Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jon X

In the 30 days ending Nov 30, 2012:

	activity	#	time	miles		km		+m	load
	Running	19	11:37:22	77.79	(8:58)	125.19	(5:34)	1507	2520.9
	Orienteering	10	8:57:08	56.89	(9:26)	91.56	(5:52)	828	2991.4
	Pilates	3	1:05:00						100.0
	Circuits	2	1:00:00						120.0
	Intervals	1	45:19	5.84	(7:46)	9.4	(4:49)	34	225.3
	Total	29	23:24:49	140.52		226.15		2369	5957.5
averages - weight:79kg

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Friday Nov 30, 2012 #

6 PM

Intervals intervals 45:19 9.4 km (4:49 / km) +34m 4:44 / km
shoes: Brooks Ghost5 Aug 2012

Mmm 6x3mins with 1min recovery jog, in the sleet on the Carse road. Not such a great plan as the road was getting a bit icy, could have run a bit harder if not for the occasional bit where I thought I was going to fall over!

Thursday Nov 29, 2012 #

8 PM

Running 52:41 [3] 9.36 km (5:38 / km) +175m 5:09 / km
shoes: Brooks Ghost4 Aug 2012

Bit chilly tonight, minus several degrees. Which was nice as all the paths that were pretty muddy a few days ago are now largely frozen. Although the ice on the road at the end was less helpful....

Wednesday Nov 28, 2012 #

6 PM

Orienteering 47:07 [4] 8.04 km (5:52 / km) +227m 5:08 / km
shoes: Brooks Ghost5 Aug 2012

FVO night race, Stirling Old Town
Thanks Fraser for a fun evening's entertainment! Comedy off the start round Kings Knot (4 short butterfly loops) and then some great route choice.

I was all a bit scrappy in the circle (not reading descriptions!) but had a good bit of head-to-head with Ruairi Short round the second half where we kept taking different routes. He got past at the penultimate and held me off fairly comfortably to the finish - fair enough given that I definitely got the advantage of local knowledge in a couple of places....

Cuffed by Rosco (39mins) and Will (42mins).

Running warm up/down 8:00 [2] 1.0 km (8:00 / km)
shoes: Brooks Ghost5 Aug 2012

quick jog and token drills, then to the start

Running warm up/down 21:17 [2] 2.56 km (8:19 / km) +75m 7:15 / km
shoes: Brooks Ghost5 Aug 2012

Collected the two on Gowanhill.

Tuesday Nov 27, 2012 #

7 PM

Running 1:36:48 [3] 18.48 km (5:14 / km) +228m 4:56 / km
shoes: Brooks Ghost5 Aug 2012

Evening complaining
.....legs feeling tight
Yet clear not raining
.....moon gleaming bright
No need for straining
.....just steady tonight
Getting out training
.....becoming a rite
Night headtorch training
.....bold pathway of light
Found zest for training
.....beat lazy man's blight
And - yes - the training...
.....crisp starry delight!

C • Nice 3

Monday Nov 26, 2012 #

6 PM

Pilates 15:00 [1]
weight:78.8kg

Late :(
Lighter than last week :)

Circuits 30:00 [2]

Tried pretty hard. Getting better.

Sunday Nov 25, 2012 #

6 PM

Running 52:20 [3] 10.41 km (5:02 / km) +173m 4:38 / km
shoes: Brooks Ghost5 Aug 2012

Saturday Nov 24, 2012 #

3 PM

Running 59:06 [2] 10.0 km (5:55 / km) +163m 5:28 / km
shoes: Inov8 Mudroc 2012

From Kippen to home via Leckie with Jen P. Good conversational pace and made it home just before dark!

Friday Nov 23, 2012 #

6 PM

Running 38:04 [3] 7.34 km (5:11 / km) +69m 4:57 / km
shoes: Brooks Ghost4 Aug 2012

Box ticked.

Thursday Nov 22, 2012 #

Note

A very fine evening at the Sports Awards at Stirling Castle.
With a very fine ending as Alistair Brownlee presented FVO with Team of the Year.
What a very fine fellow he is.
And what a very fine club FVO is :)

C • A very fine Club Captain! 5

7 AM

Running 40:09 [3] 8.12 km (4:57 / km) +26m 4:52 / km
shoes: Brooks Ghost5 Aug 2012

Warmed up for listening to Ali Brownlee tonight with a lap of Hyde Park finishing off with a visit to the Olympic transition/finish area.

Now i just need to hope the plane later on actually gets me back to Stirling in time for this evening!

Wednesday Nov 21, 2012 #

7 PM

Orienteering 1:04:27 [4] 13.35 km (4:50 / km) +15m 4:48 / km
shoes: Brooks Ghost5 Aug 2012

Still down south - trains all to pot because of flooding but found one to get me out to Oxford for the street-o hosted by Mark and Blanka.

