Training Log Archive: Jon XIn the 30 days ending Nov 30, 2013:
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Wednesday Nov 27, 2013 #
6 PM
Running 56:10 [4] 8.17 km (6:52 / km) +145m 6:19 / km
ahr:141 max:156 shoes: VJ Falcon 2013
FVO night race, Doune (in what is left of the woodland).
I really need to find a way to get to these night races earlier rather than just in time for the start! Just like two weeks ago, got running okay without a warmup but the warmup seems to be needed to get my brain working.....
So, all over the place early on (far from alone in this!). Gradually managed to get into things navigation-wise after #8. Brad, Roger, Fi and Fanni all still around too and gradually things strung out a bit. Caught Fraser leaving #11 and Dixie at #12, but went round not straight at the last part of #12 and Rog got away with a bit of a gap. Caught back up to Rog at #18 with Fraser still close behind, got the way through the ponds quickest so punched the penultimate at #19 ahead, but was no match for Rog on the run from there to the end.
All good fun particularly the racing towards the end. Shocking start though, got to #6 after 17 minutes (GG and Will were off the front and there in 8 mins). The rest took them 32/35 respectively and took me 39, so things did improve a bit...just as well as otherwise I would have been out there for a very long time.....
I really need to find a way to get to these night races earlier rather than just in time for the start! Just like two weeks ago, got running okay without a warmup but the warmup seems to be needed to get my brain working.....
So, all over the place early on (far from alone in this!). Gradually managed to get into things navigation-wise after #8. Brad, Roger, Fi and Fanni all still around too and gradually things strung out a bit. Caught Fraser leaving #11 and Dixie at #12, but went round not straight at the last part of #12 and Rog got away with a bit of a gap. Caught back up to Rog at #18 with Fraser still close behind, got the way through the ponds quickest so punched the penultimate at #19 ahead, but was no match for Rog on the run from there to the end.
All good fun particularly the racing towards the end. Shocking start though, got to #6 after 17 minutes (GG and Will were off the front and there in 8 mins). The rest took them 32/35 respectively and took me 39, so things did improve a bit...just as well as otherwise I would have been out there for a very long time.....
Monday Nov 25, 2013 #
6 PM
Pilates 30:00 [1]
weight:78kg
Circuits 30:00 [3]
8 PM
Running 18:45 [3] 3.2 km (5:51 / km) +61m 5:21 / km
ahr:126 max:154 shoes: Brooks Ghost 5 2013
Round the streets of Bridge of Allan. Surprisingly non-icy streets.
Then the final part of the trilogy, Before Midnight. Very very good.
Then the final part of the trilogy, Before Midnight. Very very good.
Sunday Nov 24, 2013 #
9 PM
Running 52:53 [3] 9.23 km (5:44 / km) +176m 5:14 / km
ahr:120 max:136 shoes: Brooks Ghost4 Aug 2012
Late evening steady round Leckie.
Saturday Nov 23, 2013 #
3 PM
Running 1:23:20 12.09 km (6:54 / km) +451m 5:49 / km
ahr:130 max:149 shoes: Inov8 x-talon
Home-sawmill-quarry-trig-cairn-home. Tried fairly hard on the ascent and along to the cairn but lost a bit of intensity in the last part back off the hill as it got dark (no torch).
Thursday Nov 21, 2013 #
7 PM
Running 48:06 [3] 8.17 km (5:53 / km) +74m 5:38 / km
shoes: Inov8 x-talon
An hour late for the soup run so a shortish solo lap of Gleneagles for me. Very lovely it was too, nice mix of terrain under an amazing moon and starry night.
Even a studs-on-ice-on-tarmac crashing fall after two mins giving me cut fat lip and chin didn't stop me enjoying it :)
Even a studs-on-ice-on-tarmac crashing fall after two mins giving me cut fat lip and chin didn't stop me enjoying it :)
Tuesday Nov 19, 2013 #
6 PM
Running 14:06 [2] 2.52 km (5:36 / km) +47m 5:08 / km
ahr:127 max:160 shoes: Brooks Ghost 5 2013
Warm up. Did my heart rate really do that??
Intervals intervals 22:50 4.66 km (4:54 / km) +50m 4:39 / km
ahr:135 max:156 shoes: Brooks Ghost 5 2013
Ochils intervals. Or should that be Ochil's Intervals? Or maybe Ochils' intervals??
OHR interval session.
5 then 4 then 3 then 2 then 1.
50% rep duration to recover.
Looking to go slightly harder on each rep, worked out pretty well. John Stevenson setting a very helpful slightly-faster-than-me pace.
OHR interval session.
