Training Log Archive: Jon XIn the 30 days ending Apr 30, 2012:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||||||||
Sunday Apr 29, 2012 #
2 PM
Orienteering 2:00:00 [1] 10.0 km (12:00 / km) +250m 10:40 / km
shoes: Inov8 Mudroc 2012
Nice and sunny in Scotland today :)
More orienteering practice on Touch and went better today. Maybe because we went at MC's pace not my pace. Or maybe because she was doing the navigation!
More orienteering practice on Touch and went better today. Maybe because we went at MC's pace not my pace. Or maybe because she was doing the navigation!
Saturday Apr 28, 2012 #
6 PM
Running 1:37:01 [3] 15.0 km (6:28 / km) +300m 5:53 / km
shoes: Mizuno Wave Harrier
Run from home to collect car from Ross and Fi's place - up the hill and across Touch moorland (took map and incorporated some not-very-competent orienteering), across the fields and onto new part of Polmaise map (not looking too bracken-filled yet, just enough at edge of map to conceal some barbed wire dammit), then across the golf course and up past the Stirling Highland.
Sun was out, moorland was looking amazing, lots of wildlife around, great views in all directions. Generally an uplifting run and just what was needed after a few weeks lacking in inspiration :)
Sun was out, moorland was looking amazing, lots of wildlife around, great views in all directions. Generally an uplifting run and just what was needed after a few weeks lacking in inspiration :)
Wednesday Apr 25, 2012 #
6 PM
Orienteering 34:08 [3] 5.06 km (6:45 / km)
shoes: Inov8 Mudroc 2012
First Wed Eve Event of the season, at Plean. Grey damp not very warm day.
Typical Wed eve performance from me, set off vowing to run hard, didn't look at map enough, overshot a couple early on, then found some undergrowth and slippery muddy banks which wasn't too keen on, gradually lost focus on running hard and pretty much jogging by the end. Still good to get out though.
Typical Wed eve performance from me, set off vowing to run hard, didn't look at map enough, overshot a couple early on, then found some undergrowth and slippery muddy banks which wasn't too keen on, gradually lost focus on running hard and pretty much jogging by the end. Still good to get out though.
Tuesday Apr 24, 2012 #
7 PM
Running 20:00 4.5 km (4:27 / km)
shoes: Brooks Ghost 2011
Just about squeezed in a short session before the excellent-but-not-very-cheery film at the MacRobert.
Warm up round the loch, one tempo lap, warm down straight back to car to get changed.
Warm up round the loch, one tempo lap, warm down straight back to car to get changed.
Monday Apr 23, 2012 #
Note
(rest day)
Back from London just in time to get to Coustick Cinemas for pre-film pizza.
Yet another day in a post-JK stretch of stepping up the eating and drinking and dialling down the training levels. Only meant to do it for one week not two!
Can't say my right calf/achilles is any better for the easy weeks....but then I haven't been stretching it, and racing JK didn't really make it any worse either.
Back to training on Tuesday.
Yet another day in a post-JK stretch of stepping up the eating and drinking and dialling down the training levels. Only meant to do it for one week not two!
Can't say my right calf/achilles is any better for the easy weeks....but then I haven't been stretching it, and racing JK didn't really make it any worse either.
Back to training on Tuesday.
Saturday Apr 21, 2012 #
9 AM
Running 40:08 [3] 7.0 km (5:44 / km)
shoes: Brooks Ghost 2011
From the London flat with Rosco, across Blackfriars and along the last two-and-a-bit miles of the marathon route, then back across the park, over Westminster Bridge and along the south bank. The marathon seemed quite appealing today....
Rosco was jogging easily along, looking fit and rested and ready to race strongly - a very impressive 2:40:50 the next day shows that he was indeed - nice one!
Rosco was jogging easily along, looking fit and rested and ready to race strongly - a very impressive 2:40:50 the next day shows that he was indeed - nice one!