Ran fairly hard once I had warmed up, but not helped by having to detour back to the start/finish halfway round as I had lost my question sheet! Meant a change of plan but also meant I then found myself visiting a bunch of new estates west of the canal - pretty sure they weren't there the last time I looked, twenty years ago! A bit over time as I was enjoying it so chose to do a couple extra even though time was already up.

Food and cake and a chat with my sister afterwards, then a lift to the station from Roger T. Glad I made the trip :)

Tuesday Nov 20, 2012 #

7 PM

Running warm up/down 10:00 [3] 1.9 km (5:16 / km)
shoes: Brooks Ghost5 Aug 2012

Quick jog along perimeter road and back.

Orienteering 23:44 [3] 3.92 km (6:04 / km) +21m 5:54 / km
shoes: Brooks Ghost5 Aug 2012

Good fun SLOW training at Roehampton Uni.
Sprint on a 1:3000 map, first section with some tricky route choice and trap avoidance, then a blanked out section of map with just six control circles to get in any order, then a bit of window/corridor, then a couple more with longer route choice, the the last seven as window with map showing only inside the control circle itself.
A little bit confused and scrappy through the first five so slowed it down and ran smoother thereafter. Ran into a couple of traps in the window sections but nothing too bad. Impressed that James Lyne ran 19mins for it. Fun session!

Monday Nov 19, 2012 #

6 PM

Pilates 35:00 [2]
weight:79.2kg

Pilates but no circuits as dashing off to the MacRobert for the Felicity Aston talk about soloing across Antarctica.

Unfortunately the talk was at the Albert Halls not the MacRobert.....
Got there eventually - v good so glad we did!

Sunday Nov 18, 2012 #

3 PM

Running 54:33 [3] 9.41 km (5:48 / km) +189m 5:16 / km
shoes: Brooks Ghost5 Aug 2012

Post dinner dance run never the easiest...got it done though.

Saturday Nov 17, 2012 #

12 PM

Orienteering race 49:25 [4] 7.3 km (6:46 / km) +126m 6:14 / km
shoes: VJ Falcon 2011

FVO club champs, Colzium. Great area, varied and tricky in places. Couple of careless errors and other scrappiness put me well off the pace - don't think even a good run would have got near the flying Mr Inman though, sub-42 v impressive.

Running warm up/down 12:00 [2] 1.5 km (8:00 / km)
shoes: VJ Falcon 2011

Friday Nov 16, 2012 #

5 PM

Running 21:29 [3] 4.3 km (5:00 / km)
shoes: Brooks Ghost5 Aug 2012

Just time for a quick jog after work before heading off to the Chris Hoy Velodrome in Glasgow for the World Cup cycling - c'mon Team GB

Thursday Nov 15, 2012 #

7 PM

Running 54:10 [3] 9.43 km (5:45 / km) +178m 5:15 / km
shoes: Brooks Ghost5 Aug 2012

Wednesday Nov 14, 2012 #

8 AM

Running 22:41 [3] 4.55 km (4:59 / km) +21m 4:53 / km
shoes: Brooks Ghost 2011

Short pre-work (!) run over Blackfriars Bridge, along Embankment, back over Westminster and home along the South Bank. Think I need to get used to the idea that the Embankment section towards the end of the marathon will be into the wind!

Tuesday Nov 13, 2012 #

7 PM

Orienteering race 1:00:44 [4] 12.0 km (5:04 / km) +110m 4:50 / km
shoes: Brooks Ghost 2011

Back to the London flat from Venice by 6.30pm so it seemed rude not to nip over Millennium Bridge for the SLOW street-o!

Sixty minute score with street map not o-map, usual blue plaque/fire hydrant type of controls.

Ran pretty hard especially in second half and just lost a bit of time at Finsbury Square where there was a road junction missing from the map which confused me totally! Also meant I never got the points for that control....plus I was slightly late, without that I might even have got another one and been in time! All good fun though, helped by having the event based from the upstairs room of a pub serving fine ale....

Monday Nov 12, 2012 #

4 PM

Orienteering 56:50 [2] 6.84 km (8:18 / km) +12m 8:14 / km
shoes: Brooks Ghost 2011

Pre-dinner run with MC on Venice map, dark so just streetlights to help with map reading. From apartment to the Ghetto, then back via controls 7-12 of Lesley's course from yesterday. Fun!

Sunday Nov 11, 2012 #

1 PM

Orienteering 1:08:57 [3] 12.55 km (5:30 / km) +5m 5:29 / km
shoes: Asics Hyperspeed

Hmmm. Not the Venice race I was hoping for - 70% of the city flooded this morning by acqua alta but after 90min delay to starts they went ahead anyway, even though much of the flooding had yet to drain away.

All that did was mean people splashing through the streets upsetting locals and shopkeepers and tourists, so much so that just as the flooding had pretty much subsided, 45mins before last start, the police made the event close the start to any further starters. Ten minutes before my start time :(

Gave it a decent interval and let things get a bit more back to normal, then headed out for a run round the course anyway. Just ran steady, maybe 30-45 secs/km slower than racing. The vastly improved conditions by that stage demonstrated by the fact that my time would have been good enough for 3rd or 4th overall despite not pushing the pace.