5 then 4 then 3 then 2 then 1.
50% rep duration to recover.
Looking to go slightly harder on each rep, worked out pretty well. John Stevenson setting a very helpful slightly-faster-than-me pace.
Running 13:20 [2] 2.13 km (6:16 / km) +41m 5:43 / km
ahr:121 max:139 shoes: Brooks Ghost 5 2013
Warm down just done in time to head off to Stirling Sports Awards.
FVO (club and individuals) with five nominations but no wins.
In good company though as Andy Murray similarly was nominated for Sportsperson of the Year but did not win either....
FVO (club and individuals) with five nominations but no wins.
In good company though as Andy Murray similarly was nominated for Sportsperson of the Year but did not win either....
Monday Nov 18, 2013 #
7 PM
Circuits 30:00 [3]
weight:77.9kg
Got there in time for circuits. Maybe will get out of work in time for Pilates next week, am noticing haven't done it for a while.
Running 23:19 [3] 4.45 km (5:14 / km)
shoes: Brooks Ghost 5 2013
Dunblane loop with Adam.
Sunday Nov 17, 2013 #
2 PM
Running 1:10:55 [3] 11.19 km (6:20 / km) +215m 5:47 / km
ahr:126 max:144 shoes: Inov8 x-talon
Post dinner dance head clearer with Ross, Fi, Kyle, GG and Fanni.
Any bold 3am talk of doing a 2 hour run in the hills was decidedly absent by lunchtime today!
Any bold 3am talk of doing a 2 hour run in the hills was decidedly absent by lunchtime today!
Saturday Nov 16, 2013 #
12 PM
Orienteering race 48:45 [4] 6.88 km (7:05 / km) +178m 6:16 / km
ahr:144 max:153 shoes: VJ Falcon 2013
FVO Club Champs 2013, Barr Wood.
Men Vet 40+. Winner Jason Inman 46:10
FVO Veteran Champs is a tough race.....I beat the winner of M55 at the 6-day, and the man who was 3rd on M40 at the JK, but I still didn't finish in the first three!
As ever at Barr Wood it was quality orienteering and proper terrain. Was doing okay although not the best route to #6 and a 40s wobble at #11. Then threw away 3.5mins in the last five controls to finish 2.5 mins down.
All pretty close - Jase won ahead of Steve B (47:00) and Ben (47:56), with me in fourth place.
Good courses, good race, good fun - thanks Fi :)
Men Vet 40+. Winner Jason Inman 46:10
FVO Veteran Champs is a tough race.....I beat the winner of M55 at the 6-day, and the man who was 3rd on M40 at the JK, but I still didn't finish in the first three!
As ever at Barr Wood it was quality orienteering and proper terrain. Was doing okay although not the best route to #6 and a 40s wobble at #11. Then threw away 3.5mins in the last five controls to finish 2.5 mins down.
All pretty close - Jase won ahead of Steve B (47:00) and Ben (47:56), with me in fourth place.
Good courses, good race, good fun - thanks Fi :)
Running warm up/down 30:00 [1] 3.4 km (8:49 / km) +63m 8:05 / km
shoes: VJ Falcon 2013
Little bit of warming up before last start.
Control collection afterwards.
Control collection afterwards.
Wednesday Nov 13, 2013 #
6 PM
Running 50:13 [3] 5.2 km (9:39 / km) +220m 7:58 / km
ahr:136 max:150 shoes: VJ Falcon 2013
Abbey Craig night-o.
Just there in time to make mass start with no warm up.
Garmin trace shows I literally ran straight past #1 without seeing it (would have been there first) only to come back to it far from first virtually a minute later.
Not sure about my route to #3 going east not west out of #2
Caught badly in the windblow trying to cut the corner to #4 instead of going minimal extra distance on the track and back SE down the other track.
Would have been quicker to dogleg out of #7 and go via Monument rather than bash straight.
Totally awol to #12, couldn't relocate off land shape, in the end went way way SE before I found a track to sort it out. No idea how I ended up there but must have lost at least 3 mins.
Didn't see cane at #14 and overshot.
Confused again at #18 in amongst the same landshapes that confused me going to #12. Another minute or so lost.
Didn't see cane at #21 and overshot again.
All very scrappy! Tough little course though - and a gentle reminder that some extra caution is sometimes useful for night-o...
Just there in time to make mass start with no warm up.
Garmin trace shows I literally ran straight past #1 without seeing it (would have been there first) only to come back to it far from first virtually a minute later.
Not sure about my route to #3 going east not west out of #2
Caught badly in the windblow trying to cut the corner to #4 instead of going minimal extra distance on the track and back SE down the other track.