Monday Apr 16, 2012 #
7 PM
Running 35:15 [3] 6.7 km (5:16 / km) +50m 5:04 / km
shoes: Brooks Ghost 2011
Pre cinema trot round BoA and uni with Rosco who is into final week of London Marathon taper. Almost wish I was doing it myself.....maybe next year....
Sunday Apr 15, 2012 #
9 AM
Running 53:13 [3] 7.14 km (7:27 / km) +360m 5:57 / km
shoes: Inov8 Mudroc 2012
Morning run with Dave and Jen - round Ladies' Walk and then pretty much followed Gargunnock Hill Race route until it was time to cut down to the house. All good.
Saturday Apr 14, 2012 #
5 PM
Running 1:28:05 [3] 13.76 km (6:24 / km) +391m 5:36 / km
shoes: Inov8 Mudroc 2012
Peels staying - had a good day at Lake of Menteith and Inchmahome including an osprey swooping down to fish less than 50m from our boat - amazing sight watching it struggling to gain height again with a large fish wriggling like crazy in its talons!
Dave and I were dropped off on the way back and ran up onto the hills at Ballochleam then along past Carleatheran trig to the cairn by the huts and down to home. Long climb to start with (not quite sure why Garmin thinks the first uphill km was downhill!) and pretty soggy along the top - felt like we were going okay but tired afterwards!
Dave and I were dropped off on the way back and ran up onto the hills at Ballochleam then along past Carleatheran trig to the cairn by the huts and down to home. Long climb to start with (not quite sure why Garmin thinks the first uphill km was downhill!) and pretty soggy along the top - felt like we were going okay but tired afterwards!
Wednesday Apr 11, 2012 #
6 PM
Running 43:43 [2] 6.28 km (6:58 / km) +150m 6:13 / km
shoes: Brooks Ghost 2011
Easy post-JK FVO run/chat from the Uni up and round Abbey Craig. With Rosco, Adam and Jase as Will and Fraser had gone off on some foolish mission on the slopes of Dumyat.
Realised part way round the run that I was the only one on it who had actually run all four days at the weekend! Luckily and surprisingly my legs were not feeling too bad at all.
Then fine food and more JK chat at the new post-run pub of choice.
Realised part way round the run that I was the only one on it who had actually run all four days at the weekend! Luckily and surprisingly my legs were not feeling too bad at all.
Then fine food and more JK chat at the new post-run pub of choice.
Tuesday Apr 10, 2012 #
Note
(rest day)
Chocolate. Wine. Rest.
Monday Apr 9, 2012 #
10 AM
Orienteering race 30:36 [5] 5.0 km (6:07 / km) +200m 5:06 / km
shoes: VJ Falcon 2011
JK Relay, Newtyle Hill. M120+ with Fraser and Ben, 5th place.
Couldn't have done much more today, no mistakes and ran hard. Could perhaps have pushed harder on the first butterfly in the heather had I realised the rest would be less physical. A minute down on the leg but came from 14th to 5th. Must have been quite quick as Ben not ready at the changeover!
Ben got past one team but couldn't hold Andy Dale for the ECKO team (Tullster and all) who changed over right behind me. The other teams were out of reach including Jase for the other FVO team who ended 3rd and on the podium - great first leg for them from Roger.
Couldn't have done much more today, no mistakes and ran hard. Could perhaps have pushed harder on the first butterfly in the heather had I realised the rest would be less physical. A minute down on the leg but came from 14th to 5th. Must have been quite quick as Ben not ready at the changeover!
Ben got past one team but couldn't hold Andy Dale for the ECKO team (Tullster and all) who changed over right behind me. The other teams were out of reach including Jase for the other FVO team who ended 3rd and on the podium - great first leg for them from Roger.
Running warm up/down 25:00 [2] 2.5 km (10:00 / km)
shoes: VJ Falcon 2011
Warmed up okay and legs actually not too bad. Done in afterwards but managed a short shuffle with Jase.
Sunday Apr 8, 2012 #
1 PM
Orienteering race 1:15:03 [5] 8.2 km (9:09 / km) +532m 6:55 / km
shoes: VJ Falcon 2011
JK 2012 Day 3, Craig a Barns. M45L, 12th place and 9th overall.