All that aside, the acqua alta was fascinating, spent an hour wading through it earlier in the day - one of the highest levels in the last 150 years! Impressive how quickly the city was pretty much back to normal once it receded.

Saturday Nov 10, 2012 #

1 PM

Orienteering race 35:02 [4] 6.97 km (5:02 / km) +11m 4:59 / km
shoes: Brooks Ghost 2011

Venice "Park-O" which turned out to be actually in the main part of Venice this year, so a full on street race but on 1:5000 not 1:7500.

Ran Men Open (MM1) and ran pretty hard but not full out, going decently until I went from 11 to 2 instead of to 12, lost a bit over a minute and took it steadier for the final couple of legs thereafter.

11th place, winners did 28mins. Martin W as ever a short distance ahead (13 seconds today).

2 PM

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Brooks Ghost 2011

Apartment to race and back afterwards.

Friday Nov 9, 2012 #

Event: Adriatic Meeting (Venice O Race)

Note
(rest day)

Out to Venice.

Thursday Nov 8, 2012 #

5 PM

Running 8:00 [3] 1.3 km (6:09 / km)
shoes: Brooks Ghost 2011

Run with pack from flat, weaving through the crowds to London Bridge station. Just caught the 1806 to Knockholt.....

6 PM

Running 13:55 [2] 2.37 km (5:52 / km)
shoes: Brooks Ghost 2011

Run with pack and headtorch up to the carpark at Badger's Mount. Not been there for a long time!

Orienteering 1:02:06 [4] 8.4 km (7:23 / km) +201m 6:36 / km
shoes: VJ Falcon 2011

Kent Night Cup at Badger's Mount, scene of two of my very first events. In those days there was no M25 through the middle of it!

60minute score, 20 controls, 1 point per control, 1 point off for each minute late. Simple.
Control numbers 40-49 and 50-59. Get the 40s or the 50s first, switch when you like, but can't switch back. Not quite so simple then!

Went for the 50s first and was on my own from the beginning. Almost disaster midway through when I headed wrongly for control 42 and had I punched it would have inadvertently switched then! Luckily (!) I missed it by crossing path without seeing it, 2mins lost but back on track.

After 22mins I had 9 of the 10 in the first set, could have headed back from there and ended up home in 50mins with 17 of the 20 controls. Instead I tried to cut through the green forest, got caught in proper impenetrable for almost 10 mins (11 mins for a 2 min leg), then on the way back depite multiple attempts never found the control in the pit in the same block (one pit on the map, multiple earthworks on the ground, not many people found it!).

Just the 23 mins to get two extra controls covering just over 1km in the middle then......leaving not enough time to get all the rest on the way back, had to leave three more out and was still 2mins late.
So 16-3 =13points......from a result point of view maybe the option of 17 points and home ten mins early would have been smarter!!

Fair enjoyed it though apart from the chunk in the middle when I was being trashed in the windblow and bramble, and by and large felt I was running pretty well too. Not the best result but history records that the first time I came here I managed 1.9km in 79mins so I feel this was still an improvement.....

Wednesday Nov 7, 2012 #

6 PM

Running 53:51 [3] 9.39 km (5:44 / km) +180m 5:14 / km
shoes: Brooks Ghost4 Aug 2012

Steady round Leckie. Felt a lot better at the end than at the beginning :)

Tuesday Nov 6, 2012 #

6 PM

Orienteering 1:08:46 [3] 12.2 km (5:38 / km) +100m 5:25 / km
shoes: Brooks Ghost5 Aug 2012

Bit more Open Orienteering map stuff, with Rosco round Bannockburn this time. Pretty much all new roads/paths for me. The chest deep bramble at one point was new too, not the best route!

Monday Nov 5, 2012 #

6 PM

Pilates 15:00 [1]

Circuits 30:00 [2]
shoes: Brooks Adrenaline Aug 2009

Sunday Nov 4, 2012 #

4 PM

Running 32:56 [3] 6.0 km (5:29 / km)
shoes: Brooks Ghost5 Aug 2012

Quick jog from Deb and Paul's before the next stop on the whirlwind weekend itinerary! Very slow but intensity 3 given the effort required to keep moving at all....

Saturday Nov 3, 2012 #

Note
(rest day)

There was a spare hour for training in the plan for the day. Until Performance Committee used it up. One of those nasty unplanned rest days then.

Friday Nov 2, 2012 #

Note
(rest day)

Finished work late; drive straight to Sheffield

Thursday Nov 1, 2012 #

9 PM

Running 25:22 [3] 4.77 km (5:19 / km) +30m 5:09 / km
shoes: Brooks Ghost5 Aug 2012

Not back from work until 8pm, then clearing last stuff from Moray Place ready for sale due on Friday, then the heavens opened at 9.45pm just when I was done and could finally think of heading out running.
So I was quite impressed I made it out for a quick jaunt - trying hard to stick to only having rest days when planned!

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