Would have been quicker to dogleg out of #7 and go via Monument rather than bash straight.
Totally awol to #12, couldn't relocate off land shape, in the end went way way SE before I found a track to sort it out. No idea how I ended up there but must have lost at least 3 mins.
Didn't see cane at #14 and overshot.
Confused again at #18 in amongst the same landshapes that confused me going to #12. Another minute or so lost.
Didn't see cane at #21 and overshot again.
All very scrappy! Tough little course though - and a gentle reminder that some extra caution is sometimes useful for night-o...
Monday Nov 11, 2013 #
7 PM
Running 20:18 [3] 3.0 km (6:46 / km) +111m 5:43 / km
ahr:122 max:154 shoes: Brooks Ghost 5 2013
Too late at work for Pilates/Circuits. Had to do something pre-cinema though so a short sweet loop from Dave's, up Coppermine Path and on to the high point of Minewoods, then back across the golf course and down. Little extra loop to get over the magic twenty minute mark...
Sunday Nov 10, 2013 #
2 PM
Running 1:35:50 [3] 15.01 km (6:23 / km) +523m 5:26 / km
ahr:131 max:148 shoes: Inov8 Mudroc 2012
Properly nice clear day - dusting of crunchy snow underfoot higher up. Would be churlish to complain about the sun in my eyes!
Thursday Nov 7, 2013 #
Note
(rest day)
Dammit. In work until 10pm then monsoon in full flow when I got home.
Would need to have a marathon or something on the plan to get out in those circumstances....
Would need to have a marathon or something on the plan to get out in those circumstances....
Wednesday Nov 6, 2013 #
6 PM
Running 1:00:59 [3] 10.96 km (5:34 / km) +137m 5:14 / km
shoes: Inov8 Mudroc 2012
FVO run at Doune, decent size posse tonight.
And a keen one - stopping to tie my laces at the road crossing was an error as for quite a while afterwards, 6min/miles along the river bank didn't seem to be closing the gap on those ahead!
And a keen one - stopping to tie my laces at the road crossing was an error as for quite a while afterwards, 6min/miles along the river bank didn't seem to be closing the gap on those ahead!
Tuesday Nov 5, 2013 #
Note
(rest day)
Monday Nov 4, 2013 #
Note
(rest day)
London then travel home
Sunday Nov 3, 2013 #
10 AM
Orienteering race 46:11 [5] 8.9 km (5:11 / km) +123m 4:51 / km
ahr:145 max:155 shoes: Saucony Kinvara 2013
Rome Day 3, Historic Centre.
M45, 10th place, winner 41:26.
Great fun race in a great location. Easily unidentifiable most challenging leg on the course (#9) where I somehow contrived to get confused then lost then confused and eventually lost a whopping three minutes plus. In third up to there. First route I spotted but didn't take was the quickest of all but I didn't take as it involved a forbidden route - apparently taking it was very popular..... (-3min15)
Not too bad apart from that except wrong (low) side of the wall at #16, running past the correct (high) side first where unfortunately two tourists were leaning over the wall masking the control, otherwise might have got away with it (-40s).
Also momentary wrong turns going to #3 (-15s) and #13 (-10s).
So over 4 mins lost, most on one control.
Managed a somewhat fortuitous 6th place overall. A massive 15 (!) mins behind Martin's overall winning time though....
M45, 10th place, winner 41:26.
Great fun race in a great location. Easily unidentifiable most challenging leg on the course (#9) where I somehow contrived to get confused then lost then confused and eventually lost a whopping three minutes plus. In third up to there. First route I spotted but didn't take was the quickest of all but I didn't take as it involved a forbidden route - apparently taking it was very popular..... (-3min15)
Not too bad apart from that except wrong (low) side of the wall at #16, running past the correct (high) side first where unfortunately two tourists were leaning over the wall masking the control, otherwise might have got away with it (-40s).
Also momentary wrong turns going to #3 (-15s) and #13 (-10s).
So over 4 mins lost, most on one control.
Managed a somewhat fortuitous 6th place overall. A massive 15 (!) mins behind Martin's overall winning time though....
Running warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: Saucony Kinvara 2013
Saturday Nov 2, 2013 #
12 PM
Orienteering race 44:39 [5] 6.74 km (6:38 / km) +105m 6:09 / km
shoes: Inov8 x-talon
Rome Day 2, Villa Ada
M45, 9th place, winner Martin Ward 34:44
Oops. Started okay but then shipped a minute at #5 (saw my control but as mine was in a depression thought the one on side of a bush in open was not it....), then even worse almost 2mins at #6 by twice cutting through green without using compass. Gave myself a telling off for departing from pre-race plan of staying out of the green......