Frustrated at the finish as a nearly-pleasing run ruined by a 5min error at #16. Missed a minute failing to use the compass off the start, a bit under a minute losing track of the intermittent path above the crags en route to #12 and (it seems) a minute following the wall to #14 rather than the path for some of the leg. At the time thought I had lost hardly any time in total until #16 - at #16 I couldn't relocate in amongst all the rock and rhodies and elephant tracks, in the end I had to go right back up the hill to relocate and come back down. The mistake at the end only cost two places overall but I would have felt a lot better about my run without it!
Frustrated at the finish as a nearly-pleasing run ruined by a 5min error at #16. Missed a minute failing to use the compass off the start, a bit under a minute losing track of the intermittent path above the crags en route to #12 and (it seems) a minute following the wall to #14 rather than the path for some of the leg. At the time thought I had lost hardly any time in total until #16 - at #16 I couldn't relocate in amongst all the rock and rhodies and elephant tracks, in the end I had to go right back up the hill to relocate and come back down. The mistake at the end only cost two places overall but I would have felt a lot better about my run without it!
Running warm up/down 20:00 [3] 2.0 km (10:00 / km)
shoes: VJ Falcon 2011
Warm up mainly to the start. Too hacked off to warm down.
Saturday Apr 7, 2012 #
11 AM
Orienteering race 1:10:45 [5] 9.42 km (7:31 / km) +361m 6:18 / km
shoes: VJ Falcon 2011
JK Day Two, Dunalastair. M45L, 11th place.
Pretty steady but missed 1.5min at #4 when I hit the spur too low and ran up without paying enough attention and ended too high. Seem to have dropped a minute on the downhill leg through the heather to #7 (struggling a bit at that point). Donkey miss on the easiest control of the course at #9 when I lost concentration and ran right past and lost 2 mins for no good reason. Solid if not spectacular from there back, couple of iffy routes and hesitations but nothing too bad. About 4 mins away from a top 5 place.
Pretty steady but missed 1.5min at #4 when I hit the spur too low and ran up without paying enough attention and ended too high. Seem to have dropped a minute on the downhill leg through the heather to #7 (struggling a bit at that point). Donkey miss on the easiest control of the course at #9 when I lost concentration and ran right past and lost 2 mins for no good reason. Solid if not spectacular from there back, couple of iffy routes and hesitations but nothing too bad. About 4 mins away from a top 5 place.
Running warm up/down 40:00 [3] 5.0 km (8:00 / km)
shoes: VJ Falcon 2011
Start team leader so an early start to the day, but managed a decent warm up for a start around midday. Finished and 3km back to the start for the rest of my shift - ran it with Fraser and Jon M and was struggling to keep up!
Friday Apr 6, 2012 #
Event: JK 2012
2 PM
Orienteering race 15:13 [5] 3.1 km (4:55 / km) +30m 4:41 / km
shoes: Inov8 Mudroc 2012
JK Sprint, Livingston. M45, 2nd place.
A good but not amazing race, well pleased with the result against a very strong field though!
Knew it would be quick decision making early on in the housing estate and did that fairly well right from the start. Spotted the traps and avoided them although I did have to stand still for 5-10secs at #4 to pick a route. Did what I didn't do at the British Sprints and didn't take any bad routes.
Against a big field every hesitation or wobble shows up on the splits and there are a few 5 sec losses in the first 14 controls, then a 10sec loss when I missed my turn heading for the underpass and ran round an extra block. Good route to #16 spying #17 on the way, but then on the last 'proper' control at #19 I wanted to run above the skatepark with the black wall to my left, came over a knoll and saw a wall covered in grafitti ahead so swung right to keep it on my left. Ended up at a dead end above a crag at the right hand corner of the skatepark, swore a LOT and had to backtrack. 20secs lost and finished 18secs down (although to be fair Martin missed more than me on this leg). Still a bit puzzled as the skatepark on the map is surrounded by a fence!
