Training Log Archive: Jon XIn the 30 days ending Nov 30, 2007:
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Friday Nov 30, 2007 #
Running 24:28 [3] 5.0 km (4:54 / km)
shoes: Brooks Adrenaline GTS
5km morning run. Start as you mean to continue - up too late for the warm up by the pool and straight into the run 10 mins after getting out of bed. Fab rainstorm during the run - huge drops bouncing back from the road. Then back for breakfast crossants. Feeling right in the swing of things already!
Stretching 1:00:00 [2]
Stretch and relax class with funny sarcastic instructor. Enjoyed.
Running race (Time trial) 11:43 [5] 3.0 km (3:54 / km)
shoes: Brooks Adrenaline GTS
3km time trial. Though I could do 11.30 but decided to try for 11.15 as Jase was going for it too - plus it is exactly 90secs per lap and that is easy to remember! Was right on it and with Jase for quite a while but fell apart in the last three laps and dropped a whole bunch of time. Jase did 11.23 and was disappointed - I let him go far too easily though and need to toughen up - v disappointed with my time.
Running warm up/down 20:00 [2]
shoes: Brooks Adrenaline GTS
Fitball 1:00:00 [2]
Really enjoyed this particularly once I started to get the hang of it and could stop giggling at my incompetence (and Ross's to be fair!). Amazing how much easier some of it was by the end than at the start.
Thursday Nov 29, 2007 #
Running 1:18:00 [2]
shoes: Brooks Adrenaline GTS
Hurrah arrived at La Santa!
Went on the ridge run with the whole group - can't believe I had never been up there before! Great to be out and stretch the legs, fun start to the week.
Went on the ridge run with the whole group - can't believe I had never been up there before! Great to be out and stretch the legs, fun start to the week.
Wednesday Nov 28, 2007 #
Orienteering 43:44 [3] *** 4.7 km (9:18 / km)
spiked:15/18c shoes: VJ Falcon
FVO night race at Barr Wood. Mass start with butterflies early on - Steve N and Fraser had the same loop and got off the front, Jason got away from me on the other loop fairly early. Did the middle section pretty well and caught Ross then Jamie then Jase, felt like I was running okay but they still ran away from me on the way to 16...and again on the way to 17...and then again on the way to 18 as well!
Finished about 3mins down on Fraser who beat Steve by a minute. Barr Wood is always fab - really enjoyed it tonight!
Finished about 3mins down on Fraser who beat Steve by a minute. Barr Wood is always fab - really enjoyed it tonight!
Tuesday Nov 27, 2007 #
Intervals intervals 1:00:00 [4]
shoes: Brooks Adrenaline GTS
FVO intervals. Fewer people this week especially after Jase had to drop out, but good to see Jamie and Lewis there. Good but hard session of 5x5mins with 50secs recovery - went a bit far on the first but fairly consistent after that, felt in control but working hard. And enjoyed the 3x6sec sprints afterwards of course - seems to be harder every week to finish in front of Abi though!
Sunday Nov 25, 2007 #
Orienteering race 2:00 [4]
hilarious post FVO dinner dance relay - at about 4.30am so some drink may have been involved - all mod cons as well, headtorches and electronic punching! Not sure Gary and Louise's very polite neighbour really appreciated the noise all the spectators were making though!
Saturday Nov 24, 2007 #
Event: Forth Valley Club Champs
Orienteering race 1:00:15 [3] *** 5.0 km (12:03 / km) +225m 9:50 / km
spiked:13/15c shoes: VJ Falcon
FVO Club Champs and I was rubbish - went completely awol for >10 mins at number 4, had the contours completely wrong and couldn't relocate for ages, didn't know what was going on! A shame as the new are (Sauchie Crags) was rough but good with some detailed bits - will be a challenge for the night race there soon I think....
Friday Nov 23, 2007 #
Note
As at this morning have now dropped a stone in weight since my birthday (59 days ago). Need to lose more though unfortunately!!
Running tempo 40:00 [3]
shoes: old Adidas trail things
Steady trot round Leckie woods loop with headtorch. Felt knackered on the climb and my leg hurt after all that physio treatment this afternoon! Lovely clear evening - although it was already down to minus two degrees when I set off...
Wednesday Nov 21, 2007 #
Intervals intervals 25:00 [5]
shoes: Brooks Adrenaline GTS
Nipped out to Hyde Park before the football - it was throwing it down with rain and I was drenched! 10mins warm up then 4 reps with 45 secs rest: 4:12, 4:14, 4:17, 4:14. Felt like I had to push v hard on the last one just to run the same time. Then a mere 3 mins warm down back to hotel - stiff today!
Tuesday Nov 20, 2007 #
Intervals intervals 25:00 [4]
shoes: Brooks Adrenaline GTS
In London again and again v short of time because of work thing in evening - ran into Hyde Park for 10mins to warm up, only time for 9 45/15s and then 5 mins back to hotel.