.....which was a shame as along with most people I had trouble finding the path and crossing point to get out into the open at #9, however where most others basehed through the green I persisted ineffectually in going back out and trying to find the correct vague path. Error. 4mins lost....
....and another minute on the next one reversing direction as there was a hole in my map where the easy path route should have been...
Finished off okay although still a bit confused going to #11, a mighty ten mins down on a godo time by Martin, then 7mins behind Domenico and Brendan, and surprisingly only 4 mins behind 4th.
For some reason it had never occurred to me that this was a three day 'add the times together' competition rather than three stand alone races. Not sure that would prevented any mistakes mind you! 8th overall after two days.
M45, 9th place, winner Martin Ward 34:44
Oops. Started okay but then shipped a minute at #5 (saw my control but as mine was in a depression thought the one on side of a bush in open was not it....), then even worse almost 2mins at #6 by twice cutting through green without using compass. Gave myself a telling off for departing from pre-race plan of staying out of the green......
.....which was a shame as along with most people I had trouble finding the path and crossing point to get out into the open at #9, however where most others basehed through the green I persisted ineffectually in going back out and trying to find the correct vague path. Error. 4mins lost....
....and another minute on the next one reversing direction as there was a hole in my map where the easy path route should have been...
Finished off okay although still a bit confused going to #11, a mighty ten mins down on a godo time by Martin, then 7mins behind Domenico and Brendan, and surprisingly only 4 mins behind 4th.
For some reason it had never occurred to me that this was a three day 'add the times together' competition rather than three stand alone races. Not sure that would prevented any mistakes mind you! 8th overall after two days.
Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 x-talon
Forgot to warm down. In too much of a strop probably.
Friday Nov 1, 2013 #
5 PM
Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Inov8 x-talon
Punter round some of the model map and some drills. Feeling lethargic but at least calf nicely warmed up after hours of walking about already.
Orienteering race 26:44 [5] 5.64 km (4:45 / km) +58m 4:31 / km
ahr:156 max:165 shoes: Inov8 x-talon
Rome night race, Villa Borghese, gaffled mass start.
M45, 5th place, winner Domenico Lepori 25:36.
Running my own race seemed a good idea until I ran into a dead end on the way to #1 (-15s) and so on the defensive and playing catch-up almost from the start.
Butterflies after #1, did the first loop okay but the second abysmally by running to wrong side of wall at #6 (-30s) and then getting confused and stopping short going to #8 (-15s).
Third loop not helped by running all the way round a hedge that had a tiny gap in it - thought I was avoiding cheating but on post-race close inspection it was on the map. Thing made a lot worse by then running straight past control to the next corner along on the building (-30s).
Back to the central control at #13 and I was well down (turns out in 12th place), pushed on past a few people but then tried to do 16-17 when I should be doing 15-16. Unsurprisingly confused by that (-30s) and back down the field (back to 12th in fact).
Then at last I got my act together, realised that I wasn't in fact on one final butterfly but on the ungaffled section home, and starting reading the detail much better. Amazing what a difference it makes, passed a bunch of people and finished one second behind 4th. A minute behind Domenico who won ahead of Martin in 3rd after Martin had to do the last few without a torch, good effort!
Decent enough result but moving well enough to think I should have orienteered well enough to get myself into the race at the front....
M45, 5th place, winner Domenico Lepori 25:36.
Running my own race seemed a good idea until I ran into a dead end on the way to #1 (-15s) and so on the defensive and playing catch-up almost from the start.
Butterflies after #1, did the first loop okay but the second abysmally by running to wrong side of wall at #6 (-30s) and then getting confused and stopping short going to #8 (-15s).
Third loop not helped by running all the way round a hedge that had a tiny gap in it - thought I was avoiding cheating but on post-race close inspection it was on the map. Thing made a lot worse by then running straight past control to the next corner along on the building (-30s).
Back to the central control at #13 and I was well down (turns out in 12th place), pushed on past a few people but then tried to do 16-17 when I should be doing 15-16. Unsurprisingly confused by that (-30s) and back down the field (back to 12th in fact).
Then at last I got my act together, realised that I wasn't in fact on one final butterfly but on the ungaffled section home, and starting reading the detail much better. Amazing what a difference it makes, passed a bunch of people and finished one second behind 4th. A minute behind Domenico who won ahead of Martin in 3rd after Martin had to do the last few without a torch, good effort!
Decent enough result but moving well enough to think I should have orienteered well enough to get myself into the race at the front....
Running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: Inov8 x-talon
Could feel I had tried hard - made myself go for a shuffle.