by bus driver colliding with another vehicle en route - while that was being sorted Will and I got out and ran the last section along to the start so that we got at least some sort of warm up.

No warm down back to to the school this year, got the bus :)

Wednesday Feb 8, 2012 #

6 PM

Orienteering 1:05:00 5.0 km (13:00 / km) +100m 11:49 / km
shoes: VJ Falcon 2011

FVO night race, Sauchie.

Got an early taste of how much windblow there was when Rog, Fraser and I got stuck and surrounded by fallen trees in the runnable forest within a minute of the start. Okay after that until too far right on the slope at 8 and then found some good running en route to 9 which was such a surprise I lost contact. Relocation slow plus route back was windblow-tastic........although nothing compared to the windblow at #11 where a group effort still took about 15mins to find the flag! All good fun but gutted that the area is so trashed.

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: VJ Falcon 2011

Tuesday Feb 7, 2012 #

6 PM

Running intervals 1:04:56 8.66 km (7:30 / km) +479m 5:52 / km
shoes: new Inov8 Roclite

Couldn't escape work in time for Ochils intervals so headed to the uni with a plan to do a solo session of reduced Murder Hills (does that make them Manslaughter Hills?)

Arrived just as the FVO ladies were setting off - there was a strange background noise in the car park rather like the sound of multiple people all talking at the same time.....

Gorgeous clear frosty night with a full moon so it seemed a waste to do reps in the woodland, headed Dumyat-wards instead and did 45/15s from the woodland edge to the summit. Not too full on and with the occasional slower section to negotiate icy bits - the marsh at the fence crossing frozen almost solid (but not quite - 50% success rate at running across it unscathed....).

Feeling okay on the hills in general but unsurprisingly I have no leg speed at all - once Carnethy on Saturday is out of the way then speedwork required!

C • Diminished responsibility? 1

Sunday Feb 5, 2012 #

5 PM

Running 57:00 [3] 7.2 km (7:55 / km) +397m 6:12 / km
shoes: new Inov8 Roclite

In the dark. Not up for it. Persevered enough to get to the cairn. Very slowly.

Saturday Feb 4, 2012 #

3 PM

Running 49:22 [3] 9.66 km (5:07 / km) +167m 4:42 / km
shoes: Brooks Ghost 2011

From Strathaven. Couldn't go for longer or I would have missed the 70th birthday champagne!

Friday Feb 3, 2012 #

6 PM

Running 51:07 6.51 km (7:51 / km) +455m 5:49 / km
shoes: Brooks Ghost 2011

pre-AGM hill reps at the Wallace Monument with Rog.

Comprehensively outkicked in the last 100m of the last rep!

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