Am falling apart - sole of foot still bruised from Sunday, knee still a bit sore and achilles not getting any better - back to physio on Friday for some pre LaSanta treatment!
Am falling apart - sole of foot still bruised from Sunday, knee still a bit sore and achilles not getting any better - back to physio on Friday for some pre LaSanta treatment!
Sunday Nov 18, 2007 #
Orienteering race 1:43:03 [3] *** 8.9 km (11:35 / km) +420m 9:22 / km
spiked:19/22c shoes: VJ Falcon
National Event at Errochty. Running okay to start with but never pushing flat out. Sore knee tendons again after about 40mins which started to slow me down, starting to be a worry. Lost concentration near the end (#16) as all the rest looked easy, mis-located and wasted about 6-7 mins with big parallel error then standing around, stupid.
Need to get some new o-shoes - one of the spikes has twisted and the plate is sticking up inside the shoe - have v bruised ball of foot now.
Need to get some new o-shoes - one of the spikes has twisted and the plate is sticking up inside the shoe - have v bruised ball of foot now.
Thursday Nov 15, 2007 #
Intervals intervals 25:00 [3]
shoes: Brooks Adrenaline GTS
In London and v short of time - managed to find 25 mins so ran out to Hyde Park and did 7 times 45secs on/15 secs off. Then found myself locked in the Park!
Tuesday Nov 13, 2007 #
Intervals intervals 1:00:00 [3]
shoes: Brooks Adrenaline GTS
Tuesday is intervals night so I thought I should do the session even though still in Venice - went down to the waterfront and did 7 times 3mins with 45 secs recovery. Was extra hard as there were several bridges to go up and down in each interval!
Sunday Nov 11, 2007 #
Orienteering race 1:06:48 [4] ***
shoes: Brooks Adrenaline GTS
Venice Street Race
This was fantastic! Total chaos in the streets and alleyways but only one full-on collision - luckily with another orienteer rather than an unsuspecting punter. Running much better than the day before but frittered away two or three minutes in little errors - finished 15th but 45 seconds quicker would have been 9th (of about 100).
This was fantastic! Total chaos in the streets and alleyways but only one full-on collision - luckily with another orienteer rather than an unsuspecting punter. Running much better than the day before but frittered away two or three minutes in little errors - finished 15th but 45 seconds quicker would have been 9th (of about 100).
Saturday Nov 10, 2007 #
Event: Oxford City Race 2007
Event: Venice Street O
Orienteering race 46:34 [4] ***
slept:3.0
Oxford Street Race.
Late flight and up before six am so feeling lack of sleep. Combined that with the dangerous thing of 'a little knowledge' to make a huge error - came out of number 3 and thought 'it is down to the Kings Arms and left'. By the time I had done that and realised it wasn't, I was off the map! Not clever.
Late flight and up before six am so feeling lack of sleep. Combined that with the dangerous thing of 'a little knowledge' to make a huge error - came out of number 3 and thought 'it is down to the Kings Arms and left'. By the time I had done that and realised it wasn't, I was off the map! Not clever.
Thursday Nov 8, 2007 #
Note
(rest day)
Up at 4.30am to go to London again. Delayed flight back so home at 9.45pm, fantastic.
More flights Friday and Saturday, am not doing the planet too much good this week.....
More flights Friday and Saturday, am not doing the planet too much good this week.....
Wednesday Nov 7, 2007 #
Running tempo 1:00:08 [3]
shoes: Brooks Adrenaline GTS
FVO headlamp run - hilly loops in Abbey Craig then flatter back through the Uni, started with about ten people and gradually there were fewer and fewer....
Tuesday Nov 6, 2007 #
Intervals intervals 1:00:00 [4]
shoes: Brooks Adrenaline GTS
FVO intervals - 4x5 mins with 60secs recovery.
Felt quite rested as have hardly run for a week - ran the first one too hard and faded a bit for the last two. Still v slow though - need to think about doing some extra speed sessions soon.
Felt quite rested as have hardly run for a week - ran the first one too hard and faded a bit for the last two. Still v slow though - need to think about doing some extra speed sessions soon.
Monday Nov 5, 2007 #
Note
slept:4.5 (rest day)
Up at 4.30am to go to London, home at 9pm - too tired to run, went to bed early instead
Sunday Nov 4, 2007 #
Note
(rest day)
Still at Inaugural - lovely and sunny but missed the morning hill run with selection meeting then went for lunch in Hathersage so missed my chance.
Saturday Nov 3, 2007 #
Orienteering 28:01 [3] *** 2.5 km (11:12 / km)
spiked:10/10c shoes: VJ Falcon
short/middle at Hagg Farm - steep course but ran quite hard. Timing system not working....not sure if that was a good or bad thing!
Friday Nov 2, 2007 #
Note
(rest day)
Had to leave work at 3pm to drive down to Inaugural
Thursday Nov 1, 2007 #
Note
(rest day)