Finished a bit gutted and more gutted when I saw 16:13 on my watch as I knew sub 15:30 was needed to contend and thought I would have been closer even with the error at the end. Much happier when I downloaded and remembered I had started my watch a minute before the start!
Dave P ran 14:39 but declared himself non-comp, Martin W ran late on and came in with 14:55. Fun race (thanks Graeme) and nice to start the weekend well!
A good but not amazing race, well pleased with the result against a very strong field though!
Knew it would be quick decision making early on in the housing estate and did that fairly well right from the start. Spotted the traps and avoided them although I did have to stand still for 5-10secs at #4 to pick a route. Did what I didn't do at the British Sprints and didn't take any bad routes.
Against a big field every hesitation or wobble shows up on the splits and there are a few 5 sec losses in the first 14 controls, then a 10sec loss when I missed my turn heading for the underpass and ran round an extra block. Good route to #16 spying #17 on the way, but then on the last 'proper' control at #19 I wanted to run above the skatepark with the black wall to my left, came over a knoll and saw a wall covered in grafitti ahead so swung right to keep it on my left. Ended up at a dead end above a crag at the right hand corner of the skatepark, swore a LOT and had to backtrack. 20secs lost and finished 18secs down (although to be fair Martin missed more than me on this leg). Still a bit puzzled as the skatepark on the map is surrounded by a fence!
Finished a bit gutted and more gutted when I saw 16:13 on my watch as I knew sub 15:30 was needed to contend and thought I would have been closer even with the error at the end. Much happier when I downloaded and remembered I had started my watch a minute before the start!
Dave P ran 14:39 but declared himself non-comp, Martin W ran late on and came in with 14:55. Fun race (thanks Graeme) and nice to start the weekend well!
Running warm up/down 45:00 [3] 6.0 km (7:30 / km) +100m 6:55 / km
shoes: Inov8 Mudroc 2012
Good prep - headed off to the start in good time for warm-up and drills and found that it was handily next to a large field! Met RobB who gave me a copy of the sprint training map so ran round the field getting brain switched on to map reading and quick decision making. Felt good and ready and focused by the start.
Warm down back to start and round the field with the FVO elite boys. Then another lap with Tessa. Felt like I had tried!
Warm down back to start and round the field with the FVO elite boys. Then another lap with Tessa. Felt like I had tried!
Thursday Apr 5, 2012 #
Note
(rest day)
I am definitely resting today.
Wednesday Apr 4, 2012 #
6 PM
Orienteering 1:00:00 6.5 km (9:14 / km) +160m 8:13 / km
shoes: Inov8 Mudroc 2012
Easy FVO session on Polmaise. Visited a few control sites, checked out the Wellingtonia trees, had a play around and in the quarry, finished off with the SEDS loop round Murray's Wood.
Still not feeling very lively.
Still not feeling very lively.
Tuesday Apr 3, 2012 #
6 PM
Running 40:13 [3] 6.37 km (6:19 / km) +214m 5:24 / km
shoes: Inov8 Mudroc 2012
Dumyat looking great in the snow.
Hermitage woods looking gorgeous and runnable.
But some days it would be better to go home and sleep.
Or go home and eat.
Or go home and eat then sleep.
This was one of those days, so gave up and jogged back. Ho hum.
Hermitage woods looking gorgeous and runnable.
But some days it would be better to go home and sleep.
Or go home and eat.
Or go home and eat then sleep.
This was one of those days, so gave up and jogged back. Ho hum.
Monday Apr 2, 2012 #
6 PM
Pilates 20:00 [2]
weight:77.8kg
Last of the season. Jase was kind.
Circuits 30:00 [3]
Last of the season. Worked quite hard.
Good food at the Village Inn. Surprisingly good.
Good food at the Village Inn. Surprisingly good.
Sunday Apr 1, 2012 #
6 PM
Running 49:53 [3] 9.68 km (5:09 / km) +226m 4:37 / km
shoes: Brooks Ghost 2011
Nice sunny day. Really very nice and very sunny. Didnt want to ruin it by going running and feeling rubbish. So I left my run until I felt a bit better....